Training Log Archive: AnvilIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
10 AM
Running 31:44 [3] 4.49 km (7:04 / km) +18m 6:56 / km
ahr:143 max:163 weight:79.5kg shoes: Brooks Cascadias
Ran from end car park to about 2/3rd of the way along Pittwater. Warm.
11 AM
Orienteering 50:00 [3] 4.4 km (11:22 / km) +34m 10:57 / km
ahr:143 max:174 shoes: Brooks Cascadias
4x1km sprinterval type courses on the awesome stuff out the end. There were 3 of us, myself, Ilka and Jenny and we took turns hanging the toilet paper and being chased down by the others. I got one of my early ones wrong and and was way wrong on one of Ilka's, but thought I was in the right spot and Ilka had put it out wrong, consequently stuffed the following as well. The final section that I hung out was really fun, I think I've only been that far out on a course once before.
12 PM
Running 29:32 [4] 5.07 km (5:50 / km) +28m 5:40 / km
ahr:167 max:178 shoes: Brooks Cascadias
Back along 7 Mile. It's funny, I don't ever really feel the heat, but my HR was pretty high for the pace we were running at, I can only guess it was because of the heat.
Glad to get back and have a swim, water was perfect.
Glad to get back and have a swim, water was perfect.
Saturday Jan 30, 2010 #
Note
(rest day)
Accidental.
Midday wedding went on a lot longer that expected. Feel like I've been for a run after sitting in the sun all day drinking beer, so maybe I should log it as training anyway :)
Midday wedding went on a lot longer that expected. Feel like I've been for a run after sitting in the sun all day drinking beer, so maybe I should log it as training anyway :)
Friday Jan 29, 2010 #
5 PM
Running 34:56 [2] 6.67 km (5:14 / km) +40m 5:05 / km
ahr:136 max:155 weight:79.4kg shoes: Triumphs v2.0
Cruisiest of cruises along Bellerive and Howrah Beaches, working out a few niggles in a few different places.
Went for a long dip afterwards, will never take swimming after a run for granted ever again - never gets old. A coupla blokes came down to the beach, I imagine after training at the Bellerive Oval, who then proceeded to gay it up with girly squeals every time a wave hit them. I was embarrassed for my gender.
Went for a long dip afterwards, will never take swimming after a run for granted ever again - never gets old. A coupla blokes came down to the beach, I imagine after training at the Bellerive Oval, who then proceeded to gay it up with girly squeals every time a wave hit them. I was embarrassed for my gender.
Thursday Jan 28, 2010 #
11 AM
Running intervals 45:00 [5] 7.1 km (6:20 / km)
ahr:141 max:184 weight:79.6kg shoes: Triumphs v2.0
Short intervals at Kangaroo Bay.
2 x 4 x 400m on 3 minutes with a 5 min gap between groups. 10 min W/U and enough W/D to bring the session to 45 minutes.
Usually struggle pushing myself doing ints alone, no exception today. Did get increasingly faster with each rep with no real perceived increase in effort which was weird, inadequate warm up?
Took my shoes off on the last 2 reps to have a crack at barefoot - it was awesome, except for the moisture on the track at the 2nd bend.
Splits were 78, 82, 82, 82, 81, 79, 77, 76. Was doing 72-74 at my best in late 2008 (though was in a group, late in the day and 20 degrees cooler), so still got a bit of work to do.
2 x 4 x 400m on 3 minutes with a 5 min gap between groups. 10 min W/U and enough W/D to bring the session to 45 minutes.
Usually struggle pushing myself doing ints alone, no exception today. Did get increasingly faster with each rep with no real perceived increase in effort which was weird, inadequate warm up?
Took my shoes off on the last 2 reps to have a crack at barefoot - it was awesome, except for the moisture on the track at the 2nd bend.
Splits were 78, 82, 82, 82, 81, 79, 77, 76. Was doing 72-74 at my best in late 2008 (though was in a group, late in the day and 20 degrees cooler), so still got a bit of work to do.
6 PM
Running 42:23 [2] 7.13 km (5:57 / km) +100m 5:33 / km
ahr:126 max:133 shoes: Brooks Cascadias
Easy cruise along the pipeline track with Ilka. Perfect for my legs after this mornings effort.
Wednesday Jan 27, 2010 #
3 PM
Running 53:10 [3] 10.11 km (5:16 / km) +227m 4:44 / km
ahr:151 max:167 weight:80.2kg shoes: Brooks Cascadias
2 laps of Fiddlers. Felt really good for the first time in ages, bounced up the hills and cruised the descents - hope this continues.
