Training Log Archive: RichardNZIn the 1 days ending Dec 14, 2017:
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Thursday Dec 14, 2017 #
Core strength exercises 30:00 [1]
3x10min sessions this week after foam rolling
Ankle strength 30:00 [1]
Balance and heel raise sequence mostly - variously through this week when I've had a moment.
9 AM
Running hills 1:58:44 11.66 km (10:11 / km) +589m 8:08 / km
ahr:147 max:205 slept:9.0 shoes: Ascics Gel-Pulse 7
Sledge Tk and Platinum Mines loop with 9 of the keen ones from Dev Camp. 45 min of stops, admiring views and checking out the mines shafts.
5 PM
Orienteering race 5:21 [5] **** 1.1 km (4:52 / km) +4m 4:46 / km
ahr:111 max:132 spiked:14/16c shoes: Ascics Gel-Pulse 7
Sprint relay. Two major mistakes, one a poor route choice and the other missing a junction. Otherwise a good race, but being chased down by guys with a bit more speed in the legs.
Orienteering 14:19 [2] 3.19 km (4:29 / km) +3m 4:28 / km
ahr:157 max:199 shoes: Ascics Gel-Pulse 7
Re-running the course with Nick H, Cam T and Cam D and talking through/trialing route choices. Really good way to de-brief a race.
10 PM
Orienteering 32:49 **** 5.69 km (5:46 / km) +7m 5:44 / km
ahr:125 max:158 spiked:11/12c shoes: Ascics Gel-Pulse 7
Night sprint training at old teacher training college. Includes 2km jog there and 2km jog back.