Training Log Archive: shanelIn the 7 days ending Jan 5, 2013:
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Saturday Jan 5, 2013 #
5 PM
Orienteering race (MetrO City Beach North) 45:55 7.9 km (5:49 / km) +163m 5:16 / km
ahr:187 max:197 shoes: Adidas Supernova Glide 3 Green
Nice area with lots of parkland linking areas together, bit strange that the concept is limited to quite a small area.
Didn't run too hard and took it easy/walked the stepper hills. Was near Andre and Ameko early with Andre letting us catch up again early whilst he dithered around. Eventually the got out of sight around 27.
Spent a lot of time counting controls towards the end as I kept counting an extra "dropped" one which I was also counting (and had done) as a "done" one, control card said I had enough so I went with that.
Pretty hot and thirsty by the time I got to the south end, eased back after that. Back fine afterwards, but top/inside of left calf getting pretty sore.
Didn't run too hard and took it easy/walked the stepper hills. Was near Andre and Ameko early with Andre letting us catch up again early whilst he dithered around. Eventually the got out of sight around 27.
Spent a lot of time counting controls towards the end as I kept counting an extra "dropped" one which I was also counting (and had done) as a "done" one, control card said I had enough so I went with that.
Pretty hot and thirsty by the time I got to the south end, eased back after that. Back fine afterwards, but top/inside of left calf getting pretty sore.
Thursday Jan 3, 2013 #
5 PM
Running (Fletchervals) 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Adidas Supernova Glide 3 Green
Managed to turn up with a shiny new GPS with a flat battery, so random guess at time and distance.
Physio had warned against running hills, so I avoided that as much as possible and just ran the top carpark hard.
Map memory exercise, remembering 2 controls locations from the original map at the start of the carpark and then drawing them on a blank map at the end of the carpark.
Physio had warned against running hills, so I avoided that as much as possible and just ran the top carpark hard.
Map memory exercise, remembering 2 controls locations from the original map at the start of the carpark and then drawing them on a blank map at the end of the carpark.
Wednesday Jan 2, 2013 #
5 AM
Running (Home - West Byford PS) 25:06 4.74 km (5:17 / km) +4m 5:16 / km
ahr:167 max:175 shoes: Adidas Supernova Glide 3 Green
Tuesday Jan 1, 2013 #
6 AM
Running (Home - West Byford PS) 28:01 4.81 km (5:49 / km) +5m 5:48 / km
ahr:170 max:184 shoes: Adidas Supernova Glide 3 Green
Took Mickey for a gentle run up to the school and back. He was lagging by the time we got there.
New oval is mostly dead now, doesn't look like it will be useable when school opens. Not particularly looking like the buildings will be ready 5 weeks either.
Slow plod back, was going to let Mickey have a drink from the ditch (creek) but it looked a bit too slimy.
New oval is mostly dead now, doesn't look like it will be useable when school opens. Not particularly looking like the buildings will be ready 5 weeks either.
Slow plod back, was going to let Mickey have a drink from the ditch (creek) but it looked a bit too slimy.
Sunday Dec 30, 2012 #
7 AM
Running (Home firebreak) 23:36 2.96 km (7:58 / km) +1m 7:57 / km
ahr:150 max:186 shoes: Salomon XA Pro No.2 Black/Gree
Finally got my new 910xt going.
First lap was with Ryan pushing him on his bike for part of it. 2 single laps at reasonable pace with distractions from the kids in between.
Finally paired my HRM before doing a double lap close to 4min/k pace was feeling pretty comfortable on the legs, but 180 HR wasn't really what I was going for so eased off to 5min/k.
Now I've finally got the new GPS to upload it should be warm enough to go do some work outside. Hopefully I can avoid working in the 47 degree shed today.
First lap was with Ryan pushing him on his bike for part of it. 2 single laps at reasonable pace with distractions from the kids in between.
Finally paired my HRM before doing a double lap close to 4min/k pace was feeling pretty comfortable on the legs, but 180 HR wasn't really what I was going for so eased off to 5min/k.
Now I've finally got the new GPS to upload it should be warm enough to go do some work outside. Hopefully I can avoid working in the 47 degree shed today.