4 PM
Orienteering race 21:54 [4] 3.5 km (6:15 / km) +110m 5:24 / km
ahr:165 max:175 shoes: Brooks Cascadias
Summer series race. Fairly enjoyable course and was still feeling OK - starting down near the Botanic Gardens made a nice change. Made the most of my new found knowledge of unmapped tracks. Ran 4km total.
Grass seeds aplenty.
Grass seeds aplenty.
Tuesday Jan 26, 2010 #
9 AM
Running 41:59 [3] 4.57 km (9:11 / km) +194m 7:35 / km
ahr:134 max:177 shoes: Brooks Cascadias
Domain terrain hills.
Back on the horse. Only got a coupla hours sleep and slept through the alarm - woke up 10 minutes before we were meant to meet. Jumped up, got changed and scarfed down an apple, choc biscuit and a glass of juice and was on the domain only 15 minutes late!
Did a similar session to what we did last year, 4x longer, gradual hills (50-60 secs), 4x short and steep hills (~40 secs) and 1 long one to finish off, but then Sarah decided she wanted to do 10 so we did one more long one.
Veg has doubled since last year, so it's way more physical and you don't see the debris until it's right in front of you - probably a good thing, but it's annoying at the time :)
Felt better than I thought I would, given the lack of sleep and the fact I was sleeping half an hour before we started running!
Gonna have to find someone to do these with me once Sarah and Brea head off to their respective Uni's.
Back on the horse. Only got a coupla hours sleep and slept through the alarm - woke up 10 minutes before we were meant to meet. Jumped up, got changed and scarfed down an apple, choc biscuit and a glass of juice and was on the domain only 15 minutes late!
Did a similar session to what we did last year, 4x longer, gradual hills (50-60 secs), 4x short and steep hills (~40 secs) and 1 long one to finish off, but then Sarah decided she wanted to do 10 so we did one more long one.
Veg has doubled since last year, so it's way more physical and you don't see the debris until it's right in front of you - probably a good thing, but it's annoying at the time :)
Felt better than I thought I would, given the lack of sleep and the fact I was sleeping half an hour before we started running!
Gonna have to find someone to do these with me once Sarah and Brea head off to their respective Uni's.
Monday Jan 25, 2010 #
Note
(rest day)
Bout due for one.
Doing my first bit of mapping - starting off easy with a remap of the Domain. More to do than I thought, keep finding new tracks and don't think the vegetation has been updated since the mid 90s. Also a couple of areas that'll be good for sprint races, so good practice for the next couple of maps to be done.
Doing my first bit of mapping - starting off easy with a remap of the Domain. More to do than I thought, keep finding new tracks and don't think the vegetation has been updated since the mid 90s. Also a couple of areas that'll be good for sprint races, so good practice for the next couple of maps to be done.
Sunday Jan 24, 2010 #
10 AM
Running 1:17:40 [3] 12.86 km (6:02 / km) +46m 5:56 / km
ahr:142 max:160 shoes: Brooks Cascadias
Run down at Pittwater with Ilka, Julia and Brea. Out through the dunes and back along 7 Mile. 43 mins out and 35 back.
Was actually feeling pretty good after a decent week for me, normally coming back along the beach is such a boring slog, but it flew by today (and it was pretty funny watching Julia being afraid of and running away from the crabs the size of a 5c piece).
Still not back at the level I was before the Incident, but I feel like I'm making headway.
Was actually feeling pretty good after a decent week for me, normally coming back along the beach is such a boring slog, but it flew by today (and it was pretty funny watching Julia being afraid of and running away from the crabs the size of a 5c piece).
Still not back at the level I was before the Incident, but I feel like I'm making headway.
Saturday Jan 23, 2010 #
3 PM
Orienteering tempo 21:34 [4] 4.0 km (5:24 / km) +13m 5:18 / km
ahr:157 max:168 shoes: Brooks Cascadias
Tempo-y terrain run in the 5 Mile Pines. Grabbed an old park course and roughly did that, was surprisingly accurate considering I barely looked at the map.
Felt OK, still a little cautious of the wound whenever running through scrub/bracken - it's still a bit fragile.
Felt OK, still a little cautious of the wound whenever running through scrub/bracken - it's still a bit fragile.
Running warm up/down 30:00 [2] 4.5 km (6:40 / km)
ahr:136 max:157 shoes: Brooks Cascadias
Parked at 7 Mile, ran up through the pines to 5 Mile and back. Some very soft sand tracks in places, quicksandesque.
