Training Log: _________

In the last 7 days:

activity	#	time	miles		km		climb
Running	6	3:06:34	19.5	(9:34)	31.38	(5:56)	305
Real Orienteering	2	1:01:59	6.28	(9:52)	10.11	(6:07)	185
Total	8	4:08:33	25.78	(9:38)	41.49	(5:59)	490

1:24

0:00

Thursday Jul 24
	Running warm up/down 16:00 [2] 2.7 km (5:56 / km) +5m 5:52 / km
	shoes: Brooks Thingummyjigs

	Running tempo 19:01 [5] 4.3 km (4:25 / km) +45m 4:12 / km
	max:180 shoes: Brooks Thingummyjigs
	The aim was to break 19 minutes. Almost. Broke a record on the HR monitor though. Missed the planned tempo session the last two Thursdays due to injury and work. Most surpised to be dropping 30 seconds off the past time.
Wednesday Jul 23
	Running hills 21:00 [4] 1.8 km (11:40 / km) +180m 7:47 / km
	max:160 shoes: Brooks Thingummyjigs
	Left Horsham in time to get a short run at Kooyoora before the dark closed in. Two ascents from lower car park to the lookout via the steps. I don't know how I deluded myself that I could do running intervals here. It was at least half walking. I think I might have managed a third if the light had held. But the thought of a torchless descent in the dark didn't enthuse me with nobody else in the park.
Tuesday Jul 22
	Running 40:25 [3] 7.1 km (5:42 / km) +55m 5:29 / km
	shoes: Brooks Thingummyjigs
	Not the program run. Arrived back from Ballarat in the twilight. So went for a less ambitious run. At least I got back from Ballarat. The original plan was to spend the night in Horsham.
Sunday Jul 20
	Running long 1:24:48 [2] 14.48 km (5:51 / km)
	shoes: Brooks Thingummyjigs
	A mostly wet day. Only got the enthusiasm for a run after the rain stopped. The run was cut short by failing light. It will have to do. Its been a marathon day for orienteering administration. I think I have done nothing else but that and the run between the hours of 10am and midnight. The list, as far as I can remember. Get the results and Route Gadget up on the web site for Saturday's event. Sort out the web site front page with full details of the upcoming State League event. Draft and redraft the Lyell Creek event for Pater Galvin. I think in future I will stick to the adage.. no map amendments by telephone. Clean up the condes file for the SS event. Create and populate the OE2003 file for the Lyell Creek event with courses, classes and entrants. 66 entrants are in. Entries arriving after Sunday can wait til Wednesday. I'm away on work the next three days.. Create a map for the following weeks Black Jack Gully event based on Ian Johnson's fieldwork. I didn't need this one, but its a labour of love. I think its a good area and I would like to see Ian Johnson enjoying people running on it. Its almost impossible to recondile the 8 A4 sheets of fieldwork. I wish I's been able to give Ian a rudimentary base map before he started. Creating a condes file for Ian Johnson's course. Mailing the above two items to Ian on Monday morning. I'm away in Hobart next weekend. Won't be at orienteering. I'm feeling very good about that. I'm tired of all this labour for the sport.
Saturday Jul 19
	Running warm up/down 5:20 [2] 1 km (5:20 / km) +20m 4:51 / km
	shoes: Brooks Thingummyjigs

	Real Orienteering 39:10 [4]*** 6.8 km (5:46 / km) +130m 5:15 / km
	ahr:143 max:160 shoes: Brooks Thingummyjigs
	The annual Ian Johnson Lyell Forest event. We know by now what to expect.... open country, limited climbing and accurate control placement. This means only one thing.. no excuse not to run as hard as you can on the red line. I didn't feel like a race today, with a cold, and a recovering back. But once I started I kept the heart rate monitor up above 140 most of the race. It was my fastest race for the year, almost breaking six minute kilometres. If you can take enjoyment out of a pounding heart and running straight at controls, this was a great day.
	Real Orienteering warm up/down 22:49 [2] 3.31 km (6:54 / km) +55m 6:22 / km
	ahr:111 max:132 shoes: Brooks Thingummyjigs
	Picking up controls as a warm down.
	Note

	THE TEXT MESSAGE Jool's phone has been rejecting text messages. After getting it fixed yesterday, the first message received was last night, from Big Ev. Due to a cancelled train, he missed the flight from Barcelona to Stockholm and had to buy a new ticket. Pls send money. Last I heard he had a new ticket and should be at O-Ringen in a few days time. And I was just about to place a bid on a 1916 Gibson A-1 mandolin. It would have cost pretty much the same as the new ticket. Good thing I hadn't placed the bid.

Weather

Bendigo Airport, Australia Fair 45°F (feels like 38F) Humidity: 71%, Winds: 13mph Useful Daylight: 6:59 AM - 5:59 PM more details Weather data provided by weather.com®

Thursday Jul 24	N/A F N/A	0%
Friday Jul 25	58 F Mostly Cloudy	0%
Saturday Jul 26	54 F PM Showers	50%
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