Training Archive: MaccaIn the 7 days ending 2007-07-29:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jul 29 | ||
| 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 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 | ||
| 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 | ||
| 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 | ||
| 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 | ||
| 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 | ||
| 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! | ||