Training Log Archive: ShotRatIn the 7 days ending Mar 26, 2011:
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Saturday Mar 26, 2011 #
Event: NavDash 3 - UWA
Orienteering race 16:01 [4] ** 3.1 km (5:10 / km)
shoes: Brooks Adrenaline 9
Nav Dash at UWA.
Not a particularly complex course, but enjoyable enough. Only one small wobble on the way to 6 - chose the best way, but had to doible back around some olive green at one stage.
Not a particularly complex course, but enjoyable enough. Only one small wobble on the way to 6 - chose the best way, but had to doible back around some olive green at one stage.
Thursday Mar 24, 2011 #
Running 50:20 [4] 9.61 km (5:14 / km)
shoes: Brooks Adrenaline 9
2 x 2k in 8:30 with 90 sec rest, 4 x 1min @ 3:30 60 sec rest.
Quite a hard session, especially the fast stuff st the end.
8:29, 8:27
3:21, 3:29, 3:26, 3:22
Quite a hard session, especially the fast stuff st the end.
8:29, 8:27
3:21, 3:29, 3:26, 3:22
Tuesday Mar 22, 2011 #
Running 47:13 [3] 9.0 km (5:15 / km)
shoes: Brooks Adrenaline 9
3 x 1k in 4:10 with 50 sec rest, then 5 x 1min at 10k pace.
Felt really good by the time the 5 x 1min efforts came around that I ran faster than required as it felt a whole heap more enjoyable than just keeping it to 10k pace.
4:09, 4:03, 4:05
Then 1 min efforts at 3:57, 3:46, 3:42, 3:32, 3:44
Felt really good by the time the 5 x 1min efforts came around that I ran faster than required as it felt a whole heap more enjoyable than just keeping it to 10k pace.
4:09, 4:03, 4:05
Then 1 min efforts at 3:57, 3:46, 3:42, 3:32, 3:44
Sunday Mar 20, 2011 #
Running 23:58 [2] 4.71 km (5:05 / km)
shoes: Brooks Adrenaline 9
Couldn't face a long run, so did a short one, partly to make sure my ankle was okay. It felt okay, a little stiff at times.