Sunday Jun 1 |
 | Orienteering race (Gunapin day 2) 1:34:00 [4]10.7 km (8:47 / km) | |
| slept:8.0 shoes: Brooks trail shoes |
| Day 2 was even trickier, with heaps of confusing rocks. Took about half the course to get my head around it, and the last 2 or 3 controls were great. If only the course was 4 hours longer i might have done well...
But i learned a lot this weekend, and had so much fun out there. |
| Paddle (Evening cruise) 45:00 [3]7.5 km (6:00 / km) | |
| shoes: Fenn XT |
| Night paddle with john from matilda bay to the narrows and back, before dinner at parents. Perfectly still, warm evening. |
Saturday May 31 |
| Roadie hills 1:54:00 [3]48.6 km (2:21 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| Rode from home towards orienteering, until i got caught at sawyers valley. 6min early but i got forced into the car. I was really enjoying the ride and wanted it to be 2 hours! But the hamburgers at sawyers valley are worth cutting the ride short for. |
| Orienteering race (Gunapin day 1) 1:32:00 [4]9.7 km (9:29 / km) | |
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| A much more technical map than my previous efforts, so my brief spark of competence at julimar disappeared pretty quickly! Although looking at splits, if you take out my 1st control jitters and one 20min error, it wasn't so bad. The 20min error was fairly impressive though, i contoured so effectively around a hill that i almost ended up back where i started. And 200m from where i was expecting to be. Took a bit of time to find myself again. |
Friday May 30 |
| Roadie intervals 2:10:00 [4]58 km (2:14 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| To work, including 7 laps of kings park. A bit slower than the other times, probably because i did more laps. It felt harder! Legs were so wobbly that i rode off the bike path on my way into the city afterwards.
hard/hard/easy/hard/hard/easy/hard
11.58 11.58 14.40 12.03 12.00 14.56 12.03 |
| Roadie (commute) 20:00 [3]8.5 km (2:21 / km) | |
| shoes: Mongoose Roadie |
| To meet john after work |
| Run intervals (prebeach fartlek) 20:00 [5] | |
| shoes: Feet |
| 5x1min and 5x30sec with 1min recoveries. Hard, hard work. Legs didn't want to play at the start but it got better. |
| Run (beach) 15:00 [4] | |
| shoes: Feet |
| Warm up/down and the bits in the beach session |
| Strength/Core (beach session) 25:00 [3] | |
| shoes: Feet |
| Usual stuff. Good fun, hurt more than usual. |
| Strength/Core (ouch) 15:00 [0] | |
| shoes: Evil foam roller |
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Thursday May 29 |
| Roadie (commute) 26:00 [3]12 km (2:10 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| To work- running late so went the short way. |
| Roadie (commute) 38:00 [3] | |
| shoes: Mongoose Roadie |
| Home-ish |
| Strength/Core (posture stuff) 5:00 [0] | |
| shoes: Bouncy yellow ball |
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Wednesday May 28 |
| Roadie (commute) 32:00 [2]13 km (2:28 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| Gave up my lovely wed morning paddle in the interests of writing an assignment. Perhaps if i miss two paddles, i will also pass.
Gentle recovery pootle in to work. |
| Roadie (commute) 33:00 [3]13 km (2:32 / km) | |
| shoes: Mongoose Roadie |
| And pootle home again |
| Run (jog) 40:00 [3] | |
| shoes: Metallic blue Asics |
| Ran from home to the pool, met john and wil, ran back home around the golf course and left them to it |
| Strength/Core 5:00 [0] | |
| shoes: Bouncy yellow ball |
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Tuesday May 27 |
| Roadie (Floreat Group) 1:16:00 [4]39.3 km (1:56 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| I kept up for the whole ride today! Nearly but not quite last up the hills. Nice. |
| Roadie (commute) 20:00 [3]9 km (2:13 / km) | |
| shoes: Mongoose Roadie |
| To work 1 then to work 2 |
| Roadie (commute) 38:00 [3]16 km (2:22 / km) | |
| shoes: Mongoose Roadie |
| To running |
| Run warm up/down 20:00 [2] | |
| shoes: Brooks trail shoes |
| bold park drive to the golf course and back |
| Run race (Golf course TT) 22:34 [5]5 km (4:31 / km) vdot: 43.2 | |
| shoes: Brooks trail shoes |
| Took 65sec off my PB! Yeah...
Good fun tonight, i think because there were so many people so i had people to chase once stu, mick and jess caught me. Had an epic tussle with Mick, we passed each other 3 times on durston, but i managed to get away from him at the top and pushed really hard for the last km. Unfortunately so did stu- he had been 10m ahead for half the race but suddenly disappeared. Everyone did well, we had a heap of pbs and a heap of new people. John was a bit scary in some weird caffeinated carbo-loaded orbit but whatever he'd done worked, he ran brilliantly. |
| Armchair nav (map memory) 30:00 [0] | |
| shoes: Comfy couch |
| Moderately less dismal than last time. Tonight i managed more than "er....i would start at control 4, and, er, finish somewhere near 5..." |
| |
| C • Imropvement 2 |
| Strength/Core (posture reversing) 10:00 [0] | |
| shoes: Bouncy yellow ball |
| The theory is that if i start logging this, i may actually do it. Since having a live-in postural consultant (or was that posturing consultant?) hasn't worked perfectly. |
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|
Tooms' Golf Course 5k TT - Splits |
Monday May 26 |
| Windtrainer intervals 35:00 [4] | |
| slept:7.0 shoes: Mongoose Roadie |
| Ran out of time due to a lot of stalling. 10min warmup, 5min hard, 5min harder, 5min easy, 5min harderer, 5min cool down. |