Training Log Archive: AnvilIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Event: West Point A-meet
9 AM
Orienteering race 44:39 4.7 km (9:30 / km) +200m 7:50 / km
ahr:175 max:183 shoes: Inov8 Oroc 280
West Point Middle.
Very physically tough middle course. A very rusty, mediocre run - only spiked 8 of 16 controls. Also forgot control description holder, so quite a few small errors in the circle. Map. Map/Video Combo.
S-1: Didn't realise the start punch was the start, so ran 15 secs along the trail before I realise something was up. Then in a rush, don't orient the map properly and head up towards the much smaller hill to the SE of the hill I'm meant to head up. It didn't help there was an unmapped rockface on the smaller hill right where there was meant to be on the larger one - but I do remember thinking, 'wow, this hill is really easy to climb for so many contours....' roughly 45 secs wasted, straight off the bat.
2: Straightforward. Contour up to the broad gully and over the plateau. Was tempted to drift west on the plateau, but the detail kept me on track. Flag was higher in the gully than expected. Spike.
3: Got a lucky glimpse of the flag as I crested the hill. It disappeared from sight, but stayed confident and spiked it.
4: Planned to go south around the marsh. Bad exit direction meant I should have changed my tune and gone north, but was pigheaded about sticking to my plan. Never saw the north road option which was clearly the fastest. ~45 secs lost on both sub-optimal route and poor execution.
5: Contour to the road, then rough compass due north. Spike.
6: Starting to feel very tired already, maybe started too hard after initial mistake. Lost contact rounding the hill and nothing seemed to make sense, just kind of bumbled along each knoll till the flag appeared.
7: Hesitant again. Knew I had to drop a contour but really had to force myself to do so.
8: Physically tough leg. Diagonal uphill through waist high scrub. Obvious attackpoint meant it was just a long slog. If you'd told me I was at Honeysuckle Creek at this point I would have believed you. Spike.
9: Plan was to go below the rockline in the gully and climb up at the last minute. Not the best plan, but still a plan. The gully was filled with new deadfall and other crap, so climbed up early to find more crap. I get to the knolls in the northwest of the circle. There's a guy standing on the feature I think is the right one, but he's not moving and looking around, so I figure it can't be there. After 15 secs of looking at the map trying to work out where I am, he leisurely walks off the rock and punches the control next to it.
As I run in and punch he offers a slightly obnoxious, 'you're welcome'.
10: OK. Used the green to guide me in. Wasn't totally sure that the boulder was right till I saw the flag - it seemed a bit small and the shape of the land didn't really fit the contour to me. Spike.
11: Contour to the saddle then down the gully. Cautious since I didn't want to make a parallel error. Screwed up in the circle, misread the feature.
12: Down the gully then a slog up the hill. Picked up the big double boulder attackpoint but misread the clearing to the south. Was standing 20m away from the flag mildly panicing before I noticed I was at a second small gully to the north.
13: Round the hill and straight in. Was a little high to begin with but the pond pulled me in. Again screwed the circle as I was looking for a boulder.
14: Biggest error of the race. Like many others, stopped short on #81. Just could not locate that feature on the map (was looking for a cliff with tick lines, not a rockface), took a very long time to relocate and make my way into the circle. ~3:00.
15: Easy, dropped a little too much and had to climb. Lost motivation. Spike.
16: Straight forward, but liked I still had to read the map going to the final control. Spike.
Very physically tough middle course. A very rusty, mediocre run - only spiked 8 of 16 controls. Also forgot control description holder, so quite a few small errors in the circle. Map. Map/Video Combo.
S-1: Didn't realise the start punch was the start, so ran 15 secs along the trail before I realise something was up. Then in a rush, don't orient the map properly and head up towards the much smaller hill to the SE of the hill I'm meant to head up. It didn't help there was an unmapped rockface on the smaller hill right where there was meant to be on the larger one - but I do remember thinking, 'wow, this hill is really easy to climb for so many contours....' roughly 45 secs wasted, straight off the bat.
2: Straightforward. Contour up to the broad gully and over the plateau. Was tempted to drift west on the plateau, but the detail kept me on track. Flag was higher in the gully than expected. Spike.
3: Got a lucky glimpse of the flag as I crested the hill. It disappeared from sight, but stayed confident and spiked it.
4: Planned to go south around the marsh. Bad exit direction meant I should have changed my tune and gone north, but was pigheaded about sticking to my plan. Never saw the north road option which was clearly the fastest. ~45 secs lost on both sub-optimal route and poor execution.
5: Contour to the road, then rough compass due north. Spike.
6: Starting to feel very tired already, maybe started too hard after initial mistake. Lost contact rounding the hill and nothing seemed to make sense, just kind of bumbled along each knoll till the flag appeared.
7: Hesitant again. Knew I had to drop a contour but really had to force myself to do so.
8: Physically tough leg. Diagonal uphill through waist high scrub. Obvious attackpoint meant it was just a long slog. If you'd told me I was at Honeysuckle Creek at this point I would have believed you. Spike.
