Saturday Jun 21 |
 | Running tempo 1:00:48 [3] | |
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| Wasn't confident enough in the calf muscle to flog myself at Awaba this arvo in the Newcastle X-C event, so went and did my own thing this morning. Usual slow, steady start, but felt good the whole way and took the intensity up to 4 on a few climbs late in the effort. Cool breeze, but great Ashtonfield morning for a run. |
| Warm Up/Warm Down warm up/down (warm down) 10:00 [1] | |
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| Jogging, running patterns, stretching. |
Friday Jun 20 |
| Running tempo 39:15 [3] | |
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| Very enjoyable late afternoon run around Walka with Kazza. Very slippery on the trails in places, due a big storm earlier in afternoon. Almost dark by the time we finished, but the stillness and serenity as the sun was setting was wonderful - nice way to finish a hectic week. |
Wednesday Jun 18 |
| Running tempo 31:11 [3] | |
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| Usual shorter run around Ashtonfield. Calf still has me worried when running on harder surfaces, and started slowly and cautiously. By the end of the run I felt strong and confident in how I was feeling. Very beneficial run mentally as much as physically. |
| Warm Up/Warm Down warm up/down (warm down) 12:00 [1] | |
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| Jogging, running patterns, resistance work, stretching. |
Sunday Jun 15 |
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| Event: NCN - Local - The Quarry
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| Warm Up/Warm Down warm up/down (warm up) 8:00 [2] | |
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| Jogging and running patterns in preparation for to-days minor club event. |
| Orienteering race 52:30 [4]*** 6 km (8:45 / km) +155m 7:45 / km | |
| spiked:13/18c |
| 'the Quarry' - great course from Dennis and Steven Roberts and his boys. Very pleasing result - time includes just over 3 minutes to mark my map, so this is close to the best km rate I have achieved in a long time in traditional Newcastle spur / gully. Got my head up out of the map, focused really hard on the contours. Pushed hard when map contact was good. Had my usual couple of dumber route choices, and got sloppy in the circle on 15 and 17, but overall very pleasing effort. |
| Warm Up/Warm Down warm up/down (warm down) 20:00 [1] | |
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| Jogging, running patterns, then picked up 6 controls from the blue and green courses with Kazza. A touch of romance for the weekend!!! |
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| C • You were only willing to jo... 1 |