Training Archive: andrew_mIn the 7 days ending 2007-10-21:
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| M | T | W | H | F | S | S | ||||||||
Sunday Oct 21 | ||
| Orienteering race 14:39 [5]*** 3.4 km (4:19 / km) | |
| shoes: inov8 O Shoe | ||
| Sprint Race in Havelock. Fun race, no real errors but lots of little slow route choices and missing gaps between buildings. Otherwise smooth and running fast | ||
| Orienteering race 49:30 [5]*** 4.5 km (11:00 / km) +200m 9:00 / km | |
| (injured) shoes: inov8 O Shoe | ||
| Crap race, made mistake after 3 by running into wrong patch of bush. Blisters from previous day so too painful to race hard. Arse! | ||
Saturday Oct 20 | ||
| Event: Wellington & CD Championships | ||
| Orienteering race 1:49:30 [5]***** 12 km (9:08 / km) +500m 7:33 / km | |
| shoes: inov8 O Shoe | ||
| Classic race at the Slump. Cool terrain but kinda forgot how to orienteer. Running ok till about 80mins and started to get blister on foot. Route choices were good but didnt execute any of them well. Time for some Catching features training. | ||
| Easy Pace warm up/down 20:00 [3]2.0 mi (10:00 / mi) | |
| shoes: Asics DS Trainer 8 | ||
| Slow jog at Neils and before race | ||
Wednesday Oct 17 | ||
| Easy Pace warm up/down 26:00 [2]5 km (5:12 / km) +100m 4:44 / km | |
| shoes: Asics DS Trainer 8 | ||
| From home over Mt Vic to Freyberg to start tempo, sluggish as | ||
| Intervals tempo 16:45 [3]5 km (3:21 / km) +0m 3:21 / km | |
| shoes: Asics DS Trainer 8 | ||
| Tempo run from Freyburg around the bays following the markers.
Sweet pace with 'tailwind' for the 2nd half 500m, 1:40 1000m, 1:47, 3:27 1500m, 1:41 2000m, 1:38, 3:19 2500m, 1:42 3000m, 1:39, 3:21 3500m, 1:38 4000m, 1:39, 3:17 4500m, 1:42 5000m, 1:37: 3:19, 16:47 | ||
| Easy Pace warm up/down 10:00 [2]2 km (5:00 / km) | |
| shoes: Asics Kayano 12 | ||
| Along bays back home | ||
Tuesday Oct 16 | ||
| Off Road Run long 1:15:00 [3]13 km (5:46 / km) +250m 5:16 / km | |
| shoes: Asics Kayano 12 | ||
| From Ross's place, Tinakori Hill, Otari and back via Cemetary, couldnt be stuffed running over the tops in the wind so went into cemetary and back down from Karori | ||
Monday Oct 15 | ||
| Off Road Run hills 55:00 [3]10 km (5:30 / km) +250m 4:53 / km | |
| shoes: Asics Kayano 12 | ||
| Steep slog up Tinakori Hill from by BP station up spur. Into main track and across to Otari Bush and back from Kelburn. Calves had that popping feeling after big climb | ||
| C • Double 2 | ||
| GYM 20:00 [3] | |
| shoes: Asics Kayano 12 | ||
| Touch Rugby | ||