Training Log Archive: shanelIn the 7 days ending Jun 10, 2012:
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Sunday Jun 10, 2012 #
Event: OAWA Relay Champs
10 AM
Orienteering race (Curtin University Stadium) 15:52 3.15 km (5:02 / km) +25m 4:51 / km
ahr:185 max:195 shoes: Adidas Supernova Glide 3 Green
2nd leg.
Sten ran first and came in just behind Fletch. I was a bit caught out as I'd just done some run throughs and hadn't quite had as much recovery as I'd have liked to.
Caught Wil on the way to 1 and we leap frogged for a while leading each other astray/to controls, eventually I got a bit clear I think on the way to 9, not sure how far clear as I didn't really look back and couldn't hear him behind me.
Opened up some extra gap on the last 2 legs to set Sten off on the 3rd leg with a bit of a lead.
Sten ran first and came in just behind Fletch. I was a bit caught out as I'd just done some run throughs and hadn't quite had as much recovery as I'd have liked to.
Caught Wil on the way to 1 and we leap frogged for a while leading each other astray/to controls, eventually I got a bit clear I think on the way to 9, not sure how far clear as I didn't really look back and couldn't hear him behind me.
Opened up some extra gap on the last 2 legs to set Sten off on the 3rd leg with a bit of a lead.
Orienteering (Curtin University Stadium) 16:49 [3] 3.0 km (5:36 / km)
shoes: Adidas Supernova Glide 3 Green
Sten came in from the 3rd leg not too far behind fletch (not bad for someone coming off minimal training lately).
And I forgot to start my GPS so not sure I got the time and dist. right.
So once again started behind Wil, initial thought was to close the gap quickly, but heading up the hill I was already starting to slow so changed to slowly reeling him in, since catching him and then trying to slowly get away would have allowed him to hang on too easily.
So I followed behind till Wil took a different route between 7 and 8, he was just ahead going round the library, then we had a standoff at the top of the stairs, checking our maps to work out if 9 was down the stairs since a mistake here by either of us would have let the other get away.
Then with a long open leg to 10 I went hard to try to get away but I think Wil stayed close behind right through to the second last control which we punched together.
Smash to the light post which Wil spotted late giving me some extra space before sprinting to the line to get the win by 2 seconds.
Great fun racing Wil, very much like some of our hard interval sessions running against each other. Also kinda funny having raced with Wil on the same team last week and now racing with him again this week on opposing teams.
And thanks to Sten for setting us up and keeping Fletch in sight.
And I forgot to start my GPS so not sure I got the time and dist. right.
So once again started behind Wil, initial thought was to close the gap quickly, but heading up the hill I was already starting to slow so changed to slowly reeling him in, since catching him and then trying to slowly get away would have allowed him to hang on too easily.
So I followed behind till Wil took a different route between 7 and 8, he was just ahead going round the library, then we had a standoff at the top of the stairs, checking our maps to work out if 9 was down the stairs since a mistake here by either of us would have let the other get away.
Then with a long open leg to 10 I went hard to try to get away but I think Wil stayed close behind right through to the second last control which we punched together.
Smash to the light post which Wil spotted late giving me some extra space before sprinting to the line to get the win by 2 seconds.
Great fun racing Wil, very much like some of our hard interval sessions running against each other. Also kinda funny having raced with Wil on the same team last week and now racing with him again this week on opposing teams.
And thanks to Sten for setting us up and keeping Fletch in sight.
Friday Jun 8, 2012 #
6 AM
Road Bike (Commute) 1:43:25 51.05 km (29.6 kph) +66m
ahr:159 max:180 shoes: Road Bike - Giant Defy2 (I thi
5 PM
Road Bike (Commute) 1:46:33 50.79 km (28.6 kph) +77m
ahr:155 max:182 shoes: Road Bike - Giant Defy2 (I thi
Thursday Jun 7, 2012 #
5 PM
Running intervals (Durston - light poles) 1:08:01 11.63 km (5:51 / km) +334m 5:07 / km
ahr:156 max:189 shoes: Adidas Supernova Glide 3 Green
Two less light poles each rep. till there are none. Second set the same but drop the first (longest rep).
Stomache was getting a bit sore halfway through, probably felt worst towards the end of the recoveries. Fletch was well ahead on the first set before pullin gthe pin on the second set. Andre and Anne were not too far behind me most of the time, except when Andre caught me on about the 4th rep then dropped back again.
3:14, 2:54, 2:30, 1:54, 1:22, 0:52, 0:23
- : -- 2:39, 2:21, 1:48, 1:18, 0:48, 0:20, 0:18
Bonus last rep on the second set to finish with Andre and Anne.
Legs were getting a lot slower at the end of the longer reps, but given my legs weren't completely stuffed at the end, maybe I should have gone harder.
Stomache was getting a bit sore halfway through, probably felt worst towards the end of the recoveries. Fletch was well ahead on the first set before pullin gthe pin on the second set. Andre and Anne were not too far behind me most of the time, except when Andre caught me on about the 4th rep then dropped back again.
3:14, 2:54, 2:30, 1:54, 1:22, 0:52, 0:23
- : -- 2:39, 2:21, 1:48, 1:18, 0:48, 0:20, 0:18
Bonus last rep on the second set to finish with Andre and Anne.
Legs were getting a lot slower at the end of the longer reps, but given my legs weren't completely stuffed at the end, maybe I should have gone harder.