Training Log Archive: AnvilIn the 31 days ending Mar 31, 2010:
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Wednesday Mar 31, 2010 #
4 PM
Orienteering 22:12 [4] 3.95 km (5:37 / km) +98m 5:00 / km
ahr:140 max:168 shoes: Triumphs v2.0
I realised today I've had a very similar lead up to this Easter as I had in JK '08 , in that I've had some good physical gains whilst doing little to no technical work (for those unaware, JK is has the same format as Easter but the relay length course is an actual relay, the weather is shit and there's lots of mud).
The result of that event was placing last or near to last in most races and doing around double the winners time, all due to running too fast in complex terrain.
At least I'm aware of it this time round and in a last ditch effort to do some o-training did 3x800m sprinterval courses round my specially mapped part of the domain.
Aimed to keep constant pace and continually look ahead to the next control. Did OK, not brilliant - seemed to only do it every 2nd one. Looking forward to Friday though, hope it's super complex.
The result of that event was placing last or near to last in most races and doing around double the winners time, all due to running too fast in complex terrain.
At least I'm aware of it this time round and in a last ditch effort to do some o-training did 3x800m sprinterval courses round my specially mapped part of the domain.
Aimed to keep constant pace and continually look ahead to the next control. Did OK, not brilliant - seemed to only do it every 2nd one. Looking forward to Friday though, hope it's super complex.
C • map 7
Tuesday Mar 30, 2010 #
Note
I'm trying to finish off my remap of Knocklofty before Easter, but Google keeps on distracting me...
I did notice there's a military style obstacle course just south of the ADFA campus. In my vision of a perfect sprint course there would be a string of controls at the peak of each challenge - that would be truly awesome!
http://maps.google.com/maps?f=q&source=s_q&hl=en&g...
I did notice there's a military style obstacle course just south of the ADFA campus. In my vision of a perfect sprint course there would be a string of controls at the peak of each challenge - that would be truly awesome!
http://maps.google.com/maps?f=q&source=s_q&hl=en&g...
5 PM
Running intervals 50:11 [4] 10.0 km (5:01 / km)
shoes: Triumphs v2.0
Ints on the domain. Got to do the taper session - it was awesome (in that, it was super easy!)
6x90' with a whopping 3:30 recovery. I don't know if it happens all the time, but the clockwise laps were consistantly faster than the anticlockwise (500m vs 470m). Can't work out why, 90 sec is almost exactly one lap of the oval, it's a little uneven but less than half a metre height variation and there was wind. Weird. Maybe my running style is a bit shit and favours clockwise rather than anti.
Either way, felt pretty awesome tonight. Surges felt felt easy, just wish I had my HR monitor on so I could actually see how easy I was taking it - might have just been a percieved thing?
But, hope it lasts another week or so!
6x90' with a whopping 3:30 recovery. I don't know if it happens all the time, but the clockwise laps were consistantly faster than the anticlockwise (500m vs 470m). Can't work out why, 90 sec is almost exactly one lap of the oval, it's a little uneven but less than half a metre height variation and there was wind. Weird. Maybe my running style is a bit shit and favours clockwise rather than anti.
Either way, felt pretty awesome tonight. Surges felt felt easy, just wish I had my HR monitor on so I could actually see how easy I was taking it - might have just been a percieved thing?
But, hope it lasts another week or so!
Monday Mar 29, 2010 #
5 PM
Running 39:59 [3] 8.26 km (4:50 / km) +184m 4:21 / km
shoes: Brooks Cascadias
3 laps of Rosny Hill, increasing pace each rep.
4th time I've done this in the past 2 months and have improved with each session. Today's was especially good, was in the low 4 min/ks for the last lap, but never felt fatigued or like it was too hard.
Unless you want to run on streets, Hobarts one running weakness is its lack of undulating loops. It's either long flat beach runs or up, up, up, down, down, down mountain runs. So started this loop (and a few others) in an attempt to get some more undulation into my runs. If I'm still able to run the hills at the tail end of the courses at Easter I'll say it's worked.
4th time I've done this in the past 2 months and have improved with each session. Today's was especially good, was in the low 4 min/ks for the last lap, but never felt fatigued or like it was too hard.
Unless you want to run on streets, Hobarts one running weakness is its lack of undulating loops. It's either long flat beach runs or up, up, up, down, down, down mountain runs. So started this loop (and a few others) in an attempt to get some more undulation into my runs. If I'm still able to run the hills at the tail end of the courses at Easter I'll say it's worked.
