Training Log Archive: simmoIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Running 38:39 [4] 8.0 km (4:50 / km)
shoes: ASICS GT2130 (new)
Kings Park Tuesday lap, put in some effort on hills in the second half. Fastest time since May last year, quite encouraging just before Easter.
Sunday Mar 29, 2009 #
Orienteering 1:05:05 [3] **** 9.37 km (6:57 / km)
shoes: Inov8 Mudclaw 330
Setting training event at Ngangaguring. Actual time was 1:32:03 but was stopped for 27 minutes (tying toilet paper to bushes at the control sites). Turnout was 21, only 4-5 attempted the whole distance, 4-5 more did half to 2/3, but most did the shortest option. This was a bit of a problem, as I was marking the second half of their course last. At the first of these controls 3-4 of them were there before me, with a few others close behind. Managed to get ahead of all but Joe, but in a rush, and tired, marked the last control on a similar feature 40m from the correct one.
Back home, I counted 5 ticks crawling on my shirt and two in my jocks (these were the clothes that I changed into after the run - God knows how many were on my actual O clothes!). Then I picked another dozen or so off my arms and legs before jumping in the shower, found another 3-4 afterwards - hope there's no more!
Back home, I counted 5 ticks crawling on my shirt and two in my jocks (these were the clothes that I changed into after the run - God knows how many were on my actual O clothes!). Then I picked another dozen or so off my arms and legs before jumping in the shower, found another 3-4 afterwards - hope there's no more!
Saturday Mar 28, 2009 #
Orienteering race 19:28 [5] *** 3.6 km (5:24 / km)
spiked:19/19c shoes: ASICS GT2130 (new)
Nav Dash race at ECU Joondalup campus. Couple of small route errors, couple of hesitations, probably no more than 28 seconds. Quite pleased with run, although I couldn't shake Rob W off after catching him at 7, and felt a bit tired over the last 4-5 controls.
Note on results: Main goal is to finish higher overall up the men's class than Binnsey in the women's. Thanks to Sten's dnf and Craig's dns, I am currently 5th, while Binnsey is 8th. Bonus achievement was the fastest split to no. 7. And the Red Trams went to the top of the Team's ladder!
Note on results: Main goal is to finish higher overall up the men's class than Binnsey in the women's. Thanks to Sten's dnf and Craig's dns, I am currently 5th, while Binnsey is 8th. Bonus achievement was the fastest split to no. 7. And the Red Trams went to the top of the Team's ladder!
Thursday Mar 26, 2009 #
Running 56:02 [3] 10.5 km (5:20 / km)
shoes: ASICS GT2130 (new)
Bridges and complete lap of Heirisson, not much breeze and quite warm, was very thirsty for the last 2-3kms.
Tuesday Mar 24, 2009 #
Running 39:10 [4] 8.0 km (4:54 / km)
shoes: ASICS GT2130 (new)
Usual Tuesday KP run, thought I would struggle to break 40, but felt quite strong on the hills. Would like to be around 36 at this stage before Easter, but two injuries since Xmas have knocked that on the head.
Sunday Mar 22, 2009 #
Running 1:03:20 [3] 11.5 km (5:30 / km)
shoes: ASICS GT2130 (new)
Low impact run in Kings Park. Wanted to run for an hour, so did the first half of the previous LI route, then climbed up a soft sand track South of the Broadwalk (bit of a struggle - the sand must have been churned up by fire-trucks a few weeks back), then along the ridge past the DNA tower and through to the central firebreak, all the way down this to the bottom of the broadwalk, back up the broadwalk to the tower (said Hi to Sophie going downhill at a good pace), and around past the War Memorial back to Hale Oval. Ran through a large flock of White-tails, must have disturbed their feed judging by the squawking, then through a gaggle of (almost geese) boot-campers, flapping their arms on command, at the DNA tower the second time. Also saw a most unusual sight for KP - a genuine bogan - mullet, check shirt, and tight black jeans, walking through the Botanic Gardens on thongs the size of surfboards.
C • Bogan 11
Thursday Mar 19, 2009 #
Running 47:42 [3] 9.0 km (5:18 / km)
shoes: ASICS GT2130 (new)
Bridges/Heirisson Island (South only). Wind was westerly rather than SW, so not too much of a problem until I passed the Casino. Still only 6 kangaroos visible.
Tuesday Mar 17, 2009 #
Running 40:51 [3] 8.0 km (5:06 / km)
shoes: ASICS GT2130 (new)
Kings Park run - knew I wouldn't do sub-40 after the week off, so pleasantly surprised with the time. Felt a few twinges in the chest, but hopefully it's nearly cleared up now.
Sunday Mar 15, 2009 #
Orienteering 57:48 [3] 6.77 km (8:32 / km)
shoes: Inov8 Mudclaw 330
Training activity set by Craig & Rachel at Yetar Springs. Good course with a mix of control picking and longer legs.
Saturday Mar 14, 2009 #
Orienteering race 22:55 [4] *** 4.13 km (5:33 / km)
spiked:24/25c shoes: ASICS GT2130 (new)
Nav Dash race at Guildford Grammar School, wasn't running flat out due to chest injury, but quire pleased with time. Only fluffed one control - no. 4 - which I had earlier been watching people punch! (30 seconds lost). Map scale (4000) was much easier to read than last week's (5000) - the stairs and passages especially were much clearer.
Note
Injury is still hurting, especially when I sneeze, which I have been doing a few times in the last couple of days (hope a cold isn't coming on). Have been icing and applying hot wheat bag and it is slowly getting better.
Sunday Mar 8, 2009 #
Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Inov8 Mudclaw 330
O training at Malmalling, set by Boltboi, nice peg race and managed to get the maximum number of pegs. Not sure of distance or time - must remember to locate my Garmin sometime! First time in bush since October, contour skills and granite interpretation ok, but a bit rusty with the compass.
Chest is pretty sore after sprint race yesterday and training today - probably should have rested it instead!
Chest is pretty sore after sprint race yesterday and training today - probably should have rested it instead!
Saturday Mar 7, 2009 #
Orienteering race 23:23 [5] *** 4.0 km (5:51 / km)
shoes: ASICS GT2130 (new)
Nav Dash race at Uni of WA, not sure of distance, probably a bit more than 4km. Made 4 minor route choice errors at 3, 6, 12 and 13 - probably cost 1 minute, not much more, but might have been enough to put me nearer the top of a tight group of about 8-10 between 22-24 mins.
Thursday Mar 5, 2009 #
Note
(injured)
Rest Day - had deep tissue massage on the legs in the morning, and decided not to do the usual thursday run as the pec is still hurting a bit. Probably won't be able to 'sprint' on Saturday - not that 4kms is a 'sprint' for someone of my advanced years.
Tuesday Mar 3, 2009 #
Running 47:00 [2] 8.0 km (5:53 / km)
shoes: ASICS GT 2130
Kings Park run, gentle pace due to injury, and ran with Annette, an orienteer from Alaska just arrived in WA to stay for a couple of years. Walked a couple of times on the hills when she got a stitch.
Sunday Mar 1, 2009 #
Running 48:06 [3] 8.5 km (5:40 / km)
shoes: ASICS GT 2130
Around Herdsman Lake from the OAWA Shed, including all the deviations as I wanted to stay off the bitumen paths and in the shade as much as possible. Very humid and sweated buckets, didn't see any snakes.