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Training Log Archive: mace

In the 28 days ending Feb 28, 2009:

activity

time

miles

running

12:07:00

Orienteering

4:36:34

pilates (Jade)

3:00:00

Adventure Race

2:57:38

Intervals

2:25:00

44:36

6.21

(7:11)

10.0

(4:28)

Total

25:50:48

6.21

10.0

2:57

0:00

» now

Saturday Feb 28, 2009 #

Orienteering 1:00:00 [3]

Training camp. UC and Stromlo.

Thursday Feb 26, 2009 #

Intervals 15:00 [3]
shoes: NB 903's

300m's around cook oval with Kathie. 3 x 300m; 3 minute rec, 3 x 300m, 3 minuite rec, 3 x 200m
1.04 h 36 e
1.07 h 40e
1.08 h 2.39 e
1.10 h .43 e
1.12 h 43 e
1.08 h 2.56 e
39 h 58 e
42 h 1.25 e
39 h

running (warm up warm down) 15:00 [3]

Wednesday Feb 25, 2009 #

Orienteering (Summer Series) 39:34 [3]
shoes: Nike Stucture

Fun course at Nth Lyneham. Big mistake on last control.

Tuesday Feb 24, 2009 #

running (warm up warm down) 20:00 [3]
shoes: NB 903's

XC (Boathouse) 22:00 [4] 5.0 km (4:24 / km)
shoes: NB 903's

nearly negative splitted it, which is nice except that there was a massive headwind on the way out...
11.00 and 11.00 according to my watch. Didnt get my HR very high maybe just tired... felt like I was trying.

Monday Feb 23, 2009 #

pilates (Jade) 30:00 [3]

Sunday Feb 22, 2009 #

running 1:35:00 [3]
shoes: Nike Stucture

Usual long run with a big group of cockies. I felt very tired today, very sore ITBs and I still hate going up hill. Very poor effort from sfoglia this morning but my crosiant was still very yum.

Saturday Feb 21, 2009 #

running (warm up warm down) 20:00 [3]
shoes: Nike Stucture

Intervals 50:00 [3]
shoes: Nike Stucture

Horror hills at the Pinnacle with Heather and Shan. I cant find my heart rate monitor but I'm sure my HR was high.

3.58 up 6.06 down the way we came up looking for Heather who was at the bottom waiting for us.
4.12 up 2.55 down
4.21 up 3.22
4.16 up 3.39 down
4.17 up

Friday Feb 20, 2009 #

running 45:00 [3]
shoes: Nike Stucture

Run around Mt Rogers with Shan GrantM and Geoff before the cockies feast. I like Mt Rogers, great views and nice flat trails once you get up there.

Thursday Feb 19, 2009 #

pilates (Jade) 30:00 [3]

Sore everything tonight.

Orienteering 56:15 [4]
shoes: Nike Stucture

Cockies ints at UC set by Geoff. I was late today, def not rtg at 630am. I had a very good time, there were lots of ints and I was stuffed by the end. Some awesome little legs through ressies.

7.05 for warm up int
4.45 hard
1.38 to start of next one
5.49
2.18 rec
4.08
1.54 rec
3.50
3.22 rec
5.26
2.23 rec
5.29
8 minute warm down around the ovals.

Wednesday Feb 18, 2009 #

Orienteering 45:45 [3]
shoes: Nike Stucture

My usual summer series plod, not sure why I bother but at least I ran some place I have been to before, Campbell School and Mt Plesant this week (Mt pleasant is pretty much the opposite of pleasant).

Tuesday Feb 17, 2009 #

running (warm up and warm down) 15:00 [3]
shoes: NB 903's

Really no warm down at all only about 5 minutes and I was 2m behind fel the whole way.

Intervals 25:00 [3]

5 x 300m around cook oval so 318m or something.
3minutes rest
4 x 300m cook ovals
3minutes rest
3 x 200mish
all with Fel for company.

