Training Log Archive: fletchIn the 7 days ending Mar 11, 2013:
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Monday Mar 11, 2013 #
Note
(sick) (rest day)
Started coughing lots more on the second half of the plane flight home and still going tonight. Want to feel fresh and energetic again. Motivation feels very low at the moment.
Sunday Mar 10, 2013 #
7 AM
run 6:00 [2] 1.0 km (6:00 / km)
shoes: x-talon 190
Enough warm-up to know that I wasn't feeling great. Also enough to start feeling a little better, but know that it wasn't going to get as better as I wanted.
8 AM
Orienteering (Belair NP NOL Race) 2:24:45 [4] *** 18.0 km (8:03 / km)
44c shoes: x-talon 190
Knew it was going to be fairly long, fairly steep, fairly hot and that I was feeling fairly average physically. Decided on running in shorts and singlet and carrying a drink bottle after the first map change. Nearly changed my mind when I saw no one else thinking similarly, but stuck with it anyway and am now fairly scratched to bits as a result.
First loop was the most orienteers I have ever seen running around in a small area, Quite good fun and I actually stuck to plan and ran super conservatively and did my own thing. A couple of very minor wobbles, but generally seemed to be keeping things fairly clean and was still surrounded by people as I finished the first loop in around 15 minutes.
Out onto the second loop and I missed the first one, was slow to the second, then misread the location of the spectator control and stood next to a tree looking confused when I was meant to be finding an earthbank. All those things were still only a coule of minutes down the tube, but it all unravelled shortly after.
Got to the 6th control on the loop, punched, then double-checked the code only to see it didn't match my descriptions. I was a little surprised, but knew there were lots of controls around, so tried to relocate. After relocating off two tennis courts and the road and coming back to the same spot each time, as well as a bit of random running in circles, I ended up frustratingly back in the same spot and looked at the code again. This time, it matched my descriptions. Couldn't figure out whether I had misread the description but carried on in a grump. Got distracted by Craig coming out of 8 and ran a crap line out of the control, then made a bit of a hash of the route choice to 9 also, but still felt like I was running OK.
A bit hesitant into 9, but got it OK. 10 I ignored the contours and relied solely on a track junction. Which would have been finr if I had seen the one under the control number, so ducked into the bush on the wrong side of a gully and took a while to get across. Then ran down onto the breakaway for 11, through a control that wasn't mine, but I knew the location of, and straight onto my control. Only the code didn't match again. This time I was absolutely certain that I was in the right place, so I stood around saying a few things that I probably shouldn't have while about 5 other people ran thru, punched the control and continued. I had another look at my map and finally figured out what I had done, both this time and earlier - I had been looking at the descriptions on the reverse side of my map - the ones for the third loop. Crap. Finished off the last 3 controls of the second map OK but was fairly alarmed when I saw what was left on the other side of the map.
Had a slight miss on the first control, despite having been there before, OK through the next two, then read the map as if I was running 4-5 instead of 3-4. The angles seemed wrong and none of the rock fitted, so I was pretty flummoxed. Was just bailing out to the top of the breakaway to try and figure it out when Craig and Graham came through and dropped straight onto a control, which I dutifully followed them into, found the code matched one on my map and ran out towards number 6. Only I had to run downhill into a large and distinct gully that I already should have been in the bottom of. With no rock around to addle my brain, there was no way I could make this fit. So I stopped! (Hooray for me) had a think, and figured that the only way I could have managed was to have come out from a different spot than what I expected. Re-checking the codes on my map it finally clicked that I had indeed just punched 4, not 5, which explained a lot about my earlier confusion. Ran back to get 5, then back out to 6 again. Got 6 well, a little offline on 7, but corrected well, 8 and 9 were easy, picked the critical path through the crap to get to 10, then didn't manage to hold a straight linr to 11 and wasted another good 5+ minutes first dropping to the bottom of the hill, then climbing to the top, before finally dropping back onto the control halfway down. I was caught by a pack of 3 runners here for about the 5th time and was getting pretty annoyed at myself. Next came the long route-choice leg. Apparently I picked a decent route choice, but not for me, as I was running out of legs by this time and couldn't cope with the hills. Finished the leg off fine, but then didn't go wide enough leaving the control and got stuck in blackberries before climbing back out and finding the right way down to the path through the tunnel. Cautious but clean enough through the last 5 controls to finish a very frustrating day.
