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Training Log Archive: Nieuwy

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering2 1:12:10 7.71(9:22) 12.4(5:49) 86
  Cycling2 1:09:50 21.13(18.2/h) 34.0(29.2/h) 270
  Running1 15:00 1.24(12:04) 2.0(7:30)
  Total4 2:37:00 30.07(5:13) 48.4(3:15) 356

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Sunday Sep 25, 2016 #

11 AM

Orienteering race 50:11 [4] 8.1 km (6:12 / km) +86m 5:53 / km
shoes: Adidas Kanadia 7

Aus Relays

Didn't feel as good as yesterday while warming up. Thought I should've gone out first, but was put in 3rd leg with Simon first and Will 2nd. I went out in 2nd place about 30 secs down on the lead and knew I couldn't hold on to that, but thought I had a chance at 3rd.

Started well for the first few, then Ian went past when I lost 30 secs at 5, then lost about a minute when I was back in the same area at 10. Hadn't seen anyone else, so wasn't sure if they had gone past or not. Went past the start on the long leg to 14 to show them how I was going, then misjudged how far I had gone up the gully and turned off too soon and lost 3 mins. Bruce caught me at 15 and I knew I couldn't keep up, so backed off a little. Bruce decided to cross the double fence to 16, but Simon told me it was quicker not to, so I gained a bit of time there and we got to 16 together. My route along the creek to 17 was quicker, so I got in front, but i had nothing left for the sprint to the last control and the finish. Bruce got me by 7 seconds for 3rd place, so we ended up 4th.

A little disappointed at losing so much time on the course, but Bruce did too, so that was even I guess. Tried as hard as I could in the finish sprint, so not disappointed about that.

Saturday Sep 24, 2016 #

12 PM

Orienteering race 21:59 [5] 4.3 km (5:07 / km)
shoes: Adidas Adizero Pro

Aus Champs Sprint at Griffith Uni Gold Coast

Warmed up well and felt good. Picked up the map on the run and by the time I found the start on the map, I was past the first control and it just got worse from there. Very tricky map and I missed so many route choices and wasn't sure if I could get through in places and went further around. Bad day.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Adidas Adizero Pro

Warm up around the running track

Thursday Sep 22, 2016 #

5 AM

Cycling 31:15 [3] 17.0 km (32.6 kph) +45m

To work. Needed this to get my legs moving and loosen up my ankles before the weekend.
2 PM

Cycling 38:35 [3] 17.0 km (26.4 kph) +225m

Home from work. Not a bad ride. Legs feel better than they have for a couple of weeks which is good, I was getting worried that I was going to feel crap for the weekend.

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