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Training Log Archive: Macca

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
Running	10	7:55:45	49.68		79.95		180
Orienteering	4	5:52:18	2478.84	(9)	3989.3	(5)		17 /	96c	17%
Mountain Biking	1	1:00:00	7.15	(7.1/h)	11.5	(11.5/h)
Time Trial	1	10:35	1.86	(5:41)	3.0	(3:32)
Total	14	14:58:38	2537.52		4083.75		180	17 /	96c	17%

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Tuesday Mar 31, 2009 #

Running warm up/down 6:10 [3] 1.25 km (4:56 / km)
shoes: Asics GEL-Kayano 14

Warm-up round the track

Time Trial race (3km Time Trial) 10:35 [5] 3.0 km (3:32 / km)
shoes: Asics GEL-Kayano 14

3km Time Trail down at the UQ track, running with Simon and Krystal, Bridget timing and Olly helping.
Didn't know what to expect from this whatsoever but I guess it was a good time. Ran with Simon pretty much the whole way round, though he managed to pull away from me at the end - nice work.
Down the finish was really hurting, was very very close to spewing down the last 100, and at the finish line. Held it together.
Wonder how well I would go if I could pace it properly...
Thanks Bridget for timing, and Simon for setting the pace - was a damn good race.

Running warm up/down 6:45 [2] 1.2 km (5:37 / km)
shoes: Asics GEL-Kayano 14

Cool-down, again round the track.

Sunday Mar 29, 2009 #

Mountain Biking 1:00:00 [3] 11.5 km (11.5 kph)

Very easy ride at Daisy Hill with a mate from uni. Parked at the end of Dennis Road, then went straight for Turning Japanese and Nirvana, before headding home because of a lack of light.

Saturday Mar 28, 2009 #

Running long (Saturday Group Long Run) 1:27:00 [3] 14.2 km (6:08 / km)
shoes: Asics GEL-Kayano 14

Group Long Run from Toohey Road/Marshall Road shops. Ran aimlessly through Toohey Forest with James. Eventually tried to find the top of Mt Gravatt, which was actually harder than we thought!

Wednesday Mar 25, 2009 #

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics GEL-Kayano 14

Light jog with Simon round White's.

Sunday Mar 22, 2009 #

Orienteering race (NOL/Classic) 2:14:39 [4] *** 17.1 km (7:52 / km)
41c shoes: Salamon XT Wings

M21E
Mass start with split legs, 3 loops. Screwed up the 1st control each time. Was by myself from the 1st control on the 1st loop. Messed up a vague control in a patch of green in the middle of nowhere. Pain. Generally ok navigation, but just had nothing.
Note to self: Don't run in Salamons. Again.

Saturday Mar 21, 2009 #

Event: SILVA National Orienteering League

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Asics GT-2130

Warm-up

Orienteering race (NOL/Sprint) 19:10 [5] *** 3.75 km (5:07 / km)
spiked:17/21c shoes: Asics GT-2130

Keithcoat Farm (1:4,000)
M21E (3.1km)
Raced well, though #1 was poorly mapped and had a couple of poor route choices on the longer legs, but ultimately ran well.

Orienteering race (NOL/Middle Distance) 1:04:02 [4] **** 7.8 km (8:13 / km)
24c shoes: Salamon XT Wings

Parra Wirra (1:10,000)
M21E
Soooo hot, but worse, sooooo dry. Screwed up one control on the side of this hill, then all downhill from there...
Poor.

Wednesday Mar 18, 2009 #

Running 40:50 [3] 7.4 km (5:31 / km)
shoes: Asics GT-2130

Mid-week pre-race weekend run around White's with Simon. Got totaly disorientated

Sunday Mar 15, 2009 #

Orienteering race 39:49 [3] *** 3949.0 km (1 / km)
10c shoes: Salamon XT Wings

German Church Reserve (1:10,000)
Red 4 (4.3km)
Almost didn't get a run in so since it was so late, decided to do mid distance length. Was worth it in the end considering how tough going the running was in the thick undergroth.
#7... wasn't thinking so didn't cross both tracks until I relised I had more distance to go. Lack of concentration error.

Saturday Mar 14, 2009 #

Running long 1:38:00 [3] 17.4 km (5:38 / km)
shoes: Asics GT-2130

Long Run from Tamsin's, mostly with Ian and the whole way with Lorenzo.

