Training Log Archive: fletchIn the 7 days ending Aug 27, 2012:
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Sunday Aug 26, 2012 #
Event: Fred Jacoby Park
Event: Perth City to Surf
10 AM
Orienteering race (North Ledge H2) 1:07:27 [4] *** 8.53 km (7:55 / km) +333m 6:37 / km
spiked:12/19c shoes: x-talon 212
Got started much later than I'm used to, and with totally insufficient warm up after getting the family + 1 started on their VE course. Really felt the need for the WU after actually runnig for the last few days. Oh well.
GPS trace will make for pretty interesting reading. Didn't go anywhere near where I plannjed for #1, but got it OK in the end. Made a total hash of #2 in the rock detail. Had a few friends in there doing the same thing, so will be interesting to see how the detail matches where I actually went.
Slow to 3, but OK. Took a slide on a wet rock face on the way to #4. Have a pretty sore thumb and a hole in my hand now. 5 and 6 OK nav but both slow. Just couldn't get going in the terrain. Really needed to be feeling fitter and stronger to have any hope of getting aggressive enough to bach through at pace. Certainly not up to it today.
Got way off line on 7 and still missed even after relocation, then followed the wrong line of rocks up to 8. Was about 45 degrees off where I was meant to be going...
Super hesitant downhill to 9, but got there in the end after stopping on one wrong set of rocks on the way.
10 and 11 were long transport legs, but at least I got running a bit. Going past all the MTBers getting their bikes driven back to the top of the hill made me think I was doing the wrong sport for the day.
The rest was pretty bland, either straight line running or track options. At least I started to hold a straight line a bit better and the bush was more runnable, so felt a lot better physically. Stood around on the wrong side of the right rock at 15 and a bit hesitant down the hill into 16 where I didn't see the flag tucked in behind a shrub, but otherwise OK.
Knackered now.
GPS trace will make for pretty interesting reading. Didn't go anywhere near where I plannjed for #1, but got it OK in the end. Made a total hash of #2 in the rock detail. Had a few friends in there doing the same thing, so will be interesting to see how the detail matches where I actually went.
Slow to 3, but OK. Took a slide on a wet rock face on the way to #4. Have a pretty sore thumb and a hole in my hand now. 5 and 6 OK nav but both slow. Just couldn't get going in the terrain. Really needed to be feeling fitter and stronger to have any hope of getting aggressive enough to bach through at pace. Certainly not up to it today.
Got way off line on 7 and still missed even after relocation, then followed the wrong line of rocks up to 8. Was about 45 degrees off where I was meant to be going...
Super hesitant downhill to 9, but got there in the end after stopping on one wrong set of rocks on the way.
10 and 11 were long transport legs, but at least I got running a bit. Going past all the MTBers getting their bikes driven back to the top of the hill made me think I was doing the wrong sport for the day.
The rest was pretty bland, either straight line running or track options. At least I started to hold a straight line a bit better and the bush was more runnable, so felt a lot better physically. Stood around on the wrong side of the right rock at 15 and a bit hesitant down the hill into 16 where I didn't see the flag tucked in behind a shrub, but otherwise OK.
Knackered now.
Saturday Aug 25, 2012 #
6 AM
run 1:47:00 [3] 21.28 km (5:02 / km) +225m 4:47 / km
shoes: Saucony Cortana
Early run from work (yes, on a Saturday - silly open day to work at) out to the YB trail, north to Romeo Rd, along that just to confirm that it doesn't go all the way to Marmion Ave yet, then back again.
Felt OK at the start, major bowel issues again at 8km. Started to fade a bit after about 14-15km, but felt OK again when I got off the sand and back on some firmer ground.
Bit thirsty by the time I finished.
EDIT: Looks like Romeo Rd does go through. Shouldn't have paid any attention to the Water Authority signs :(
Felt OK at the start, major bowel issues again at 8km. Started to fade a bit after about 14-15km, but felt OK again when I got off the sand and back on some firmer ground.
Bit thirsty by the time I finished.
EDIT: Looks like Romeo Rd does go through. Shouldn't have paid any attention to the Water Authority signs :(
Friday Aug 24, 2012 #
6 AM
run 39:26 [2] 8.5 km (4:38 / km) +44m 4:31 / km
shoes: Saucony Cortana
Easy morning jog. Felt surprisingly good after last night's intervals. Maybe I still have a tiny bit of residual fitness left.
Only issue was the sudden need for a dramatic bowel evacuation. Fortunately, there was a conveniently placed toilet block. I pity anyone else who needed to visit today.
Only issue was the sudden need for a dramatic bowel evacuation. Fortunately, there was a conveniently placed toilet block. I pity anyone else who needed to visit today.
Thursday Aug 23, 2012 #
run intervals (Terrain loops) 43:31 9.0 km (4:50 / km)
shoes: Salamon XT Wings
Bit of a long warm-up showing Anne around the majority of the terrain loop. I only missed one turn... Also, now definitely have to leave the oval 25-50m earlier due to fallen tree making the top of that particular downhill impassable. Makes the times from today seem better in comparison to previous efforts than they actually were.
3 loops with 2 min recoveries. Intention was to make it a threshold type effort, but had forgotten how unrealistic that is on a loop with steep climbs, so just ran them hard but not flat out. Had hoped for 4 laps, but the second half of the last loop was pretty dodgy in the dark. Missed the track a couple of times and generally pussy-footed along a bit. Probably expalins most of the time blowout as I wasn't totally shattered.
7:51, 7:50, 8:00
13:50 WU
6 min CD
3 loops with 2 min recoveries. Intention was to make it a threshold type effort, but had forgotten how unrealistic that is on a loop with steep climbs, so just ran them hard but not flat out. Had hoped for 4 laps, but the second half of the last loop was pretty dodgy in the dark. Missed the track a couple of times and generally pussy-footed along a bit. Probably expalins most of the time blowout as I wasn't totally shattered.
7:51, 7:50, 8:00
13:50 WU
6 min CD