Training Log Archive: 007

Ankles.
Finally the lingering sore throat has caught up with me. Really want to be well when i fly to switzerland next week so will take it easy and not make it worse.

WOC trials long, Astley's tower.
Good consistent run with no major time losses. Pushed myself well running alone till the last loop and feeling strong the whole way. Mostly went straight except the two long legs, i found the small tracks a bit inefficient to follow but good to check off. Two of my best splits were going straight to 4, 8 and 15!
First long leg i quickly decided to go to the track up on the ridge and i got there by going straight through the bush and up the spur south of 14. I was mins slower which was partly messy hesitation going into the control and maybe partly track running speed or there was a faster route up to the track?
On the second long leg i went straight up the steep hill along the line to the ridge track then along the track cutting the 2 small bush corners and coming a little hesitantly down the spur between 11 and 12. I was 1min slower than aislinn on this leg- maybe running speed, maybe following the little track out of 9 to the main track was faster.
Caught Kathryn on the way to 15 but we took different routes into the spectator- i went straight thru the green and made it first. Ran the next few controls with her and was happy to keep ahead, though we stupidly went straight out of 16 crossing the waist deep creek rather than straight out to the track losing 30sec. I also lost 30sec cutting through to the last control rather than going around- getting silly from pushing the pace a bit much!
Overall very happy to have a long race i feel good about, and surprise myself with a 7min win! I think 85 mins was definately realistic though..
good tough WOC trials course with swiss like track route choices. I need to get faster now :)

Event: NOL Round 3 / WOC Selection Trial - 'Coalfields Classic'
 

WOC trials middle distance. Reasonable run with no big errors but quite a few small time losses often from rushing leg without having picked up helpful track or not having a good picture of the control site or plan for confident attack. Only mistake which really frustrated me was turning right once hitting the track on the long leg to 12 rather than left like i knew i had to! Perhaps rushing and letting brain fade rather than being a step ahead, but only 20sec lost.
Good aggressive running in the scrappy terrain and mostly well focussed, ran mostly alone except the last loop Al was behind me which made me run faster and actuallly made me more focussed rather than distracted :)
2nd 13seconds behind lizzie. Without my many 10-15sec sillies i should have done 31mins. I thought the terrain and course was quite european like the WOC i ran in czech in 08, and i had fun :)

WOC trials sprint, newcastle uni.
Not very good run- brain was not quite on the ball and i felt a bit slow.. Lost time early going further around to the right to number 1 not seeing a gap in the garden under the number 1. Then a silly mistake on 2, a too wide route on 3. No real big errors but plenty of little bumbles. Need more speed and specific practise to have a good sprint.
7th, 2:26 behind rachel.

Ankles

Travel to newcastle. Right knee still sore- sharpish pain inside when bending down.

Up montacute rd. Damn right knee got really sore so had to walk. Sore to bend down, also felt walking.

Intervals on adelaide parklands grass. Felt very average, legs felt sluggish so didnt do much. 20mins warm up including 5mins drills and 5mins run throughs.
Then 2x90 4x45 4x30 4x15 with same recovery.
10mins warm down with back pack on.

Ankles and glutes. Physio appt with andrew clarkson. Ankle not too bad, got some good exercised i must do daily. Also glutes need to be stronger.

Wildflower, north black hill, wadmore etc with my sis. I was impressed by her effort on the first hill but she burnt out after that, great to be able to run with her though! Variable pace, finished off harder and included one hard hill at north black hill loop from intervals a few weeks ago, and was 5seconds faster than before. Legs felt good after the rest. Ankle ok if not running on sideways slopes..

Arvo ride soon after run, river torrens run with kay. Lovely warm green evening. Needed to adjust handlebars which dangerously came loose and luckily found a bike shop nearby, although the guy patronizingly compared my asking to borrow an allen key to taking a lump of dough into a bakery and asking to use their oven!