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Training Log Archive: Macca

In the 7 days ending Jul 29, 2007:

activity

time

miles

Rogaine

2:34:12

14.47

(10:40)

23.28

(6:37)

35 /

37c

94%

Orienteering

1:48:54

9.34

(11:40)

15.03

(7:15)

23 /

29c

79%

Training

1:29:13

8.39

(10:38)

13.5

(6:37)

Running

1:05:00

9.28

(7:00)

14.93

(4:21)

Time Trial

1:00:00

6.55

(9:10)

10.54

(5:42)

Total

7:57:19

48.02

(9:56)

77.28

(6:11)

58 /

66c

87%

averages - sleep:17.5

2:34

0:00

» now

Sunday Jul 29, 2007 #

Orienteering race (Local Club) 40:44 [4] *** 5.96 km (6:50 / km)
ahr:164 max:178 spiked:11/13c slept:9.0 shoes: Jalas Olway

Pegg's Lookout

Ran Long Red. Had a good solid run, recovering from previous day's Rogaine. Got overtaken by Duncan at 6th control, with him starting 2 mins behind.

Orienteering warm up/down (Control Collection) 28:10 [3] ** 2.64 km (10:40 / km)
ahr:139 max:165 spiked:6/6c slept:9.0 shoes: Jalas Olway

Pegg's Lookout

Collected controls

Running tempo 30:00 [5] 7.0 km (4:17 / km)
slept:9.0 shoes: Asics Gel 1120

2x ~6 min tempos with a 100m sprint at end of second.
Blister still hurting from using new in-soles so swapped for old ones, and no trouble.

Thanks for run, Dunc

Saturday Jul 28, 2007 #

Rogaine race (Torre 3 Hour Challenge) 2:34:12 [4] *** 23.28 km (6:37 / km)
ahr:163 max:181 spiked:35/37c slept:8.0 shoes: Jalas Olway

Old Hidden Vale

Smashed the 3 hour rogaine getting all controls in less 2hr 35 mins. Did it with Duncan (Scotland). Cheers Dunc for dragging me round the course! It as awesome fun.

Friday Jul 27, 2007 #

Running 35:00 [3] 7.93 km (4:25 / km)
ahr:179 max:155 shoes: Asics Gel 1120

General run round New Farm with new insoles with arch support... got bad blister and feet really ached after run. With Duncan Coombs.

Thursday Jul 26, 2007 #

Orienteering race (Mid-Week) 40:00 [3] *** 6.43 km (6:13 / km)
ahr:163 max:184 spiked:6/10c shoes: Jalas Olway

Bunyaville West

Crap run at Bunyaville West. Just not with it today.

Training hills 35:00 [5] 4.62 km (7:35 / km)
ahr:156 max:190 shoes: Jalas Olway

With Duncan

Hill reps: 7x 225 with ~12% climb
0:54
1:11
1:14
1:16
1:16
1:13
1:08

Tuesday Jul 24, 2007 #

Training intervals (Toohey Forest Intervals) 54:13 [4] 8.88 km (6:06 / km)
ahr:158 max:192 shoes: Asics Gel 1120

Intervals with Simon

First set of usual intervals in a while. Only did 3x 1km reps as we had to find a new route, the old one was destroyed :(
Rest of the time, we did a slow jog and extra long warm-up/down
Up 1: 4:02
Down 1: 3:31
Up 1: 4:06
Thanks for the run Simey

Monday Jul 23, 2007 #

Time Trial (3k Goodwill - Story Smash) 1:00:00 [5] 10.54 km (5:42 / km)
ahr:138 max:179 shoes: Asics Gel 1120

General run with 3km smackdown that Simon does between Goodwill Bridge and Story Bridge.

3km Time: 11:28
I HAVE to do better!

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