Training Log Archive: capt'n smythieIn the 31 days ending Jul 31, 2007:
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Sunday Jul 29, 2007 #
Running 6:00:00 [1] 28.0 km (12:51 / km)
slept:8.0 shoes: Brooks Cascadia
Got up a bit later than planned and left the HH at bout 5ish... didn't get as light as quick as we had planned so we were bashing away in the bush for a while... but once it got a bit lighter we got going at a reasonable pace. Cleaned up the south western corner of the map well in the cooler conditions. Decided against pushing ourselves in the last two hours to get some big pointers, and instead cruised back along the controls through the middle of the map... got back with over 30 min to spare. Made sure to spend some extra time at the last control so Louis and I could enjoy punching our last ever rogaining control. It was a good feeling.
Thought our pitiful score of 1420 was a pretty good job considering we were only out running for half the rogaine... can't say I was jealous of everyone else limping around when we were packing up... even though I did feel a bit guilty about getting 8 hours sleep during a rogaine. Lou dog n I even had enough energy left to smash out the Jetstar crossword on the plane home, to go with the Qantas one we did on the way over.
Thought our pitiful score of 1420 was a pretty good job considering we were only out running for half the rogaine... can't say I was jealous of everyone else limping around when we were packing up... even though I did feel a bit guilty about getting 8 hours sleep during a rogaine. Lou dog n I even had enough energy left to smash out the Jetstar crossword on the plane home, to go with the Qantas one we did on the way over.
Saturday Jul 28, 2007 #
Running (Aus Rogaining Champs) 6:45:00 [1] 32.0 km (12:39 / km)
slept:8.0 shoes: Brooks Cascadia
Was an awesome area to have a rogaine.. and thought it was a pretty good setting for Louis and I to complete our last, final, ever rogaine. Brought back memories of when my family went out to Ross River for holidays when we lived in the NT... the place looked a little worse for wear now tho... with all the horses, camels, damper makers and whip crackers nowhere to be seen. Just stressed out office ladies that were in shock of seeing the population of Alice Springs at their 'resort'.
Louis and I sussed out a pretty good route that we were happy with... nothing too testing, and not one that took us out all night. Started out the loop to the south east really well, and was flying along... had about 500 points in first 3ish hours. We were just heading into the loop at the east of the map that would get us big points when Lou dog started suffering... when we got to a water drop we realised why... he had only consumed about 1 litre for 3 n half hours in 30 degree heat.... hmmm. Continued on our way in hope he would improve but he just started feeling worse. So cut off the rest of the loop and made our way back to the Hash House (a long bloody way away)... eventually got there at 6:45 just after dark. Louis was feeling well sick so he headed off to bed for an hours sleep while I took advantage of the hash house food. Planned to go out again at night and get some points but decided against it (too far to go to get some decent points... and also we couldn't be bothered), and had a good nights sleep so we could go hard again the next day.
Louis and I sussed out a pretty good route that we were happy with... nothing too testing, and not one that took us out all night. Started out the loop to the south east really well, and was flying along... had about 500 points in first 3ish hours. We were just heading into the loop at the east of the map that would get us big points when Lou dog started suffering... when we got to a water drop we realised why... he had only consumed about 1 litre for 3 n half hours in 30 degree heat.... hmmm. Continued on our way in hope he would improve but he just started feeling worse. So cut off the rest of the loop and made our way back to the Hash House (a long bloody way away)... eventually got there at 6:45 just after dark. Louis was feeling well sick so he headed off to bed for an hours sleep while I took advantage of the hash house food. Planned to go out again at night and get some points but decided against it (too far to go to get some decent points... and also we couldn't be bothered), and had a good nights sleep so we could go hard again the next day.
Wednesday Jul 25, 2007 #
Running 45:00 [1] 7.0 km (6:26 / km)
shoes: Brooks Cascadia
Taping controls and testing courses at the Lea.
