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Training Log Archive: markg

In the 7 days ending Sep 29, 2013:

activity # timemileskm+m
  Running6 2:34:38 15.41(10:02) 24.8(6:14) 170
  Orienteering2 2:10:00 11.03(11:47) 17.75(7:19)
  Total6 4:44:38 26.44(10:46) 42.55(6:41) 170

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Sunday Sep 29, 2013 #

10 AM

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: VJ Sticky

Orienteering race 1:53:05 [3] 15.0 km (7:32 / km)
shoes: VJ Sticky

Aus Long Champs at Slap Up Ck. 23rd and well down on both Matt Crane's scorching winning time and where I think I should be finishing. Quite a disappointing result, especially after yesterday's good one. The first main story of the day were three big mistakes: 1:30 on #12 because I navigated to #19 by mistake, a massive 4:30 parallel error on #17 when I lost focus around some other runners, and another 1:30 at #15 when I just couldn't spot the damned boulder. That last error was typical of numerous other small mistakes when I didn't get it right in the circle, sometimes picking the right feature but not spotting the control, which accounted for another minute or so worth of errors.

The description of the forest areas as 'pleasant running' was a cruel joke or perhaps the author was a champion hurdler. I found keeping any sort of pace up in the deadfall really hard work and by time I screwed up #17 I was flagging badly. The gel I took at #16 kicked in for a while but I struggled to lift my pace to even moderately competitive levels. My hamstrings and calves were starting to revolt late in the course and I had to stop quickly a couple of times to stretch and ward off a cramp.

Feeling quite down about it - I'd thought with a fairly solid season of training I'd be more competitive than this. I'm not sure what I need to do to improve my long distance races ...

Saturday Sep 28, 2013 #

10 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Hyperspeed 4

A long warm up to ensure my hamstring was going to be ok.
11 AM

Running warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Asics Hyperspeed 4

Final warm up. It's been months since I did a sprint so I took an old sprint map with me to get back into sprint mind-set.

Orienteering race 16:55 [5] 2.75 km (6:09 / km)
shoes: Asics Hyperspeed 4

Aus Sprint Champs. Finished 10th elite, 13th overall and 9th Australian overall. I was very happy with this race, I gave it everything physically and was clean almost all the way through. Lost a few seconds here and there, like at the second where I didn't hear the SI unit beep (whether it did or not I'm not sure) and went back for a 2nd go, and a couple of nearly missed turns. Unfortunately lost 20-25s at #24 when I went right to go through the little passageway between the two buildings and got thrown mentally by the trailer that was mostly blocking the passage so bailed out and went back around the other way. The splits also show that I lost about 10s on the control after the spectator control, I can only assume I was a bit slow working out how to get out of the courtyard.

Friday Sep 27, 2013 #

7 AM

Running 33:39 [2] 5.7 km (5:54 / km) +60m 5:37 / km
shoes: Mizuno Wave Elixir 8

Short run to teach my legs about running again after a massage and lots of stretching. They felt terrible as expected to begin and my hamstring gave a twinge that I feared was a bad omen but after a good 20min I did a series of run-throughs getting up near top speed and the hamstring was alright. I finished much relieved!

Tuesday Sep 24, 2013 #

6 AM

Running intervals 19:56 [3] 5.4 km (3:41 / km)
ahr:165 max:176 shoes: Asics Hyperspeed 4

Mona's fartlek up at the reservoir minus the last 15s int because I forgot to count. Started fast but my hamstring was feeling tight at extension so slowed down a bit once I hit the 1min ints. It continued to feel tight but didn't worsen and post-run it's feeling cranky but not terrible – better than after the 400's last week. I'm hoping the massage I've booked for this afternoon will help to settle it down.

PTE 3.7

Running warm up/down 22:37 [1] 3.7 km (6:07 / km) +60m 5:39 / km
shoes: Asics Hyperspeed 4

Monday Sep 23, 2013 #

6 PM

Running 23:26 [2] 4.5 km (5:12 / km) +50m 4:56 / km
shoes: Mizuno Wave Elixir 8

Run to the shops and back to buy some missing dinner ingredients.

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