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Training Log Archive: macey

In the 7 days ending Jan 14, 2012:

activity	#	time	miles		km		+m
Orienteering	7	4:26:48	20.88		33.6
Running	5	1:36:45	7.2		11.58
Cycling	1	1:00:00	17.4	(17.4/h)	28.0	(28.0/h)
Swimming	1	30:00
Total	11	7:33:33	45.47		73.18

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Saturday Jan 14, 2012 #

Event: Super Long World Champs IV

10 AM

Orienteering race 36:40 [5] ** 6.75 km (5:26 / km)
shoes: Inov8 x talon 212 #2

Camp champs. Nav wasn't too hard and it was super runnable so my lack of speed hurt me a fair bit

Friday Jan 13, 2012 #

9 AM

Orienteering 1:30:00 [3] ****
shoes: Inov8 x talon 212 #2

Training out at honeysuckle creek. Was tough

Thursday Jan 12, 2012 #

10 AM

Orienteering 39:48 [4] *** 6.57 km (6:03 / km)
shoes: Inov8 x talon 212 #2

Pairs exercise with kas at kowen. We smashed it

Orienteering 20:00 [4] *** 3.0 km (6:40 / km)
shoes: Inov8 x talon 212 #2

Loops exercise. Got lazy with my compass and stuffed it up

4 PM

Swimming 30:00 [3]

Pool session. Hated it

Wednesday Jan 11, 2012 #

9 AM

Running warm up/down 25:00 [2]
shoes: Nike Free Run+

Running race 10:45 [5] 3.0 km (3:35 / km)
shoes: Nike Free Run+

3k time trial on rough grass track with a headwind on one of the straights. Time wasn't too bad for the conditions and my lack of recent interval training. Better than my Xmas camp time

1 PM

Orienteering race 15:00 [5] ** 3.8 km (3:57 / km)
shoes: Nike Free Run+

3 short sprint courses around the caravan park in the form of a knockout. Won my heat then came 3rd in the semi which put me in the B final which I came 2nd in. Good fun

5 PM

Orienteering race 27:00 [5] **** 5.83 km (4:38 / km)
shoes: Nike Free Run+

Twilight event at anu. Made lots of errors and was tired so didn't end up doing well overall

Running warm up/down 10:00 [2]
shoes: Nike Free Run+

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 #

Event: Sydney Sprint Series #2

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

Sprint - Splits

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

C • Thanks for coming down to Tenambit Oval 2

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

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