Sunday Nov 2 |
 | Running long 1:00:00 [3] 8.5 mi (7:04 / mi) | |
| shoes: Adidas Flats |
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Saturday Nov 1 |
| Running intervals (Fartlek) 1:00:00 [3] * 7.0 mi (8:34 / mi) | |
| shoes: trail shoes |
| cally park, did about ten fast 30 or 60secs at intervals through a long run around the tracks + terrain running (50%/50%) Read the map on the go to get a bit of practice |
Thursday Oct 30 |
| Running intervals (Threshold) 20:00 [5] 5.0 mi (4:00 / mi) | |
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| C • Intervals 1 |
| Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi) | |
| shoes: trail shoes |
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Wednesday Oct 29 |
| Running (recovery run) 30:00 [3] 6.0 mi (5:00 / mi) | |
| shoes: trail shoes |
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Tuesday Oct 28 |
| Running intervals (4min reps) 1:00:00 [5] 6.0 mi (10:00 / mi) | |
| shoes: New Balance (roads) |
| 5 x 4min reps, 1min recovery
On track, good pace at sub 90sec laps |
Monday Oct 27 |
| orienteering (Chasing sprint) 19:00 [3] ***** 2.4 km (7:55 / km) | |
| shoes: Falcons |
| Start weekend Chasing sprint at great tower 3rd behind Tom and Charlotte (she's awesome so don't laugh :P) the map was contour and rock detail only which isn't how i orienteer so i got really confused but made the A-final |
| orienteering (Chasing sprint) 21:00 [3] **** 2.3 km (9:08 / km) | |
| shoes: Falcons |
| A-final 4th overall (mp) behind Tom, Duncan and Chris just beat Charlotte in a sprint finish after i followed her the whole way round, she had a 1min head start but igot her on the 1st one and then she did all the map reading except where i got us lost and that cost us the race, act. we miss punched cos of me so i am really sorry :D |