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Training Log Archive: fenry

In the 7 days ending Sep 9, 2013:

activity # timemileskm+m
  Running5 3:29:58 27.27(7:42) 43.88(4:47) 65
  Orienteering2 1:13:51 8.16(9:03) 13.13(5:37)
  Total6 4:43:49 35.42(8:01) 57.01(4:59) 65

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TuWeThFrSaSuMo

Monday Sep 9, 2013 #

Running 34:17 [2] 6.73 km (5:06 / km)

Sunday Sep 8, 2013 #

Orienteering 55:15 [4] 9.3 km (5:56 / km)

E1 at Wundabiniring. Lost time at 2 when the clearing before was not really distinct at all, 5 and 6 where the rocks were mapped quite odd, then 9, 12 and 13. Felt quite tired for most the course, so didn't really push too hard except when I saw tomas coming back along the trackto 16. Not too worried though, trained quite hard this week so I could expect to feel it in the legs.

Saturday Sep 7, 2013 #

Running warm up/down 17:12 [3] 3.7 km (4:39 / km)

Warm up from matthews to jtc

Orienteering 8:56 [3] 1.4 km (6:23 / km)

Map memory exercises around John XXIII. Pretty poor, I don't like not having the option of rechecking the map as I approach, only really satisfied with half of the 6.

Orienteering race 9:40 [4] 2.43 km (3:59 / km)

Short course from the state champs. Was quite well set in that running the long a few weeks ago as only a small advantage. Lost a bit of time on a control in the complex building at the end, but the rest was quite clean with good flow.

Running warm up/down 5:39 [2] 1.15 km (4:55 / km)

Short jog back to mcgillvray to get picked up.

Thursday Sep 5, 2013 #

Running warm up/down 43:17 [3] 7.4 km (5:51 / km)

4k loop warm up and warm down, some drills and some strides. Started to feel really weak on the warm down so smashed a bar at the running centre and a lot of sugar when I got home.

Running 20:00 [5] 5.8 km (3:27 / km) +65m 3:16 / km

5x(3 on 1 cruise) down may drive then up lovekin from the roundabout at the top of kings park. Felt super quick for the first half, running on the road with two others, but then as one guy pulled away and one guy fell off the efforts back up the hill were a battle. Distances for the 3mins;
940
970
900
800
870
Through 5km in 17:23

Wednesday Sep 4, 2013 #

Running 36:19 [2] 6.9 km (5:16 / km)

Easy jog around the lake, with a good session of stretching after

Tuesday Sep 3, 2013 #

Running 31:47 [3] 5.8 km (5:29 / km)

4.5km warm up round bold park, recoveries then a couple of big laps round the track to cool down.

Running intervals 21:27 [5] 6.4 km (3:21 / km)

4x1 mile at the track. Ran in a pretty tight pack for the first three, then with one other guy on the last. took turns pacing, which for some was pretty shocking, but finished strong. Good session, but felt a little tight in the shins. Times;
5:27
5:22
5:27
5:11

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