Sunday Jul 22, 2007 #
Note
Winter Challenge
Running race (Winter Challenge) 39:59 [5] 9.21 km (4:20 / km) +500m 3:25 / km
ahr:174 max:186 slept:6.0 shoes: Brooks Cascadia
First leg of the winter challenge... started when it was about 2 degrees and foggy as... first 20 or so mins were pretty tough, big slog uphill on muddy tracks... was sitting in an alright position, just in touch with the leaders until I got one of the most painful cramps or stitches in my life.. barely struggled through the last 5 mins of climb until it flattened off a bit and I could recover a bit. Felt ok for the rest. Were a few awesome twisty sections through thick forest. Finished a couple of mins off the pace which I was a bit disappointed in... but most importantly finished in front of Louis to put us in an alright position to win the Ryan/Tim v Louis/Matt challenge.
roadie race (Winter Challenge) 1:09:15 [4] 36.61 km (1:53 / km) +400m 1:48 / km
ahr:170 max:177
Timmy went out on the second leg on the mountain bike leg... sounds like he a had a bit of a battle with it, having to deal with cramping legs and a couple of stacks! Did a a good job tho and only dropped 8 or 9 mins on Matty...
I was a bit nervous about the road bike leg after seeing the competition, and also knowing that I hadn't had much practice on the bike before, mostly because we didn't get our hands on one until 10pm the night before. Got going pretty quickly tho, and after going past a few guys at the start settled into a pretty good pace. Discovered a bit of a problem with the bottom end gear on the bike being very susceptable to letting the chain slip off... but got along with the bike pretty well considering our short aquiantance. Got passed by a couple of guys with massive calves and passed a few myself on the climb half way through... then rode by myself for the second half back. Heaps on fun, and was surprised to find out how fast I did it considering! Managed to take 6 mins out of Matty's lead to put Tim out only 2 n half mins behind Louis in the kayak. Timmy came pretty close, but fell 20m short at the finish line.
I was a bit nervous about the road bike leg after seeing the competition, and also knowing that I hadn't had much practice on the bike before, mostly because we didn't get our hands on one until 10pm the night before. Got going pretty quickly tho, and after going past a few guys at the start settled into a pretty good pace. Discovered a bit of a problem with the bottom end gear on the bike being very susceptable to letting the chain slip off... but got along with the bike pretty well considering our short aquiantance. Got passed by a couple of guys with massive calves and passed a few myself on the climb half way through... then rode by myself for the second half back. Heaps on fun, and was surprised to find out how fast I did it considering! Managed to take 6 mins out of Matty's lead to put Tim out only 2 n half mins behind Louis in the kayak. Timmy came pretty close, but fell 20m short at the finish line.
Thursday Jul 19, 2007 #
Running 36:00 [3] 7.14 km (5:03 / km) +220m 4:22 / km
ahr:144 max:169 slept:9.0 shoes: Brooks Cascadia
Drove down to Franklin with Timmy to sus out the Winter Challenge area. Went for a run up into the mountains while Timmy kayaked. Pretty steep in some parts, but the run should be pretty good. Legs felt pretty dead today for some reason tho... drove around the road bike leg afterwards... it just went on and on and on...
Wednesday Jul 18, 2007 #
mtb 1:24:00 [3] 28.9 km (2:54 / km) +600m 2:38 / km
ahr:143 max:172 slept:6.5 shoes: Giant Alias
Road ride from Timmy's along Channel Hwy to Kingston, then a loop around Blackmans Bay and through the tracks on the hill there and back to Kingston. Then a slog back along Channel Hwy. Good fun. Got pretty bloody cold tho... couldn't feel my feet by the end. Hope it's warmer on Sunday!
Tuesday Jul 17, 2007 #
Running 40:00 [3] 8.97 km (4:28 / km) +150m 4:07 / km
ahr:148 max:168 slept:10.5 shoes: Brooks Cascadia
Run at night around the trails from home. Tracks were the muddiest I've seen them, hard to keep traction in some parts. Was meant to be an easy recovery run, but the mud made it a bit tougher. Felt pretty good running... can still feel that the hip is a bit tight, but there wasn't any pain so hopefully it's on the way out.
