Thursday May 15 |
 | running 44:00 [3] | |
| slept:7.0 |
| Ran to fox oval where I met Lauren. Did 4x200 with 2mins rec then 2x400 with 3min rec. Looking at Tas maps in between. |
Wednesday May 14 |
| running warm up/down 6:00 [3] | |
| slept:8.0 |
| Warm up |
| orienteering 30:00 [4] | |
| |
| short course with 20 controlls, concentrating on direction exiting controlls, a bit like a sprint. All pretty good, it is openish so I tried to look ahead and around alot, ran moderately fast.
Map was the scout camp in the hills. |
| orienteering 20:00 [3] | |
| |
| Warmdown course, not so many controlls. tried to look at lots of the surroundings and see what was mapped and what wasnt. Really nice map! |
Tuesday May 13 |
| running 42:00 [4] | |
| |
| 6min warm up
3x (4minsapprox 1km) at around race pace I guess with 2mins recovery. Around Wadmore so not a flat or accurate 1km.
20mins warm down (followed 2 firetrucks up the hill but is was dark so I turned around before I saw where the fire was) |
| strength and cond 20:00 [1] | |
| |
| |
Monday May 12 |
| swimming 37:00 [2] | |
| |
| Just easy swimming (recovery), 25m laps so I lost count pretty quickly. 7 or so minutes of pool running in the diving pool too. |
Sunday May 11 |
| orienteering race 58:28 [4] | |
| ahr:156 max:169 slept:7.0 |
| Narrinyerri hills. 6.9k course. Nice area and many parts I hadn't run in. Slower than I expected because many rocky/green/burnt bits. Navigation mostly good though lost a about 1.5mins coming down onto the wrong small spur. Sometimes wasn't sure whether I should have gone round rather than through the bush. Physically I felt quite, tired like I couldn't push my hr very high and my legs felt a bit empty. I guess I pushed them quite hard yesterday. |
| running 19:30 [3] | |
| |
| 10min good warm up
9.5min easy warm down. |
| |
| C • Looks like a good weekend o... 3 |
| riding 1:51:00 [3] | |
| |
| Rode to St Peters mostly via the Torrens, back up to Athelstone and finished by going up Montacute Rd to the institute. Lots of people in linear park, and lots of dogs..I was trying to decide which one I would like, I saw a nice beagle but they just have their nose to the ground all the time. A very pleasant ride and you can go quite fast on the linear trail tracks, i tried to go fast where I could as its quite flat. |
Saturday May 10 |
| orienteering race 25:01 [5] | |
| ahr:165 max:179 slept:9.0 |
| Flinders uni sprint course. It was quite a long one and quite physical because we crossed the steep gorge 2.5 times. Tried to be really on the ball, thinking and planning ahead. Mostly good but a little bit low on one, a few hesitations in the buildings and had trouble seeing one of the plates at the end- hesitations are significant in sprints i guess. Also the 'English' control descriptions were a bit of a challenge!
Great mix of bush and uni running and pushed it hard!
2ish mins behind John and just in front of Sus. |
| orienteering 11:51 [4] | |
| ahr:158 max:171 |
| 14 more controls in the buildings, mostly quite short ones. Its such a challenging area and I haven't really run here for a few years so twas great trying to read my way quickly through the different levels of courtyards, tunnels and stairways. Navigating ahead fairly well though hard to interpret the map in places.Tried to run hard but not much opportunity to go fast. |
| running warm up/down 24:00 [3] | |
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| Afterwards ran up to my grandfathers place in eden hills. Not much warm up because we got there at 2:57, stretched though. Quad still sore. |
| strength and cond 30:00 [1] | |
| |
| 15mins of normal core stuff, plus lots of wood chopping. Arms a bit tired and a few blisters (but very proud of my big neat stack of wood!) |
Adelaide, Australia
N/A F
100%
57 F
70%
63 F
10%