Friday Jan 22, 2010 #
3 PM
Running 54:42 [3] 10.0 km (5:28 / km) +227m 4:55 / km
ahr:149 max:169 shoes: Kayanos
Two cruisy laps of Fiddlers, just tried to keep the legs ticking over and a constant pace. Worked too, the split for the 2 laps was only 15 seconds apart.
Feeling pretty weary though, had that little voice in my head telling me to cut off the major hill on the second lap (I call that voice Smythie), but then went on autopilot for a while and was half way up the hill before I realised it.
Bloody weird day, sunny and warm when I started, then cloudy, then overcast, then in pissed down at the end.
Feeling pretty weary though, had that little voice in my head telling me to cut off the major hill on the second lap (I call that voice Smythie), but then went on autopilot for a while and was half way up the hill before I realised it.
Bloody weird day, sunny and warm when I started, then cloudy, then overcast, then in pissed down at the end.
Thursday Jan 21, 2010 #
6 PM
Running hills 42:18 [3] 6.5 km (6:30 / km) +308m 5:16 / km
ahr:137 max:164 shoes: Brooks Cascadias
Loop on the mountain, fitted in the new part of the North South track which is pretty nice - will be awesome when they extend it all the way to the Mountain Bike park in Tolosa. Felt pretty good, slowly the fitness is coming back.
Another great night, summer is awesome.
Another great night, summer is awesome.
Wednesday Jan 20, 2010 #
3 PM
Running 1:00:00 [3] 10.0 km (6:00 / km) +429m 4:56 / km
ahr:150 max:172 shoes: Brooks Cascadias
Ridgeway to Fern Tree via Pipeline track, O' Gradys Falls down to Strickland Ave and back up to over Huon Rd.
Felt heavy on the hills, but pretty good on the flats and downhills. Was nice and weary by the end, perfect for...
Felt heavy on the hills, but pretty good on the flats and downhills. Was nice and weary by the end, perfect for...
4 PM
Orienteering race 26:09 [4] 3.1 km (8:26 / km) +146m 6:50 / km
ahr:163 max:177
First summer series event on Knocklofty.
Was looking through last years logs and noticed I was doubling up before or after these, cause well, 3km isn't much of a course.
Aim of the day was planning ahead, had to have the entire next leg planned before - not really hard to do on Knocklofty, but it's good habit to get into.
Lost a minute overunning #9 and was pretty slow through the rough stuff from there to the finish, had only put a bit of tape over the foot wound and it had come off.
Nice night though and a pretty good turn up by the looks of it.
Was looking through last years logs and noticed I was doubling up before or after these, cause well, 3km isn't much of a course.
Aim of the day was planning ahead, had to have the entire next leg planned before - not really hard to do on Knocklofty, but it's good habit to get into.
Lost a minute overunning #9 and was pretty slow through the rough stuff from there to the finish, had only put a bit of tape over the foot wound and it had come off.
Nice night though and a pretty good turn up by the looks of it.
Tuesday Jan 19, 2010 #
6 PM
Running 59:07 [4] 11.0 km (5:22 / km)
ahr:153 max:186 shoes: Triumphs v2.0
Interval session on the domain. 6min, 4min, 2min, 4min, 6min with increasing pace in the 4s.
Felt good on the first one, but died in the arse on each successive one after that. The last 2 were agony. Have been feeling flat since getting back from St. Helens.
Ilka was runnning well tonight - smashed me on the 2nd 4 minuter!
Felt good on the first one, but died in the arse on each successive one after that. The last 2 were agony. Have been feeling flat since getting back from St. Helens.
Ilka was runnning well tonight - smashed me on the 2nd 4 minuter!
Sunday Jan 17, 2010 #
Note
Had been given the monumental task of organising the Camp Champs. All I knew was that I wanted to have head to head racing and not have a peg relay, so decided to to a pairs relay to give the juniors going to the upcoming NOL weekend a taste of things to come.
Have never set a relay style course with forking so was a good chance to try my hand at it. Whipped up a 2km loop on Chiron (Jasons Task was first choice as it's still fast from being burnt out, but couldn't open the map on my computer) with 3 forks. As it's a tough area put most controls near big catching features or with a big linear feature lead in so the less experienced kids wouldn't struggle.
With each pair doing two legs each the total course length of 8.4km, I predicted the winning team would take about 90 minutes with the slowest taking about 2 hours.
Started off as I thought, Oscar came back first in a touch over 16 minutes with most others coming back within the next 5 minutes. Reports of most of the pack ran to the same first control (F) and people all over the place around R, C and E pleased me, it's what I hoped would happen.
