Training Log Archive: ShotRatIn the 7 days ending Aug 7, 2010:
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Friday Aug 6, 2010 #
Running tempo 38:54 [4] 8.3 km (4:41 / km)
Warm up plus build - 5 minute chunks at 4:30, 4:25, 4:20 and then finished with nearly 9 minutes at 4:10, warm down.
Thursday Aug 5, 2010 #
Cycle Commute 46:46 [2] 18.2 km (23.3 kph)
Wednesday Aug 4, 2010 #
Running intervals 49:35 [4] 10.36 km (4:47 / km)
shoes: Brooks Adrenaline GTS 9
Wasn't really looking forward to this one as I thought it might hurt a bit.
Warm up plus 3 x 10min @ 4:10 with 2 minute walk in between each.
Managed 4:08, 4:06 and 4:09 which was very pleasing. Only the last one was a struggle at the end. All in all it was a much more comfortable session than I anticipated.
Warm up plus 3 x 10min @ 4:10 with 2 minute walk in between each.
Managed 4:08, 4:06 and 4:09 which was very pleasing. Only the last one was a struggle at the end. All in all it was a much more comfortable session than I anticipated.
Tuesday Aug 3, 2010 #
Cycle Commute 21:56 [2] 8.5 km (23.3 kph)
Cycle Commute 28:40 [2] 11.6 km (24.3 kph)
Monday Aug 2, 2010 #
Cycle Commute 22:00 [2] 8.6 km (23.5 kph)
Cycle Commute 22:56 [2] 9.6 km (25.1 kph)
Sunday Aug 1, 2010 #
Event: WA Relays
Running warm up/down 4:14 [1] 0.71 km (5:58 / km)
Orienteering race (Relay leg 1) 28:02 [4] 3.0 km (9:21 / km)
What a balls up! Missed the first control by a matter of metres and proceeded to hunt around like a headless chook. Found it and then went to do an even bigger error on number 2 as I misread the rocks above the control. Probably a 6min mistake on a 1min leg. GPS says 4.02km which isn't great on a 3km flat course. Ran okay after that apart from a slight waver at 6.
Pretty embarassing having to run hard just to beat some of our more "life experienced" members!
May need to run second leg next year, as two years running making a blunder on the first control is starting to suggest something.
Pretty embarassing having to run hard just to beat some of our more "life experienced" members!
May need to run second leg next year, as two years running making a blunder on the first control is starting to suggest something.
Orienteering (Leg 3 Relays) 19:13 [4] 3.0 km (6:24 / km)
What a difference running by myself makes. GPS says 3.22km, much better than the first effort. A small error on 2, but more a visibility issue than anything serious. Made an effort to run hard and really enjoyed it. GPS says pace was 3:39 at one stage (downhill through the car park) which is about as quick as I can go on an oval.
Kept the pace and navigation together throughout the course and actually felt the benefit of training. Doing any course with hard nav in all bush and averaging 6:25min/km is pleasing.
I think my 10 minutes of errors probably cost us 2 places in the end.
Kept the pace and navigation together throughout the course and actually felt the benefit of training. Doing any course with hard nav in all bush and averaging 6:25min/km is pleasing.
I think my 10 minutes of errors probably cost us 2 places in the end.