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Training Log Archive: camd

In the 7 days ending Sep 8, 2017:

activity # timemileskm+m
  Running5 3:47:03 29.2(7:46) 47.0(4:50) 510
  Orienteering1 2:30:00 15.53(9:39) 25.0(6:00) 700
  Strength/Conditioning3 2:30:00
  Road Cycle1 1:01:00 15.97(15.7/h) 25.7(25.3/h) 400
  Total6 9:48:03 60.71 97.7 1610

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Friday Sep 8, 2017 #

Running warm up/down (Extended) 25:00 [1] 5.0 km (5:00 / km) +80m 4:38 / km
shoes: Saucony Type A6

Some track laps to warm up then a long warm down. Rainy and cold but I got it done

Strength/Conditioning 1:00:00 [2]

Building up nicely, my zero is at least where I have been peaking in the past which is good. These sessions should be more beneficial now my ks are higher.

Thursday Sep 7, 2017 #

Running intervals (Coast Threshold Efforts) 1:10:00 [4] 14.5 km (4:50 / km) +130m 4:37 / km
shoes: Icebug Acceleritas4 (no3)

4 efforts at threshold. First 2 were over the rocks until I got attacked by a seagull (Seriously!!) and it sliced my finger open. Gapped it and jumped into the sea to escape then waded/sprinted away in the water. Last 2 were double lengths of Long Bay (roughly 2.2km) running on the sand. Estimate about 3:35-3:40 pace including sections in the water to make it a little tougher. Finished plastered in blood and feeling a bit faint, it really cut deeper than I realised into my finger and was still bleeding profusely when I finished oops.

Wednesday Sep 6, 2017 #

Running warm up/down 20:00 [1] 3.8 km (5:16 / km) +40m 5:00 / km
shoes: Saucony Type A6

Running intervals (Long and strong) 21:03 [5] 6.0 km (3:31 / km)
shoes: Saucony Endorphin Racer

Coach changed plan from 8*1km to 2ks for some reason. Ran them at 3:30s target with 60sec (!!) rest. Probably easier without the rest lol, last one felt hard. 7:04, 7:03, 6:56. Hard to nail the first two with no watch lol and the other guy dying. I was dying too by the last one, the lack of rest was killer but I could have maybe survived one more. Everyone else moving into races too so might be a speed sesh next week, coach still to decide.

Strength/Conditioning 35:00 [2]

Tbh spent more time discussing the fern on my singlet than exercises oops. My friend's coach spotted that the emblem is wrong on our gear! :o The fern is too straight and doesn't match the NZ HP sport one, I feel so ripped off.

Tuesday Sep 5, 2017 #

Running (Easy) 1:07:00 [1] 13.0 km (5:09 / km) +200m 4:47 / km
shoes: Saucony Type A6

Ran to wairau park to pick up some stuff for the event this weekend

Monday Sep 4, 2017 #

Road Cycle (Back on the bike) 1:01:00 [2] 25.7 km (25.3 kph) +400m

Wasn't feeling very cycling fit but coming back was really feeling good. Last part of the training to start after europe, now just need to keep the ks at 80+ and tick off each session!

Strength/Conditioning 55:00 [2]

Running warm up/down (Pumping the ks) 24:00 [1] 4.7 km (5:06 / km) +60m 4:48 / km
shoes: Saucony Type A6

Ran some of the way to/from the gym. Cautious to not push out a long day but had some tailwind nutrition and felt like I could have done another 10

Sunday Sep 3, 2017 #

Orienteering long (Jogged rogaine) 2:30:00 [2] ** 25.0 km (6:00 / km) +700m 5:16 / km
shoes: Icebug Acceleritas4 (no3)

Planned on a 2 hour long run somewhere nice. Then got dragged along to Shakespeare park. Then got talked into doing the 3hr rogaine instead of a pleasant jog round the coast. Then got tempted into doing an extra few minutes to get every control lol #roughday

Saturday Sep 2, 2017 #


Annoyed to miss todays session but had too much on

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