Time ticks on and no second leg runners appear. Finally, an hour later Anna Dowling pops out of the forest - she was about 7 minutes down on the pack. Most concerning, Jessie West, who was walking due to injury is one of the first back on the second leg.
Fortunately quite a decent amount of the 3rd leg runners go out within 5 minutes of each other so they get some more racing practice and they all come back fairly close together.
Final placing,
1. Jessie & Karl (yup, the team with the walker) in a touch over 2 hours
2. Sarah & Anna about 2 minutes back
3. Callum & Jarrah just pipping #4 at the final control another couple of minutes back
4. Oscar & Hannah
Also significant that Jarrah and Hannah were 'new' juniors who hadn't ran on anything but park maps until this week.
In a way it turned out like I expected, I wouldn't really want to shorten the courses any more or make them any less difficult as I wanted the top juniors to do at least half an hour of racing, I just never expected there to be such a big drop off of times.
If I do that format again for a junior camp, I'll start off everyone at once on the 1st and 2nd leg, then have the second runner back tag the first off on the 3rd leg and run it like a regular relay from there.
Have never set a relay style course with forking so was a good chance to try my hand at it. Whipped up a 2km loop on Chiron (Jasons Task was first choice as it's still fast from being burnt out, but couldn't open the map on my computer) with 3 forks. As it's a tough area put most controls near big catching features or with a big linear feature lead in so the less experienced kids wouldn't struggle.
With each pair doing two legs each the total course length of 8.4km, I predicted the winning team would take about 90 minutes with the slowest taking about 2 hours.
Started off as I thought, Oscar came back first in a touch over 16 minutes with most others coming back within the next 5 minutes. Reports of most of the pack ran to the same first control (F) and people all over the place around R, C and E pleased me, it's what I hoped would happen.
Time ticks on and no second leg runners appear. Finally, an hour later Anna Dowling pops out of the forest - she was about 7 minutes down on the pack. Most concerning, Jessie West, who was walking due to injury is one of the first back on the second leg.
Fortunately quite a decent amount of the 3rd leg runners go out within 5 minutes of each other so they get some more racing practice and they all come back fairly close together.
Final placing,
1. Jessie & Karl (yup, the team with the walker) in a touch over 2 hours
2. Sarah & Anna about 2 minutes back
3. Callum & Jarrah just pipping #4 at the final control another couple of minutes back
4. Oscar & Hannah
Also significant that Jarrah and Hannah were 'new' juniors who hadn't ran on anything but park maps until this week.
In a way it turned out like I expected, I wouldn't really want to shorten the courses any more or make them any less difficult as I wanted the top juniors to do at least half an hour of racing, I just never expected there to be such a big drop off of times.
If I do that format again for a junior camp, I'll start off everyone at once on the 1st and 2nd leg, then have the second runner back tag the first off on the 3rd leg and run it like a regular relay from there.
Saturday Jan 16, 2010 #
8 AM
Orienteering 33:15 [2] 3.15 km (10:33 / km) +105m 9:03 / km
ahr:130 max:165 shoes: Inov8 Roclites
Putting out controls on Mt. Pearson. Total contrast with Littlechild, it's still super open and runnable.. and bloody steep.
Was still feeling a bit crap, but started to come good on the run back to the start down the main creek.
Was still feeling a bit crap, but started to come good on the run back to the start down the main creek.
12 PM
Orienteering 34:32 [3] 2.97 km (11:38 / km) +128m 9:34 / km
ahr:126 max:159 shoes: Inov8 Roclites
Putting out more controls for the 2nd session on Mt. Pearson, a fairly brutal map memory exercise I'm glad I didn't have to do.
Was climbing up a fairly steep slope and the ground slips out from under me. I steady myself on the ground and I feel a fairly deep pain in my hand that was holding the flags. It feels pretty bad, so I shake the flags off my fist... but one doesn't come off. I look a bit closer and see the culprit, the tubing in the flag seam has a pointy edge and has inserted itself all the way through my little finger on my right hand - went in at the end joint and was poking out on the underside below the fingernail. Without thinking I pull the bastard out, blood pisses everywhere (from both ends!). I freak out for a bit, try to clean it with a bit of slobber and stick it under my armpit till it stops bleeding. Luckily it looks pretty clean, so I suck it up and finish putting out the rest of the controls. A bit painful and throbby, but it seems OK now.
Not something I recommend, but at least it ended up better than my last impalement.