Sunday Mar 28, 2010 #
4 PM
Running 48:57 [3] 8.29 km (5:54 / km) +393m 4:46 / km
shoes: Brooks Cascadias
Chimney Pot Hill loop, came back down via Gentle Annie Falls instead of Ridgeway Reservoir like usual. Felt OK, there was some big fair going on in the Waterworks and it was impossible to get a park. Fortunately everyone kept off the trails so I had the place to myself!
Saturday Mar 27, 2010 #
1 PM
Running 1:15:03 [3] 12.9 km (5:49 / km) +506m 4:52 / km
shoes: Brooks Cascadias
Paddy couldn't make it today and I was kinda glad cause a) I wanted to do a shorter loop amd knew he'd be disappointed and b) was starting to feel like I was getting a bug and didn't want to exacerbate it before easter.
Was feeling better by lunch time, so decided to give the mountain a go. Normally takes about 10-10:30 mins to get to O'Gradys Falls from Fern Tree, so I decided if I took any longer than that or wasn't feeling good I'd can it - got there in 9:30, so I was just being a sook.
Went out to Junction Cabin along North South track and back to the Springs along the Lenah Valley track. Wanted to do about 80-90 mins so took a convoluted route back to Fern Tree, back along the North-South track to Shoobridge Bend, up past Rocky Whelans' Cave, down Fern Glad Track, along past the water tank and back via Silver Falls. Imagined Paddy was with me and surged the two sections of climb in this bit.
Really enjoyed the loop, although it was a little short at 75 mins. Going down from the Spring to Fern Tree that way dodges all the steep rocky tracks and allows for more sections of striding out and less dainty rock hopping.
Was feeling better by lunch time, so decided to give the mountain a go. Normally takes about 10-10:30 mins to get to O'Gradys Falls from Fern Tree, so I decided if I took any longer than that or wasn't feeling good I'd can it - got there in 9:30, so I was just being a sook.
Went out to Junction Cabin along North South track and back to the Springs along the Lenah Valley track. Wanted to do about 80-90 mins so took a convoluted route back to Fern Tree, back along the North-South track to Shoobridge Bend, up past Rocky Whelans' Cave, down Fern Glad Track, along past the water tank and back via Silver Falls. Imagined Paddy was with me and surged the two sections of climb in this bit.
Really enjoyed the loop, although it was a little short at 75 mins. Going down from the Spring to Fern Tree that way dodges all the steep rocky tracks and allows for more sections of striding out and less dainty rock hopping.
Friday Mar 26, 2010 #
4 PM
Running tempo 50:01 [3] 10.47 km (4:47 / km) +206m 4:21 / km
weight:77.3kg shoes: Brooks Cascadias
3 laps of mini-fiddlers (3.5k), with increasing effort.
17:30, 16:30, 15:10. Busted a gut on the last one trying to get in under 15, but wasn't meant to be.
I think this is my favourite kind of session, I always seem to be feeling crap when I start, but by the end feel good & fresh.
17:30, 16:30, 15:10. Busted a gut on the last one trying to get in under 15, but wasn't meant to be.
I think this is my favourite kind of session, I always seem to be feeling crap when I start, but by the end feel good & fresh.
Thursday Mar 25, 2010 #
Note
Shot off an email to the complaining parent last night, with an apology to the child for having such a terrible time, a suggestion to maybe wait a few hours and allow the organisers to get home before calling them to 'discuss the issues' and a reminder that orienteering is a volunteer heavy sport and to think of the affect a phone call like that might have on a person less thick skinned than myself.
I was expecting either an apology or it to escalate to a Bagare situation.
What I got was a rambling email about fairness in sport, applauding the efforts of volunteers (with a subtle remark about how there still should be standards) and not a hint of apology or admission of overreaction.
I could push it further, but I just can't be arsed dealing with this person. The thing that surprised me most is their lack of perspective, as they're regular orienteers who've been to major events.
I was expecting either an apology or it to escalate to a Bagare situation.
What I got was a rambling email about fairness in sport, applauding the efforts of volunteers (with a subtle remark about how there still should be standards) and not a hint of apology or admission of overreaction.
I could push it further, but I just can't be arsed dealing with this person. The thing that surprised me most is their lack of perspective, as they're regular orienteers who've been to major events.
C • wow 9
5 PM
Running warm up/down 23:17 [2] 4.28 km (5:26 / km) +119m 4:46 / km
shoes: Triumphs v2.0
Went to the track with the intention of doing track ints with Pete's group, but when I got out of the car it felt about 5 degrees hotter on the domain than back home, so got back in the car and headed back and did a short, sharp hills sesh on Gordons Hill with a nice long warm up and cool down. This was the warm up.
