Training Log Archive: AnvilIn the 31 days ending Jul 31, 2007:
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Tuesday Jul 31, 2007 #
Note
Dahab, Egypt
I've been itching to go for a run for a while now, but it's too farkin' hot. Woke up at 6:30 cause I went the cheap option where I'm staying, fan instead of aircon ($5 cheaper). Since the sun was just coming up I decide to get up and have a crack. Maybe cause I'm always struggle with the early morning run, or possibly due to the 'gastric issues' I've had recently but I got 500m and pulled the plug. Felt like crap & doing over 6 min/km. Walked for another hour or so, climbed a hill and looked over to Saudi Arabia and went back.
Spent the rest of the day snorkelling the Blue Hole, where the hold the World Deep Water Diving Champs. Saw lots of pretty fish and coral.
I've been itching to go for a run for a while now, but it's too farkin' hot. Woke up at 6:30 cause I went the cheap option where I'm staying, fan instead of aircon ($5 cheaper). Since the sun was just coming up I decide to get up and have a crack. Maybe cause I'm always struggle with the early morning run, or possibly due to the 'gastric issues' I've had recently but I got 500m and pulled the plug. Felt like crap & doing over 6 min/km. Walked for another hour or so, climbed a hill and looked over to Saudi Arabia and went back.
Spent the rest of the day snorkelling the Blue Hole, where the hold the World Deep Water Diving Champs. Saw lots of pretty fish and coral.
Thursday Jul 19, 2007 #
Note
slept:18.0 (rest day)
Check out the temps on the right!
Tuesday Jul 17, 2007 #
Running 1:10:00 [2] 12.8 km (5:28 / km)
ahr:135 max:165 shoes: Mizuno Trail Bargain
So I'm fulla-shit. *This* will be my last log for a while. Had everything done I needed to do by lunchtime today, so did a tourist loop of the CBD to take advantage of the nice mild weather I won't be seeing again for a while. Potts Point -> Domain -> Opera House -> Circular Quay -> The Rocks -> Bridge and Back -> Observatory Pt -> Darling Harbour Haymarket -> Hyde Park -> Kings Cross.
Felt like crap running through circular quay so had a rest on one of the seats. Got going again and felt all good for the rest oif it. Longer than planned, but good. Not as good as Tassie though.
Felt like crap running through circular quay so had a rest on one of the seats. Got going again and felt all good for the rest oif it. Longer than planned, but good. Not as good as Tassie though.
Monday Jul 16, 2007 #
Note
So thats it in Aussieland for me for a while now. Looking back at the last 6 months, I'm pretty happy with my ability now after starting from scratch in January after 9 months of no training since Easter 2006.
I've discovered I actually enjoy doing classic length races, but need to work on my endurance for them and also need to learn to navigate at the speed I can now run for Sprint and Middle distance races and in general get faster.
If the orienteering in London isn't much chop, I'll probably look to train for a marathon or Olympic distance triathlon. Attackpoint logs will be sporadic for the next month or so, I don't forsee North Africa being that conducive to going for runs, but once I hit Europe I will be implementing a one run per city visited minimum training plan.
I've discovered I actually enjoy doing classic length races, but need to work on my endurance for them and also need to learn to navigate at the speed I can now run for Sprint and Middle distance races and in general get faster.
If the orienteering in London isn't much chop, I'll probably look to train for a marathon or Olympic distance triathlon. Attackpoint logs will be sporadic for the next month or so, I don't forsee North Africa being that conducive to going for runs, but once I hit Europe I will be implementing a one run per city visited minimum training plan.
Sunday Jul 15, 2007 #
Orienteering race (Oz Relays) 57:38 [4] *** 9.48 km (6:05 / km) +360m 5:07 / km
ahr:167 max:179 spiked:15/17c shoes: Grey Asics
Probably cause we were spoilt by having such awesome terrain for the week, but this race really felt pretty basic. Some might say boring, but not I.
Navigationally perfect bar a 1min mistake on a rock when the control was obscured by a tree and a bad decision on the last long leg made me change my route choice part way through, probably costing another minute or 2?
Physically I thought I was pushing it, but I'd think my average HR would be higher if I was really going at cacpacity - ran the whole way bar the big hill after the 1st spectator control and that was only when I realised I was running at walking pace anyway. I think if I'd been in a group I could have done a better time, but Lee came back 4 mins behind the VIC pack and on terrain that fast and easy I was never going to be able to catch them up. I did catch up Sebba and Steve Todkill (I think?) easrly, but our courses were so split we never really saw much of each other.
Navigationally perfect bar a 1min mistake on a rock when the control was obscured by a tree and a bad decision on the last long leg made me change my route choice part way through, probably costing another minute or 2?