1.06 168
0.33
1.08 168
0.30
1.08 175
0.31
1.11 175 stupid dog biting my heal, kicked it pretty hard.
0.32
1.10 177
3.04 rst 134
1.07 175
0.34
1.08 175
0.36
1.10 178
0.41
1.08 178
2.52
0.38 171
1.29 172 forgot to press watch.
0.49 rec
0.38 177

Monday Feb 16, 2009 #

running 33:00 [3]
shoes: Nike Stucture

Slow pinnacle jog with Ben and BJ. Windy but nice.

pilates (Jade) 30:00 [3]

Sunday Feb 15, 2009 #

running 57:00 [3]
shoes: Nike Stucture

Sunday long run which wasnt long. I ran up Mt Majura though.

Saturday Feb 14, 2009 #

Adventure Race (AROC) 2:57:38 [3]
shoes: Asics trail

Girls team with Kathie and Reg. Fun race and enjoyed the single track and water slides. Kathie did lots of navigating and I should be banned from doing bike nav, danielle team over took us right at the end and I didnt even see it happen.

Friday Feb 13, 2009 #

running (Kye last run) 42:00 [3]
shoes: Nike Stucture

Kye last run, talked about the Jo and Shep baby and how I am always the last to find out when news breaks.

Thursday Feb 12, 2009 #

pilates (Jade) 30:00 [3]

running (warm up warm down) 15:00 [3]
shoes: NB 903's

Intervals 35:00 [4]
shoes: NB 903's

We did the 100-600m pyramid set. Kye and Kathie for company around cook oval but this time with GPS distances as directed by Kye. Times are a bit funny, wasnt pressing at the right time and my watch goes into some weird mode where I cant press any buttons sometimes.

0.24 h 100m
0.33 e
0.36 h 169 150m (late press)
1.01
0.45 172 200m
1.15 149
1.05 177 300m
2.13 144
1.27 177 400m
2.44 141
2.13 176 600m
4.14 146
2.09 176 600m
4.16 151
1.31 174 400m
2.48 145
1.03 174 300m
2.10 146
0.42 172 200m
1.18 155
0.27 172 150m
1.07 159
0.22 168 100m

Wednesday Feb 11, 2009 #

running 40:00 [3]
shoes: NB 903's

Record time for my 45 minute loop and I blame Kathie. Ruby started us hard up the hill but usually we slow down abit once she is off the lead but not today. Kye came too and despite going fast we still talked between breaths.

Monday Feb 9, 2009 #

running 35:00 [3]
shoes: Nike Stucture

Mt Painter loop with Kye. Nice afternoon.

pilates (Jade) 30:00 [3]

Sunday Feb 8, 2009 #

running 1:28:00 [3]
shoes: Nike Stucture

Around stromlo with Fel and Cath. It was early and I was sleepy and also leg tired.

Saturday Feb 7, 2009 #

Intervals 20:00 [4]

4 x cook oval 300m which I think is probably only 315m long. Still hot.
1.05
.35 rec
1.08
.36
1.07
.38
1.07
2.55 rec then 3 x 300m
1.05
.44
1.10
.42
1.07
2.57 rec then 2 x roughly 200m
.37
.49 rec
.37

running (warm up warm down) 15:00 [3]
shoes: NB 903's

Friday Feb 6, 2009 #

pilates (Jade) 30:00 [3]

Thursday Feb 5, 2009 #

Orienteering (Intervals) 30:00 [4]
shoes: DS trainer

4 x o ints at ANU set by Miss Jones. I probably cheated a bit and did too much planning of the way in the recoveries.

4.46
2.19 jog to the start of the next one
5.45
2.37 jog
4.38
9.02 I missed a split, the last one was long though probably 6.30.

running (warm up warm down) 20:00 [3]
shoes: DS trainer

Wednesday Feb 4, 2009 #

Orienteering 45:00 [3]
shoes: Asics trail

O at Mt Majura West

Tuesday Feb 3, 2009 #

running 20:00 [3]

About 12 up and 8 down.

XC 22:36 [3] 5.0 km (4:31 / km)
shoes: DS trainer

so unfit.

Monday Feb 2, 2009 #

running 47:00 [3]
shoes: Nike Stucture

Afternoon run with Kathie, and then Ben and I sampled the vegetarian options for sunday. I am definately looking forward to their birthday bbq!

Sunday Feb 1, 2009 #

running 1:45:00 [3]
shoes: Nike Stucture

Long run with a very big group though my run was mostly just me and fel. Up Mt Majura and Mt Ainslie and great crossiant at deli marco afterwards!

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