Running hills 34:54 [4] 4.33 km (8:04 / km) +159m 6:49 / km
4x1min hillsm with jog back recovery (~1:30) followed by 4x30sec hard/1 min jog continuing up to the top of the hill.
Absolutely ripper arvo/evening, probably the last real summer day we're gonna get down here.
Ran back along the edge of Warrane at one point. A fat bogan woman stared at me with a look of quizzical confusion from her car at one point, by the look of her I guess she didn't undestand how someone was using the appendages on the lower part of their body as transportation.
Absolutely ripper arvo/evening, probably the last real summer day we're gonna get down here.
Ran back along the edge of Warrane at one point. A fat bogan woman stared at me with a look of quizzical confusion from her car at one point, by the look of her I guess she didn't undestand how someone was using the appendages on the lower part of their body as transportation.
Wednesday Mar 24, 2010 #
Note
(rest day)
Ran the last of the Schools events today. Was stoked to get through all of them with no problems... until today.
Two of the sportident boxes with the codes on them had been switched with each other, luckily Tony Mount came back and informed us so Callum got out quick and fixed it and only about three people were affected and they were all regular orienteers so no school kids had a bad experience. Crisis averted.
Until about an hour later I get an phone call from the parent of one junior who had been affected who informed me their child 'was devastated' and 'won't get the result they deserve' and 'it's just not good enough'.
My response was unfortunately neither diplomatic enough to placate her anger nor rude enough to shut her up - will have to work on it.
So close to a perfect run of events, but I guess a complain had to happen eventually.
Two of the sportident boxes with the codes on them had been switched with each other, luckily Tony Mount came back and informed us so Callum got out quick and fixed it and only about three people were affected and they were all regular orienteers so no school kids had a bad experience. Crisis averted.
Until about an hour later I get an phone call from the parent of one junior who had been affected who informed me their child 'was devastated' and 'won't get the result they deserve' and 'it's just not good enough'.
My response was unfortunately neither diplomatic enough to placate her anger nor rude enough to shut her up - will have to work on it.
So close to a perfect run of events, but I guess a complain had to happen eventually.
Tuesday Mar 23, 2010 #
5 PM
Running 56:45 [4] 11.79 km (4:49 / km)
shoes: Triumphs v2.0
Ints on the domain. We had a choice, so I went with the session recommended for those racing this weekend or next. Which was...
strides then 6 x 30'/90' to limber up for 4 x 2:30/3:00 followed by more strides.
Didn't feel the best tonight & had a pregnant ladies bladder, but did some decent efforts (between 3:10-3:15 min/k for each of the long ones). Fagg randomly turned up tonight, for some reason I thought he was a heaps faster runner than me, but he's not.
Pete pulled me aside at the end and commented that I've improved recently. I thought I had a little, but it's nice when someone else notices!
strides then 6 x 30'/90' to limber up for 4 x 2:30/3:00 followed by more strides.
Didn't feel the best tonight & had a pregnant ladies bladder, but did some decent efforts (between 3:10-3:15 min/k for each of the long ones). Fagg randomly turned up tonight, for some reason I thought he was a heaps faster runner than me, but he's not.
Pete pulled me aside at the end and commented that I've improved recently. I thought I had a little, but it's nice when someone else notices!
C • haha 2
Monday Mar 22, 2010 #
5 PM
Running 35:01 [2] 6.7 km (5:14 / km) +36m 5:05 / km
weight:77kg shoes: Kayanos
Easy run on the Beaches. Tired, windy, high tide and soft sand made for hard going, bailed to the bike path a on the way back along Howrah Beach.
Sunday Mar 21, 2010 #
11 AM
Orienteering race 1:38:38 [4] 12.3 km (8:01 / km) +240m 7:18 / km
weight:77.5kg shoes: Inov8 Roclites v2.0
State Series event at Wild Dog Creek.
Wasn't sure if I'd attempt this given last years abortion of a course and the threatening weather, but glad I did. A decent course and blue skies.
Went out with the aim of staying physically strong through the course, it's quite fast, flat terrain (and beautiful forest) by Tassie standards, but the map it littered with bingo control sites (root mounds on the flat stuff, rock features on the slopes that are littered with similarly sized, adjacent yet unmapped rock) so I never expected to have a clean race.
