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Training Log Archive: fletch

In the 7 days ending Aug 16, 2010:

activity # timemileskm+m
  Adventure Race1 5:16:34
  cycle2 2:10:00 37.28(3:29) 60.0(2:10)
  run2 1:07:00 9.13(7:20) 14.7(4:33)
  Windtrainer1 21:26
  Total6 8:55:00 46.42 74.7
  [1-5]6 8:54:47

» now

Sunday Aug 15, 2010 #

8 AM

Adventure Race (MDARA) 5:16:34 [4]
shoes: Diamondback Vectra Sport

Tooms' write-up says it all pretty well. First and last controls were a debacle, otherwise the placement was fine, although 30-60m bearing off a junction which is actually a triangle doesn't reward the team that gets there first, and why you would use control placements that highlight the map's innacuracy with totally non-existent tracks baffles me.

Swimming after my bike down rapids was very chilly and didn't help either Tooms or myself much, either mentally or physically and we obviously made a poor decision route-wise in the foot rogiane and to a lesser extent the bike leg afterwards. Capsizing the canoe just after warming up again wasn't much fun either. The river crossings were fine as long as you stayed upright and only got the legs wet (so 3 of 5 for me).

I was pretty much at my limit on the uphill sections of the bike leg, but the running was very comfortable, so perhaps from reading tRcky's log I should have towed Tooms more/faster when he was frozen if tRicky wasn't working all that hard - felt like I could have probably run those bits a bit faster.

Preferred the format to the old TEVA races and was probably better navigationally than either of the previous 2, but didn't have the result to show for it this time, and being pipped for 2nd men's on the dodgy last control was a bit frustrating. Overall an enjoyable day out, though, and a good preparatory hit out for Great Southern.

Saturday Aug 14, 2010 #


Log looks a little sad this week, but I think the conservative approach yesterday was probably the right way to go. Back issue was definitely related to stuffing around in the gym on Thursday. Much improved today. Annoying, but not enough to stop me gardening, so racing should be fine.
Also, after a physically easier day and lots of sleep, I fell much closer to cold-free. Prbably as healthy as Tuesday, and I ran alright then, so bring on tomorrow :)

Friday Aug 13, 2010 #

7 AM

run intervals 22:00 intensity: (15:00 @2) + (7:00 @4) 5.0 km (4:24 / km)
shoes: Kswiss somethings

Meant to be 10 x 400 with 200 recovery. Felt pretty crap and never quite got down to the target time, so pulled the pin at half way. Felt a bit soft when I felt totally recovered and ready to start a session about 5 minutes later (400s @about 82sec each)

except for the sharp pain I'm getting in my back/shoulder - feels like a nerve thing. Now hurts whenever I breathe deeply or try to turn my head to the left, which is gonna put a stop to the afternoon paddle too.

Bugger. Hopefully will settle down with sime nurofen etc when I get home.
8 AM

Windtrainer (Garrett's bike ride) 10:07 intensity: (13 @0) + (2:11 @1) + (1:16 @2) + (2:11 @3) + (2:02 @4) + (2:14 @5) 0.0 km
ahr:137 max:172

Windtrainer (Scott's bike ride) 11:19 intensity: (4:05 @1) + (4:46 @2) + (32 @3) + (1:14 @4) + (42 @5) 0.0 km
ahr:124 max:171

Wednesday Aug 11, 2010 #

7 AM

cycle (commute) 1:11:00 [3] 31.0 km (2:17 / km)
shoes: Avanti Blade

Nasty wind.
Fatigued legs.
4 PM

cycle (commute) 59:00 [3] 29.0 km (2:02 / km)
shoes: Avanti Blade

Helpful wind.
Didn't manage to rain properly.
Legs somewhat recovered.

Note to self: 1 Caramello Koala is not a proper lunch.

Tuesday Aug 10, 2010 #

5 PM

run intervals (beach) 45:00 intensity: (25:00 @2) + (20:00 @5) 9.7 km (4:38 / km)
shoes: barefoot

5 x 1km, 3 min recovery, followed by 4x250m with 30 sec recovery
4:03, 4:09, 4:00, 4:00, 3:59
50, 54, 52, 48

Second km was a little slack. Worked a bit harder after that, and pretty happy with the session, seeing as I had felt pretty ordinary most of the day.

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