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Training Log Archive: devil

In the 7 days ending Jun 23, 2012:

activity	#	time	miles		km		+m
Running	5	3:19:15	23.06		37.11		396
Orienteering	2	2:23:31	10.76		17.32		453
Bilbys warm up	1	20:59	1.21	(17:20)	1.95	(10:46)	1
Total	6	6:03:45	35.03		56.38		850

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Saturday Jun 23, 2012 #

11 AM

Running warm up/down 10:00 [3]
shoes: brooks cascadia

Run to the start of saturday O from home

Orienteering race 44:49 [4] 7.49 km (5:59 / km) +196m 5:17 / km
shoes: brooks cascadia

As I had a broken gear cable on my bike that I didn't manage to get fixed last night (more stuff needed from wiggle to do it) I decided to do saturday O as it was close to home. It was a bit longer than usual and full SI and a good little course. I was pretty messy in places, either not getting my direction right or going past the circle and then turning round to go back to it. There's quite a bit of thickish vego on there now which makes it a bit slower going in places. I wasn't surprised to be slower than lizzie, but at least was still a bit quicker than miss jones.

Orienteering warm up/down 20:00 [3]
shoes: brooks cascadia

A longer warm down on random tracks

Thursday Jun 21, 2012 #

6 PM

Running warm up/down 6:59 [3] 1.39 km (5:02 / km) +1m 5:01 / km
shoes: red free 3.0s

Running intervals 30:51 [4] 7.28 km (4:14 / km) +117m 3:55 / km
shoes: red free 3.0s

Bilbys thursday on bruce ridge. The set was 6 gate to gates, I thought that was too many so did 4 and a couple of bike tracks. Jack was back in shape so the ints were a bit faster as I was trying to keep up (and failing towards the end). Splits 4.00 (short uphill one), 3.57, 4.12, 3.51, 1.31, 1.31. Need to start tapering for gold coast now.

Running warm up/down 22:33 [3] 4.15 km (5:26 / km) +32m 5:14 / km
shoes: red free 3.0s

Nice long warmdown run

Wednesday Jun 20, 2012 #

Running 55:02 [3] 9.2 km (5:59 / km)
shoes: Inov8 terrafly 315 gtx

WNT from my place with grantm and sebba. Just a cruise round lyneham, o'connor and bruce ridges. Was aiming to make it an hour but sebba was dropping a lot of hints about heading back after about 30 mins. Good run and nice to see sebba making it to this side of the lake. Marymac joined us for soup after the long walk from ANU.

C • Great soup 2

Tuesday Jun 19, 2012 #

12 PM

Running warm up/down 4:02 [3] 0.44 km (9:04 / km) +1m 8:58 / km
shoes: X-talon 190

Had the chance to do the blackie run-up for a change so jogged down to the start from work. Not really enough warmup.

Running race 12:45 [5] 2.46 km (5:11 / km) +234m 3:31 / km
shoes: X-talon 190

Black Mtn run-up. No John Harding, but he'd sent Carol along instead to do the timing and gramps looked after telling people where to go and starting us off. A big turnout including BA, plastic and scotty.I wasn't feeling very warmed up at the start so was a bit slower than usual on the bottom. Once we got on the hill I was in 4th a bit behind a group of 3 including stuey doyle. Once we got onto the steps I felt good, and could see the guys in front starting to struggle so I put in a surge and got past stuey and another guy who sounded like he was about to die. Couldn't get to the 1st place runner, but was strong over the last section. Not my best time, but respectable enough.

Running 21:00 [3] 3.63 km (5:47 / km) +10m 5:42 / km
shoes: X-talon 190

Run round circumcision and back to csiro. Had a good chat to scotty on the way.

6 PM

Bilbys warm up warm up/down 20:59 [2] 1.95 km (10:46 / km) +1m 10:44 / km
shoes: X-talon 190

Thought I'd left work early but somehow ended up running late so had to sprint round the warmup lap.

Running intervals 28:45 [4] 7.45 km (3:51 / km) +1m 3:51 / km
shoes: X-talon 190

6x 1km(200). The first three were with parto as none of the fast group were there tonight, he was evidently doing it easy as he took off on the 4th one. There was a big puddle in the inside lanes of the home straight so I reckon that might have added a bit to the distance - at least that was my excuse for being a bit slower than usual.
Splits: 3.38, 3.32, 3.31, 3.27, 3.32, 3.34 (that 4th one was too fast)

Running warm up/down 7:18 [3] 1.1 km (6:39 / km)
shoes: X-talon 190

Sunday Jun 17, 2012 #

10 AM

Orienteering 1:18:42 [2] 9.82 km (8:01 / km) +257m 7:05 / km
shoes: Oroc 340

I could run OK, but brain wasn't there and after spending ages on 2 after hitting an unmapped termite mound, lost impetus and never made it to 3 and pulled the plug. Jogged 5 and 6 with acejase then headed back to the start.

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