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Training Log Archive: Nieuwy

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Cycling6 3:35:09 63.38(17.7/h) 102.0(28.4/h) 810
  Orienteering2 2:09:19 12.21(10:35) 19.65(6:35) 315
  Running1 46:54 4.73(9:54) 7.62(6:09) 374
  Total9 6:31:22 80.32(4:52) 129.27(3:02) 1499

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Sunday Oct 16, 2016 #

9 AM

Orienteering race 1:15:48 [3] 12.2 km (6:13 / km) +175m 5:48 / km
shoes: Adidas Kanadia 7

Mt Crawford 90 min score event.

Wasn't sure if I would go after a big day yesterday, but slept well and felt good in the morning. Leg was sore when warming up though.

No planning time before starting wasn't ideal, but the same for everyone. Decided on the NE section first and worked out I couldn't leave any of them out, because there was no chance for another loop in there at the end. Loop through the middle, then out to the NW. Was at the furthest point with over half the controls done in only 38 mins, so knew cleaning up was realistic. Some slower bits in the pines, wider spaced controls and tiring a bit made the 2nd half a bit slower. Had to do a small loop at the end to get the final 4 controls. Doing this loop at the start would've been better, but hard to know that with no planning. Cleaned up with 14 mins to spare.

Very happy with how I ran and didn't fade very much at the end. Nice to come away with a win, but there was low turnout with the rain including no Simon. (I think Simon would've been just over 60 for the same route)

Saturday Oct 15, 2016 #

4 AM

Cycling 29:22 [3] 17.0 km (34.7 kph) +45m

To work. Left home at 4:10am to start work at 5. Fastest ride for a while, which is nice.
9 AM

Cycling 44:32 [3] 17.0 km (22.9 kph) +225m

Home from work. Head wind the whole way home which was not fun. Felt like I was going backwards a couple of times.
8 PM

Orienteering 53:31 [3] 7.45 km (7:11 / km) +140m 6:34 / km
shoes: Adidas Kanadia 7

SA night champs. 6.0km course.

Started well hitting 1 and 2 without much trouble, but lost time on 3 where Simon caught me. Lost a little bit on 8, then went through too much green between 10 and 11 and lost a bit more. Was glad to find 12 with no trouble.

Felt pretty good, but had a bit of trouble with the logs in the pines, a bit hesitant to step on them with my bad ankles.

Friday Oct 14, 2016 #

5 AM

Cycling 30:55 [3] 17.0 km (33.0 kph) +45m

To work
2 PM

Cycling 39:43 [3] 17.0 km (25.7 kph) +225m

Home from work. People are dickheads!

Thursday Oct 13, 2016 #

5 AM

Cycling 31:55 [3] 17.0 km (32.0 kph) +45m

To work. A bit cool this morning
2 PM

Cycling 38:42 [3] 17.0 km (26.4 kph) +225m

Home from work. Nice day.

Wednesday Oct 12, 2016 #

(rest day)

Thought about riding to work today, but was too tired and it was raining when I would've left.

My left leg is really sore behind the knee today and I have been limping. It has been sore for the last few weeks (a week or 2 before QLD), but normally feels ok after 10 mins warm up when running. Might have to get it checked out or take a break from running for a while.

Tuesday Oct 11, 2016 #

6 PM

Running 46:54 [3] 7.62 km (6:09 / km) +374m 4:57 / km
shoes: Adidas Kanadia 7

First Morialta run for the season. Up to pretty corner, road to 3rd falls, then down the normal way. Not too much damage to tracks after the floods, but they seem a bit rockier.

Legs didn't feel like they wanted to move at the start, but felt good climbing and coming back down.

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