Training Log Archive: ShotRatIn the 7 days ending Jan 30, 2010:
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Saturday Jan 30, 2010 #
5 PM
Orienteering race (Metro Long) 47:10 [4] 9.48 km (4:59 / km)
0.67km warm up plus 8.81km. All good until poor map reading on the way to #6 from #7 required a large detour.
Friday Jan 29, 2010 #
7 AM
Cycle Commute 20:42 [2] 8.24 km (23.9 kph)
3 PM
Cycle Commute 24:22 [2] 9.64 km (23.7 kph)
Thursday Jan 28, 2010 #
6 AM
Running intervals 42:15 [4] 8.01 km (5:16 / km)
Aimed for 5 x 1km sessions - #1, 2, 4 at 10km pace (4:19) and #3, 5 at 5km pace (4:10). 60 seconds rest.
1. 4:17
2. 4:15
3. 4:06
4. 4:20
5. 4:11
I'll claim a 1 second loss on #5 due to having a tussle with a long legged puppy.
1. 4:17
2. 4:15
3. 4:06
4. 4:20
5. 4:11
I'll claim a 1 second loss on #5 due to having a tussle with a long legged puppy.
Tuesday Jan 26, 2010 #
7 AM
Running long 1:30:06 [2] 15.03 km (6:00 / km) +85m 5:50 / km
Sunday Jan 24, 2010 #
Event: WAMC Matilda Bay Run
7 AM
Running race (WAMC 10km) 43:25 [5] 10.04 km (4:19 / km)
Aim was for about 45:00 so I'm happy with this time for my first 10km. Very warm (26 - 28 degress) and humid (40+%) morning. Felt pretty ordinary by the end of the race and not so great for a while afterwards.