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Training Log Archive: fenry

In the 7 days ending Sep 21, 2013:

activity # timemileskm+m
  Running5 2:41:27 18.64 30.0
  Orienteering2 1:29:34 8.2(10:55) 13.2(6:47)
  Total6 4:11:01 26.84 43.2

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Saturday Sep 21, 2013 #

Running warm up/down 10:00 [3]

Warm up and down with some stretching

Orienteering race 36:06 [5] 5.0 km (7:13 / km)

State Middle champs at Nganga.

Drifted right on the way to the first, corrected quickly but still lost some time. Went south of the rocks at 2 which looks like a decent route but turned out to be a bit slower. Confused around 3, must have been about 5m from the cliff, but overshot and lost some time. $ was clean, 5 I went straight and would have hit it well, but once I got up the slop on the spur, I saw a clearer section and thought I was on the clearing north of the broad gully. Overshot 8 and drifted right on 9 and 10. lost more time on 12, 13, 16, 17, 18 and 20.

Pretty poor nav, only really hit 6 controls cleanly, but felt strong and moved fast. Hopefully tomorrow will be more my style of course, so I can get a good run in before canberra.

Just got in front of Tomas for the win.

Thursday Sep 19, 2013 #

Running 26:42 [3] 5.7 km (4:41 / km)

Lap of lake monger with 4x(30sec on 30sec off)

Wednesday Sep 18, 2013 #

Running 34:00 [2] 6.6 km (5:09 / km)

Late night run out and back over the two hills west of lake monger. Cracked out the new inov8s, they feel a lot more padded than the old ones, and the studs were ridiculously long

Tuesday Sep 17, 2013 #

Running warm up/down 33:56 [2] 6.58 km (5:09 / km)

Warm up round reablod, warm down round the stadium

Running warm up/down 9:30 [1]

Drills strides and recoveries, walking back to the start line

Running intervals 19:22 [5] 6.0 km (3:14 / km)

6x1k on the track. Alternating between 10 and 5k pace. Felt really good, 10k pace were cruisy and 5k pace were tough but doable. times;

Monday Sep 16, 2013 #

Running 27:57 [1] 5.12 km (5:28 / km)

Easy run round the lake, foot was stiff at first but at the end it was much less noticeable.

Sunday Sep 15, 2013 #

Event: Calophylla

Orienteering 53:28 [4] 8.2 km (6:31 / km)

E1 Calophylla. Started off shaky losing time on 1 and 2, not quite focused enough. Once I was in the rock I was a bit better but still lost some time on 6, 8 and 12. Started to get more control flow through the second half of the coursem which was nice. Was also nice after only two hard sessions in the week, I felt a lot stronger through the second half of the course, a good week before the state champs should have my legs where they need to be.

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