9: Plan was to go below the rockline in the gully and climb up at the last minute. Not the best plan, but still a plan. The gully was filled with new deadfall and other crap, so climbed up early to find more crap. I get to the knolls in the northwest of the circle. There's a guy standing on the feature I think is the right one, but he's not moving and looking around, so I figure it can't be there. After 15 secs of looking at the map trying to work out where I am, he leisurely walks off the rock and punches the control next to it.
As I run in and punch he offers a slightly obnoxious, 'you're welcome'.
10: OK. Used the green to guide me in. Wasn't totally sure that the boulder was right till I saw the flag - it seemed a bit small and the shape of the land didn't really fit the contour to me. Spike.
11: Contour to the saddle then down the gully. Cautious since I didn't want to make a parallel error. Screwed up in the circle, misread the feature.
12: Down the gully then a slog up the hill. Picked up the big double boulder attackpoint but misread the clearing to the south. Was standing 20m away from the flag mildly panicing before I noticed I was at a second small gully to the north.
13: Round the hill and straight in. Was a little high to begin with but the pond pulled me in. Again screwed the circle as I was looking for a boulder.
14: Biggest error of the race. Like many others, stopped short on #81. Just could not locate that feature on the map (was looking for a cliff with tick lines, not a rockface), took a very long time to relocate and make my way into the circle. ~3:00.
15: Easy, dropped a little too much and had to climb. Lost motivation. Spike.
16: Straight forward, but liked I still had to read the map going to the final control. Spike.
1 PM
Orienteering race 17:19 2.5 km (6:56 / km) +93m 5:50 / km
ahr:177 max:187 shoes: Inov8 Oroc 280
Sprint Race at West Point. Map
Warmed up better for this race and felt much better for the whole thing.
Race went as planned, strong and smooth race except for the spectator control.
S-6: No problems. A little trouble getting into the new scale at #1 and a bit hesitant on the steep slopes at #3 and #6.
#7: Got a little confused when I never picked up the trail out of #6. Decided just to ignore it and use the contours..
#8-11: No real mistakes, but generally sloppy on the micro routes on these legs - on each of these I climbed one or two contours more that was necessary. Looking at the results, this is the only section of the course where my splits are consistently slower than Ross and Robbies.
#12-13: Fine, tried to stay strong on the climb.
#14: The big one. Lost contact and stopped way too early - lost 35secs. Amateur hour.
A couple people mentioned that being an early starter, I didn't have the benefit of seeing the 'flow' of the spectator control so the mistake is more acceptable - but I figure I still had a map in my hand telling me where to go, so I can't really use that to justify that mistake. Also had the fastest split on the following leg out of the spectator control and I never saw anyone doing that one as well.
#15-17: Good. Flowed well and spiked all 3. Probably too well, since my SI never registered #16.
#18: Weak Aussie route. Dropped to the road to avoid the light green. Lost 5 secs to the leaders on this misdemeanor.
Looking at the results now, there's a lot of opportunities to gain more time out there that aren't connected to running speed. I don't have a lot of experience in forest sprints, so it's good to have things to work on.
Regarding #16 - I know I went to it, GPS confirms it, so the unit just must have been sleepy.
Missing out on 3rd place to a SI fail does sting a little, but I figure in over 10 years of use this is the first time it has failed me. I'll just have to make sure I listen for the beep in the future.
Warmed up better for this race and felt much better for the whole thing.
Race went as planned, strong and smooth race except for the spectator control.
S-6: No problems. A little trouble getting into the new scale at #1 and a bit hesitant on the steep slopes at #3 and #6.
#7: Got a little confused when I never picked up the trail out of #6. Decided just to ignore it and use the contours..
#8-11: No real mistakes, but generally sloppy on the micro routes on these legs - on each of these I climbed one or two contours more that was necessary. Looking at the results, this is the only section of the course where my splits are consistently slower than Ross and Robbies.
#12-13: Fine, tried to stay strong on the climb.
#14: The big one. Lost contact and stopped way too early - lost 35secs. Amateur hour.
A couple people mentioned that being an early starter, I didn't have the benefit of seeing the 'flow' of the spectator control so the mistake is more acceptable - but I figure I still had a map in my hand telling me where to go, so I can't really use that to justify that mistake. Also had the fastest split on the following leg out of the spectator control and I never saw anyone doing that one as well.
#15-17: Good. Flowed well and spiked all 3. Probably too well, since my SI never registered #16.
#18: Weak Aussie route. Dropped to the road to avoid the light green. Lost 5 secs to the leaders on this misdemeanor.
Looking at the results now, there's a lot of opportunities to gain more time out there that aren't connected to running speed. I don't have a lot of experience in forest sprints, so it's good to have things to work on.
Regarding #16 - I know I went to it, GPS confirms it, so the unit just must have been sleepy.
Missing out on 3rd place to a SI fail does sting a little, but I figure in over 10 years of use this is the first time it has failed me. I'll just have to make sure I listen for the beep in the future.