Was climbing up a fairly steep slope and the ground slips out from under me. I steady myself on the ground and I feel a fairly deep pain in my hand that was holding the flags. It feels pretty bad, so I shake the flags off my fist... but one doesn't come off. I look a bit closer and see the culprit, the tubing in the flag seam has a pointy edge and has inserted itself all the way through my little finger on my right hand - went in at the end joint and was poking out on the underside below the fingernail. Without thinking I pull the bastard out, blood pisses everywhere (from both ends!). I freak out for a bit, try to clean it with a bit of slobber and stick it under my armpit till it stops bleeding. Luckily it looks pretty clean, so I suck it up and finish putting out the rest of the controls. A bit painful and throbby, but it seems OK now.
Not something I recommend, but at least it ended up better than my last impalement.
C • you 2
4 PM
Orienteering 1:10:00 [1]
Putting out controls on Chiron for the Camp Champs. Had no trouble locating all the sites and got a little worried I'd made it too easy.
How wrong I ended up being...
How wrong I ended up being...
Friday Jan 15, 2010 #
10 AM
Orienteering 52:02 [1] 4.22 km (12:20 / km) +106m 10:57 / km
ahr:102 max:136 shoes: Inov8 Roclites
Shadowed Bec Butler on a course on Littlechild with the excess rock taken off the map.
Felt bloody awful, was struggling to keep up at the beginning. Thankfully Bec slowed down after the first couple of controls.
Wasn't sure why, but now I look at what I did the day before it makes sense - was still pretty dehydrated.
Felt bloody awful, was struggling to keep up at the beginning. Thankfully Bec slowed down after the first couple of controls.
Wasn't sure why, but now I look at what I did the day before it makes sense - was still pretty dehydrated.
12 PM
Orienteering 53:57 [3] 5.61 km (9:37 / km) +154m 8:27 / km
ahr:137 max:162 shoes: Inov8 Roclites
Arvo racing session, still on Littlechild. Butterflies in the detail and starting in packs.
Started after everyone else. Orienteered like a demon in the first loops in the vagueish stuff just south of the Billabong, but was absolutel rubbish on the second batch north in the super dense granite.
Cbf in the last bit as it was identical to the route of the controls I put out the day before and it was hot so I ended up walking. Still ended up passing a lot of the juniors without even realising it!
Started after everyone else. Orienteered like a demon in the first loops in the vagueish stuff just south of the Billabong, but was absolutel rubbish on the second batch north in the super dense granite.
Cbf in the last bit as it was identical to the route of the controls I put out the day before and it was hot so I ended up walking. Still ended up passing a lot of the juniors without even realising it!
Thursday Jan 14, 2010 #
10 AM
Orienteering 1:13:25 [1] 5.06 km (14:31 / km) +68m 13:35 / km
ahr:107 max:139 shoes: Brooks Cascadias
Shadowing a new junior on the Argonaut. Very new to the sport, so it was a lot of, 'that is what a ditch looks like', 1:7500 means 1cm=75m etc. He seemed to be picking it up and I was impressed and then just started doing all this stupid stuff and made me wonder if he'd taken any of it in?
12 PM
Orienteering race 44:53 [4] 5.3 km (8:28 / km) +30m 8:14 / km
ahr:150 max:183 shoes: Brooks Cascadias
Racing exercise on the Moonscape. 4x1km-ish trains with relay forking - ran with Oscar, Callum, Karl and Tom, then I made Sarah run with us on the last two cause she was smashing all the other girls (she then embarrassed all the boys on the 3rd!).
Had a few wobbles here and there but I was pleasantly surprised how accurate I was - was never going at full tilt which I think had a lot to do with it. Twas a lot of fun.
May put the GPS route on the map later and have a look.
Had a few wobbles here and there but I was pleasantly surprised how accurate I was - was never going at full tilt which I think had a lot to do with it. Twas a lot of fun.
May put the GPS route on the map later and have a look.
3 PM
Orienteering 29:08 [3] 2.46 km (11:51 / km) +62m 10:31 / km
ahr:130 max:158 shoes: Brooks Cascadias
Throwing out a few more controls on Littlechild Creek for the next days session.
If possible, it's even more of a jungle out there and a crap load of spiders in the marshes.
If possible, it's even more of a jungle out there and a crap load of spiders in the marshes.
4 PM
Running 45:58 [3] 9.51 km (4:50 / km) +62m 4:41 / km
ahr:159 max:166 shoes: Brooks Cascadias
Ran back from Littlechild Creek into town.
Wasn't quite the run I thought it would be - had arranged to be picked up by the other guys when they came past after they finished putting out the controls.
