Training Log Archive: grillaIn the 7 days ending Mar 7, 2011:
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Monday Mar 7, 2011 #
Orienteering (Sprint Series) 24:36 [3] *** 4.3 km (5:43 / km)
spiked:10/16c shoes: DS Racer
Last event of the series and by far my worst run of the series to finish with... Did not feel great running (quite tired from the weekend I think) plus made a major meal out of 6, 11 and 15. Lost at least 2 minutes if not more, which I could not afford to do given the way I was running. Comparatively, not much further behind others than usual - I think everyone made a mistake somewhere - good course setting left you very tired for the detailed sections.
Sunday Mar 6, 2011 #
Run 1:50:00 [3] 15.0 km (7:20 / km)
shoes: Mizuno Wave Rider 14
To Tracy's then with Tracy & Paula to Circular Quay via as many bush paths as possible. Brilliant day for running in such a scenic area! Timed it perfectly to beat the ferry (& men & kids) so saved ourselves from having to run up to the Botanic Gardens at the end.
Ditched the tape & blister now fine.
Ditched the tape & blister now fine.
Saturday Mar 5, 2011 #
Run race 47:19 [3] 10.15 km (4:40 / km) +70m 4:30 / km
shoes: Mizuno Wave Rider 14
At North Head - scenic place for a run but exposed to the southerly wind this morning. Started too fast then slowed down to a reasonably constant pace. Not too bad a time (2nd fastest ever, but would have liked faster of course!). My blister has multiplied into 4 blisters...
Splits:
4:22
4:30
4:30
4:43
4:45
4:44
4:39
4:53
4:50
4:36
0:53
Not sure why I have an extra 150m, it is supposed to be a certified course. The markers seemed to get further away each km. 4,5 and 8,9 were slightly uphill and into the wind.
Splits:
4:22
4:30
4:30
4:43
4:45
4:44
4:39
4:53
4:50
4:36
0:53
Not sure why I have an extra 150m, it is supposed to be a certified course. The markers seemed to get further away each km. 4,5 and 8,9 were slightly uphill and into the wind.
Run warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Mizuno Wave Rider 14
Warm up only. Blister prevented further running after.
Friday Mar 4, 2011 #
Run 36:00 [3] 6.0 km (6:00 / km)
shoes: Mizuno Wave Rider 14
Taking it nice and easy.
Thursday Mar 3, 2011 #
Run 36:00 [3] 6.0 km (6:00 / km) +80m 5:37 / km
shoes: Mizuno Wave Rider 14
Ran into Paula in the park so went for a nice recovery run and chat instead of the planned intervals. I think both my legs and mind appreciated it. Maybe I'll do the intervals tomorrow...
Wednesday Mar 2, 2011 #
Orienteering (Summer Series) 43:50 [3] 7.5 km (5:51 / km) +180m 5:13 / km
shoes: Mizuno Wave Rider 14
Clontarf - a great area, but hilly (as usual!). Took the second slot today and reaped the benefit of having a more relaxed start. Could have/should have gotten at least 20, possibly 30 extra points within the time limit. At the decision point I was not certain I'd make it all the way back in time and so went a bit cautious... I think this was my best ever score at 550. Really enjoyed the coast track, will try and do that as a long run one day soon.
Tuesday Mar 1, 2011 #
Yoga 1:00:00 [3]
Hips today. Just what I needed, as per usual...
MTB (Trailer) 50:00 [3] 14.0 km (16.8 kph)
shoes: Sidi MTB
Slog to swimming and back. Undid all this morning's good work I think.