Monday Jul 16, 2007 #
mtb 32:00 [3] 9.81 km (3:16 / km) +160m 3:01 / km
ahr:139 max:158 slept:7.5 shoes: Giant Alias
Easy ride at home before uni... just on the tracks. Still freezing cold in Hobart, managed to keep my hands warm on the ride but feet still froze after 20 mins. Will try n have an easier week this week to try and let the hip settle down for good hopefully and also get a bit of riding in before next weekend's Winter Challenge.
Sunday Jul 15, 2007 #
Orienteering race (Aus Relays) 51:00 [5] 9.4 km (5:26 / km) +360m 4:33 / km
ahr:202 max:217 slept:7.0 shoes: VJ Falcons
Woke up feeling shit... only had a couple beers the night before so not sure why. Slept on the car trip out and felt a bit better when we got there. Was third leg runner, so went out trying to chase Ezy down who was probably 200m or so in front of me in the bush. As soon as I pulled my map off the stake tho my heart rate jumped above 200... made it a real slog that really tested my motivation. Saw Ezy a few times in the first loop by the spectator I saw that I hadn't gained any... Thought a couple of my route choices were a big dodge during the rest of the course... and overshot a couple of controls too. Had no strength running up the hills at all... and was pretty glad it was over with at the end. Wish I had been feeling a bit better and my heartrate was normal, cause finished just behind a vic team and the cockies team... but oh well. Maybe we'll have a better chance at a few NOL points next year with our star recruit.
C • HR 3
Running warm up/down 10:00 [1]
shoes: VJ Falcons
Saturday Jul 14, 2007 #
Orienteering race (Aus Champs) 1:33:00 [5] 15.77 km (5:54 / km) +600m 4:57 / km
ahr:182 max:231 slept:8.0 shoes: VJ Falcons
Was happy to have another good run, and even happier it was in an important race. It wasn't as tricky or as tough as I thought it would be... the long leg to 9 probably helped in that area. Started slowly, being a bit off at 1. Then lost another min at 8, was too low and thought the boulder and spur that the control was on was the top of the hill. Clean run from then on. Caught Blair leaving 9 after he made a mistake and we were together for the rest. Had another heart rate jump over 200 just after leaving the spectator control, thought it might have something to do with taking a gel with caffiene in it? So it was a bit of a struggle to catch up to Blair on the uphill leg into the green. Thought if I could catch and keep up with Blair's pace over the next couple of controls I would be able to finish the course a bit stronger through the less physical bits of the course. The last 1 or 2 km felt much better even with the heartrate still over 200.
Running warm up/down 10:00 [1]
shoes: VJ Falcons
Friday Jul 13, 2007 #
Running 21:00 [2] 3.96 km (5:18 / km)
ahr:129 max:138 shoes: Brooks T4 Racer
Easy run with Patty from the good ol' Shearing Shed and around the river in Dubbo. Ran through most of the Dubbo Dash course, and some of those banks looked a lot steeper and muddier than I had thought at the time... was probably pretty lucky to finish the race unscathed considering I was wearing racing flats.
Thursday Jul 12, 2007 #
Orienteering race (Western Plains 2) 26:31 [5] **** 5.2 km (5:06 / km) +185m 4:20 / km
ahr:179 max:188 spiked:19/21c shoes: VJ Falcons
Middle distance public race after the jwoc middle finals. Really happy with the run, one of my best races both techinically and physically. Back to running like I felt at the end of last year. Spiked the first one which got me off to a good start, which got me concentrating well. Control flow was good and had no real errors. Two route choice errors on 10 and 12, and a couple of other very small misses, but probably couldn't have run it much better.
Running warm up/down 20:00 [1]
shoes: VJ Falcons
Warm up before the start and cool down with a few of the boys afterwards.