Thinking it wouldn't be long before they'd come by I went out a bit harder than I usually would... 20mins, 30mins goes by and not a car in sight, turns out they all took a lot longer getting all the controls out in the super technical rock around the Billabong.
So I end up going the whole way in. Was starting to feel the pinch at the Binalong Bay turnoff (3km to go according to the road sign - a fallacy), fortunately the 7th km is a long cruisy downhill and protected from the sun which gets you into the outskirts of town, but it's still a long way to the school from there.
Hopped straight into the car when I got out and went out to Beer Barrel Beach for a body surf. Water was slightly chilly, but exactly what I needed (and at 5pm it was deserted)
Wasn't quite the run I thought it would be - had arranged to be picked up by the other guys when they came past after they finished putting out the controls.
Thinking it wouldn't be long before they'd come by I went out a bit harder than I usually would... 20mins, 30mins goes by and not a car in sight, turns out they all took a lot longer getting all the controls out in the super technical rock around the Billabong.
So I end up going the whole way in. Was starting to feel the pinch at the Binalong Bay turnoff (3km to go according to the road sign - a fallacy), fortunately the 7th km is a long cruisy downhill and protected from the sun which gets you into the outskirts of town, but it's still a long way to the school from there.
Hopped straight into the car when I got out and went out to Beer Barrel Beach for a body surf. Water was slightly chilly, but exactly what I needed (and at 5pm it was deserted)
Wednesday Jan 13, 2010 #
3 PM
Orienteering 48:13 [2] 3.98 km (12:07 / km) +33m 11:38 / km
ahr:119 max:161 shoes: Brooks Cascadias
Up at the Junior camp in St. Helens. Putting out controls on the Moonscape for a racing exercise, then ran back to Sue and Mikes car on the other side of the road.
Was a bit rusty with the map, luckily it's all still pretty accurate.
Was a bit rusty with the map, luckily it's all still pretty accurate.
Sunday Jan 10, 2010 #
Running race 1:33:32 [5] 21.1 km (4:26 / km) +163m 4:16 / km
ahr:179 max:192 slept:5.0 shoes: Triumphs v2.0
Cadbury Half Marathon.
Not what I'd hoped for. Had pretty much given up on my hope of 83 given the lead up - but thought 86-87 would be easily doable.
Started off well, 2k in 8 mins flat and felt comfortable and confident I could keep this pace up for a while. Next k in 4:07, then 4:14 and 4:23 and was starting to feel unconfortable.
Settled into a steady pace then, splitting around 4:20 until 10k. Hanny comes trotting past near the DEC, you know, just going for a training run. Now, most of us have been beaten by Hanny by now, but it's a whole new level of demoralisation when you're busting a gut and Hanny's just running alongside at 'comfortable conversation' pace.
Anyway, the long slog back up the Brooker begins. Nothing to say about that - it was pretty boring. The marathon runners start to come past around 17k just to stick the boot in (they started an hour earlier). The final section, with a hefty climb in the last 500m. At least it got my HR into the 190s.
I'm not really sure how to take the result, there was no taper and just came off my first full week of training since the 'laceration' 7 weeks ago and also 7am starts don't suit me. Still, it's a longer time than it took me to do the Trail Half Marathon in Richmond Park in December - and that had cross country legs!
Not what I'd hoped for. Had pretty much given up on my hope of 83 given the lead up - but thought 86-87 would be easily doable.
Started off well, 2k in 8 mins flat and felt comfortable and confident I could keep this pace up for a while. Next k in 4:07, then 4:14 and 4:23 and was starting to feel unconfortable.
Settled into a steady pace then, splitting around 4:20 until 10k. Hanny comes trotting past near the DEC, you know, just going for a training run. Now, most of us have been beaten by Hanny by now, but it's a whole new level of demoralisation when you're busting a gut and Hanny's just running alongside at 'comfortable conversation' pace.
Anyway, the long slog back up the Brooker begins. Nothing to say about that - it was pretty boring. The marathon runners start to come past around 17k just to stick the boot in (they started an hour earlier). The final section, with a hefty climb in the last 500m. At least it got my HR into the 190s.
I'm not really sure how to take the result, there was no taper and just came off my first full week of training since the 'laceration' 7 weeks ago and also 7am starts don't suit me. Still, it's a longer time than it took me to do the Trail Half Marathon in Richmond Park in December - and that had cross country legs!
Running warm up/down 10:00 [2]
shoes: Triumphs v2.0
Almost non-existent. Went overboard on the early morning hydration and whenever I started running I felt a stitch kick in.
