Training Log: joshy b

Running 20:00 [3]
shoes: Inov-8 X-Talon 212

w/u
then a jog to the start of my ints.
w/d

Stretch 10:00 [1]

Bush Orienteering race 41:21 [5] **** 5.2 km (7:57 / km) +255m 6:23 / km
spiked:6/10c shoes: Inov-8 X-Talon 212

great event on an even better area out at dubbo.
felt much better about my nav than last weekend. and moving better than yesterday. felt i was runnign well throught the terrain and negating the rocks well. only 2 very minor mistakes. and both times i did a little more climb than necessary.
loved it :)

Bush Orienteering intervals 30:14 [4] **** 3.8 km (7:57 / km) +160m 6:34 / km
spiked:11/15c shoes: Inov-8 X-Talon 212

second session. 3 o ints. tried to make them pretty hectic with controls. 3min still recovery after the first. and 5 jog (mostly uphill) to the second.
1. 1.13km, 7.23 (6:34/km)
2. 1.44km, 8.04 (5:37/km)
3. 808m, 4.47 (5:56/km)
nice pace i think. the quick controls on the first one brought me a bit unstuck at the start. pretty exhausted, especially on the hills at the end.

Bush Orienteering warm up/down 30:00 [2] *** 3 km (10:00 / km)
shoes: Inov-8 X-Talon 212

went round an orange with 2 dubbo girls. both did pretty well even though are young. impressed especially by the way kate went :)

Running long 1:29:31 [3] 16.94 km (5:17 / km)
shoes: Asics Gel Kayano 15 (blue)

long run. pretty pathetic. turned around at the 9k mark and after about 5mins i felt like absolute rubbish. struggled home. drink from jr's tap probably saved me today. got to see kas today :D haha.

Stretch 10:00 [1]

before heading off to dubbo

Running warm up/down 20:06 [3] 3.94 km (5:06 / km)
shoes: Nike Free 5.0 v4

feels wierd running round ashtonfield as a warm up :l

Running hills 20:18 [5] 3.57 km (5:41 / km)
shoes: Nike Free 5.0 v4

hills up to the water tank.
4 x 1min
6 x 30sec
pretty happy with how i coped. all set to do more next time. consistently getting to the same spot on each rep too.

Running warm up/down 15:58 [3] 3.09 km (5:10 / km)
shoes: Nike Free 5.0 v4

warm down. didnt wanna jog around the street/up any more hills so just gogged a few laps of the ovalish thing in ashtonfield.
i seem to remember, when i was younger, coming down here and riding my bike while dad did laps of this oval. i think the roles would be reveresed these days. i wonder if he was doing intervals?

Stretch 10:00 [1]

MTB 20:00 [3] 5 km (4:00 / km)

cruise to the train station

Netball 30:00 [4]
shoes: Asics Gel Kayano 15

closest game so far. got another win :D won by 14 or 15 i think. played well :) good fun as always

Running warm up/down 30:00 [2]
shoes: Asics Gel Kayano 15 (blue)

solid warm up and down

Sprint Orienteering race 20:30 [5] 4.8 km (4:16 / km)
shoes: Asics Gel DS Racer VII - R/W

lots of little mistakes that cost me. so annoying. mostly route choice things. dammit.

Stretch 10:00 [1]

Running warm up/down 30:00 [2] 4 km (7:30 / km)
shoes: Nike Free 5.0 v4

w/u, run-throughs and drills
w/d

Running intervals 25:00 [5] 4 km (6:15 / km)
shoes: Nike Free 5.0 v4

10 x 400m on a 2:30 cycle.
a wet grass track made it difficult to post a fast time during the session today. consistently getting 75's though so i guess thats still pleasing to hold the same pace. would have like to have either:
- been able to do them faster easier or
- been able to do them on a shorter cycle
- or both.
still, fairly pleasing. i guess thats still under 3:10/km.

starting to get a bit nervous about easter and such. i dont think im going to be ready enough :(

C • I feel a bit the same way a... 3

Stretch 10:00 [1]