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Training Log Archive: fletch

In the 7 days ending May 15, 2011:

activity # timemileskm+m
  Orienteering1 34:40 4.04(8:35) 6.5(5:20)
  rehabilitation8 8
  Total9 34:48 4.04 6.5
  [1-5]1 34:40

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Saturday May 14, 2011 #

2 PM

Orienteering race 19:40 [5] 3.5 km (5:37 / km)
shoes: x-talon 212

Broke my rehab only streak to run the State Sprint Distance Champs at Curtin. In hindsight, I kind of wish I hadn't, but it was worth a crack. Pretty sore now. Obviously a long way to go, but it dodn't bother me during the race - I just wasn't good enough / others were too good.

First impression turning over the map was that the purple course print was very light, and it took quite a long time to find the start triangle.
1 - OK route and execution
2 - went the opposite way to most. Don't think there was much in it. Splits will tell. Felt like I was staying in control of the map reading well, but really having to work to do it and not running smoothly.
3 - Wider route than optimum. A little hesitation at one point along the way.
4 - More of an easier running leg. Felt like I was working hard, but the leg turnover was slow.
5 - OK route, but missed one little gap in the buildings, so turned wrong way right next to the control and overran it by about 10m before turning around.
Thought I was still doing alright here, till shortly out of 5 I saw Sten coming in. I reckon he'd at least taken half of the 1 minute gap out of me. Felt pretty deflated.
Ran confidently in to 6, punched, then the alarm bells went off and checked the number. Not 6. But I was 100% confident of where I was. Had run to 9, half way between 5 and 6. Bugger. Figured out where I was meant to be going and got there fine.
7- Nearly tuned into a dead-end, zig zagged out, then turned sharp left and went flat on my side as I got no grip out of my shoes. Got up and going again, before a big hesitation deciding whether the control was at the top or bottom of the wall. Pretty stupid when I knew it was on a tree. Sten caught me here. Hmmm.
8 and 9 OK, but Sten seemed to be in better control than me.
10- Took a crap route and dropped about 15 seconds to Sten. Felt like every one of them as I was doing it.
OK from here through to 15. Left 15 in completely the wrong direction for the short leg to 16 and ran it in a wide semi-circle. Strangely still beat Sten as he went AWOL on this leg.
Hammered to 17 and 18, hoping to stretch a little gap over Sten and maybe sneak into 3rd. Aimed for the gap left of the building at 18, got there and couldn't see anything at all passable, so did 3/4 of a lap of the building to punch just in front of the chasing pack of Sten, Andre and Henry. Pretty gutted that I missed the option of going staight over the mound/building which was the marked gap.

Messy run, but not terrible. Felt like that run on another day would have been enough for a podium, but I guess all the little time losses added to being flat physically did too much damage.

Congrats to Oscar for a 3peat by the age of 16 and Sten and Ben for the minor placings.

and a big thanks to the Wades for a top course.

Orienteering warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: x-talon 212

Decent warm-up. Achilles progressively less sore, but still niggly when I started. Had a look at an old sprint map during the warm-up to wake up the nav brain. Unfortunately, the only map I could grab on the way out the door was Minim Cove, which wasn't really relevant to a campus map.

Token coold down afterwards with tRicky.

Friday May 13, 2011 #

4 PM

rehabilitation 1 [0]

Didn't get to it this morning - who would have thought that work was more important than achilles rehab when you are at work :(

So only one lot of 3x15 again today.

Thursday May 12, 2011 #

7 AM

rehabilitation 1 [0]

Yay. Morning rehab.
5 PM

rehabilitation 1 [0]

Same old. Felt pretty reasonable today, but still sore when I attempt to even shuffle around.

Wednesday May 11, 2011 #

5 PM

rehabilitation 1 [0]

No morning session. Was hard enough getting there by 7:10am for x-country training. By the time I'd survived a full teaching day and soccer (yuk) training after school, I'm amazed I did the afternoon set.

Tuesday May 10, 2011 #

Note

New shoes arrived today. I have only worn them walking for a few hundred metres... not what I was expecting. Knew they would be a bit thinner heeled and lighter than my regular runners. Didn't realise how much. Feel totally different to my other shoes. Not much cushioning, will definitely need to start using them only for shorter runs on soft surfaces.

THey'll either get me running with a lighter stride or my body will break. Will be interesting to see which...
7 AM

rehabilitation 1 [0]

world's most uninspiring log. Seem to be improving gradually, but the little bit of shuffling I have to do around school tells me they're a long way from 100% still (as does the pain when I touch my left achilles)
4 PM

rehabilitation 1 [0]

Almost an intensity 1... not. Maybe I should actually figure out how long these take me to do... just so I can log some huge hours...
Really must get around to figuring out some core stability stuff to do as well, otherwise there's no way I'll be doing these in 10.5 weeks time.

Monday May 9, 2011 #

7 AM

rehabilitation 1 [0]

getting repetitive
9 PM

rehabilitation 1 [0]

same old

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