Tuesday Jul 10, 2007 #
Orienteering race (Western Plains 1) 1:04:12 [5] ***** 9.62 km (6:40 / km) +415m 5:29 / km
spiked:15/21c shoes: VJ Falcons
Bit of a weird race... mixture between some really good orienteering and making really stupid crap mistakes. Started bad with big mistakes on 1 and 4, then smaller ones on 3 and 6. Realising Toph had just caught me 3 minutes at 6 was enough to get me moving fast. Started running fairly well and reasonably cleanly. Tried to pull away from Toph from 9 onwards and got out of sight by 14. A small mistake on 15 and then a wobble on the way to 18 let him catch up again. Then we both ran off the map before 18... and lost a few minutes trying to figure out where we were. Thought it was pretty stupid to cut the map off so close to the course on such a technical leg. Put a last burst on to the finish.
Enjoyed the terrain.. pretty awesome map. Looking forward to Thursday's middle if I can start thinking properly out there.
Had a strange pain at a few stages down the muscle below my knee on the front.
Enjoyed the terrain.. pretty awesome map. Looking forward to Thursday's middle if I can start thinking properly out there.
Had a strange pain at a few stages down the muscle below my knee on the front.
Running warm up/down 10:00 [1]
shoes: VJ Falcons
Monday Jul 9, 2007 #
Running 20:09 [2] 3.56 km (5:40 / km)
ahr:132 max:157 shoes: Brooks T4 Racer
Easy run with Patty and Em from Akuna Motel... mainly on the streets. Dubbo really isn't exciting... a big artificial lake was probably the most interesting find. Most of it was a battle with Patrick to try and get the greatest distance on our Garmins... by looking like idiots running around in circles on the streets. Unfortunately... Patty won :(
Sunday Jul 8, 2007 #
Orienteering (Dubbo Dash) 14:28 [5] ** 3.25 km (4:27 / km)
max:192 spiked:17/17c shoes: Brooks T4 Racer
Dubbo Dash. Probably the easiest course I've done for a while... and the mass start made it even easier. Was good fun tho... and bloody dangerous at the same time. Saw some awesome stacks during the course... credit has to go to Bryan's stack on the concrete on the way to 2. Lost the lead going to the 5th and never got back in front. Happy to hold Matty P off tho. Didn't feel as fast as I thought it would...
Running warm up/down 15:00 [1]
shoes: Brooks T4 Racer
Saturday Jul 7, 2007 #
Event: JWOC 2007
Orienteering race (NSW champs) 1:44:00 [5] *** 16.2 km (6:25 / km) +540m 5:30 / km
spiked:26/30c shoes: VJ Falcons
Getting better at the longer races, but still have a bit of work to do. Only made a few smaller mistakes, and probably took a dodgy way to the first. Getting better at not being lazy and flowing better during the course. Still probably wasted some time, like having to stop for a piss. Hopefully Aus Champs will be even better if I approach it more positively.
Running warm up/down 15:00 [1]
shoes: VJ Falcons
Sunday Jul 1, 2007 #
Orienteering race (Local) 42:59 [4] *** 7.16 km (6:00 / km) +180m 5:20 / km
ahr:165 max:185 spiked:11/14c slept:6.0 shoes: VJ Falcons
Drove up to Launnie to do some training at trevallyn. Interesting enough course... but quite a bit of the map was the usual local shitty tassie maps where in some areas there's so much scrappy rock and root mounds that they choose just to map a couple of them and not others. So lost 3-4 mins on two controls that were small boulders in an area of 'rocky ground' (i.e. other small boulders). Enjoyed the rest of it tho, and was good to run on a new map in tassie.
Orienteering race (Sprint) 16:46 [5] *** 3.46 km (4:51 / km) +60m 4:28 / km
ahr:171 max:184 spiked:15/17c shoes: VJ Falcons
Emma and I hung around after the event and set each other a sprint course through the better part of the map. Was actually a really awesome area for a sprint in the end... bit of soreness in the right hip again after the morning race, but was able to run at pretty much full pace. Was navigating the best I have all year which was a good feeling, only a bit wide on a couple of them. Awesome fun. Thanks for the course stink.
Orienteering 30:00 [1] 3.42 km (8:46 / km) +60m 8:04 / km
ahr:129 max:163 shoes: VJ Falcons
Putting out tapes for Emma.. the only time during the day when my hip was really sore... weird.
Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)
ahr:132
One warm up and two cool downs.