Sunday Jun 1 |
 | orienteering race 45:08 [4] | |
| shoes: Jalas Oshoes- red |
| Bundy forest, mass start with amber, sus, lauren. Got in front early and was running really well in the forest on my own for the first 7 or so, then stuffed up a small rock coming down a hill- was really close for about 3mins and really annoyed to lose so much time. Didnt take enough care approaching it. So sus then amber got in front without me noticing, then I almost caught amber (after loosing another min looking finding a rock in the green pines) and ran hard before finally overtaking her. Good race but need to make sure I always approuch the controlls carefully, and not get over confident. |
| orienteering 12:00 [4] | |
| shoes: Jalas Oshoes- red |
| Short loop starting 2 &1mins behind amber and sus. Was tired from the first run but ran hard. Caught them both, was clean and fast though lost time where one of my controlls was marked wrong. |
| running warm up/down 10:00 [3] | |
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Saturday May 31 |
| running warm up/down 15:00 [3]3 km (5:00 / km) | |
| shoes: Nike zoom- red |
| Before and after the 5k race. |
| running race 20:13 [5]5 km (4:03 / km) vdot: 49.2 | |
| shoes: Nike zoom- red |
| 5k masters run around the tracks at the harriers clubhouse- pretty much all flat bitumen/gravel. The guy I raced last week was handicapped to start 40 sec behind me and I didnt really see anyone much in the first loop, ran quite well, but had trouble keeping up the pace in the 2nd loop- leg speed or something was missing.. so didnt get in under 20 mins as I hoped, also someone overtook me in the last 100m then ran slowly so I got stuck and couldnt put in a very good finish.
2.5k splits were 9:58 10:15
about 3secs off pb |
| riding 1:15:00 [3] | |
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| 30 mins ride to town, 45mins home slightly longer. Still have bit of a cold. |
Thursday May 29 |
| riding (PM) 1:20:00 [3] | |
| slept:8.5 |
| Bike intervals around the Dernancourt loop. 2x500m 2x1k 2x2k 2x1k 2x500m
1k recovery lap between. Times depended a bit on which corners I had but aimed to be riding about 30k/h.
20mins warm up (a bit of an extra detour)
15mins to get home. |
Wednesday May 28 |
| running long (AM) 1:56:00 [3] | |
| slept:8.0 shoes: Nike structure- blue |
| Long run from Waterfall gully rd up Chambers gully to Clealand then around the tracks to Crafers and down into Eagle park. First 45mins or so steady uphill then tried to pick up the pace a bit once on the flat. Felt good today, cold still there a bit but not really affecting me. Had a bit of soreness in shins/calves on the downhills in the last 30mins so need to make sure my calves don't get tight.
Unfortunately HR monitor wasn't picking up the signal. |
Tuesday May 27 |
| orienteering 45:00 [4] | |
| slept:8.0 shoes: Jalas Oshoes- red |
| Orienteering training in Belair.Shadowed Lauren for a few controls before doing my course. Tried to follow a very precise plan for each leg so I kept concentrating. good. got dark before we finished but luckily we managed to find the gully where we left our bags. |
| running warm up/down 30:00 [3] | |
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Monday May 26 |
| Note | |
| slept:9.5 (sick) (rest day) |
| Was meant to do interrvals but Im just not getting rid of this cold, and felt worse this morning so decided to miss my 8am lecture and have a rest day. |