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Training Log Archive: Rachel

In the 7 days ending Mar 5, 2011:

activity # timemileskm+m
  Running6 4:51:23 25.32 40.75 75
  Orienteering1 33:26 4.21(7:56) 6.78(4:56)
  Total6 5:24:49 29.53 47.53 75

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Saturday Mar 5, 2011 #

Orienteering race 19:06 [5] 3.91 km (4:53 / km)
shoes: Asics

Sprint race at Curtin Uni. Fun, interesting course, thanks tRicky. Bit hot starting mid afternoon, but never melted. Had a bit of a hesistant section through 5-6-7. Could see the tree I expected the control to be on at 5 but couldn't see any control. Eventually realised it was at the bottom of the tree, and from my approach I could only see the wire. I had been looking too high up the tree as I came in. Then was a bit behind with my map reading and trying to play catch up through the next couple of controls. Other bad section was 18+19. 18 I just took a while to see that the control was up a flight of stairs in the stairwell and 19, dunno, probably just a bit behind thanks to mucking around a bit on 18 and trying to work out the way through the dark green garden beds. Overall though pretty happy with it. Felt like I worked quite hard, but wasn't too stuffed to be able to run another course straight after.
Found it quite difficult sometimes to see throughways on the run. It seemed particularly hard where dark green abutted the throughway. I think because the black path border blends in with the dark green and essentially makes the path less clear than it would appear if you could actually distinguish the black line. Had to really force myself to slow down and get a proper look a couple of times, but missed one path which really cost me as I went around an extra building- put me 1 sec behind Craig on the long leg, darnit.

Orienteering race 14:20 [5] 2.87 km (5:00 / km)
shoes: Asics

Did the shorter sprint course after downloading and a quick drink. Not too much in common with the longer course so still a good challenge. Did have a couple of same control sites and it was definitely a benefit to know where the control was placed in a couple of spots (like 12 and 16). Pretty good run, little inefficient into no.6 as found a little track through the bush which wasn't the marked one so didn't go as direct into the control.

Running warm up/down 8:00 [3]
shoes: Asics

About 5:30 warm up. Couldn't be bothered doing anymore cos it was too hot. Did a couple of minutes jog warm down with Liam.

Thursday Mar 3, 2011 #

Running 1:00:00 [3] 11.4 km (5:16 / km)
shoes: Pegasus Blue

Easy 30mins down to and through Darlington then building the intensity back up the hill to home via Bailey Rd.

Wednesday Mar 2, 2011 #

Running 50:23 [3]
shoes: Pegasus Blue

Tuesday Mar 1, 2011 #

6 AM

Running 53:00 10.75 km (4:56 / km) +75m 4:46 / km
shoes: Pegasus Blue

Lots of evidence on the way down to the oval of the thunderstorm the day before. We were without power from 5pm Monday until sometime during the night Tuesday (came back on while we were asleep). One quarter of where I run around the oval was a mud patch. Very windy this morning.
2x2k in 8:30, 90sec recovery then 4x1min @ 3:30pace. Click on the little globe if you want to see my splits.

Monday Feb 28, 2011 #

Running 32:00 [3] 5.2 km (6:09 / km)
shoes: Pegasus Blue

Sunday Feb 27, 2011 #

Running 1:28:00 [3] 13.4 km (6:34 / km)
shoes: Pegasus Blue

Down into the valley, along, and back up again, slowly (I had EASY written in capital letters on my training program for today). That took a bit under 60mins, then just flitted around on the flat stuff up the top for the rest. Started to run out of energy at the end. Don't usually eat before these morning 90min runs and never have problems but I think my lack of appetite over the last few days may have caught up with me. Feeling my left peroneal a bit from the bush run yesterday. Found it heaps more comfortable this morning. Probably helped starting earlier- the track was in shade the whole way up the hill and there was a light breeze.

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