C • ian 5

Friday Mar 13, 2009 #

Running warm up/down 12:00 [3] 2.2 km (5:27 / km)
ahr:145 max:180 shoes: Asics GT-2130

Running intervals (6× 1km Trails) 48:30 [5] 7.7 km (6:18 / km)
ahr:170 max:194 shoes: Asics GT-2130

Ints with Simon down at White's as usual.
Was getting thrashed on each interval by Simon so did an extra to because I figured I wasn't running hard enough and had more energy to burn/work to do. It hurt.
6× 1km trails (u-turn at 300m mark... each rep ended up being 960m roughly each), recover for 300m, rest 90 seconds then restart.
1. 3:45
2. 3:36
3. 3:33
4. 3:38
5. 3:40
6. 3:35

Running warm up/down 12:30 [2] 2.0 km (6:15 / km)
ahr:151 max:175 shoes: Asics GEL-Kayano 14

C/D

Tuesday Mar 10, 2009 #

Running warm up/down 13:40 [3] 2.3 km (5:57 / km)
ahr:133 max:161 shoes: Asics GEL-Kayano 14

Warm-up

Running intervals 3:00 [5]

Was planning a sweet exercise: 4 reps of:
100m hill, rest 0:20, 300m flat, rest 0:30, 100m hill, easy jog back to start
But... got a bit of dirt in my eye during the first rep so had to pull out and head for the car mirror.

Running tempo 22:00 [4] 4.45 km (4:57 / km)
ahr:169 max:192 shoes: Asics GEL-Kayano 14

Managed to get the dirt out but Simon & I both didn't feel like re-starting the ints (after a good 15 min break), so we did a loop along the tracks with some efforts along the way. Good compromise.

Running warm up/down 3:30 [2] 0.6 km (5:50 / km)
shoes: Asics GEL-Kayano 14

Sunday Mar 8, 2009 #

Event: QLD OY1 Leyburn

Orienteering race (OY 1) 1:34:38 [3] *** 11.65 km (8:07 / km)
shoes: Asics GT-2130

Leyburn Hills (1:15,000)
Red 1 (9.1km)
A long drive to run bad. Disappointing. Blew out on the 1st control, on the 1st bush race of the year, breaking the 1st rule in the book. Got about 20 jumping cacti along the way which made things even more fun. Still have a few thorns stuck in my calf muscle a couple of days later.
I can only get better from here.

Saturday Mar 7, 2009 #

Note

Attempted surfing for the 3rd time, but on a heaps smaller board today. Defeated. Still had fun trying though.

C • paddling 2

Thursday Mar 5, 2009 #

Running warm up/down 13:30 [3] 2.3 km (5:52 / km)
ahr:149 max:170 shoes: Asics GEL-Kayano 14

Warm-up

Running intervals (6× 600m Trail) 24:00 [5] 3.6 km (6:40 / km)
ahr:170 max:193 shoes: Asics GEL-Kayano 14

This killed me.
Intervals @ Whites with Simon.
Ran a 600m section up and back, with 1:30 rest at each end. Simple. But haaaaard. (Each rep ended up being about 620m each).
1. 2:14
2. 2:17
3. 2:15
4. 2:23
5. 2:18
6. 2:22
Felt like I was going to spew at the end. Soooo tired now.

Running warm up/down 10:00 [2] 1.65 km (6:04 / km)
ahr:156 max:174 shoes: Asics GEL-Kayano 14

Slow. Warm-down.

Monday Mar 2, 2009 #

Running warm up/down 16:20 [3] 2.8 km (5:50 / km)
shoes: Asics GEL-Kayano 14

Warm-up

Running hills (6× 300m Hill Intervals) 25:00 [5] 3.6 km (6:57 / km) +180m 5:33 / km
shoes: Asics GEL-Kayano 14

Hill Intervals down at Whitie's with Simey.
Another hard but beneficial session that surely could only be doing good! Felt really awful at the start of the warm-up; wasn't even sure if I was up for an intense session, but that quickly passed.
6× 300m Hill (10% climb), rest 0:30, jog back down to the bottom, rest 0:30, go again...
1. 1:19
2. 1:21
3. 1:22
4. 1:20
5. 1:16
6. 1:14

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Asics GEL-Kayano 14

Cool down

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