Still pulled up better than I have after many other long races, despite not being 100% when I started, so maybe I am a little fitter than previously. Just need to remember how to navigate properly. Really need to spend that little bit longer to make sure I get everything I need from the map, then spend more time during the leg with my head up seeing more of what is around me. Hopefully point 2 will improve naturally as I get back into more regular running in terrain.
Overall, a disappointing weekend, but still a useful learning experience and first step towards 2014 nationals.
Was also 3rd WA finisher on this one, so counted for NOL points. We might even have beaten a couple of other states...
**Time and distance approx**
First loop was the most orienteers I have ever seen running around in a small area, Quite good fun and I actually stuck to plan and ran super conservatively and did my own thing. A couple of very minor wobbles, but generally seemed to be keeping things fairly clean and was still surrounded by people as I finished the first loop in around 15 minutes.
Out onto the second loop and I missed the first one, was slow to the second, then misread the location of the spectator control and stood next to a tree looking confused when I was meant to be finding an earthbank. All those things were still only a coule of minutes down the tube, but it all unravelled shortly after.
Got to the 6th control on the loop, punched, then double-checked the code only to see it didn't match my descriptions. I was a little surprised, but knew there were lots of controls around, so tried to relocate. After relocating off two tennis courts and the road and coming back to the same spot each time, as well as a bit of random running in circles, I ended up frustratingly back in the same spot and looked at the code again. This time, it matched my descriptions. Couldn't figure out whether I had misread the description but carried on in a grump. Got distracted by Craig coming out of 8 and ran a crap line out of the control, then made a bit of a hash of the route choice to 9 also, but still felt like I was running OK.
A bit hesitant into 9, but got it OK. 10 I ignored the contours and relied solely on a track junction. Which would have been finr if I had seen the one under the control number, so ducked into the bush on the wrong side of a gully and took a while to get across. Then ran down onto the breakaway for 11, through a control that wasn't mine, but I knew the location of, and straight onto my control. Only the code didn't match again. This time I was absolutely certain that I was in the right place, so I stood around saying a few things that I probably shouldn't have while about 5 other people ran thru, punched the control and continued. I had another look at my map and finally figured out what I had done, both this time and earlier - I had been looking at the descriptions on the reverse side of my map - the ones for the third loop. Crap. Finished off the last 3 controls of the second map OK but was fairly alarmed when I saw what was left on the other side of the map.
Had a slight miss on the first control, despite having been there before, OK through the next two, then read the map as if I was running 4-5 instead of 3-4. The angles seemed wrong and none of the rock fitted, so I was pretty flummoxed. Was just bailing out to the top of the breakaway to try and figure it out when Craig and Graham came through and dropped straight onto a control, which I dutifully followed them into, found the code matched one on my map and ran out towards number 6. Only I had to run downhill into a large and distinct gully that I already should have been in the bottom of. With no rock around to addle my brain, there was no way I could make this fit. So I stopped! (Hooray for me) had a think, and figured that the only way I could have managed was to have come out from a different spot than what I expected. Re-checking the codes on my map it finally clicked that I had indeed just punched 4, not 5, which explained a lot about my earlier confusion. Ran back to get 5, then back out to 6 again. Got 6 well, a little offline on 7, but corrected well, 8 and 9 were easy, picked the critical path through the crap to get to 10, then didn't manage to hold a straight linr to 11 and wasted another good 5+ minutes first dropping to the bottom of the hill, then climbing to the top, before finally dropping back onto the control halfway down. I was caught by a pack of 3 runners here for about the 5th time and was getting pretty annoyed at myself. Next came the long route-choice leg. Apparently I picked a decent route choice, but not for me, as I was running out of legs by this time and couldn't cope with the hills. Finished the leg off fine, but then didn't go wide enough leaving the control and got stuck in blackberries before climbing back out and finding the right way down to the path through the tunnel. Cautious but clean enough through the last 5 controls to finish a very frustrating day.
