Sunday Jul 13 |
 | Road Bike 59:30 [4]32 km (1:52 / km) | |
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| Ride home from orienteering at Woodend. Was riding quite well and going pretty fast until Church Corner then the pure strength of my legs managed to rip apart one of my wheel spokes and I had to get a ride home. I was just turning a corner and was just starting to pedal out of it when I heard a loud crack sound then all of a sudden I was going slow. Silly fancy spokes too so no doubt it will cost lots to replace.
Riding much better than my orienteering. |
| Orienteering race 1:11:40 [4]7.2 km (9:57 / km) | |
| ahr:160 |
| OY at Woodend, really nice course, lots of tricky legs zig zagging across the terrain. My running was strong and I felt like I was able to run more of the little up hills than normal. Although I think my speed was my downfall too. I was running too fast for me to be able to read the detail of the map so was running until I was pretty much in the circle and then not being sure where I was. I need to slow down once I get to my attackpoint and go directly to the control.
A really poor race navigation wise which was a pity as it is a really good technical map and I can run technical maps well (SI champs at Flock Hill). |
| Orienteering race 23:50 [4]2.9 km (8:13 / km) | |
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| Ran the short red course after doing long red. Again a really nice course but again I still managed to make mistakes like going to the 3rd control before the 2nd one. And I'd even been to the 2nd one on my first course. Lots of short legs and I was still running okay.
I think I was about 13mins ahead of the first place but I'm pretty sure a sub 20min run would be quite easy to do. Oh and the timing on the 3rd control was wrong. Somehow I managed to go back in time 4secs between the controls so SportIdent was trying to tell me I mispunched even though it was giving me a time. |
Saturday Jul 12 |
| Mountain Biking 3:30:00 [2]41 km (5:07 / km) +1050m 4:32 / km | |
| ahr:125 |
| Up Kennedy's minus Crocodile. Then along flying nun, down through Vic Park, up Rapaki, along summit road track and down through top part of Vic park before heading down the road home. Went with Dennis, a pretty cruisy ride all up. I really need to improve my technical riding as he dropped me on all the hard single track.
Need to alter my bike setup a little bit as it felt like I was being launched over the front on the little jumps. |
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| C • 1050m 2 |
Friday Jul 11 |
| Stretching/Strength 30:00 [1] | |
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| Stretching |
Thursday Jul 10 |
| Running 38:00 [4]8 km (4:45 / km) | |
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| Loop out to the lake and back. Last 500m towards the underpass went hard. Rest pretty constant pace. |
Wednesday Jul 9 |
| Stretching/Strength 50:00 [1] | |
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| Yoga |
Tuesday Jul 8 |
| Road Bike 2:45:00 [3]73 km (2:16 / km) | |
| ahr:133 |
| Long bays bunch ride. Pretty cruisy ride today, although someone was being very strict about 10mins at the front each. Won both passes...all due to the fact no one else was even going hard. |
Monday Jul 7 |
| Stretching/Strength 50:00 [1] | |
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| Just some stretching and a few ab exercises. |