Saturday Jan 9, 2010 #
Running 29:54 [3] 5.93 km (5:03 / km) +33m 4:54 / km
ahr:158 max:172 shoes: Kayanos
Leg stretcher before tomorrows race - Bellerive and Howrah Beaches. A few stridelets in the middle. Felt OK, not great - hope I can get a decent sleep tonight cause I didn't last night and gun time is 7am!
First swim of the summer afterwards, was awesome.
First swim of the summer afterwards, was awesome.
Friday Jan 8, 2010 #
Note
(rest day)
Ankle was super puffy and red last night, god time for a rest with the half on Sunday.
Picked up the race number from the Runners Edge and the organisers had the cheek to put an Espresso Love GU in my bag. Luckily Mr. Fagg was working and on hand to do a sneaky swap for me. Mmm Vanilla Bean.
Picked up the race number from the Runners Edge and the organisers had the cheek to put an Espresso Love GU in my bag. Luckily Mr. Fagg was working and on hand to do a sneaky swap for me. Mmm Vanilla Bean.
Thursday Jan 7, 2010 #
Running 45:00 [3] 5.9 km (7:38 / km) +373m 5:48 / km
ahr:138 max:167 shoes: Brooks Cascadias
Mountain Thursday with Julz, Ilkz and Ianz. Fern Glade track, Lenah Valley, Sawmill, Radfords and back down Fern Glade.
Never done this loop before and have never run a lot of those tracks in that direction. Intense, short loop - up, up, up and down, down, down again, but felt pretty good.
Never done this loop before and have never run a lot of those tracks in that direction. Intense, short loop - up, up, up and down, down, down again, but felt pretty good.
Wednesday Jan 6, 2010 #
Running 44:57 [2] 7.67 km (5:52 / km) +177m 5:15 / km
ahr:141 max:157 shoes: Triumphs v2.0
An easy hit out to stretch the legs after yesterdays effort.
Cruising along easily enough until hitting the climb up to Gordons Hill and died in the arse - strugglefest for the rest.
An evil magpie was giving me a death stare behind Montagu Bay Primary and looked like it was about to swoop me, but I stared it down and it backed off. Pussy.
Cruising along easily enough until hitting the climb up to Gordons Hill and died in the arse - strugglefest for the rest.
An evil magpie was giving me a death stare behind Montagu Bay Primary and looked like it was about to swoop me, but I stared it down and it backed off. Pussy.
Tuesday Jan 5, 2010 #
Running intervals 53:58 [4] 10.05 km (5:22 / km)
ahr:152 max:188 shoes: Triumphs v2.0
Interval session on the domain. 3 x 6 min blocks with 4 mins recovery in between.
Quite a simple set of ints; first set was 2 x 2:30 with 1 min between, 2nd was 3 x 1:30 with 45 secs off, final was 5x0:45 with 30 sec off.
Feeling better and faster with each session, running with different people each week. Probably not there to do the time I was hoping for the half on Sunday, but at least I'm running properly again, which I wasn't 2 weeks ago.
Quite a simple set of ints; first set was 2 x 2:30 with 1 min between, 2nd was 3 x 1:30 with 45 secs off, final was 5x0:45 with 30 sec off.
Feeling better and faster with each session, running with different people each week. Probably not there to do the time I was hoping for the half on Sunday, but at least I'm running properly again, which I wasn't 2 weeks ago.
Monday Jan 4, 2010 #
Running 53:36 [3] 9.97 km (5:23 / km) +220m 4:51 / km
ahr:159 max:174 shoes: Triumphs v2.0
2 laps of Fiddlers; pushed the ups on the first and the downs on the second. Ended up being a tougher session than I thought - probably went a little too hard on the early hills and paid for it by the end, wasn't doing much more than a shuffle in the last 10 mins.
Awesome day though, warm sun and slight breeze. Domain is now a jungle, a lot of smaller tracks are invisible and the super awesome shortcut near the water tanks is totally overgrown, had to do the full course. May have to get out there with a whipper snipper
Awesome day though, warm sun and slight breeze. Domain is now a jungle, a lot of smaller tracks are invisible and the super awesome shortcut near the water tanks is totally overgrown, had to do the full course. May have to get out there with a whipper snipper
Note
Got the all clear from the doctor today, foot is healed! Only took 40 days.
Well, almost... Have to keep a dressing on it for a week or two more cause the parts that only recently healed are still pretty sensitive and could reopen with enough impact.
It also still swells up after exercise or a long day on my feet, that's gonna take a while to settle down but at least it's not impeding me from doing anything.
Still, looking forward to finally going for a swim!
Well, almost... Have to keep a dressing on it for a week or two more cause the parts that only recently healed are still pretty sensitive and could reopen with enough impact.