Still pulled up better than I have after many other long races, despite not being 100% when I started, so maybe I am a little fitter than previously. Just need to remember how to navigate properly. Really need to spend that little bit longer to make sure I get everything I need from the map, then spend more time during the leg with my head up seeing more of what is around me. Hopefully point 2 will improve naturally as I get back into more regular running in terrain.
Overall, a disappointing weekend, but still a useful learning experience and first step towards 2014 nationals.
Was also 3rd WA finisher on this one, so counted for NOL points. We might even have beaten a couple of other states...
**Time and distance approx**
Saturday Mar 9, 2013 #
Event: Adelaide NOL
10 AM
run 20:00 [3] 4.0 km (5:00 / km)
shoes: x-talon 190
Good warm-up and pretty token cool down.
Legs felt pretty good on the warm-up which was a happy surprise.
Legs felt pretty good on the warm-up which was a happy surprise.
11 AM
Orienteering (Flinders Uni NOL Sprint Q) 29:30 4.0 km (7:23 / km) +100m 6:33 / km
shoes: x-talon 190
Poo.
Really took my time out of the start to have a good look at the first leg. Executed it well, but took a poor option, despite having a good look. Clean through the next two, then tried to get the legs moving on the way to 4, as I went wide left and over the bridge rather than run the down and up on the straight line. Felt like it was really hard work to move not very fast, and surmised that my cold was having some effect when the intensity went above an easy jog after all :( Pretty alarmed to have my minute man (Brodie) run through me here (but in hindsight, a chunk of the time loss was on the poor route choice and he did comfortably win the heat, so I actually wasn't moving that bad...)
Had a little hesitation misreading the detail near 7, but ran hard to stay in tough through 8 and 9. Also clean, but not so fast through 10 and 11, but botched the route to 12. Ran through the spectator control feeling physically flat, like I was running particularly slowly, and thinking that my pre-race thoughts of being able to be a little conservative and still make the final had gone out the window.
14-18 were all pretty much OK - just one detour round an extra garden bed where I thought a stair case was as dead-end.
Coming into 19, I had a little look to check the control site from the top of the wall and didn't see it. Had a minor panic, rechecked the map and got confused for a few seconds before having another look over the wall and seeing the control.
Only two controls to go, and, as it turned out, I had a full 2 minutes up my sleeve over the last eventual qualifier from my heat. I wish I knew what I ended up doing. I guess I had a little panic after my hesitation on the way in and blasted out in completely the wrong direction. I thought I had sorted it and could correct what was going to be a sizeable error, but I misidentified what I had done and just compounded the problem. If I had just stopped when I first realised it was wrong, run straight back to the control and tried again, I still probably would have snuck into the final. As it was, I spent 10 minutes on a 1 minute leg and I had absolutely no idea where I was for most of the time. None at all. Still can't work it out. Once I had it sorted, I jogged through the last couple to the end.
Really took my time out of the start to have a good look at the first leg. Executed it well, but took a poor option, despite having a good look. Clean through the next two, then tried to get the legs moving on the way to 4, as I went wide left and over the bridge rather than run the down and up on the straight line. Felt like it was really hard work to move not very fast, and surmised that my cold was having some effect when the intensity went above an easy jog after all :( Pretty alarmed to have my minute man (Brodie) run through me here (but in hindsight, a chunk of the time loss was on the poor route choice and he did comfortably win the heat, so I actually wasn't moving that bad...)
Had a little hesitation misreading the detail near 7, but ran hard to stay in tough through 8 and 9. Also clean, but not so fast through 10 and 11, but botched the route to 12. Ran through the spectator control feeling physically flat, like I was running particularly slowly, and thinking that my pre-race thoughts of being able to be a little conservative and still make the final had gone out the window.
14-18 were all pretty much OK - just one detour round an extra garden bed where I thought a stair case was as dead-end.
Coming into 19, I had a little look to check the control site from the top of the wall and didn't see it. Had a minor panic, rechecked the map and got confused for a few seconds before having another look over the wall and seeing the control.