Friday Apr 29, 2011 #
10 AM
Orienteering 40:00 [1] 4.0 km (10:00 / km)
shoes: New Balance MT101s
With hammer - sneaking one last go off-trail in the Deeve before we're kicked out for a couple of months.
General wandering and commenting on terrain quality. Nice.
General wandering and commenting on terrain quality. Nice.
Thursday Apr 28, 2011 #
5 PM
Running - Trail 53:06 7.85 km (6:46 / km) +257m 5:49 / km
ahr:142 max:181 shoes: Inov8 X-Talon 190s
TNT, now with added ARK Attack.
First run of the new Partial Summer Rally. The SumRall. 18:01 - new Australian record.
Didn't want to go all out given the races this weekend, but was still redlining on Lowry. Felt really good on the gnarly trail and terrain, less so on the hills.
Got to play with the new drill toys. turbo will be jealous he missed out - they're all muddy and used now.
First run of the new Partial Summer Rally. The SumRall. 18:01 - new Australian record.
Didn't want to go all out given the races this weekend, but was still redlining on Lowry. Felt really good on the gnarly trail and terrain, less so on the hills.
Got to play with the new drill toys. turbo will be jealous he missed out - they're all muddy and used now.
Wednesday Apr 27, 2011 #
Note
(rest day)
Inadvertent. Had hoped to get out during the 2nd hour of ARK, but the thought of getting sucked up by a tornado doesn't appeal. Also super tired after an early start this morning (by my standards).
Schools race went well today - after all the complaining I found OE super easy to use. Don't know what all the fuss is about.
Schools race went well today - after all the complaining I found OE super easy to use. Don't know what all the fuss is about.
Tuesday Apr 26, 2011 #
5 PM
Running - Trail intervals 1:05:44 11.08 km (5:56 / km) +172m 5:30 / km
ahr:141 max:181 shoes: Inov8 X-Talon 190s
TNT. First real 'trail' session of the season.
3,2,1,1,2,3 up the Bruce and the same back down again. Very small turnout tonight, but luckily our flanks were boosted by a few pieces of the HPP - in the form of Eric and Will. Sudden & Trav was there too, along with Trix doing her best Hound of the Baskerville impression in the real fog.
Took a long time to get going tonight, a long, long time. Even Trav was going faster than me on the early reps. On the way back up of the first set the legs finally decided what they wanted to do.
Felt OK considering the weekend, but not awesome.
Usual bannistairs after.
3,2,1,1,2,3 up the Bruce and the same back down again. Very small turnout tonight, but luckily our flanks were boosted by a few pieces of the HPP - in the form of Eric and Will. Sudden & Trav was there too, along with Trix doing her best Hound of the Baskerville impression in the real fog.
Took a long time to get going tonight, a long, long time. Even Trav was going faster than me on the early reps. On the way back up of the first set the legs finally decided what they wanted to do.
Felt OK considering the weekend, but not awesome.
Usual bannistairs after.
Monday Apr 25, 2011 #
Note
(rest day)
Learning the ins and outs of OE and then managing a 550 race entries left little time for much else.
But, cause of all the compliments about TDM, I'll give all you Canucks a laugh - Australia's answer to Flipper... and Lassie
But, cause of all the compliments about TDM, I'll give all you Canucks a laugh - Australia's answer to Flipper... and Lassie
Sunday Apr 24, 2011 #
10 AM
Orienteering race 29:40 4.68 km (6:21 / km) +40m 6:05 / km
ahr:155 max:173 shoes: Inov8 Oroc 280
TDM Stage 8
Middle Distance Race at Rocky Ridge.
I thought this would be a gimme giving I put the controls out on Thursday, but since I was entering the circle in other directions, it was a totally new experience.
Good:
Was able to keep a straight line in the direction I wanted to go on only a very rough compass, which is tough in rough terrain like that.
Looking up, left and right for big features constantly.
Bad: Wasn't keeping track of the fine details enough during those legs to be sure exactly where I was when entering the circle. Was often 30-50m off and was only due to the excellent visibility at the moment that I would spot the flag.
Never felt strong, nor flowing in the forest.
Lots of close times on this one, I look forward to compiling the splits. Though I'm worried some old guy with crap knees may have beaten me on some of them.
Middle Distance Race at Rocky Ridge.
I thought this would be a gimme giving I put the controls out on Thursday, but since I was entering the circle in other directions, it was a totally new experience.
Good:
Was able to keep a straight line in the direction I wanted to go on only a very rough compass, which is tough in rough terrain like that.
Looking up, left and right for big features constantly.
Bad: Wasn't keeping track of the fine details enough during those legs to be sure exactly where I was when entering the circle. Was often 30-50m off and was only due to the excellent visibility at the moment that I would spot the flag.
Never felt strong, nor flowing in the forest.
Lots of close times on this one, I look forward to compiling the splits. Though I'm worried some old guy with crap knees may have beaten me on some of them.
