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Training Log Archive: AlistairR

In the 7 days ending Oct 9, 2016:

activity

time

miles

Running

3:44:58

24.73

(9:06)

39.8

(5:39)

746

Orienteering

2:35:57

12.43

(12:33)

20.0

(7:48)

540

Strength/Core

50:00

Stretching

20:00

Cycling

15:00

Total

7:45:55

37.16

59.8

1286

averages - rhr:43

1:53

0:00

» now

Sunday Oct 9, 2016 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

10 up 5 down.

Orienteering 42:23 [4] 7.0 km (6:03 / km) +130m 5:32 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Naseby Middle distance on Sandpit. Fun map, cool course, apart from 8-9 which was a bit silly, a good km of running along a fence line. Went a bit harder than yesterday, nothing crazy but pushing a bit in the more runnable bits. First few were good, caught Tim, stuffed my direction on a few and then settled in a bit. No big notable mistakes, just quite a few 30 second hesitations or misses, particular 10, 15, and 16, and a few sketchy route choices. Presume I ended up 3rd again as Chris and Nick hadn't run yet.

Stretching (Foam roller) 20:00 [1]

Saturday Oct 8, 2016 #

Orienteering race 1:53:34 [3] 13.0 km (8:44 / km) +410m 7:33 / km
ahr:167 max:180 shoes: Inov8 X-Talon 212 (Pair 3)

Naseby long distance. Aim was just to go at a steady pace so that I could finish feeling like I could still push if I wanted to. 1 and 2 were fine, botched my route to 3 and ended up bashing a bit too much. shaky to 4 and 5, alright until I stuffed around at 10 which was in the wrong spot. Bad exit on 15 but not sure I lost much, heaps of fucking around in the bingo area at 17 (lost 6mins). Chris caught me after this and we sort of zig zagged around each other, going a bit quicker, he left me on the long leg and just cruised it into the finish. Happy to feel much more comfortable on a long distance, especially after the beating I took at WUOC. Fitness good, maybe not used to the rough terrain though.

Friday Oct 7, 2016 #

Strength/Core 25:00 [3]

Standard. After uni.

Cycling 15:00 [2]

Running 14:00 [3] 2.7 km (5:11 / km) +18m 5:01 / km
ahr:136 max:148 rhr:40 shoes: New Balance Zante v2

Gym and back.

Thursday Oct 6, 2016 #

Running 47:57 [2] 8.4 km (5:43 / km) +229m 5:01 / km
ahr:137 max:155 rhr:43 shoes: Inov8 Trailtalon 275

Easy run around Ross Creek. Was being a lazy sack of shit at work, but felt better after running.

Wednesday Oct 5, 2016 #

Running 49:47 [3] 9.9 km (5:02 / km) +159m 4:39 / km
ahr:152 max:169 rhr:45 shoes: New Balance Zante v2

Planned 45 fartlek, aimed to do 45 easy, ended up doing 50 fartlek. Felt good after 10min jogging so decided to do a few easy efforts anyway, saw Kirk on the way back and ran with him for a bit so ended up being 50min not 45, will probably shorten tomorrows run now.

Looking forward to running at Naseby, first forest orienteering since WUOC!

Tuesday Oct 4, 2016 #

Running 57:57 [2] 9.8 km (5:55 / km) +298m 5:08 / km
ahr:147 max:167 rhr:44 shoes: Inov8 Trailtalon 275

Easy run around the normal Ross Creek loop. By myself today, wasn't sure if I was going to do the full hour as I ran long on Sunday but felt fine just cruising.

Note

Went to a trail running talk at Bivouac last night and won a free pair of inov8's for knowing the answers to their questions. Anyway, getting myself some Terraclaw 250's as they look like fun... Also won an Inov8 buff so I can look like a proper Inov8 fan boy.

Monday Oct 3, 2016 #

Strength/Core 25:00 [3]

Gym at lunch.

Running 40:17 [2] 6.5 km (6:12 / km) +42m 6:00 / km
ahr:136 max:156 rhr:45 shoes: New Balance Zante v2

Easy jog and strides after the gym. Legs a bit tired from yesterday but felt good to do strides, plus there were no sore spots so all is well.

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