Training Log Archive: SwissMissIn the 7 days ending Jan 25, 2014:
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Saturday Jan 25, 2014 #
10 AM
Cycling 1:30:00 [3]
Leisurely ride from Kaleen to Dickson, along base of Mt Ainslie, War Memorial and Nat Library - lunch - and back through Civic and Lyneham. On MTB with Chris - very enjoyable.
5 PM
Orienteering race 16:48 [3] 2.29 km (7:20 / km)
Day 3 at CSIRO
My best effort of all the sprints. Good run and controls were where I expected them to be.
My best effort of all the sprints. Good run and controls were where I expected them to be.
Friday Jan 24, 2014 #
5 PM
Orienteering race 14:59 [3] 1.9 km (7:53 / km)
Day 2 at Radford (wet and slippery)
Mass start was good fun but I seemed to take forever to locate my 1st control on the map. Had several suboptimal route choices and even tried to go to 10 instead of 7 on my butterfly loops. Leaving 14 would have been faster back through the undercover car park. Cathy H blitzed it in 13:51. Not much navigation involved with mass start and just run like the clappers.
Mass start was good fun but I seemed to take forever to locate my 1st control on the map. Had several suboptimal route choices and even tried to go to 10 instead of 7 on my butterfly loops. Leaving 14 would have been faster back through the undercover car park. Cathy H blitzed it in 13:51. Not much navigation involved with mass start and just run like the clappers.
Thursday Jan 23, 2014 #
9 AM
Cycling 30:00 [3]
Ride to work
5 PM
Orienteering race 21:36 [3] 2.9 km (7:27 / km)
Day 1 - AIS (very hot)
Overall very happy with run. Biggest mistake was shortest leg from 12 to 13 where I lost 30 secs... need to work on exit directions and slowing down on short legs. 17 to 18 was prob quicker going west around the bldg and avoiding the ramp.
Overall very happy with run. Biggest mistake was shortest leg from 12 to 13 where I lost 30 secs... need to work on exit directions and slowing down on short legs. 17 to 18 was prob quicker going west around the bldg and avoiding the ramp.
Tuesday Jan 21, 2014 #
9 AM
Running hills 49:42 [3] 7.1 km (7:00 / km)
Black Mtn run-up freedom run in 18:17 which includes some small detour due to road work just after the substation. Ran the whole way and felt good enough to put in another 10:25 hill effort for the summit trail. - Saw Lizzie (going to work presumably) on my way down.
9 PM
Strength/Conditioning 15:00 [3]
Monday Jan 20, 2014 #
6 AM
Cycling 40:00 [3]
To Dickson Pool and back
Swimming 34:00 [3]
the usual 30 laps - trying to pick up speed every 2nd lap - not sure it makes a difference
Sunday Jan 19, 2014 #
8 AM
Running long 2:04:30 [3] 21.57 km (5:46 / km)
Achilles running group
Ran from home along Baldwin Dr, across to UC and Ginninderra College Meeting point. Served partly as Lindy's bulldozer and made sure people got out of the way for blind runner coming through. Ran anti-clockwise around Lake G and Lindy wanted to pick up the pace to 5:15 for roughly 2 x 5 mins. Some standing around and chatting before doing my final leg home another partial loop of Lake G before heading home. By this time I was sizzling in the heat ... managed to do another 2 x 1 kms at around 5 mins/kms.
Ran from home along Baldwin Dr, across to UC and Ginninderra College Meeting point. Served partly as Lindy's bulldozer and made sure people got out of the way for blind runner coming through. Ran anti-clockwise around Lake G and Lindy wanted to pick up the pace to 5:15 for roughly 2 x 5 mins. Some standing around and chatting before doing my final leg home another partial loop of Lake G before heading home. By this time I was sizzling in the heat ... managed to do another 2 x 1 kms at around 5 mins/kms.