Training Log Archive: coadyIn the 7 days ending Jun 8, 2013:
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Saturday Jun 8, 2013 #
Event: QBIII
1 PM
Orienteering race (QBIII-sprint) 16:28 [5] 3.35 km (4:55 / km) +19m 4:47 / km
ahr:168 max:176
reasonably clean run, only mistake was going to the left at 10 . lost perhaps 5 seconds there.
10 seconds behind Andy at #6
still 2.5 mins slower than the fastest on the course.
3rd in m21A, 8th in course
10 seconds behind Andy at #6
still 2.5 mins slower than the fastest on the course.
3rd in m21A, 8th in course
Tuesday Jun 4, 2013 #
12 PM
running (lunch run) 55:39 [5] 10.28 km (5:25 / km) +148m 5:03 / km
ahr:165 max:185 shoes: New Balance
went for run at lunch but a little harder than last time, powered up the hills ..
ran out of puff at 8.8km :(
still 10 mins quicker for comparable distance
ran out of puff at 8.8km :(
still 10 mins quicker for comparable distance
GYM (Aqua) (aqua) 50:00 [3]
Sunday Jun 2, 2013 #
Event: NOSH footrace
10 AM
running race (Nosh 2013) 1:35:00 [5] 15.67 km (6:04 / km) +260m 5:36 / km
ahr:164 max:173 shoes: Inov-8 Mudclaw 333
started out slower than last time
http://www.attackpoint.org/viewlog.jsp/user_10513/...
knowing I went out too hard. probably went a tiny bit too slow this time.
was hoping to beat last years time, even know it was longer + wetter this year.
Was held up at the fist hill, everyone walking (1.36km in 6:37 - last year 5:48)
started to get cold and windy in some parts of this area.
Got to the Warringah Rd bridge, feeling better than last time, but keeping a good pace (5.14km 28:00 last year 26:04)
Hit the spot where the course changed and was feeling good, last year I think I was just holding on (8.23km in 45:51 - last year 43.22)
Did the new loop of 2.04 k in 15.37, was held up by slow people on the trails, old loop was 1.24 in 9:55, managed to jump over the waist deep rapids so didn't need to wade, but had to wait for the 4 people in front.
started to feel a niggle in my right hammie, eased off for a minute, was ok..
finished off trying to push home a little faster on the open fire trails, but couldn't get any closer to people in front, got overtaken just before the singe trail at the end. was held up a little by this person that just over took me, he wasn't slow enough for me to overtake though :( we did pass 2-3 people on the trail together. at 300 m to go I tried to push him a little, I felt like I wanted to go a little faster, he let me pass so I sprinted (it felt more like a really fast hobble) to the end.
Overall I was 5 1/2 mins slower than last time, but felt much better. when taking out the uncommon section it was a comparable time in more difficult conditions, the last 4.5km I was 4 mins quicker.
Really wanted to run back .. but didn't want to face the traffic on the single trail, and was soaked, when I started to shiver I decided a lift back to my car was a better option.
Would like to try a dry nosh, but at the same time the rain makes it much more fun and challenging!
Also found that from 66 people that did it last year, only 4 managed a better time (there may be more but I only matched exact names) and an average of 11% worse time. so I guess a 6% increase is acceptable ..
http://www.attackpoint.org/viewlog.jsp/user_10513/...
knowing I went out too hard. probably went a tiny bit too slow this time.
was hoping to beat last years time, even know it was longer + wetter this year.
Was held up at the fist hill, everyone walking (1.36km in 6:37 - last year 5:48)
started to get cold and windy in some parts of this area.
Got to the Warringah Rd bridge, feeling better than last time, but keeping a good pace (5.14km 28:00 last year 26:04)
Hit the spot where the course changed and was feeling good, last year I think I was just holding on (8.23km in 45:51 - last year 43.22)
Did the new loop of 2.04 k in 15.37, was held up by slow people on the trails, old loop was 1.24 in 9:55, managed to jump over the waist deep rapids so didn't need to wade, but had to wait for the 4 people in front.
started to feel a niggle in my right hammie, eased off for a minute, was ok..
finished off trying to push home a little faster on the open fire trails, but couldn't get any closer to people in front, got overtaken just before the singe trail at the end. was held up a little by this person that just over took me, he wasn't slow enough for me to overtake though :( we did pass 2-3 people on the trail together. at 300 m to go I tried to push him a little, I felt like I wanted to go a little faster, he let me pass so I sprinted (it felt more like a really fast hobble) to the end.
Overall I was 5 1/2 mins slower than last time, but felt much better. when taking out the uncommon section it was a comparable time in more difficult conditions, the last 4.5km I was 4 mins quicker.
Really wanted to run back .. but didn't want to face the traffic on the single trail, and was soaked, when I started to shiver I decided a lift back to my car was a better option.
Would like to try a dry nosh, but at the same time the rain makes it much more fun and challenging!
Also found that from 66 people that did it last year, only 4 managed a better time (there may be more but I only matched exact names) and an average of 11% worse time. so I guess a 6% increase is acceptable ..