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Training Log Archive: A damp otter

In the 7 days ending Feb 23, 2014:

activity # timemileskm+m
  Running2 1:07:58 9.58(7:06) 15.41(4:25) 70
  Warm up/ Warm down4 54:21 4.23(12:51) 6.81(7:59)
  Orienteering1 17:52 2.69(6:38) 4.33(4:08)23 /24c95%
  Strengh and conditioning1 15:04
  Total6 2:35:15 16.5 26.55 7023 /24c95%

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Sunday Feb 23, 2014 #

5 PM

Warm up/ Warm down warm up/down (warm up) 6:47 [2] 1.4 km (4:51 / km)
shoes: Inov8 f-lite 195 (blue)

jog from Parramatta station to cumberland hospital.

Orienteering race (sydney sprint series CH) 17:52 [4] ** 4.33 km (4:08 / km)
spiked:23/24c shoes: Inov8 f-lite 195 (blue)

Sydney sprint series round Cumberland hospital, reasonably straight forward sprint race, buildings were pretty big and most of the route choices were 50/50, only fiddily bits were weaving round all the hedges and bits of green, which turned out at the end were crossable, map was a bit shoddy in places, but it didn't affect the course too much, things just didnt really line up, and there was a lack of detail in bits and to much in others. lost 20 seconds on 18 as it was on the wrong feature, on a tree not in the hedge, and when looking for a small kite it wasn't to obvious. still good fun, and a nice evening for it.
6 PM

Warm up/ Warm down warm up/down (warm down + stretching) 17:37 [2] 2.81 km (6:16 / km)
shoes: Inov8 f-lite 195 (blue)

long warm down, jog around the hospital fields, then some stretching, then jogged over to the Parramatta ferry wharf.

Sprint - Splits

Saturday Feb 22, 2014 #

5 PM

Running warm up/down (run to botanical gardens) 15:04 [2] 2.98 km (5:03 / km)
shoes: Inov8 f-lite 195 (blue)

run from the hostel to the botanical gardens, mostly very slow going through the CBD, and then the rocks, circular quay and then into the botanical gardens.

Running tempo (6k lactate shuttle) 22:53 [5] 6.0 km (3:49 / km) +70m 3:36 / km
shoes: Inov8 f-lite 195 (blue)

6km lactate shuttle in the botanical gardens, session was almost a write off, as it was just so busy with so many people around as there was a gay festival going on, so lots of interesting looking people in the park, the flat paths by the harbour were really busy so moved to the ones by the Andrew boy Charlton pool, and then just looping around the park by there, which had a fair bit of climb here and there which messed up the session a bit, got caught out on a couple of the recoveries too, which was annoying. general idea was 200m hard, 200m steady x15, times weren't too consistent but around 40 and 50.
6 PM

Warm up/ Warm down warm up/down (warm down + stretching) 14:00 [2] 1.44 km (9:43 / km)
shoes: Inov8 f-lite 195 (blue)

warm down and stretching, jog from the botanical gardens to hyde park.

Strengh and conditioning (S+C session #3) 15:04 [2]

S+C session #3 in hyde park, making it up as i went along really.

Friday Feb 21, 2014 #

6 PM

Running (easy run prince alfred's) 30:01 [2] 6.43 km (4:40 / km)
shoes: Inov8 f-lite 195 (blue)

Back in sydney, and to celebrate i went out and did what 99% of all runners in the city do and just ran laps of a park with headphones, i can see why they do it as well as you dont really need to think about a lot, quite busy and lots of people doing exercise in all sorts of shape and form, it felt like the place to go if you wanted to lose weight, so suited the intensity of run i was after.
7 PM

Warm up/ Warm down warm up/down (warm down + stretching) 15:57 [2] 1.16 km (13:45 / km)
shoes: Inov8 f-lite 195 (blue)

long warm down jog and then a fair amount of stretching.

Thursday Feb 20, 2014 #

Note
(rest day)

Wednesday Feb 19, 2014 #

Note
(rest day)

Tuesday Feb 18, 2014 #

Note
(rest day)

Monday Feb 17, 2014 #

Note
(rest day)

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