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Training Log Archive: Boltboi

In the 7 days ending Aug 8, 2010:

activity # timemileskm+m
  Road Cycling2 2:40:00 54.37(2:57) 87.5(1:50)
  MTBO1 2:24:00 27.34(5:16) 44.0(3:16)
  Orienteering1 1:06:43 5.56(12:01) 8.94(7:28) 244
  running1 56:46 6.23(9:07) 10.02(5:40)
  Total5 7:07:29 93.49(4:34) 150.46(2:50) 244
averages - sleep:7 rhr:50

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Sunday Aug 8, 2010 #

10 AM

MTBO race (Pickering Brook) 2:24:00 [4] 44.0 km (3:16 / km)
ahr:164 max:196 shoes: Specialized Epic Marathon Car

Saturday Aug 7, 2010 #

2 PM

Orienteering 2:25 [3] 0.29 km (8:20 / km) +19m 6:18 / km
ahr:154 max:187 shoes: Innov8 Mudroc 280

watch was on auto pause mode so i stopped and switched it to total time. First activity was to follow the line on the map. I watched andreas run straight past the first right hand turn and run up the spur. Could have turned out a long day for him but he soon corrected. Managed to pick up everyone through the activity.

Orienteering (line activity) 13:09 [3] 1.63 km (8:04 / km) +60m 6:49 / km
ahr:168 max:193 shoes: Innov8 Mudroc 280

continuation of the first actvity just switched the watch over.

Orienteering (relay focus loop 1) 21:34 [4] 2.88 km (7:29 / km) +74m 6:38 / km
ahr:176 max:188 shoes: Innov8 Mudroc 280

Great little activty where people had slightly different controls to ensure people had to focus on their own map and not worry about the distractions of others. That proved correct with fletch crossing my path several times and we had a good jossle to the regroup point.

Orienteering (relay focus loop 2) 29:35 [4] 4.14 km (7:09 / km) +91m 6:26 / km
ahr:174 max:189 shoes: Innov8 Mudroc 280

Made an error on the first one making the choice to follow fletch even though i knew he had different 1st control. Put me behind Bill and Andreas was just behind as i regathered the lead passing through the first control. Clean until control 14 when i got stuck in wrong gully and had to relocate off bare rock allowing Andreas to sneak pass and take the lead.

Happy with the run considering i had spent the first half of the night at a quizz night and then spent second hald of night vomitting from food poisoning. 4 1/2hrs sleep no where near good enough.

Thanks to Rachel for organising the session and for craig who hung out tapes. I'm glad i ran considering how i felt.

Thursday Aug 5, 2010 #

6 AM

Road Cycling (Red Rock) 1:19:00 [4] 44.5 km (1:47 / km)
ahr:153 max:176 slept:7.0 shoes: Giant TCR 2

Reasonable pace today. about 15 riders today and with George throwing his light on the ground at the point walter speedhump corner things became tricky. Managed not to fall off as i avoid the sliding light but it did allow a gap to occur which required a bit of effort to jump back on. Rest of ride was bland but did see Johnny Waddell riding along the freeway path.

Tuesday Aug 3, 2010 #

6 AM

Road Cycling (Floreat) 1:21:00 [4] 43.0 km (1:53 / km)
ahr:162 max:187 rhr:50 slept:7.0 shoes: Giant TCR 2

Good turn out this morning. Tooms was seen drafting off a commuter on his arrival. Danger was sprightly and i heard conversations behind me about some sprint coming up as we crested the col de leighton. Turns out danger was doing a renshaw and wanted some one to jump onto his wheel. I tried but got bumped by a fellow who then dropped dangers wheel. I had to then pass him, get danger back up to speed and then jump again as some other fellow came past. Took out sprint 1.

Rest of the ride was ok with some work through dalkeith. Pace for the last sprint was low as one of the chicks was ont he fron so i though i would do the gentlemanly thing and overtake the four other lazy f**ks and take the lead. I pumped the pace up to about 47km/hr and though it was odd no one had come past. with 50m to go i backed off cause i thought no one was going to make an effort but danger launched with 10m to go and it was game over.

Extremely slow ride home talking to tooms. ;-)
5 PM

running (Canning river) 56:46 [3] 10.02 km (5:40 / km)
ahr:158 max:176 shoes: Asics Kayano 16

Wanted to do a 5km run in the arvo but with school meetings, picking up stuff from Churchills and also having to go to garden city, time was at a premium to do it at work. Rang the old man to see if he was running around mt pleasant and he said yes so i knew i would be up for 7km at least.

Slow but enjoyable pace with the old man which leant itself to certainly more birdwatching opportunities, especially the 2 pelicans that had the entrance to canning bridge blocked. they looked like the gatekeepers!!

got to mt henry bridge which was about the 5km mark and decided to pick up the pace and also knock out another 5km as the first 5km was to cruisy.

Passed the starting point and then had to do caluculations on how far i had to run on the next lap before doing the turnaround. i worked out it had to be 1.65km. was nearing canning bridge for the secong time and made the call to run to the bridge and touch it as turn around point. Turns out it was 5m past my theoretical marker but not a bad guess considering.

pushed a little harder on the way back to keep my time a relatively respectable one. Happy with time and effort as the hr avg is quite low so all in all a good first 10km training run for the year and first proper training run since june 5th :-(

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