Physically I thought I was pushing it, but I'd think my average HR would be higher if I was really going at cacpacity - ran the whole way bar the big hill after the 1st spectator control and that was only when I realised I was running at walking pace anyway. I think if I'd been in a group I could have done a better time, but Lee came back 4 mins behind the VIC pack and on terrain that fast and easy I was never going to be able to catch them up. I did catch up Sebba and Steve Todkill (I think?) easrly, but our courses were so split we never really saw much of each other.
Saturday Jul 14, 2007 #
Orienteering race (Oz Champs) 1:56:33 [3] ***** 16.9 km (6:54 / km) +400m 6:10 / km
ahr:164 max:177 shoes: Grey Asics
Was pretty cautious and wanted to keep an constant pace, didn't want to tire myself out - still not really sure how to handle these longer races. Realised when I punched one of the #20's I had gone waaaay to conservatively and had heaps left in the tank - when I got back it really didn't feel like I'd done that much at all.
Orienteered pretty ordinary, 30sec-1min mistakes an about half the controls added a big chunk to my time, generally not on the ball in the circle.
Felt like a pretty easy course for the terrain though, maybe just cause I'm used to granite being much harder to get around and this area is mapped so well?
Orienteered pretty ordinary, 30sec-1min mistakes an about half the controls added a big chunk to my time, generally not on the ball in the circle.
Felt like a pretty easy course for the terrain though, maybe just cause I'm used to granite being much harder to get around and this area is mapped so well?
Friday Jul 13, 2007 #
Running 21:00 [2] 4.01 km (5:14 / km)
ahr:145 max:180 shoes: Mizuno Trail Bargain
Ran around the 'Dubbo Dash' area in the evening with Pookie. Nice little jaunt - that embankment that everyone slid down was looking a little worse for wear.
Had a really high heart rate right at the start - weird.
Ran further than Ryan again, he is quite lazy.
Had a really high heart rate right at the start - weird.
Ran further than Ryan again, he is quite lazy.
Thursday Jul 12, 2007 #
Orienteering race (Western Plains 2) 37:55 [4] ***** 5.9 km (6:26 / km) +185m 5:33 / km
ahr:172 max:185 spiked:11/21c shoes: Grey Asics
Short public race on the JWOC middlw distance map. I was looking forward to this race, being a length I can now cope with at a decent pace.
Wasn't happy when I finished due to a 1:30 mistake at #1 and running off the map at #6 costing 4:30. Looking at the GPS track and splits I found 0:30 - 1:00 mistakes at 3,4,7 and 9, so my time was a little embarassing, looking like I haven't really improved since making the step up.
Positives was my running speed felt a lot faster than I used to be, and I pretty much nailed most of the controls in the picking loop after the spectator control.
Awesome terrain, in places like a garden with nice green grass lawns surrounding hundreds rocks - brilliant.
Wasn't happy when I finished due to a 1:30 mistake at #1 and running off the map at #6 costing 4:30. Looking at the GPS track and splits I found 0:30 - 1:00 mistakes at 3,4,7 and 9, so my time was a little embarassing, looking like I haven't really improved since making the step up.
Positives was my running speed felt a lot faster than I used to be, and I pretty much nailed most of the controls in the picking loop after the spectator control.
Awesome terrain, in places like a garden with nice green grass lawns surrounding hundreds rocks - brilliant.
Running warm up/down 20:00 [2]
shoes: Grey Asics
Run to the start and a bit of jogging waiting for the start time.
Tuesday Jul 10, 2007 #
Orienteering race 1:12:35 [4] ***** 10.5 km (6:55 / km) +400m 5:48 / km
ahr:168 max:179 spiked:13/21c shoes: Grey Asics
Public Race on yesterdays JWOC Classic Map. Pretty awesome terrain, was expecting it to be a lot harder to run through.
Biggest time loss was due to fairly ordinary route choices. Nailed a lot of early controls, and did OK on one of the late ones that caused a few people to run off the map - why the organisers cut the map in that area is anyones guess, looking at the JWOC maps they actually cut off the best route.
Biggest time loss was due to fairly ordinary route choices. Nailed a lot of early controls, and did OK on one of the late ones that caused a few people to run off the map - why the organisers cut the map in that area is anyones guess, looking at the JWOC maps they actually cut off the best route.
Running warm up/down 15:00 [3]
Run to the start and a bit of jogging.
Monday Jul 9, 2007 #
Running 20:00 [2] 3.71 mi (5:23 / mi)
ahr:136 max:170
Easy leg stretcher on the streets with Em and Capt'n Pookie. Nothing real interesting until Ryan almost injured himself trying to beat me in a competition of Duelling Garmins. He didn't. :)
Sunday Jul 8, 2007 #
Orienteering race (Dubbo Dash) 14:55 [5] 3.2 km (4:40 / km) +80m 4:09 / km
ahr:170 max:184 shoes: Mizuno Trail Bargain
I was perversely looking forward to this. I knew it would be pretty ordinary as we snuck a peek at the 'terrain' as we drove past over the bridge.