11 AM
Running - Trail 35:28 4.48 km (7:55 / km) +36m 7:37 / km
ahr:128 max:159 shoes: Inov8 Oroc 280
TDM Stage 8 (personal version)
Back out to move a few stands for the pursuit race. Didn't have a whole lot of time so luckily the features I had to move them to were strong and obvious.
Back out to move a few stands for the pursuit race. Didn't have a whole lot of time so luckily the features I had to move them to were strong and obvious.
1 PM
Orienteering race 46:58 6.92 km (6:47 / km) +50m 6:33 / km
ahr:157 max:169 shoes: Inov8 Oroc 280
TDM Stage 9
Pursuit race in the same area.
Hadn't eaten or drank anything since brekkie, so decided to run the start the pursuit instead of taking part. I think this was the right choice as I imagine Eric and Robbie would have caught me, then I would have felt the need to run at that speed.
Not as good as the morning, 2 biggish mistakes.
One on #2 for the earlier race, so the 3rd time I visited it and I just assumed I would recognise the area and just ran in the general direction. The other on #20, the typical almost finished the race so loose concentration and contact. Up to 4 mins lost I think. Haven't done any analysis so could be more, could be less.
Fun format - though there weren't many of us left by this point, it still felt like a race in the butterflies with people going in and out and trying to assess how far in front/behind they were!
Pursuit race in the same area.
Hadn't eaten or drank anything since brekkie, so decided to run the start the pursuit instead of taking part. I think this was the right choice as I imagine Eric and Robbie would have caught me, then I would have felt the need to run at that speed.
Not as good as the morning, 2 biggish mistakes.
One on #2 for the earlier race, so the 3rd time I visited it and I just assumed I would recognise the area and just ran in the general direction. The other on #20, the typical almost finished the race so loose concentration and contact. Up to 4 mins lost I think. Haven't done any analysis so could be more, could be less.
Fun format - though there weren't many of us left by this point, it still felt like a race in the butterflies with people going in and out and trying to assess how far in front/behind they were!
11 PM
Note
Whew.. and TDM is done.
Tired, but looking forward to West Point - time for someone else to do the work ;)
Tired, but looking forward to West Point - time for someone else to do the work ;)
Saturday Apr 23, 2011 #
8 AM
Orienteering 1:01:12 6.82 km (8:59 / km) +171m 7:59 / km
ahr:125 max:164 shoes: Inov8 Oroc 280
TDM Stage 4
Corridor course in the Deeve.
Didn't rehydrate properly yesterday and had nothing. Got to the point where I realised I was getting nothing out of the session since I was moving so slowly and know the area so well, so just decided to cut a big section off and wait for the boys to come back through and run back with them.
Felt a little better after the break, but still quite tired.
Corridor course in the Deeve.
Didn't rehydrate properly yesterday and had nothing. Got to the point where I realised I was getting nothing out of the session since I was moving so slowly and know the area so well, so just decided to cut a big section off and wait for the boys to come back through and run back with them.
Felt a little better after the break, but still quite tired.
2 PM
Orienteering 26:00 3.85 km (6:45 / km) +105m 5:57 / km
ahr:161 max:171 shoes: Inov8 Oroc 280
TDM Stage 5
Route Choice on Sulphur Springs.
A refuel (5 litres of water!) and rest courtesy of the Hottage (thanks trix) put the spring back in my step.
Happy with the routes I took, generally executed what I planned except for one point early on where I lost contact and went off line a little.
Felt pious by playing by the rules and not taking any trails, even though I know the area well enough that I could have cut a large chunk of time off by doing so!
Nice, warm and sunny - I like.
Route Choice on Sulphur Springs.
A refuel (5 litres of water!) and rest courtesy of the Hottage (thanks trix) put the spring back in my step.
Happy with the routes I took, generally executed what I planned except for one point early on where I lost contact and went off line a little.
Felt pious by playing by the rules and not taking any trails, even though I know the area well enough that I could have cut a large chunk of time off by doing so!
Nice, warm and sunny - I like.
3 PM
Orienteering 46:58 6.89 km (6:49 / km) +400m 5:17 / km
ahr:170 max:179 shoes: Inov8 Oroc 280
TDM Stage 5.
Downhill orienteering - up and down K2 5 times.
Have been looking forward to this one. Had a massive advantage knowing the trail up K2 and having hung all the flags, so took myself out of the running for the bonus seconds.
Not real errors, everything was where I left it and took all the routes I wanted to. There is one control I'm not positive I put in the right height of the gully, but no one said anything, so it must have been OK.
Though I wasn't the fastest up, I was pleased that I ran all 5 times up K2.
Downhill orienteering - up and down K2 5 times.
Have been looking forward to this one. Had a massive advantage knowing the trail up K2 and having hung all the flags, so took myself out of the running for the bonus seconds.
Not real errors, everything was where I left it and took all the routes I wanted to. There is one control I'm not positive I put in the right height of the gully, but no one said anything, so it must have been OK.
Though I wasn't the fastest up, I was pleased that I ran all 5 times up K2.
