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Training Log Archive: AlistairR

In the 7 days ending Dec 30, 2012:

activity	#	time	miles		km		+m
Running	6	3:02:33	22.66	(8:03)	36.47	(5:00)	139
Cycling	2	1:58:05	26.58	(13.5/h)	42.78	(21.7/h)
Orienteering	2	37:39	5.34	(7:03)	8.59	(4:23)
Stretching	1	19:03
Total	6	5:57:20	54.58		87.84		139

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Sunday Dec 30, 2012 #

Running 40:44 [3] 7.87 km (5:11 / km) +139m 4:45 / km
shoes: New Balance Minimus Road

Cruised up Parklands, down Ramahana, around the river, through Hansens, back up Ramahana and down Parklands. Didn't go on the group run this morning as I didn't want to do another long run (sleep in was a contributing factor as well).

Stretching 19:03 [1]

Bit less flexible than usual should have kept doing this regularly.

Saturday Dec 29, 2012 #

Cycling 31:29 [3] 11.09 km (21.1 kph)

Out to Van Asch.

Running warm up/down 7:22 [2] 1.44 km (5:07 / km)
shoes: Inov8 f-lite 230

Pretty short warm up and down.

Orienteering tempo 12:58 [4] 3.14 km (4:08 / km)
shoes: Inov8 f-lite 230

Sprint orienteering training at Van Asch with Eugene, first course (longer one). Went ok, stuffed a few route choices and a big miss at number 3. Wasn't running full pace but wasn't feeling great, probably because of doing 3 fast session in a row now and also eating alot of shit food yesterday.

Orienteering tempo 10:03 [4] 2.35 km (4:17 / km)
shoes: Inov8 f-lite 230

Second course at Van asch, running a bit slower but navigating better as I new the map a bit, not really any mistakes just a few hesitations. Easing up on the training now, might do some really short intervals on tuesday but other than that just easy running and strides.

Cycling 30:53 [3] 11.09 km (21.5 kph)

Biking home.

Friday Dec 28, 2012 #

Note
(rest day)

Feeling like I've got alot more energy than other rest days I've had recently but I guess thats good as I'm started to taper now. Sprint training at Van Asch tomorrow morning.

Thursday Dec 27, 2012 #

Cycling 28:09 [3] 10.3 km (22.0 kph)

Biking over to Burnside, started raining when I got there.

Running warm up/down 17:21 [2] 3.0 km (5:47 / km)
shoes: Inov8 f-lite 230

Bit of a jog around the school for a warm up then around the fields afterwards for warm down.

Orienteering tempo 14:38 [4] 3.1 km (4:43 / km)
shoes: Inov8 f-lite 230

Sprint training at Burnside with Georgia. Had two courses so both started on a different course, did that, jogged back to the start, then did the course we hadn't already done. I was 8:04 on course 2 and 6:34 on course 1. Really cool map and glad I ran on it, was navigating pretty well with only 1 route choice mistake over both courses, was planning ahead really well which made it far easier to get good flow. Didn't run full pace as legs were a bit tired from yesterday but still ran quick enough to have to keep well ahead with navigation. Really good session, will do Van Asch on Saturday.

Cycling 27:34 [3] 10.3 km (22.4 kph)

Biking home.

Wednesday Dec 26, 2012 #

Running warm up/down 23:13 [3] 4.21 km (5:31 / km)
shoes: New Balance Minimus Road

16 up 7 down.

Running intervals 29:54 [5] 7.65 km (3:55 / km)
shoes: Nike Athletics Spike

Was going to do sprint orienteering at Burnside but couldn't be bothered biking there in the rain, also a track session just felt more appealing. Started pissing down as soon as I got to Hansen park, pretty windy as well. Did:

10min Tempo pace (2.7km, 3:42min/k)
1x1000m (3:13min)
2x400m (1:07, 1:06)
4x200m (31, 31, 31, 32)

Was all 3min recoveries except the 200's which was 200m jog recovery. Ran everything faster than I was planning to even with the rain/wind, feeling good especially on the 1km. Sprint training on Saturday and then maybe one last track session early next week.

C • Burnside 5

Tuesday Dec 25, 2012 #

Running 33:45 [3] 5.91 km (5:43 / km)
shoes: New Balance Minimus Road

Morning run around the river, into Hansen park, dynamic stretching/strides, back home.

Monday Dec 24, 2012 #

Running 30:14 [3] 6.39 km (4:44 / km)
shoes: New Balance Minimus Road

Cruise by the river, calfs a bit tight but feeling good, got another easy run again tomorrow.

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