Training Log Archive: AlistairRIn the 7 days ending Dec 23, 2012:
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Sunday Dec 23, 2012 #
Running long 1:35:03 [3] 19.31 km (4:55 / km) +639m 4:13 / km
shoes: Inov8 Terrafly 303
Long run from Ryans place with William, Ryan, Josh and Eugene, down and along to sumner, over scarbourough hill and down to Taylors mistake, Out to boulder bay, up to summit road and then up further to the summit of some hill, back down to the MTB track, down anaconda and finished on the beach. Good run, fairly solid pace up the first hill as well, was pretty warm to and got a bit thirsty. Josh decided it was necessary to have a sprint finish, this backfired when he failed to vault the fence. Feeling fit but don't think I'll do anymore long runs before Oceania's, will just do easy running and few fast sessions.
Strength/Core 17:58 [1]
Ankles.
Saturday Dec 22, 2012 #
Running warm up/down 40:00 [2] 6.5 km (6:09 / km)
shoes: New Balance Minimus Road
Warm up and down for both 1500m and then the 400m.
Running race 4:28 [5] 1.5 km (2:59 / km)
shoes: Nike Athletics Spike
1500m track race at Rawhiti domain. Went out and sat with the big group for the first two laps at 1:12 pace. Pack moved away so I pulled up to Eugene and sat on his shoulder until 400 to go, had a good feeling at this point and shifted things up a gear, smashed out the last lap in 1:07 and put an 8 second gap on Eugene. Pretty happy with the time as its 5 seconds faster than my last years PB and that was when I trained for it and did it on track rather than grass.
Running race 58 [5] 0.4 km (2:25 / km)
shoes: Nike Athletics Spike
400m race 45min after the 1500m. Was alright, still can't sprint for shit but at least it was under 60 and another PB. Definitely got some running form at the moment so looks like I'm all good for Oceania's and JWOC trials as long as the navigation side of things backs it up.
Cycling 27:09 [3] 10.9 km (24.1 kph)
Biking back from Athletics.
Friday Dec 21, 2012 #
Stretching 21:27 [1]
Quads are absolutely trashed, probably from the last downhill in the rogaine where I was going quite quick on the steep bits. Not sure how it will effect my track race tomorrow.
Thursday Dec 20, 2012 #
Orienteering long 2:32:41 [3] 12.0 km (12:43 / km) +689m 9:53 / km
shoes: Inov8 X-Talon 212
Christmas Rogaine with Eugene. Spent the first half hour or so patronising Georgia who insisted on following us. Went on and spent a while searching for the infamous "bolder over yonder" (turns out "over yonder" means well outside the control circle and definitely not where marked). Soon after we saw Tane and Hilary and even heard something that could almost be described as giggling coming from there general direction. Dropped quite a few controls on the way back as we were a bit late. I was feeling pretty good but Eugene was to tired from spending a few days with his girlfriend and couldn't handle a pace much faster than a walk. Probably could have got one of the highest scores if we'd been racing it.
Wednesday Dec 19, 2012 #
Running 44:35 [3] 8.07 km (5:31 / km)
shoes: New Balance Minimus Road
Around the river, into hansen park, dynamic stretching and strides then home. Feeling good just tight calfs from yesterday.
Tuesday Dec 18, 2012 #
Running 23:28 [3] 4.41 km (5:19 / km)
shoes: New Balance Minimus Road
15:30 up, 8 down.
Running intervals 31:37 [5] 6.72 km (4:42 / km)
shoes: Nike Athletics Spike
5x1000m with 3min recovery at the track in Hansen park. Was cooler today and raining a bit, nice for doing intervals but grass was a bit soggy and there was a headwind on the home straight. Feeling pretty good and think I ran them well, nice consistent times anyway.
3:21
3:19
3:20
3:19
3:18
First one felt easy but was feeling it in the last couple, recovery felt short but I think it was probably about right for the pace. Doing the Christmas rogaine on Thursday night then proabably track and Sprint Orienteering at the weekend.
3:21
3:19
3:20
3:19
3:18
First one felt easy but was feeling it in the last couple, recovery felt short but I think it was probably about right for the pace. Doing the Christmas rogaine on Thursday night then proabably track and Sprint Orienteering at the weekend.
Strength/Core 13:47 [1]
Ankle Strength.
Monday Dec 17, 2012 #
Running 28:34 [3] 6.39 km (4:28 / km)
shoes: New Balance Minimus Road
Cruisy run around the river, feeling alright legs just a bit tired. Was bloody hot again.