Training Log Archive: Tim CIn the 7 days ending Jun 5, 2016:
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Sunday Jun 5, 2016 #
orienteering race 45:25 [3] 6.59 km (6:53 / km) +100m 6:24 / km
shoes: Inov8 X-talons 200
Bit of a shocker for me (well for most people I think)
First 2 controls were terrible- Roark (+3) had already caught me looking for #1...
Bit better after that, so managed to get away from Roark a bit, and then he had a big stuff up on #16, so managued to avoid the embarrassment of losing to a cripple.
running 19:39 4.07 km (4:50 / km) +145m 4:06 / km
ahr:161 max:182 shoes: inov8 f-lite white+black
Was trying for a few segments (3- 1up, 1 flattish and 1 down), only got the 1, the uphill one seems ridiculously fast and the downhill one I wasn't able to see very well in the dark so couldn't go too fast.
Saturday Jun 4, 2016 #
hiking 3:00:00 [2] 13.0 km (13:51 / km) +800m 10:35 / km
shoes: Inov8 trailroc 245 #2
From Cecilia, up nursery, dams, start of jeep track, straight down through the forest.
running 16:05 3.01 km (5:21 / km) +41m 5:00 / km
ahr:146 max:162 shoes: skechers (lumo)
Friday Jun 3, 2016 #
running 14:54 3.13 km (4:46 / km) +27m 4:34 / km
ahr:150 max:160 (rest day) shoes: skechers (lumo)
Just a couple laps zigzagging around the fields.
Thursday Jun 2, 2016 #
running 12:00 [2] 2.0 km (6:00 / km) +150m 4:22 / km
shoes: Inov8 trailroc 245 #2
hiking 2:30:00 [2] 7.0 km (21:26 / km) +700m 14:17 / km
shoes: Inov8 trailroc 245 #2
From the cable station, up to the contour path, across to union cave, then up yellowstone gully, onto the right face arrow traverse (some pretty cool tunnel/overhang sections here!!), then down india venster.
running 58:45 13.66 km (4:18 / km) +190m 4:01 / km
ahr:167 max:190 shoes: inov8 f-lite white+black
Sort of a fartlek session with coach only telling us where we were running hard to just before each section. Then once we reached the end of that we'd turn around and jog back to the last person and then run with them from there to the end again and then a bit more chilled running before the next hard section.
1.08km, 6:03 (5:37)
2.92, 10:09 (3:29) 40m climb
1.22km, 7:00 (5:45)
0.6km, 1:56 (3:17) (10m climb)
1.27, 6:53 (5:26)
1.56km, 4:42 (3:01) (10m climb to start, but then all slight downhill)
1.22km, 6:29 (5:19)
2.82km, 9:41 (3:26) (40m climb)
1km, (5:47)
Wednesday Jun 1, 2016 #
running 1:26:50 [3] 15.02 km (5:47 / km) +607m 4:49 / km
shoes: Inov8 trailroc 245 #2
Quite misty out there. Did mean it was nice and quiet though.
Tuesday May 31, 2016 #
running 54:18 11.06 km (4:54 / km) +450m 4:05 / km
ahr:162 max:194 shoes: Inov8 f-lite 232 Orange+Blue
Warm up jog from the club up to r.mem (winding our way through campus). about 14:30 and 2.5km (and 120m climb).
Then 10min of stairs on r.mem (so 16 times up, 16down) stairs each bout 0.5m high and about 20 or so of them, so pretty tough by the end of it. (about 1.7km and 170m climb)
Then a chilled jog down the r.mem tar and all the way down to the highway.
1km uphill from there towards r.mem (90m climb), 4:30
Down to the cattle grid
500m Uphill (50m climb), 2:15
Down the cattle grid
250 m Uphill (25m climb) (:50)
Back to the club (2km, 3:40 pace)
Also wore a heart rate monitor for the 1st time in ages. Interesting to see that data. Didnt break 200 though, so couldnt have been pushing too hard ;)
Pretty cool looking elevation profile:
And a pretty cool place to do a session too:
Monday May 30, 2016 #
running 43:55 [2] 9.0 km (4:53 / km) +112m 4:36 / km
shoes: inov8 f-lite white+black
