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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Aug 25, 2012:

activity # timemileskm+m
  Running3 1:49:41 14.71(7:28) 23.67(4:38) 9
  Orienteering1 49:00
  Bilbys warm up1 20:27 1.12(18:20) 1.79(11:24) 2
  Total4 2:59:08 15.82 25.46 11

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Saturday Aug 25, 2012 #

Note
(rest day)

Day of travelling, breakfast in the qantas 1st lounge in Sydney was yummy organic eggs benedict with smoked salmon, but I held off on bacon having not done 100kms this morning. In Bangkok overnight tonight, which is a nice break as sitting on a plane is not the best thing for a sore throat. To Geneva tomorrow, should get there in time for an easy evening jog.

Friday Aug 24, 2012 #

Note
(rest day)

Was going to run but still have a sore throat, so had a pre-travel rest day

Thursday Aug 23, 2012 #

6 PM

Running warm up/down 6:24 [3] 1.33 km (4:49 / km)
shoes: Kayano 17

Bilbys at lake ginninderra. Turns out this is a bit of a dodgy location as gaz got propositioned in the carpark, it was good that there were a few girls there. A fairly brisk warm-up run with jack, guy, emily and brooke.

Running intervals 20:36 [4] 4.95 km (4:10 / km) +6m 4:08 / km
shoes: Kayano 17

A short set of 6x 2min(1 min), there was a bit of break after number 4 while we made our way round the rebuilding work on emu bank. Have a bit of a sore throat so was good to just do a little set.

Running warm up/down 9:02 [3] 1.97 km (4:35 / km) +2m 4:34 / km
shoes: Kayano 17

Warm down round the peninsula, jack and i dropped the others, which was not a surprise at this speed

Tuesday Aug 21, 2012 #

6 PM

Bilbys warm up warm up/down 20:27 [3] 1.79 km (11:24 / km) +2m 11:20 / km
shoes: X-talon 190

Gary was away so it was a wozza warmup, a bit quicker than usual

Running intervals 27:29 [4] 7.29 km (3:46 / km) +1m 3:46 / km
shoes: X-talon 190

A bit of a different set, 8x 400(100) followed by 3x 800(200). The 400s were supposed to be 10-15 sec below 3km time trial pace (will have to get fish to work out what that should have been) and the 800s were at 3km pace.
Got caught in traffic on the first one, but then kept the rest at or below 80s. The 800s after were hard work.
Splits 82, 79, 80, 79, 79, 77, 80, 79, 2.49, 2.46, 2.47

Running warm up/down 6:10 [3] 1.13 km (5:27 / km)
shoes: X-talon 190

Sunday Aug 19, 2012 #

10 AM

Orienteering 49:00 [3]
shoes: Oroc 340

ACT teams event at Kowen, a fun course with a lot of loops and people running all over the place in different directions. I think my legs were a bit stuffed from the day before as it seemed to take a long time to get to the first control and there were plenty of people there before me. Lost a couple of minutes on 8 which was on a pit which might not have been the one on the map, this combined with general scratchiness meant the first half was slow. I started reading the map a lot better in the second half, with the exception of 19 where I went a bit too close to the watercourse.
3 PM

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Kayano 17

Easy run in the afternoon

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