Training Log Archive: PostIn the 7 days ending Dec 3, 2006:
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Sunday Dec 3, 2006 #
Cycle hills (MTB) 1:30:00 [4] 20.0 km (4:30 / km)
First mountain bike ride since i've been back. Stu wanted to test his new bike, i was struggling to keep up on my old rickety Giant. Tough ride!
Saturday Dec 2, 2006 #
Weights (upper body) 50:00 [3]
Chest, shoulders - slightly higher weight and lower reps.
Triceps dips, arm extensions.
Triceps dips, arm extensions.
Orienteering race (Summer Series - Medium) 21:18 [5] * 5.2 km (4:06 / km)
13c shoes: New Balance 1221
Quite a challenging course, lot's of options and room to get into trouble! 2nd to Sten again, by 23 seconds.
I had some good strategies tho, felt confident with my course of choice. Deliberately went south first to avoid the northern hill but didn't anticipate so many controls in the thin western corridor, so went south-west.
Fitness needs to keep progressing, could be alot speedier over such a middle distance. Aiming for a place next week to not let Sten completely run away with the series lead. Shins vulnerable, pain a little sharp now. The break from next week will give me a chance to sought them out.
I had some good strategies tho, felt confident with my course of choice. Deliberately went south first to avoid the northern hill but didn't anticipate so many controls in the thin western corridor, so went south-west.
Fitness needs to keep progressing, could be alot speedier over such a middle distance. Aiming for a place next week to not let Sten completely run away with the series lead. Shins vulnerable, pain a little sharp now. The break from next week will give me a chance to sought them out.
Running warm up/down 20:00 [3]
shoes: New Balance 1221
Before and after the O event.
Friday Dec 1, 2006 #
Cycle hills 1:00:00 [4]
Cycle via herdsman, deviating between the scarborough and karrinyup hills and the coast
Walking 1:30:00 [2]
Thursday Nov 30, 2006 #
Cycle 1:25:00 [4]
Rode up to nana's house. Strong wind, but with me for most of the way.
Wednesday Nov 29, 2006 #
Running warm up/down 10:00 [2]
shoes: New Balance 1221
with stretches etc on star swamp run
Running long 55:00 [3]
shoes: New Balance 1221
along nth beach road, around star swamp, back home via carine HS
Tuesday Nov 28, 2006 #
Running warm up/down 15:00 [2]
shoes: New Balance 1221
before and after fartlek session.
Running tempo (Fartlek) 40:00 [4] 8.0 km (5:00 / km)
shoes: New Balance 1221
Beach session with Toomey. Crazy tornado-ish storm weather...sand whipped my ass and blinded my eyes. Nice tough session.
2 x 6min fast, 2min slow north on the bitumen to scarborough.
3 x 6min fast, 2min slow south on the sand, finished at city beach.
2 x 6min fast, 2min slow north on the bitumen to scarborough.
3 x 6min fast, 2min slow south on the sand, finished at city beach.
Weights (upper body) 40:00 [3]
Biceps, Back, Abs...
Walking 1:30:00 [2]
shoes: New Balance 1221