Planned on only glancing at the map if necessary, considering it was a mass start I knew I wouldn't be in the lead.
After watching a few good stacks down the slippery slope on the way to #2, decided to do the whole thing on my arse. Got a little bit out of the control and crash landed on the concrete at the bottom (almost taking out Toph on the way - somehow kicked his map out of his hands), came away unscathed though. Except for my map, which was covered in mud.
Pretty pleased to be able to see the front runners for most of the course until the slog towards the end, pretty displeased with Lee who let everyone pass him but cut me off on #16.
Planned on only glancing at the map if necessary, considering it was a mass start I knew I wouldn't be in the lead.
After watching a few good stacks down the slippery slope on the way to #2, decided to do the whole thing on my arse. Got a little bit out of the control and crash landed on the concrete at the bottom (almost taking out Toph on the way - somehow kicked his map out of his hands), came away unscathed though. Except for my map, which was covered in mud.
Pretty pleased to be able to see the front runners for most of the course until the slog towards the end, pretty displeased with Lee who let everyone pass him but cut me off on #16.
Saturday Jul 7, 2007 #
Event: JWOC 2007
Orienteering race (NSW Champs Tuckland) 2:01:45 [3] 16.0 km (7:37 / km) +500m 6:35 / km
shoes: Grey Asics
First proper Elite race and longest course I've done I think.
Not really aiming for anything, just to keep a consistant pace for the entire course. Happy that I was able to almost do all of it without being reduced to a walk bar a little bit at the end.
Pretty slow on the 1st leg, about 3km with no good route choice. Wasted time trying to read the small rock on the way that wasn't really mapped. Ezy and Toph both got me at the 1st control, forced myself not to be negative and kept going. Another wobble at #3 overreading the rock again. Pretty good after that till a slight navigation malfunction at #16. Started walking the hills at 21 and had a little walk on the last longish leg to 26 to get my bearings in a vagueish bit.
Generally happy with the time, now I know I can handle that length I'll try to get better at it. Will have to get my arse into gear and start doing longer runs.
Not really aiming for anything, just to keep a consistant pace for the entire course. Happy that I was able to almost do all of it without being reduced to a walk bar a little bit at the end.
Pretty slow on the 1st leg, about 3km with no good route choice. Wasted time trying to read the small rock on the way that wasn't really mapped. Ezy and Toph both got me at the 1st control, forced myself not to be negative and kept going. Another wobble at #3 overreading the rock again. Pretty good after that till a slight navigation malfunction at #16. Started walking the hills at 21 and had a little walk on the last longish leg to 26 to get my bearings in a vagueish bit.
Generally happy with the time, now I know I can handle that length I'll try to get better at it. Will have to get my arse into gear and start doing longer runs.
Running warm up/down 20:00 [1]
Longer warm up than usual - forgot my clue sheet holder and had to go back
Wednesday Jul 4, 2007 #
Running (Beaches) 30:00 [2] 6.2 km (4:50 / km) +40m 4:41 / km
ahr:140 max:160
Quick and easy jaunt along the beach. Grey, cool and still. Tide was well up, got wet feet in a couple of places!
If anyone wants to go for a run in lieu of Tour tomorrow send me a msg
If anyone wants to go for a run in lieu of Tour tomorrow send me a msg
Tuesday Jul 3, 2007 #
Running hills (Belvins Loop) 37:50 [3] 6.8 km (5:34 / km) +300m 4:33 / km
ahr:146 max:166 shoes: White Asics
Went for a cruise around the Meehan Range, 30 mins all uphill followed by 7.5 mins down - hate how it works like that.
Ran through the Sprint Champs area, looks pretty interesting - shame I'll be missing it. Some interesting erosion features kinda like Vic gold mining, even spotted a few blackberries!
Ran through the Sprint Champs area, looks pretty interesting - shame I'll be missing it. Some interesting erosion features kinda like Vic gold mining, even spotted a few blackberries!
Monday Jul 2, 2007 #
Running (Fiddlers) 20:28 [5] 5.0 km (4:06 / km) +150m 3:34 / km
ahr:170 max:180 shoes: White Asics
Did a final Fiddlers to see if I have improved much recently. 30 seconds off my last PB and over a minute faster than my pre-easter time. Reckon I coulda done under 20 if it'd had been done as a handicap in a group, but I'll happily take that time.
Felt good, but not exhausted. Still gonna struggle with the courses at Dubbo.
Felt good, but not exhausted. Still gonna struggle with the courses at Dubbo.
Running warm up/down 20:00 [1]
Warm up and lazy arse warm down