It also still swells up after exercise or a long day on my feet, that's gonna take a while to settle down but at least it's not impeding me from doing anything.
Still, looking forward to finally going for a swim!
Sunday Jan 3, 2010 #
Running 1:17:59 [3] 15.0 km (5:12 / km) +104m 5:01 / km
ahr:149 max:164 shoes: Triumphs v2.0
'Long' run with Schmidt for brains. Nice costal out and back from Bellerive to the end of Tranmere. Nice and constant pace for most of it, though we did speed up a few time we'd soon have to slow down again cause one of us at lunch a bit too close to the run....
Nice day for it, not to hot/cold/windy. Tide was the lowest I've ever seen it, which balances out a very high tide from a couple of days ago that was a nice wake up call on New Years Day....
Nice day for it, not to hot/cold/windy. Tide was the lowest I've ever seen it, which balances out a very high tide from a couple of days ago that was a nice wake up call on New Years Day....
Saturday Jan 2, 2010 #
Running 40:01 [3] 7.04 km (5:41 / km) +286m 4:43 / km
ahr:150 max:169 shoes: Brooks Cascadias
First run of the NY. Belbins short loop. Felt really good, focussed on being aggressive on the uphills and downhills - first time I've ever run the whole way up the gauntlet (which a family of butterflies seem to live in now). Unsurprisingly was about 2 mins faster than I usually do that loop
Noticed a group of MTB riders branching off on a track I've never noticed before - it doens't seem to exist on any map so I may explore it next time.
Noticed a group of MTB riders branching off on a track I've never noticed before - it doens't seem to exist on any map so I may explore it next time.
Friday Jan 1, 2010 #
Note
Been meaning to do an assessment of the year. Had some good chunks of training - the lead up to Easter & month travelling round Scandi, but haven't been consistent. Will try to improve on that this year.
A few highlights:
Best Race: Sprint at Oceania in NZ. First race of the year! Pretty much a perfect race, just time losses due to things out of my control.
Best terrain: Days 1 and 2 or Midnattsolgaloppen; intricate contours, good running, tricky rock and surrounded by snow capped peaks.
Most enjoyable race: Can't decide between the Easter Prologue or loop race at Adelaide NOL. Both similar concepts - mass starts and loops are king. Honourable mention to the London City Race.
Best course: Middle Distance champs at Chewton.
Toughest: Days 1 and 2 of OOCup. Totally humbling - hot, physical and twice the contour detail of Pittwater.
Biggest disappointment: Not getting to run Day 4 at Swiss O Week - looked like an awesome area.
Goals for the New Year:
PB's for 3, 5 and 10k and HM. Currently 10:11, 18:10 (factored up from my 3 Mile PB), 39:14 and 90:43. Shouldn't be too hard as they were all on some combination of steep, muddy, rough trail or windy courses. Maybe I should aim for a certain time instead - will think about it.
Orienteering wise, improve my fitness for classic races, technique for middles and sprints. The 'relaxation and subsequent fuck up after the first 10 minutes' type mistake needs to be stamped out.
Include 1 long run, 1 interval session & 1 undulating thresholdy run per week - stop the just go for a run for the sake of it mentality.
A few highlights:
Best Race: Sprint at Oceania in NZ. First race of the year! Pretty much a perfect race, just time losses due to things out of my control.
Best terrain: Days 1 and 2 or Midnattsolgaloppen; intricate contours, good running, tricky rock and surrounded by snow capped peaks.
Most enjoyable race: Can't decide between the Easter Prologue or loop race at Adelaide NOL. Both similar concepts - mass starts and loops are king. Honourable mention to the London City Race.
Best course: Middle Distance champs at Chewton.
Toughest: Days 1 and 2 of OOCup. Totally humbling - hot, physical and twice the contour detail of Pittwater.
Biggest disappointment: Not getting to run Day 4 at Swiss O Week - looked like an awesome area.
Goals for the New Year:
PB's for 3, 5 and 10k and HM. Currently 10:11, 18:10 (factored up from my 3 Mile PB), 39:14 and 90:43. Shouldn't be too hard as they were all on some combination of steep, muddy, rough trail or windy courses. Maybe I should aim for a certain time instead - will think about it.
Orienteering wise, improve my fitness for classic races, technique for middles and sprints. The 'relaxation and subsequent fuck up after the first 10 minutes' type mistake needs to be stamped out.
Include 1 long run, 1 interval session & 1 undulating thresholdy run per week - stop the just go for a run for the sake of it mentality.