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Training Log Archive: devil

In the 7 days ending Sep 28, 2013:

activity	#	time	miles		km		+m
Running	3	3:19:40	22.96	(8:42)	36.95	(5:24)	935
Orienteering	1	20:02	1.53	(13:05)	2.46	(8:08)	80
Total	4	3:39:42	24.49	(8:58)	39.42	(5:34)	1015

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Saturday Sep 28, 2013 #

Event: Australian Sprint/Long Distance Championships

11 AM

Orienteering 20:02 [4] 2.46 km (8:08 / km) +80m 7:00 / km
shoes: kinvara 4

M21E - Splits

Course 1 - Splits

Thursday Sep 26, 2013 #

Running 50:00 [3] 9.0 km (5:33 / km)
shoes: Nike zoom wildhorse

Bilbys intervals at UC - 6 reps of two ovals. Massive tailwind at the start but a real grind into the wind at the end of each one. Also quite cold by the end.

Tuesday Sep 24, 2013 #

6 PM

Running warm up/down 11:45 [3] 2.06 km (5:43 / km) +74m 4:50 / km
shoes: Nike zoom wildhorse

A bit of a lacklustre warmup over the ridge to the bike path to the bilbys intervals

Running intervals 40:06 [4] 8.58 km (4:40 / km) +276m 4:02 / km
shoes: Nike zoom wildhorse

Bilbys intervals on the bike path, took a while to get properly warmed up, but in the end it was a pretty solid set, running with perry again and lolly who stayed with us for most of the set. I did 10 reps and according to strava included my best three times on this segment.

Running warm up/down 7:49 [3] 1.4 km (5:34 / km) +27m 5:05 / km
shoes: Nike zoom wildhorse

Sunday Sep 22, 2013 #

8 AM

Running long 1:30:00 [3] 15.91 km (5:39 / km) +558m 4:49 / km
shoes: Nike zoom wildhorse

Cockies long run with ecmo, a fairly standard majura-ainslie except we took a different route through some single track in the pines which is still in an OK state. Ecmo peeled off at the base of ainslie so I plodded up there and then back down the tricky track. Lizzie was at the carpark after doing a slightly shorter run so caught up with how her butt injury is going.

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