In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||5|| 4:42:12|| 39.01||(7:14)|| 62.78||(4:30)|| 635|
| ||Orienteering||2|| 1:11:00|| 8.58||(8:17)|| 13.81||(5:09)|| 278||30 /||0%|
| ||Total||7|| 5:53:12|| 47.59||(7:25)|| 76.59||(4:37)|| 913||30 /||0%|
Run warm up/down 48:20  9.3 km (5:12 / km) +170m 4:46 / km
ahr:141 shoes: Inov8 Race Ultra 290
Jog to Wynyard, then from Waringah up to Allambie Heights and after orienteering back down, to 4 Pines.
Orienteering race 45:20  7.91 km (5:44 / km) +224m 5:01 / km
ahr:161 shoes: Inov8 Race Ultra 290
MetrO League #4 - Allambie Heights
Hip almost good but still wasn't giving it 100%. Unfortunately my head was more like 50% with almost 5 mins worth of major mistakes.
1 - I was aware I had to go careful, yet I still made a parallel mistake - 1 min
2 - Didn't see the small track so eventually decided to bush bash down to the fire trail. Slow going, should have run all the way around I think - 1 min
7 - really weird control description - 30 sec
10 - couldn't find the right trail so back tracked only to found out I was going right... - 1 min
15 - I was stupid enough to go straight - hit it well but still lost 1 min bashing through the thick scrub
It was enough to finish 2nd, 2 mins off Tobi but obviously not happy with my run. Fun running though.
Run warm up/down 11:20  2.4 km (4:43 / km) +40m 4:22 / km
shoes: Asics GT-2000
Orienteering race 25:40  * 5.9 km (4:21 / km) +54m 4:10 / km
spiked:30/(injured) shoes: Asics GT-2000
Saturday Summer Series in Hyde Park
Hip still really sore but couldn't miss this one. Obviously didn't hit the top speed (more like 3rd gear really), had a few suboptimal route choices and a 20sec mistake at the last control which was a bit strange (SI unit on the ground and flag not visible at all, tucked under elevated path next to a pool.
It was good fun and sometimes tricky - so many ooo garden beds and impassable fences, Duncan has done a great job mapping it. And also with course setting - I wouldn't believe it's possible to set a 6k course in Hyde Park...
Official time 24:40 (there was a deduction control to allow for road crossing.
(injured) (rest day)
Involuntary rest day - left hip solidly bruised from my somersault yesterday. will let it rest and hopefully back at it tomorrow. Otherwise legs feel fresh.
Run tempo 2:05:22  29.38 km (4:16 / km) +97m 4:12 / km
ahr:150 max:159 shoes: Asics GT-2000
Warm up jog to Bart's - had a retard moment when I (not sure why) suddenly face planted in front of a bus stop. Full weight on salomon flask - survived. So did I. After I picked up Bart I had my second retard moment when I tripped over a root hidden in a dark spot - full somersault ending on a hard pavement - bloody fingers and palms, smashed my left hip and elbow. Seriously wtf.
From there it went smooth and we did a 22k tempo @ 4:05 along Glebe foreshore, wharves, DH, Opera House and back to DH. Felt quite relaxed and HR was steady at 153-156 as we chatted throughout the whole run. I'm quite confident I would manage to maintain the pace for full marathon (approx. 2:53). My previously smashed hip was killing me towards the end though, hope it's nothing more serious...
Finished at K&B with a paddle. Great session, would be terrible to do this alone though...
Run hills 49:00  10.0 km (4:54 / km) +296m 4:16 / km
shoes: Asics GT-2000
Lunch run with 5 reps on the hill from Browns hole to Kissing point. Originally wanted to do 10 reps on a different hill but that one was too technical and then I ran out of time...
Run intervals 48:10  11.7 km (4:07 / km) +32m 4:04 / km
shoes: New Balance Vazee Pace
Mona's fartlek around wharves (approx. 5.55km). 5k in 18:15 which would suggest I should be able to get well sub17 on 5k.
- Jul 29 [0w, 5d]: ? - Saturday Orienteering Series - Gore Hill
- Aug 13 [2w, 6d]: Y - City2Surf
- Aug 19 [3w, 5d]: ? - NSW Schools Long Championships & State League #10 / Sprint Championships &
- Sep 2 [5w, 5d]: Y - Coastal Classic
- Sep 17 [7w, 6d]: ? - Sydney Marathon Maybe half
- Oct 7 [10w, 5d]: ? - UTA 50/50 Running weekend
- Oct 15 [11w, 6d]: ? - Melbourne Marathon
- Oct 18 [12w, 2d]: ? - Great North Walk complete - 7 days intriguing!
- Nov 19 [16w, 6d]: Y - NSW Sprint Champs
- Nov 26 [17w, 6d]: ? - Ironman 70.3 Western Sydney
all weeks |