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Training Log Archive: AndreM

In the 7 days ending Mar 5, 2011:

activity # timemileskm+m
  Road bike1 3:10:00 46.6(14.7/h) 75.0(23.7/h)
  Orienteering2 2:32:30 14.6 23.5
  Running2 2:00:00 12.12(9:54) 19.5(6:09)
  Cross Training1 1:00:00 1.86(32:11) 3.0(20:00)
  Total6 8:42:30 75.19 121.0

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Saturday Mar 5, 2011 #

6 AM

Road bike (Muzz Hills Ride) 3:10:00 [5] 75.0 km (23.7 kph)
shoes: Amiata Torino

Hills ride with Muzz, Marcus and Richie, up Welshpool Rd and then Crystal Brook Rd where we overtook a group of 6 who had passed us earlier. Muzz broke his pedal clip, so we did the medium length variation, which was quite pleasant. I tailed Marcus up the Piesse Brook climb to Kala, and passed him after having sat behind him on the final flat, same way Tooms did to me a while back, certainly makes it an easier climb. Back at 910am including the Kala coffee, not wiped out, a worthy variation.
3 PM

Orienteering race (Navdash - Curtin) 22:30 [5]
shoes: X-Talons 212

Reasonable run on a fun course. Lost a good amount of time in the first three controls, as Dolf and then Craig caught up. Then we seemed to keep up with Craig for the next 5 controls of so, and then he disappeared after we crossed over to the western half. Dolf and I matching pace for a good amount of time and then I passed him in the last third.

First time in the X-Talons which felt great, really light and grippy. Had trouble reading the red/purple colour on the map as usual. I thought it was a bit more difficult than normal with the extra amount of dark colours like green.

Friday Mar 4, 2011 #

6 PM

Cross Training (Tennis) 1:00:00 [3] 3.0 km (20:00 / km)

Done at 5 all.

Wednesday Mar 2, 2011 #

7 PM

Running (Kings Park) 1:00:00 [4] 9.5 km (6:19 / km)
shoes: Brooks Inf. 3rd pair

Felt strong again for a change, maybe because it was cooler. Medium paced run lead by Robin.

Tuesday Mar 1, 2011 #

6 PM

Running (Terrain loops) 1:00:00 [5] 10.0 km (6:00 / km)
shoes: Brooks Inf. 3rd pair

4 loops - warmup, 3 x all out with 5 min breaks. Pretty sure I hit a new pb on first fast loop. Did not feel well into the last loop so cut it short.
11:27, 9:20, 10:11, 8:07 (shortened)

Sunday Feb 27, 2011 #

8 AM

Orienteering 2:10:00 [4] 23.5 km (5:32 / km)
shoes: SC Blur XC

Nomads MBTO training by Ian. Ricky, Shane as well. We did last years medium sprint course. I found it hard to see minor trails on the side - perhaps they're harder to spot in summer when there's less traffic overall and the ground's looser. Needed to find bigger features and work from those instead. Cut out 9 and 10. Still feeling under powered. 89 mins.

Next exercise had us in pairs with each going a different variant to controls on a course created by Ian. Good exercise as you start to appreciate why one person arrived before the other. Generally only about a minute between me and Ricky. Then I went awol and took a long time to find the next control, discovered a new track and had to call it a day since my engine was gone. No point fighting it in the heat.

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