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Training Log Archive: fenry

In the 7 days ending Sep 17, 2011:

activity # timemileskm+m
  Running3 1:16:04 9.94 16.0 150
  Orienteering2 1:11:34 5.9(12:07) 9.5(7:32) 4758 /12c66%
  Total4 2:27:38 15.84 25.5 6258 /12c66%

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Saturday Sep 17, 2011 #

Orienteering race 39:34 [5] *** 4.9 km (8:04 / km) +305m 6:09 / km

M21 middle state champs. Pretty annoyed with my course, made a stupid mistake at the start, lost my head and did everything Craig told me not to. After that it was ok, minus one silly route choice in the mining and two stupid route choices on the last two controls. Might write a bit more later.

Friday Sep 16, 2011 #

(rest day)

Restin up getting pumped for tomorrow

Wednesday Sep 14, 2011 #

Running warm up/down 8:40 [3] 2.0 km (4:20 / km)

Warm up run to kings park.

Running tempo 23:00 [5] 6.0 km (3:50 / km) +70m 3:37 / km

One of the hardest runs i've done in a while. Felt good though, sand track loop and back home - downhill finish felt good. Was going to do a long run today but mum had a talk with me and told me that this close to nationals i didnt want to do longer than i have to and risk and injury. one look at oscar had me agreeing.

Monday Sep 12, 2011 #

Running 34:24 [4] 8.0 km (4:18 / km) +80m 4:06 / km

Sand track loop at kings park

Sunday Sep 11, 2011 #

Event: Yetar Spring

Running warm up/down 10:00 [3]

Orienteering tempo 32:00 [4] 4.6 km (6:57 / km) +170m 5:52 / km

H4 at Yetar Springs. Decided to opt for a shorter course to help prepare me for nationals, were i won't run more than 5kms on all but one day. And there was a lot of green on the long ones. Start to 1 was a good leg, offering an option around the bottom of the hill and one around the contours and over a couple of knolls. I chose the second, and executed it without any dramas. To 2 i followed the spur up to the rocky high point then contoured round, and saw the creek and hill from a 100m away. I climbed a fair bit, on 3, but it was just something i had to sacrifice to know were i was and speed up, full speed no mistakes. 4 was fine, the gully looked like it was facing west not south, but i knew i was in the right place, so i went around and sure enough there was the control. Fine to 5 and 6. I was running well out of 6, made it the 500m or so to the track and landed exactly were i should have, then i was lazy after the track and came to low, losing about a minute compared to the H3. Fine to 8, went over the top of the hillside to 9, then fast through to the finish. A nice course, run well for the most part, just a bit annoyed with no. 7.

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