Training Log Archive: CraigIn the 7 days ending Jun 28, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||
Tuesday Jun 28, 2011 #
7 AM
Running tempo 18:23 [5] 4.32 km (4:15 / km) +135m 3:41 / km
shoes: Adizero Ace
"5k" time trial. Felt faster than I thought it would but wasn't as fast as it felt so was about as fast as I thought it would be. Still felt pretty good at the finish so I think I could go a bit quicker with a little bit of faster training.
Running warm up/down 25:44 [3]
shoes: Adizero Ace
19:11 warm up and 6:33 warm down. Rain started as I finished the warm up and was still going when I got home but wasn't heavy so didn't really notice it much.
Sunday Jun 26, 2011 #
Event: (Badge) Calophylla
9 AM
Orienteering race 1:15:21 [4] *** 13.23 km (5:42 / km) +354m 5:01 / km
shoes: Inov-8 X-Talon 212
Badge event at Calophylla East.
Had asked for a late start but took advantage of some unexpected babysitting to switch to an early start instead. Not much warm up and didn't want to stress the heart too much early with the uphill start so set out fairly conservatively. Not sure what to do about route choice on the secondt leg with the green being a bit variable but I think I made a good choice swinging a bit right after crossing the big clearing. Did the next couple well before getting a bit caught up in the vegetation on 5 and then lacking confidence in my direction on 6.
Straightforward through to 10. Swung a bit left on both 11 and 12 which seemed to go ok, nice open running and safe approaches to the controls. A bit off to the left on 13 as I was focusing too much attention on planning the next leg which I did do well. Slight lapse in concentration on 15 swinging right around the boulder field on the end of the knoll instead of the boulder cluster just beyond but realised straight away.
Straight but hesitant on 16, good on 17, hit the right hand rock surface on 18 so had to cut through the green to the other clearings but wasn't too bad. Right of the rocky ground into 19 instead of left through the clearings but turned out ok.
Good line through the clearings into 20 and straight on to 21. Feeling ok after the climb up through 22 to 23 so tried to really lift the pace over the last couple of longer legs and finish off strongly. Even managed a bit of a sprint at the finish although it still took me about half the leg to get up to speed.
Had asked for a late start but took advantage of some unexpected babysitting to switch to an early start instead. Not much warm up and didn't want to stress the heart too much early with the uphill start so set out fairly conservatively. Not sure what to do about route choice on the secondt leg with the green being a bit variable but I think I made a good choice swinging a bit right after crossing the big clearing. Did the next couple well before getting a bit caught up in the vegetation on 5 and then lacking confidence in my direction on 6.
Straightforward through to 10. Swung a bit left on both 11 and 12 which seemed to go ok, nice open running and safe approaches to the controls. A bit off to the left on 13 as I was focusing too much attention on planning the next leg which I did do well. Slight lapse in concentration on 15 swinging right around the boulder field on the end of the knoll instead of the boulder cluster just beyond but realised straight away.
Straight but hesitant on 16, good on 17, hit the right hand rock surface on 18 so had to cut through the green to the other clearings but wasn't too bad. Right of the rocky ground into 19 instead of left through the clearings but turned out ok.
Good line through the clearings into 20 and straight on to 21. Feeling ok after the climb up through 22 to 23 so tried to really lift the pace over the last couple of longer legs and finish off strongly. Even managed a bit of a sprint at the finish although it still took me about half the leg to get up to speed.
Saturday Jun 25, 2011 #
Note
Covered just over 6km in just under 5 hours taping 44 control sites for the relays at Pre-Frazzled. Left my very limited lunch exposed to the sun so had to survive on two oranges and a very small banana. Quite hungry when I got home at 6pm having left home at 8:30am.
Thursday Jun 23, 2011 #
7 AM
Running 35:32 [2]
shoes: Nike Free Run
Easy run. Wondered if I should do something faster today but it was quickly obvious that it wouldn't be a good idea.