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Training Log Archive: Nieuwy

In the 7 days ending Mar 13, 2016:

activity # timemileskm+m
  Cycling4 2:24:06 42.25(17.6/h) 68.0(28.3/h) 540
  Running5 1:20:29 8.18(9:50) 13.17(6:07) 250
  Orienteering4 1:08:43 8.69(7:54) 13.99(4:55)
  Total12 4:53:18 59.13(4:58) 95.16(3:05) 790

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Sunday Mar 13, 2016 #

10 AM

Orienteering race 16:16 [5] 3.29 km (4:57 / km)
shoes: Adidas Adizero Pro

Sprint at Deakin Uni Geelong.

Legs feeling a bit stiff after 2 sprints yesterday. Didn't look which way people were going from the start triangle, so when I got my map, avoided the car that almost reversed into me and went down the stairs, I had to stop to check where to go. Slow on 4, should have gone straight through the garden, but it all looked the same, not as mapped. Slow on 8, exited wrong and went around car park instead of across. Found wierd mapping at 11, but so did most people. Slow going up hills on 18 and 19.

Didn't lose a lot of time in navigation, just slow overall, couldn't get legs moving fast enough.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Adizero Pro

4 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Adizero Pro

5 PM

Orienteering race 17:37 [4] 3.41 km (5:10 / km)
shoes: Adidas Adizero Pro

Sprint at Kardinia College.

Legs felt even worse this afternoon and I don't think I was mentally ready for this for some reason. It was a real shocker. Ok to 1, stuck in dead end to 2, ok to 3, thought 6 was 4, so went there and punched, then realised and went to 4. 5 was ok, 6 was my best leg because I had been there. 7, 8 ok, 9 stopped when crossing fences/garden thinking I was crossing oob, but was ok. Ok til 15 where I went too far along the N/S corridor and had to go back. 16, 17 ok, then 18 went into the hedge thing to the NW and wasted time looking there. Ok to the finish and did a spin move punching the last control to get a good finish split.

Was unsure about shoe choice for this race (and this morning), went for my flats, but I think I should've gone for my trail shoes for more cushioning. Ankles were protesting a bit and had no spring at all.

Saturday Mar 12, 2016 #

10 AM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Adizero Pro

11 AM

Orienteering race 16:16 [5] 3.51 km (4:38 / km)
shoes: Adidas Adizero Pro

Melbourne sprint weekend race 1

Barely looked at the map for 1 and 2 as was watching earlier runners and knew where to go. Ended up with equal fastest split for 2. A bit slow for a few controls until I caught Blair at 7. Major stuff up at 13, ran into the dead end and lost around 40 secs. A couple of other minor route choice errors, but other than 13 happy with race. Felt like I was running fast for the first time in ages.
4 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Adizero Pro

5 PM

Orienteering race 18:34 [5] 3.78 km (4:55 / km)
shoes: Adidas Adizero Pro

Race 2 at Melbourne Uni.

Didn't feel as fresh and running seemed harder. Also more technical race and found it hard to read the map in some places. Went to the wrong side of 8 and lost around 25 secs. Followed Blair into the dead end exiting 14 and lost a few more seconds. Ok from there. A bit slower than this morning and a few places further down.

Wednesday Mar 9, 2016 #

5 AM

Cycling 33:06 [3] 17.0 km (30.8 kph) +45m

To work. A bit tired this morning and a bit of a headwind, so slow. Some dickheads on the road.
4 PM

Cycling 41:14 [3] 17.0 km (24.7 kph) +225m

To home. This was tough. Slowest ride for a while. Slight headwind, but just really tired. Leaving work at 4pm means there are more dickheads on the road than 2pm.

Almost got killed by a bus. He gave me half a metre gap in a 70 km/h zone, then as he was passing decided to squeeze me in to the curb and I ended up with 10cm between me and the bus. I caught up to him at the lights and abused him, and he didn't seem to care. I have now reported him.

Tuesday Mar 8, 2016 #

5 AM

Cycling 31:44 [3] 17.0 km (32.1 kph) +45m

To work. Nice ride in this morning. Took it pretty easy.
2 PM

Cycling 38:02 [3] 17.0 km (26.8 kph) +225m

To home. A bit hot and sweaty today.

Not happy with the late start on Sunday. I start at 5.15pm and have a 8.15pm flight home.
6 PM

Running 40:29 [3] 7.17 km (5:39 / km) +250m 4:48 / km
shoes: Adidas Kanadia 7

Morialta. Very hot today, and a bit stuffed from riding, so took it pretty easy.

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