Sunday Jun 10 |
 | Orienteering race (Long) 1:07:04 [4] 12.3 km (5:27 / km) | |
| 24c shoes: Jalas O shoes |
| Badge Event: The Sandmine (Port Lincoln). Really interestin area with a wide variety of terrain. Some low vague negative terrain, some distinct linear ridges, rocky areas, generally fast running but with low visibility (basically open land that has been covered in scattered head high bushes-easy to run around but not to see past). The map is actually a pretty small area so we got to see most of it on our course. Well set course, however controls 11 and 12 had the numbers around the wrong way so I had to spend 30sec or so making sure I was right when I got to 11. Wasn't too much of an issue hough. Also possibly wasted time with a wrong route choice around the green to number 8. Generally a good run-consistent pace and (almost) no errors. |
Friday Jun 8 |
| Running warm up/down (Recovery) 35:00 [2] 6 km (5:50 / km) | |
| shoes: NB 1222 |
| Short easy Recovery Run. Lots of Stretching. |
Thursday Jun 7 |
| Running warm up/down 27:00 [2] 5.5 km (4:55 / km) | |
| shoes: NB 902 |
| Warm up and Cool down for intervals |
| Running (Recovery) 11:00 [0] | |
| shoes: NB 902 |
| Recovery between the intervals |
| Running intervals 16:00 [5] 5.6 km (2:51 / km) | |
| shoes: NB 902 |
| 1/2/3/3/2/1/1/2/1 minute intervals around Belair NP and Glenalta. 1 min recovery between (above).
Felt great. Bought new lightweight trainers today so took them out for a test run. Very happy with them. |
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| C • nick's shoes 3 |
Wednesday Jun 6 |
| Running long 1:19:00 [3] 18 km (4:23 / km) | |
| shoes: NB 1222 |
| Long run which I've done in the past: up to Pony Ridge and then down to Adelaide Plains. This was followed by working my way up the fire trails from Mitcham back up to Belair, before returning home. Bit more climb than last weeks run ;-). Generally felt pretty good, although a bit stiff at the start. |
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| C • Similar 2 |
Tuesday Jun 5 |
| Running warm up/down 33:00 [2] 6 km (5:30 / km) | |
| shoes: NB 1222 |
| Warm up, recovery laps and cool down. |
| Running intervals 21:30 [4] 6 km (3:35 / km) | |
| shoes: NB 1222 |
| Intervals on the local grass track at Flinders. 30 reps of 100m hard followed by 100m moderate. Done in sets of 10, 8, 6, 4, 2. (one lap recovery between).
Much better conditions than last week. As it was a bit easier to run the 'hard' 100m were all about a second quicker than last time. Hip flexors a bit sore tho-need to stretch more. |
Monday Jun 4 |
| Running race 20:00 [5] 6 km (3:20 / km) vdot: 62.4 | |
| shoes: NB 1222 |
| 6 km time trial thing on roads. Was meant to do this yesterday but had no time so went out this morning instead. Not exactly sure of the time though cos my watch timer stopped working. About 20 min though. |
| Running warm up/down 40:00 [2] 7 km (5:43 / km) | |
| shoes: NB 1222 |
| 25 minute warm up and 15 minute cool down |