Only two controls to go, and, as it turned out, I had a full 2 minutes up my sleeve over the last eventual qualifier from my heat. I wish I knew what I ended up doing. I guess I had a little panic after my hesitation on the way in and blasted out in completely the wrong direction. I thought I had sorted it and could correct what was going to be a sizeable error, but I misidentified what I had done and just compounded the problem. If I had just stopped when I first realised it was wrong, run straight back to the control and tried again, I still probably would have snuck into the final. As it was, I spent 10 minutes on a 1 minute leg and I had absolutely no idea where I was for most of the time. None at all. Still can't work it out. Once I had it sorted, I jogged through the last couple to the end.
4 PM
run warm up/down (Waite campus consolation ) 10:00 [3] 2.0 km (5:00 / km)
shoes: x-talon 190
Effort to prepare properly for the second sprint race of the day, but my heart wasn't in it, and legs were feeling far from fresh.
5 PM
Orienteering (Waite sprint) 21:00 [3] 4.0 km (5:15 / km)
shoes: x-talon 190
First control went well (it was easy, then I ran into what I thought was a dead-end on the way to 2 and didn't see either of the quick ways to correct, so backed out and went the ultra-long way around. That pretty much killed the little enthusiasm I had for this race. Happy through 3-4-5, then over-committed to a route to 6 before realising it was on the top level and bailing out as I again didn't see the alternative the way I was going (stairs a bit past the control). Solid through 7-8-9, executed my route to 10 well apart from a little hesitation in the middle, but it wasn't a great route apparently. Had a brain failure heading into 11, OK through 12 and 13, missed a path into 14, then totally fell apart on both 15 and 16, dropping about 1.5 minutes over those 2 controls as I wandered around in confused circles. That gave me enough of a rest to run hard through to the finish without screwing up again.
No cool down afterwards. Couldn't find the motivation. At least my problems were all my own fault though. Rachel had the misfortune of running the final with the wrong map.
No cool down afterwards. Couldn't find the motivation. At least my problems were all my own fault though. Rachel had the misfortune of running the final with the wrong map.
Thursday Mar 7, 2013 #
run 57:50 [2] 8.0 km (7:14 / km)
shoes: Cortana Orange
25 min WU. Felt really good after the first few hundred metres. Got into a good rhythm and felt smooth and easy.
Followed up with a bunch of drills and 5 x approx 200m with a walk recovery between and a short cooldown.
Then met the Thursday running group and ran back down to Kapinara, demo'ed a few drills again and jogged back to the car afterwards.
Feel pretty coldy in general and work was a bit of a struggle, but felt pretty good running, so there is still hope for the weekend. Will stock up on the cold and flu medications just in case...
Followed up with a bunch of drills and 5 x approx 200m with a walk recovery between and a short cooldown.
Then met the Thursday running group and ran back down to Kapinara, demo'ed a few drills again and jogged back to the car afterwards.
Feel pretty coldy in general and work was a bit of a struggle, but felt pretty good running, so there is still hope for the weekend. Will stock up on the cold and flu medications just in case...
Wednesday Mar 6, 2013 #
Note
(sick)
Pffft. Intended to do a short, wasy run today, but it never happened. I had eventually decided on running after dinner, but I
a) ran out of time
b) had a cold by then anyway
so it didn't happen
a) ran out of time
b) had a cold by then anyway
so it didn't happen
Tuesday Mar 5, 2013 #
4 PM
run 36:25 7.5 km (4:51 / km)
shoes: x-talon 190
10 min WU
Drills
5 x 400m in 77 point something, 400m recoveries in 1:59-2:04
approx 1km cooldown
Felt pretty reasonable after the first 500m of WU. 400's felt a bit hard at that pace, but the recoveries were massive, so didn't get any harder as I went.
Drills
5 x 400m in 77 point something, 400m recoveries in 1:59-2:04
approx 1km cooldown
Felt pretty reasonable after the first 500m of WU. 400's felt a bit hard at that pace, but the recoveries were massive, so didn't get any harder as I went.
C • 15 2