Training Log Archive: GraceEIn the 7 days ending Apr 7, 2013:
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Sunday Apr 7, 2013 #
1 PM
Running (cycle-path) 30:00 [4] 6.92 km (4:20 / km)
30mins at 4.20 pace. Felt really hard :( Around the east basin clockwise.
Running warm up/down 20:00 [3]
Saturday Apr 6, 2013 #
9 AM
Note
Coaching at a rogaining workshop - 3.5hr practical exercise on Mt Ainslie with my group.
8 PM
Note
Rogaining workshop - 2hr night navigation exercise on Black Mt.
Friday Apr 5, 2013 #
Note
(rest day)
Thursday Apr 4, 2013 #
Running intervals (streets) 10:00 [5]
10 x 1min (1min rec) around Narrabundah, Red Hill and Griffith. Not that fast as my back was a bit sore and I didn't feel like gutting myself.
Running warm up/down 24:00 [3]
The other bits of the run.
Wednesday Apr 3, 2013 #
Running (on & off-road) 45:00 [3]
From home to Davo's Trig and back.
Tuesday Apr 2, 2013 #
Note
(rest day)
Monday Apr 1, 2013 #
Orienteering race (Middle) 36:01 [5] *** 6.5 km (5:32 / km) +145m 4:59 / km
15c
Day 3 - Crusoe.
Super-fast spur-gully area with some erosion features later in the course. The first control was so easy (along a fence) that I got worried that I was following the wrong fence or something, and then saw a depression so had a peer in, nothing, so I started peering in 10 or more depressions until eventually I came to the one with a flag in it. Doh! So already 1min down I raced as hard as I could to see how far I could get before Lizzie caught me a minute. I got most of the way to c6. The rest of the course was also very fast and I could catch glimpses of Lizzie for the remainder, although she remained 30secs or so ahead of me the whole way. Flags were hung high so no further mistakes on the course. Finished 3rd on the day and 2nd overall for the carnival.
Super-fast spur-gully area with some erosion features later in the course. The first control was so easy (along a fence) that I got worried that I was following the wrong fence or something, and then saw a depression so had a peer in, nothing, so I started peering in 10 or more depressions until eventually I came to the one with a flag in it. Doh! So already 1min down I raced as hard as I could to see how far I could get before Lizzie caught me a minute. I got most of the way to c6. The rest of the course was also very fast and I could catch glimpses of Lizzie for the remainder, although she remained 30secs or so ahead of me the whole way. Flags were hung high so no further mistakes on the course. Finished 3rd on the day and 2nd overall for the carnival.
Running warm up/down 20:00 [2]