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Training Log Archive: Craig

In the 7 days ending Sep 18, 2010:

activity # timemileskm+mload
  Running2 2:54:46 19.54(8:57) 31.44(5:33) 59552.6
  Orienteering2 1:50:04 11.32(9:44) 18.21(6:03) 42616 /20c80%88.6
  Total4 4:44:50 30.85(9:14) 49.65(5:44) 102116 /20c80%141.2
averages - sleep:8.4 weight:69.9kg

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Saturday Sep 18, 2010 #

1 PM

Orienteering race 31:45 intensity: (11 @1) + (7 @2) + (3 @3) + (2:36 @4) + (28:48 @5) *** 5.19 km (6:07 / km) +157m 5:19 / km
ahr:164 max:171 slept:8.4 weight:69.9kg shoes: Adidas Swoop Blue

WA Middle Champs at Malmalling SW. Good through the first 4. A bit off line to the left through the middle part of 4-5 but could see it from a distance. Approached 7 through the green instead of through the clearing which made it a bit hard to spot. Climbed a bit too much crossing the spur between 7 and 8, almost went much higher but realised something wasn't right. A bit hesitant on 11 and 12 but went pretty much straight to them. Saw the control on the boulder south of the last from a distance and ran for that but realised where it was before I got there so didn't really lose time as it allowed me to run with confidence. Overall happy with the run. A lot of features were quite difficult to see so I thought most people would lose some time somewhere. Thought my losses were small enough to give me a good chance of winning and so it proved. Best part of the run was having no problems with my heart.

Thursday Sep 16, 2010 #

6 AM

Running 57:00 [2] 9.5 km (6:00 / km) +160m 5:32 / km
shoes: Nike Free 7.0

Tuesday Sep 14, 2010 #

8 AM

Running long 1:57:46 [3] 21.94 km (5:22 / km) +435m 4:53 / km
shoes: Nike Pegasus Black

Sunday Sep 12, 2010 #

Event: Spice Brook
9 AM

Orienteering 1:18:19 intensity: (12 @1) + (6 @2) + (1:51 @3) + (19:48 @4) + (56:22 @5) ** 13.02 km (6:01 / km) +269m 5:27 / km
ahr:161 max:169 spiked:16/20c shoes: Adidas Swoop Blue

H1 at Spice Brook. A bit wobbly out of the start. Took a crazily wide route to 2 because I was put off by the extra green on the way to 1 and I was already getting a bit tired. Small miss on 3, distracted by the stream of trail bikes on the small track above it. A bit off line on 9, intended to go high and run down the creek to be safe but didn't need to go right past 11. Small hesitation on 10 but someone else found it for me within a few seconds. Rolled my ankle a bit coming into 12, getting very tired and stopped watching where I was going to look at the trail bikes going past. Walked and jogged slowly through the next few while the ankle recovered. Definitely needing a rest by this stage anyway. Ankle was starting to come good by 16 but my legs weren't so I struggled home contemplating the foolishness of entering elites at the Aus champs.
Course was way too long for me today, I'd really had enough by about number 6. Probably started out at the pace I could have run 6 months ago and then ran out of steam. Should try to start more conservatively in my next longer race. Navigation wasn't too bad but it is all pretty easy in this terrain.

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