Friday Apr 22, 2011 #
1 PM
Orienteering 34:14 5.58 km (6:08 / km) +126m 5:31 / km
ahr:164 max:180 shoes: Inov8 Oroc 280
LE TOUR DU MARTEAU: Stage 1
Control Picking at Mt. Nemo.
Average to begin with. Was getting into the circle well but continually dragged off by similar features. Eric caught me half way through the second loop and it forced me into a higher level of intensity, which was good - I felt I was orienteering better under pressure.
Fun area - looking forward to going back.
Control Picking at Mt. Nemo.
Average to begin with. Was getting into the circle well but continually dragged off by similar features. Eric caught me half way through the second loop and it forced me into a higher level of intensity, which was good - I felt I was orienteering better under pressure.
Fun area - looking forward to going back.
2 PM
Orienteering 20:46 3.15 km (6:36 / km) +106m 5:39 / km
ahr:154 max:168 shoes: Inov8 Oroc 280
TDM Stage 2.
Fog course on Mt Nemo.
Really enjoyed this, was much smoother than the morning. Actually found it surprisingly easy, just run in the general direction, check what the feature was and keep your head up. No problems at all except the very last control - which was a little bingo-ish.
Fog course on Mt Nemo.
Really enjoyed this, was much smoother than the morning. Actually found it surprisingly easy, just run in the general direction, check what the feature was and keep your head up. No problems at all except the very last control - which was a little bingo-ish.
5 PM
Running - Trail 5:49 1.0 km (5:49 / km) +125m 3:35 / km
ahr:164 max:175 shoes: Inov8 Oroc 280
TDM Stage 3 - The Killer K
At Chedoke. Tunnel to Lowry, up and down the escarpment. Then a Nancy followed by a full stair climb.
Super tough, haven't been reduced to taking single steps on the stairs in a while. Thought at one point I was gaining on Robbie, then my legs just gave out.
Good to really push myself to the limit.
At Chedoke. Tunnel to Lowry, up and down the escarpment. Then a Nancy followed by a full stair climb.
Super tough, haven't been reduced to taking single steps on the stairs in a while. Thought at one point I was gaining on Robbie, then my legs just gave out.
Good to really push myself to the limit.
Thursday Apr 21, 2011 #
10 AM
Orienteering 1:25:28 5.0 km (17:06 / km) +72m 15:57 / km
ahr:102 max:152
Putting out control. Count 50%. Rocky Ridge is tough - even at walking pace.
5 PM
Running - Trail 44:43 5.99 km (7:28 / km) +264m 6:07 / km
ahr:132 max:172 shoes: New Balance MT101s
Long morning in the forest + poor food consumption = TNT fail.
Hopefully not a harbinger for the weekend.
Hopefully not a harbinger for the weekend.
Wednesday Apr 20, 2011 #
4 PM
Orienteering 31:13 2.93 km (10:38 / km) +87m 9:16 / km
ahr:129 max:186 (rest day) shoes: Inov8 Oroc 280
Throwing out some flags for ARK.
Good way to break in the new O Shoes. Best pair I've ever worn. Basically the same as the X-Talons with slightly more foot protection and spikes - really looking forward to testing them on the rock this weekend.
Good way to break in the new O Shoes. Best pair I've ever worn. Basically the same as the X-Talons with slightly more foot protection and spikes - really looking forward to testing them on the rock this weekend.
Tuesday Apr 19, 2011 #
5 PM
Running - Trail intervals 1:10:51 10.62 km (6:40 / km) +303m 5:50 / km
ahr:147 max:187 shoes: Inov8 X-Talon 190s
TNT. 6x4mins/2mins along the wavy fairway+some Radial Trail. Very undulating, but the even reps were easier with a lot more down.
Took a couple of reps to get going tonight, but felt stronger as the session went on. Mark and Mark were hammering tonight.
Bloody awful weather today, windy, damp and cold. I'm glad everyone else is complaining about it. Clearly the 25 day last week was just a tease.
Took a couple of reps to get going tonight, but felt stronger as the session went on. Mark and Mark were hammering tonight.
Bloody awful weather today, windy, damp and cold. I'm glad everyone else is complaining about it. Clearly the 25 day last week was just a tease.
6 PM
Core & Strength 20:00 [1]
What started as a group of about 10, dwindled to just 2 - turbo and myself smashed out an epic session of core. Nothing lame here, fo shiz.
Monday Apr 18, 2011 #
6 PM
Running - Trail 1:03:02 9.37 km (6:44 / km) +192m 6:06 / km
ahr:131 max:169 shoes: Inov8 X-Talon 190s
Easy valley run with the Roanoke crew. Did an extension to get us over an hour but got the trail network a little screwed up - had to do a little bit in the terrain. No big - it's pretty nice in there at the moment.
Sunday Apr 17, 2011 #
1 PM
Running - Trail 1:40:24 13.93 km (7:12 / km) +353m 6:24 / km
ahr:133 max:164 shoes: New Balance MT101s
One year in Canadia anniversary run.
