Training Log Archive: m.jadaIn the 7 days ending Nov 27, 2011:
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Sunday Nov 27, 2011 #
8 AM
Orienteering (Sprint- Balmoral) 15:00 [3] 1.5 km (10:00 / km)
Stingers Training- short sprint course near Georges Height Oval. Only made one small error near no.4 on my exit direction and not properly reading the impassable wall.
Warm Up/ Down 10:00 [3]
9 AM
Intervals (Hill Intervals- Balmoral) 25:00 [3]
shoes: Mizuno Wave Nirvana 7
Running up the massive staircase/hill from balmoral beach. Three reps with recovery as the walk back down. Some rough timing showed each interval to be about 3-4mins. Legs were really aching afterwards.
Saturday Nov 26, 2011 #
12 PM
Warm Up/ Down 10:00 [3] 1.5 km (6:40 / km)
shoes: Mizuno Wave Nirvana 7
Running 17:00 [3] 3.6 km (4:43 / km)
Was planning on running 3km around a synthetic track but it wasn't open so just ran some loops around Mingara Recreation. Legs were really aching during and afterwards. Hoping that I can get this time a bit quicker with a few more interval sessions.
2 PM
Note
2.5 hrs of walking around Ourimbah- mapping for the Xmas 5 Days
Wednesday Nov 23, 2011 #
Warm Up/ Down 5:00 [3]
5 PM
Orienteering (Sydney Summer Series) 44:17 [3] 6.0 km (7:23 / km)
SSS Manly
Happy with the route i chose which was relatively flat for Manly. Ran along the beach for quite a while, that was probably the most difficult due to the fact that there were extreme winds unfortunately blowing against me :( Had difficulty finding no9 (the description was sign and there were probably about 7 signs within the circle and also due to the fact there was a car parked infront of the pot), probably could have headed to another control if I hadn't had stuffed around too much there.
Happy with the route i chose which was relatively flat for Manly. Ran along the beach for quite a while, that was probably the most difficult due to the fact that there were extreme winds unfortunately blowing against me :( Had difficulty finding no9 (the description was sign and there were probably about 7 signs within the circle and also due to the fact there was a car parked infront of the pot), probably could have headed to another control if I hadn't had stuffed around too much there.
C • :) 1
Tuesday Nov 22, 2011 #
Warm Up/ Down 10:00 [3]
5 PM
Orienteering (Sydney Southern Series) 45:19 [3] 7.0 km (6:28 / km)
Unsure of the distance, but was an extremely flat map so probably somewhere around the 7km mark...maybe. Map scale was 1:8000 so kinda a bit strange but nothing to throw you off nav or anything. Pouring rain and started getting cramps in my feet towards the end. Probably could have pushed a bit harder in the middle of the run but am saving some energy for tomorrow :)
Monday Nov 21, 2011 #
6 PM
Swimming 35:00 [3] 1.55 km (22:35 / km)
400m warm up
7x (25m, 50m, 75m)- each on 1min
100m warm down
Swam in the outdoor pool today which made 50m feel so much longer for some reason :( But a pretty good session to start the week off :)
7x (25m, 50m, 75m)- each on 1min
100m warm down
Swam in the outdoor pool today which made 50m feel so much longer for some reason :( But a pretty good session to start the week off :)