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Training Log Archive: genebeveridge

In the 7 days ending May 30, 2010:

activity	#	time	miles		km		+m
Orienteering	2	2:18:06	12.43	(11:07)	20.0	(6:54)
Road Cycling	1	2:10:00
Running (road/track)	4	2:08:00	15.94	(8:02)	25.66	(4:59)	300
Running (grass)	1	1:03:00	7.15	(8:49)	11.5	(5:29)
Drills	1	40:00
Running (Trail)	1	20:00	2.49	(8:03)	4.0	(5:00)
Core Strength	1	10:00
Total	8	8:49:06	38.0		61.16		300

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Sunday May 30, 2010 #

Running (road/track) warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Inov-8 X Talon

Warming up and warming down before and after the rogaine.

Core Strength 10:00 [5]

Ouch... still sore in some places from drills

12 PM

Orienteering race 1:33:06 [4] **** 12.0 km (7:46 / km)
shoes: Inov-8 X Talon

Rogaine 4 at Slater Road. I was winning but took a very bad route choice through some fight on a small track which died out and I kept going because I thought i could make it though. I ended up losing at least 4 minutes. I got all the controls but was 3:06 over time so with out my mistake I would have won. damn
I was running very well but my quads were a bit tired. I was fast on the flat even at the end, just week on hills.

Saturday May 29, 2010 #

8 AM

Drills 40:00 [4]
shoes: Nike Vomero+

Drill in Domain. Was tiring

Running (road/track) 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Vomero+

Warm up before Drills and running to Ayr Street to do some more drill and intervals and Warming down

9 AM

Running (road/track) hills 15:00 [5] 2.0 km (7:30 / km)
shoes: Nike Vomero+

3 2:30 reps of Ary Street focussing on up hill running technique. It goot considerably better each time. Jogging and walking back down

Friday May 28, 2010 #

4 PM

Road Cycling 2:10:00 [4]

Rode with MHS team. Did Waitaks. Through Swanson, Candia Road (hill), Henderson Valley Road, Mountain Road (Very hard hill), Scenis Drive (hilly), Te Henga Road, Bethals Road (hill) then home. Felt good =)

Thursday May 27, 2010 #

6 PM

Running (grass) warm up/down 15:00 [3] 3.5 km (4:17 / km)
shoes: Nike Vomero+

WU/WD at domain with Ross and James and them...

Running (grass) intervals 48:00 [5] 8.0 km (6:00 / km)
shoes: Nike Vomero+

Fartlek session. felt good in most intervals but not super fast

Wednesday May 26, 2010 #

5 PM

Orienteering 45:00 [3] *** 8.0 km (5:38 / km)
shoes: Inov-8 X Talon

Ran an easy course set by Matt a while ago on 1:15,000. Was hard to read as it was getting dark. It got very dark... I just stopped navigating 2 controls from the finish because it was too hard to read the map even when i wasnt running. Was dark enough to slow down my running toward the end.

Running (Trail) 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov-8 X Talon

Running to the start and from the finish of Matts course.

Monday May 24, 2010 #

4 PM

Running (road/track) warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Vomero+

Jogging to and from Mt Eden with Matt and Toby

Running (road/track) 36:00 [5] 6.0 mi (6:00 / mi) +300m 5:12 / mi
shoes: Nike Vomero+

3 reps of Mt Eden and I ended up doing a 3 min one coming back from the toilet. Had equal rests. Quads were smashed

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