Out with Trix having some fun on K2. Got back at exactly the same time as Travaloney returns home with their jealousy inducing tales of Hawaii.
Since I was ready to go, went out with Trav on his 'easy' jetlag killa loop.
Long day by the end of it! Got all 4 seasons, sun, wind, rain, snow and sun again - actually blizzarded up enough that visibility on K2 was reduced quite a bit. Big fat flakes, but fortunately nothing settled.
Out with Trix having some fun on K2. Got back at exactly the same time as Travaloney returns home with their jealousy inducing tales of Hawaii.
Since I was ready to go, went out with Trav on his 'easy' jetlag killa loop.
Long day by the end of it! Got all 4 seasons, sun, wind, rain, snow and sun again - actually blizzarded up enough that visibility on K2 was reduced quite a bit. Big fat flakes, but fortunately nothing settled.
Saturday Apr 16, 2011 #
3 PM
Running - Trail long 2:00:02 21.01 km (5:43 / km) +423m 5:11 / km
ahr:138 max:167 shoes: Inov8 X-Talon 190s
Late arvo start time gambit worked, only a couple minutes of rain for the entire run. Terrain was slip and fall fest so stayed on trail and tried to keep the pace honest.
Started to fade in the last 30 mins or so, wasn't fatigue so much as felt uncoordinated and heavy - kind of like my legs were slightly out of sync with my brain.
Almost talked myself out of K2 at the end, but my conscience got in the way. Trix provided lots of entertainment - lots of squirrel bounding.
Started to fade in the last 30 mins or so, wasn't fatigue so much as felt uncoordinated and heavy - kind of like my legs were slightly out of sync with my brain.
Almost talked myself out of K2 at the end, but my conscience got in the way. Trix provided lots of entertainment - lots of squirrel bounding.
Friday Apr 15, 2011 #
Note
Is anyone smt-ing tomorrow? From the logs I see lots of injuries and sickos.
If no one will be there, the current Hottage custodian will be sleeping in.
If no one will be there, the current Hottage custodian will be sleeping in.
3 PM
Running - Trail 51:00 8.0 km (6:23 / km) +210m 5:38 / km
ahr:135 max:189 shoes: New Balance MT101s
Tiffany & Washboard falls loop hammer showed me last year.
Much easier ascent than last time. Loop was a lot shorter than I remember, so added a backdoor ascent of K2 on the end for funsies.
K2 was nice and dry on the slopes. Unfortunately, given the forecast I don't think that will last for next weekends camp. Hopefully my new O shoes come before then.
Much easier ascent than last time. Loop was a lot shorter than I remember, so added a backdoor ascent of K2 on the end for funsies.
K2 was nice and dry on the slopes. Unfortunately, given the forecast I don't think that will last for next weekends camp. Hopefully my new O shoes come before then.
Thursday Apr 14, 2011 #
5 PM
Running - Trail 1:13:18 8.2 km (8:56 / km) +302m 7:33 / km
ahr:119 max:174 shoes: New Balance MT101s
Long warm up with turbo+dogs.
Hills with Hammerheads
Bannistairs. 4:04. Some traffic, I will go sub 4 if it kills me or have to push an Ipod walker blocking the right of way over the rails.
Another awesome evening.
Hills with Hammerheads
Bannistairs. 4:04. Some traffic, I will go sub 4 if it kills me or have to push an Ipod walker blocking the right of way over the rails.
Another awesome evening.
6 PM
Core & Strength 15:00 [1]
Roughly 3 x 5 mins bits of core over the course of the evening.
Wednesday Apr 13, 2011 #
4 PM
Orienteering 28:46 3.65 km (7:53 / km) +106m 6:53 / km
ahr:125 max:151 shoes: Inov8 X-Talon 190s
Putting out flags and markers for ARK.
5 PM
Running - Terrain tempo 29:31 5.29 km (5:35 / km) +183m 4:46 / km
ahr:168 max:183 shoes: Inov8 X-Talon 190s
Hadn't had time to run earlier in the day, so took advantage of the free extra hour I had and ran with the ARK Attack group.
I'd expected this to be a nice cruisy terrain run, but unfortunately Austin only runs at one speed; no matter whether the surface is trail, mud, uphill or down, so it became a bit of a smash fest. Fortunately he started to slow at the same time as I got a second wind after 20 mins so I didn't have to suffer the fate of being dropped by a 15 year old.
Another good evening - lots of crazy muddy kids by the end.
I'd expected this to be a nice cruisy terrain run, but unfortunately Austin only runs at one speed; no matter whether the surface is trail, mud, uphill or down, so it became a bit of a smash fest. Fortunately he started to slow at the same time as I got a second wind after 20 mins so I didn't have to suffer the fate of being dropped by a 15 year old.
Another good evening - lots of crazy muddy kids by the end.
Tuesday Apr 12, 2011 #
5 PM
Running - Trail intervals 1:25:09 13.29 km (6:24 / km) +374m 5:37 / km
ahr:142 max:183 shoes: New Balance MT101s
TNT. 10 x pumphouse loops.
