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Training Log Archive: macey

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Orienteering2 2:24:04 12.99(11:06) 20.9(6:54)
  Running6 2:09:47 14.85 23.9
  Gym2 1:10:00
  Total6 5:43:51 27.84 44.8

» now

Saturday Oct 1, 2016 #

10 AM

Orienteering race (Macey gets a tow) 1:42:56 [4] 13.0 km (7:55 / km)
shoes: Inov8 x talon 212 #4 (blue)

Aus Long at Amiens/Cascades North. First time at Cascades and took me a while to adapt! Very cautious and slow for the first few but got them ok. Started to get into the map around #5 but then had to reset once I crossed the road into Cascades! Map styles seemed a bit different. Caught Tane 3mins at #7.

Going to #8 Tane went straight and I followed. Definitely wouldn't have had the confidence to do that by myself (I would have gone wide left to the track) but we got there ok, with Shep catching me 6 mins at #8. The 3 of us missed #9 then were together to #11, where Tane dropped off. Shep then towed me all the way through to #16, where we picked up Rob. I'd planned to have a drink and gel at #17 but got carried away and didn't. Once we got to the pine Shep and Rob left me behind, although I kept seeing glimpses of them every now and then which I didn't expect. Hit all these controls fairly well and was surprised that when I punched #22, Rob appeared and punched it right behind me! Rob and I ran to the finish together although I had a bad bearing to the last and we lost a minute or so there, which ended up costing me a place.

Ended up 12th, at the rear end of a close pack up to Barns in 6th, about 6 mins ahead. A good result for me based on my current non existent form, although a lot of that came from being able to run behind Shep for a large portion!

Running warm up/down 10:00 [2]

Friday Sep 30, 2016 #

(rest day)

Work then drive to Glen Innes on route to Aus Champs round 2

Thursday Sep 29, 2016 #

7 PM

Running 21:00 [3] 4.2 km (5:00 / km)
shoes: Nike Lunarepic Flyknit (OC)

Run to gym and back. Nice lightning storm out to sea from the Anzac walk on the way home.

Gym 30:00 [3]

30 secs faster on the 5k row today, think I worked out how to do it a bit better.
Plus a few other bits and pieces.

Wednesday Sep 28, 2016 #

8 PM

Running 34:10 [3] 7.85 km (4:21 / km)
shoes: Nike Zoom Pegasus 31

Wasn't particularly motivated tonight but dragged myself out eventually. Anzac walk made it worth my while as it does every time

Tuesday Sep 27, 2016 #

7 PM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Lunarepic Flyknit (OC)

To and from gym

Gym 40:00 [3]

5km row, then other bits and pieces. Pretty sure I have the worst technique

Monday Sep 26, 2016 #

6 PM

Running 34:37 [3] 7.85 km (4:25 / km)
shoes: Nike Lunarepic Flyknit (OC)

Cruisy run to Merewether and return

Sunday Sep 25, 2016 #

9 AM

Orienteering (Macey went for a jog) 41:08 [4] 7.9 km (5:12 / km)
shoes: Inov8 x talon 212 #4 (blue)

Aus Relay. 1st leg for Stingers with Toby and Rob.
Started okay but exiting #2 I had a different number in my head so backtracked to confirm it was correct, dropping to the back of the pack. Running with Josh to 3 I was a bit flustered and and didn't have the best map contact so was glad he was around. Had the shorter split, then chose the paddock option to #4 and suddenly I was all alone.

Just before #4, Simon R and Mark popped out and we were together until #5. Lost Mark here but Toph appeared and the 3 of us battled through the next couple. Pace wasn't too fast but I was happy to stay with the pack and navigate cleanly.

Toph had a different split so it was just Simon R and myself battling away now until the long leg when I could see Toph off in the distance. Ran him down then decided it was time to create a gap through the last loop. This didn't work too well at first as I pulled up short at #15 and they caught me again, but I was able to get a small gap to the next and hold it to the finish.

Handed over to Toby in 2nd place, although 5mins down on Simon U's time. Luckily it was 5mins up on Mark, which allowed Toby to chase down SA and send Rob out in the lead on the last leg although Ian was hunting him down. Rob did a great job to hold on til the end under pressure, but was unlucky in the sprint finish. Pleasing though to give the ACT guys a good race, and I secured my first national level badge in quite a while so that's something!!

Running 10:00 [2]

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