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Training Log Archive: macey

In the 7 days ending Jan 10, 2012:

activity # timemileskm+m
  Running5 2:21:00 16.89 27.18
  Cycling2 2:10:00 38.4(17.7/h) 61.8(28.5/h)
  Orienteering3 1:21:54 10.66(7:41) 17.15(4:47)
  MTB1 27:00 6.21(13.8/h) 10.0(22.2/h)
  Total8 6:19:54 72.16 116.13

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WeThFrSaSuMoTu

Tuesday Jan 10, 2012 #

4 PM

Running warm up/down 10:00 [3]
shoes: Inov8 x talon 212 #2

Orienteering 22:00 [4] *** 4.3 km (5:07 / km)
shoes: Inov8 x talon 212 #2

Training exercise on majura. I had the longest course out of anyone

Monday Jan 9, 2012 #

5 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Free Run+

To and from event to train stations

Orienteering race 16:20 [5] *** 3.35 km (4:53 / km)
shoes: Nike Free Run+

Sydney sprint series. Good physically but terrible terrible nav. Plus I am really hopeless with the hanging SI punches and lost time finding a few of them wrapped up in the flag. Andy beat me by 30 secs

Sunday Jan 8, 2012 #

9 AM

Running warm up/down 11:00 [3] 2.25 km (4:53 / km)
shoes: Nike Lunar Elite+

Running intervals 10:00 [5] 2.33 km (4:18 / km)
shoes: Nike Lunar Elite+

5 x 400m, 2 min cycle. Not what i had planned for today but was at the oval while Mess Engineer ran my street o so just did a short session. legs were a bit sluggish from yesterday but each int was better than the last. int 5 was particularly good. might go for a ride later
4 PM

Cycling 1:00:00 [3] 28.0 km (28.0 kph)

Went for a cruise from Tenambit - Morpeth - Largs - Bolwarra - Maitland - Louth Park - Rathluba - East Maitland - home

Saturday Jan 7, 2012 #

6 PM

Running long 1:15:00 [3] 15.6 km (4:48 / km)
shoes: Nike Lunar Eclipse+ (blue)

Trying to build up my long runs again. Felt pretty comfortable with this distance and pace but was happy to stop when I did. 90 mins next time

Friday Jan 6, 2012 #

Note
(rest day)

at the cricket for the day

Thursday Jan 5, 2012 #

9 AM

Cycling 1:10:00 [3] 33.8 km (29.0 kph)

cruising from dads to mums
7 PM

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Lunar Eclipse+ (blue)

Wednesday Jan 4, 2012 #

5 PM

MTB 27:00 [3] 10.0 km (22.2 kph)

Was just cruising to street o but my back tyre was losing air and the pump I had wouldn't go on so I got halfway then dad picked me up

Orienteering race 43:34 [5] 9.5 km (4:35 / km)
shoes: Nike Lunar Eclipse+ (blue)

Street o at Raymond terrace. So hot and I struggled and walked bits and came in early when I could have pushed for more. Still it was enough to win and take the 10th 100 for the maximum score possible for the series. Woo!

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