After a week off and tough race on the weekend, really had to knuckle down to get through this one. The whole session was a case of fighting the overwhelming urge to stop and lie on the grass (the Smyth response).
Also started to run out of juice towards the end, the 9th rep was something that'd made Darth shake his head (though there was some organ rearrangement issues going on as well).
5 x nancies afterwards - Justin blitzed past me on the last rep, but I just pulled him back when he slowed near the top. Worrying turn of events.
After a week off and tough race on the weekend, really had to knuckle down to get through this one. The whole session was a case of fighting the overwhelming urge to stop and lie on the grass (the Smyth response).
Also started to run out of juice towards the end, the 9th rep was something that'd made Darth shake his head (though there was some organ rearrangement issues going on as well).
5 x nancies afterwards - Justin blitzed past me on the last rep, but I just pulled him back when he slowed near the top. Worrying turn of events.
6 PM
Core & Strength 15:00 [1]
Monday Apr 11, 2011 #
3 PM
Running - Trail 52:05 8.01 km (6:30 / km) +185m 5:50 / km
ahr:143 max:185 shoes: Inov8 X-Talon 190s
At least I don't have to tick that box anymore - just wish it could have been a couple days sooner.
Cruise down to Ancaster Creek with Trix to add a few missing tapes to GHO's April Training. Trails and slopes were nice a dry.
Slow on the climbs and a few sore bits where I cramped up at the GRR, but generally feeling pretty top notch.
Cruise down to Ancaster Creek with Trix to add a few missing tapes to GHO's April Training. Trails and slopes were nice a dry.
Slow on the climbs and a few sore bits where I cramped up at the GRR, but generally feeling pretty top notch.
Sunday Apr 10, 2011 #
Note
(sick) (rest day)
Surprisingly unsore. But climbing up the escarpment on a Trixy excursion was enough to make me realise running was out of the question.
Got a taste of the humidity that will soon be upon us. Was it really just 2 weeks ago we were doing TNT in the snow?
Got a taste of the humidity that will soon be upon us. Was it really just 2 weeks ago we were doing TNT in the snow?
Saturday Apr 9, 2011 #
9 AM
Orienteering race 3:53:18 29.15 km (8:00 / km) +374m 7:31 / km
ahr:161 max:193 (sick) shoes: Inov8 X-Talon 190s
Woke up this morning feeling good, stoked to have kicked the bug just in time.
Not so. Hit my max HR 4 minutes into the race and it stayed that way for the next 2 and a quarter hours. Had to plead with the team to sit me out the dog bones to get a break. The front 2 teams were likely uncatchable, so we gave turbo some orienteering training and made him get 4 out of the 6 controls in that section.
Half hour resting and refueling in the sun helped me a lot and finished off the it off. Fun day out, but disappointed and frustrated to be the weak link in the team. Sorry boys.
Thanks to the small team who put it all together, hopefully the teams that were still unaccounted for when we left made it back.
Not so. Hit my max HR 4 minutes into the race and it stayed that way for the next 2 and a quarter hours. Had to plead with the team to sit me out the dog bones to get a break. The front 2 teams were likely uncatchable, so we gave turbo some orienteering training and made him get 4 out of the 6 controls in that section.
Half hour resting and refueling in the sun helped me a lot and finished off the it off. Fun day out, but disappointed and frustrated to be the weak link in the team. Sorry boys.
Thanks to the small team who put it all together, hopefully the teams that were still unaccounted for when we left made it back.
C • GRR 3
Friday Apr 8, 2011 #
4 PM
Running - Trail 21:40 3.76 km (5:46 / km) +71m 5:16 / km
ahr:148 max:167 (sick) shoes: New Balance MT101s
Escarpment cruise with the T-Dog.
Feeling normal today, but not firing at all during the run. Trails were super dry - felt nice and fast, hopefully will be the same tomorrow.
Feeling normal today, but not firing at all during the run. Trails were super dry - felt nice and fast, hopefully will be the same tomorrow.
Thursday Apr 7, 2011 #
Running - Trail 35:00 [2] 5.0 km (7:00 / km)
slept:8.0 (sick) shoes: New Balance MT101s
25 out and back along Foreshore trail at low intensity + 10 running sister loops with the Thursday Fusion group.
Felt 95% today, but RHR was still pretty high (50-60 vs 35-40). Low intensity felt OK, nothing painful - but the hills felt tough. Hopefully another good nights sleep and I'll be back to normal.
Felt 95% today, but RHR was still pretty high (50-60 vs 35-40). Low intensity felt OK, nothing painful - but the hills felt tough. Hopefully another good nights sleep and I'll be back to normal.
Wednesday Apr 6, 2011 #
4 PM
Orienteering 1:00:00 [1] 3.5 km (17:09 / km) +100m 15:00 / km
(sick) shoes: Inov8 X-Talon 190s
Crap sleep, woke up feeling out of it and exhausted. Never really improved throughout the day - at one point I didn't think I could muster the energy to fill my car with all the stuff required for ARK, let alone put out all the flags and stuff.
