Training Log Archive: maceyIn the 7 days ending Mar 14, 2015:
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Saturday Mar 14, 2015 #
8 AM
Running warm up/down 25:00 [3] 5.2 km (4:48 / km)
shoes: Nike Lunar Tempo
1 lap warm up, 1 lap warm down.
Running race 17:28 [5] 5.0 km (3:30 / km)
shoes: Nike Lunar Tempo
Maitland parkrun. On my own from start to finish. Reasonable run actually, faded a lot in the second half but a decent time for Walka.
11 AM
Orienteering 2:15:00 [2] 13.0 km (10:23 / km)
shoes: Inov8 x talon 212 #3
Checking control sites and updating map at Pelaw Main with Scott. Very slow early on with map corrections and also finding some of my control sites no longer exist or aren't very good. 2nd half much quicker. Ended up being over 4 hours, only logged moving time.
Friday Mar 13, 2015 #
4 PM
Running intervals 30:00 [4] 6.96 km (4:19 / km)
ahr:163 max:185 shoes: Nike Lunar Tempo
10 x 1 min on, 1 min off. 5 min warm up, 5 down. Probably should do more running.
Thursday Mar 12, 2015 #
4 PM
Strength 40:00 [2]
Wednesday Mar 11, 2015 #
4 PM
Running 15:00 [3]
Various running around before my event. Took me 2 hours to put out controls which was surprising. Lots of time fiddling with locks
Orienteering 19:04 [5] 3.86 km (4:56 / km)
shoes: Nike Free 5.0 (red)
Ran my course. Pretty easy for me knowing where everything was but I purposely took some hillier route choices. Struggled later in the course though. Also I forgot to have lunch so that wouldn't have helped.
Comparing my printed splits to everyone else's, a few interesting things to note:
3-4, I went right down the stairs for 2:31, Steve did 2:26. I thought left would be slightly quicker but not too far left. Right was good if you could pull it off.
4-5 I went left, back down and up past the bare rock for 1:21. Best was 1:23. Again left good if you could pull off the climb, otherwise right probably faster.
6-7 Left was slightly shorter.
Steve quicker than me on controls 8 through to 10.
Steve 10 secs quicker to 19 ( I was struggling)
A few other splits I didn't get. 20mins a good winning time. Happy with the difference in people splits on certain legs ;)
Comparing my printed splits to everyone else's, a few interesting things to note:
3-4, I went right down the stairs for 2:31, Steve did 2:26. I thought left would be slightly quicker but not too far left. Right was good if you could pull it off.
4-5 I went left, back down and up past the bare rock for 1:21. Best was 1:23. Again left good if you could pull off the climb, otherwise right probably faster.
6-7 Left was slightly shorter.
Steve quicker than me on controls 8 through to 10.
Steve 10 secs quicker to 19 ( I was struggling)
A few other splits I didn't get. 20mins a good winning time. Happy with the difference in people splits on certain legs ;)
C • good 3
Tuesday Mar 10, 2015 #
4 PM
Strength 45:00 [2]
Includes a good 20min of cycling
Monday Mar 9, 2015 #
4 PM
Strength 40:00 [2]
Sunday Mar 8, 2015 #
10 AM
Running warm up/down 15:00 [3]
Orienteering race 17:24 [5] 3.8 km (4:35 / km)
shoes: Nike Lunar Tempo
NOL Sprint B final at UNSW. An ok run. Felt like I could have been a little faster. A few smallish things like some bad route choices but nothing major. Ended up 3rd in B, 5 secs behind Bruce (which I lost in the last few controls apparently), and 13th time for the course.