Friday Mar 7 |
 | Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
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| Running race (KHS Athletics) 2:48 [4] 1 km (2:48 / km) | |
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| School athletics day today. Ran (slowly) a 200m and 800m first in 29 and 2.18 just trying to get a feel for how the calf might hold up actually racing, was feeling reasonably good and could manage fast sprint finishes in both races |
| Running race (KHS Athletics) 4:35 [4] 1.5 km (3:03 / km) vdot: 60.1 | |
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| Wanted to win this race so went at a solid pace to start but still not fully racing. After one lap this rugby guy was runninghad a 70-80m lead on me in 2nd and was being cocky and waving to the crowd so i just steadily picked up the pace and ended up mowing him down with a lap to go and winning by 150m with a really strong last 300m. Felt really good to race again but was still running slightly within myself just being careful. 4.35 in the end which was a lot slower than last years 4.22 |
Thursday Mar 6 |
| Road Bike 29:00 [3] 11.4 km (2:33 / km) | |
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| Strenght and Conditioning 30:00 [3] | |
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Wednesday Mar 5 |
| Road Bike 25:00 [4] 11.4 km (2:12 / km) | |
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| Running warm up/down 15:00 [3] 2.5 km (6:00 / km) | |
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| Jog with Duncan and Sam |
| Orienteering race (Street Series) 19:40 [4]*** 4.2 km (4:41 / km) | |
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| New map round the Taradale schools, was pretty straight foward navigation with lots around the streets. Started off slowly taking it easyish on the calf but then was feeling good so picked it up about half way around. Got a fright when i saw Duncan right behind me at the second to last control cos we were racing each other but managed to hold him off to the end and ended up winning overall. Calf ok but not perfect at all, bit sore afterwards. |
Tuesday Mar 4 |
| Road Bike 28:00 [3] 11.4 mi (2:28 / mi) | |
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| Strenght and Conditioning 15:00 [2] | |
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Monday Mar 3 |
| Road Bike 25:00 [4] 11.4 km (2:12 / km) | |
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| Strenght and Conditioning 15:00 [1] | |
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| Running (Fartlek) 27:30 [3] 6 km (4:35 / km) | |
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| Physio said to go for a run tonight so went to training with the guys. Me and Iain did some fartleks around Cornwall Park, 3x5mins at a strong pace but nothing too strenuous, with 3min recvs plus a warm up/down. Calf felt pretty good during the exercise but was a bit sore afterwards for a few hours. |
Sunday Mar 2 |
| Orienteering race 44:46 [1]*** 3.7 km (12:06 / km) +200m 9:31 / km | |
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| First club event for the year (not including street series) held at Rotoma. Still injured from my calf and forgot my O' shoes so just borrowed Duncan's which were too small and walked around the Red Short. Navigation was pretty much perfect (no more than 15secs of mistakes) and tried focusing on technique and especially thumbing the map which is so helpful and something i don't really do. Can't believe i won in the end |
| Strenght and Conditioning 30:00 [2] | |
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