However, fuelled on coffee, coke, chocolate and muffins I was able to get out and get everything done, get through 2 hours of ARK and most surprisingly, not forget anything vital. Good session tonight - I like enthusiastic kids.
However, fuelled on coffee, coke, chocolate and muffins I was able to get out and get everything done, get through 2 hours of ARK and most surprisingly, not forget anything vital. Good session tonight - I like enthusiastic kids.
Tuesday Apr 5, 2011 #
5 PM
Running - Trail intervals 50:00 [3] 7.58 km (6:36 / km) +212m 5:47 / km
(sick) shoes: New Balance MT101s
TNT. Wasn't sure if I would do this, but I walked into Westdale at lunch and felt a lot better, so just decided to head out and cruise round.
17th fairway ints, so started slow and short but felt pretty good, so with each int I got a little faster and added some length.
Got better and better with each one, felt my sinuses clearing and equalizing at one point. Still not 100%, but feel a lot better for having done it.
17th fairway ints, so started slow and short but felt pretty good, so with each int I got a little faster and added some length.
Got better and better with each one, felt my sinuses clearing and equalizing at one point. Still not 100%, but feel a lot better for having done it.
6 PM
Core & Strength 15:00 [1]
Got out of the wind - it was a really nice evening. Clear, fresh and cool but not cold. Very similar to a Tassie Spring day (just 10 degrees colder and occasional snow instead of showers)
Monday Apr 4, 2011 #
Note
(sick)
Dammit, thought I'd dodged the latest bout. Hopefully just a head cold.
Sunday Apr 3, 2011 #
4 PM
Orienteering 47:39 [2] 5.34 km (8:55 / km) +125m 7:59 / km
I had lofty plans for today, but kept finding other things to do that stopped me from getting out the door. On the plus side I have a super clean room, bathroom and brand spanking new separate office (AM) / CounterStrike HQ (PM)
Fortunately, dontgetlost.ca's April training appeared in my inbox during the afternoon which provided enough motivation to get out the door. Joined a few of the controls together to make decent legs for doing some compass practice.
Some went well, some very bad. When the forest was fast and open I was impressively accurate, but I sucked hard on any sections with even an wisp of green - I would focus too much on trying to move quickly through the crap and stopped looking at both the map and compass.
Fun to get out - forest was much drier and much pricklier than expected, regretted not going with full leg cover.
Fortunately, dontgetlost.ca's April training appeared in my inbox during the afternoon which provided enough motivation to get out the door. Joined a few of the controls together to make decent legs for doing some compass practice.
Some went well, some very bad. When the forest was fast and open I was impressively accurate, but I sucked hard on any sections with even an wisp of green - I would focus too much on trying to move quickly through the crap and stopped looking at both the map and compass.
Fun to get out - forest was much drier and much pricklier than expected, regretted not going with full leg cover.
Saturday Apr 2, 2011 #
8 AM
Running - Terrain long 2:08:50 17.29 km (7:27 / km) +517m 6:29 / km
ahr:140 max:178 shoes: Inov8 X-Talon 190s
smt. turbo, Sudden, trav, 2 dogs and special guest star Tarno.
Similar Scandinavian terrain loop as a couple weeks ago, but this time with two ascents of K2. Timed well today, the ground was still frozen so a nice hard surface to run on - but the sun was still warm enough so 1 layer was all you needed.
Felt good in the first and last half hours but not so good in the middle - luckily it was enough to take the polka dot cap. Tarno almost died at one point, then he was OK - worrying, but impressive recovery skills.....
Similar Scandinavian terrain loop as a couple weeks ago, but this time with two ascents of K2. Timed well today, the ground was still frozen so a nice hard surface to run on - but the sun was still warm enough so 1 layer was all you needed.
Felt good in the first and last half hours but not so good in the middle - luckily it was enough to take the polka dot cap. Tarno almost died at one point, then he was OK - worrying, but impressive recovery skills.....
Friday Apr 1, 2011 #
6 PM
Running - Trail 52:20 8.54 km (6:08 / km) +133m 5:41 / km
ahr:136 max:162 shoes: New Balance MT101s
Just call me Borer the Explorer.
Same (planned) loop as Monday, but in reverse. Found all the trails I wanted to this time and also some junctions to be saved for a later date.
Trails north of York Rd weren't super exciting, but at least now I know where they lead and how to get to them. The river valley south of York was super fun, fast open Deeve-esque forest and a very little debris - however, the section where the powerlines cross would be disgusting during the summer going by the amount of dead, yellowed veg that's carpeting the ground.
Feeling pretty flat.
Same (planned) loop as Monday, but in reverse. Found all the trails I wanted to this time and also some junctions to be saved for a later date.
Trails north of York Rd weren't super exciting, but at least now I know where they lead and how to get to them. The river valley south of York was super fun, fast open Deeve-esque forest and a very little debris - however, the section where the powerlines cross would be disgusting during the summer going by the amount of dead, yellowed veg that's carpeting the ground.
Feeling pretty flat.