On the physical side, went pretty well, was strong and running fast (sub 5 min/k) without difficulty until about 70 mins in where yesterdays run caught up with me and my legs seized up a bit, which inconveniently was the same time as I got into the worst of the rock, hills and vegetation (from 11 to 14).
Orienteering wise, I was fine and managed to stay on line on all the legs but #5 and #8, but came unstuck in the circle a lot.
Overshot #2 (feature was outside the circle), went offline just before the circle at #3 to a similar, more visible marsh south of the circle, overshot #4 (again, outside the circle), well to the right of #5 (never noticed when I crossed the track that was going to be my attack point), stopped just short of #7 - could see the ponds nearby, but not the open area that was mapped and ran a good 300m in the wrong direction before I worked out I was in the right spot to begin with), too wide on #8, was a bit confused at #9 and #13 as there were unmapped smaller gullies in the circle that haven't been mapped. Finished with a 90 out of #14 but corrected quickly. A whopping 16 mins of mistakes!
Still, happy to do 2 longish runs back to back and generally hold up well, which was the aim of the weekend.
Wasn't sure if I'd attempt this given last years abortion of a course and the threatening weather, but glad I did. A decent course and blue skies.
Went out with the aim of staying physically strong through the course, it's quite fast, flat terrain (and beautiful forest) by Tassie standards, but the map it littered with bingo control sites (root mounds on the flat stuff, rock features on the slopes that are littered with similarly sized, adjacent yet unmapped rock) so I never expected to have a clean race.
On the physical side, went pretty well, was strong and running fast (sub 5 min/k) without difficulty until about 70 mins in where yesterdays run caught up with me and my legs seized up a bit, which inconveniently was the same time as I got into the worst of the rock, hills and vegetation (from 11 to 14).
Orienteering wise, I was fine and managed to stay on line on all the legs but #5 and #8, but came unstuck in the circle a lot.
Overshot #2 (feature was outside the circle), went offline just before the circle at #3 to a similar, more visible marsh south of the circle, overshot #4 (again, outside the circle), well to the right of #5 (never noticed when I crossed the track that was going to be my attack point), stopped just short of #7 - could see the ponds nearby, but not the open area that was mapped and ran a good 300m in the wrong direction before I worked out I was in the right spot to begin with), too wide on #8, was a bit confused at #9 and #13 as there were unmapped smaller gullies in the circle that haven't been mapped. Finished with a 90 out of #14 but corrected quickly. A whopping 16 mins of mistakes!
Still, happy to do 2 longish runs back to back and generally hold up well, which was the aim of the weekend.
C • map 1
Saturday Mar 20, 2010 #
10 AM
Running long 2:00:12 [3] 20.42 km (5:53 / km) +850m 4:52 / km
weight:77.5kg shoes: Brooks Cascadias
Long run, joined by the other Patrick.
Same loop as last week, but went up to Silver Falls right at the end and back down via Fern Glade Track.
Paddy smashed me on the hill out of O' Gradys Falls, not sure why - I was just ryaning about on the trails I guess.
Nothing much else to report, felt a lot faster doing it with someone else - though whoevers idea it was to surge up the final climb to Silver Falls needs their head read, felt like my legs were disconnected from my body!
Same loop as last week, but went up to Silver Falls right at the end and back down via Fern Glade Track.
Paddy smashed me on the hill out of O' Gradys Falls, not sure why - I was just ryaning about on the trails I guess.
Nothing much else to report, felt a lot faster doing it with someone else - though whoevers idea it was to surge up the final climb to Silver Falls needs their head read, felt like my legs were disconnected from my body!
Friday Mar 19, 2010 #
3 PM
Running hills 40:21 [3] 6.5 km (6:12 / km) +287m 5:05 / km
shoes: Brooks Cascadias
Cruise on the hilly tracks behind the brewery.
They were a lot steeper than I remembered. Ended up in some hippies backyard by accident. Didn't feel great, but legs feel better now for it.
They were a lot steeper than I remembered. Ended up in some hippies backyard by accident. Didn't feel great, but legs feel better now for it.
Thursday Mar 18, 2010 #
11 AM
Running 39:59 [2] 6.94 km (5:46 / km) +276m 4:48 / km
shoes: Brooks Cascadias
Was meant to do this yesterday. But no sleep and forgetting that water was required after Tuesdays session meant I could barely talk and form coherent sentences, let alone run.
But I did try after the Schools event, then my IPod had no battery and the headphone wires have started to fray and then it started raining. So I decided the universe was trying to tell me something and gave up.
But glad I saved it today, cause sun > rain. Short Meehan Range loop in reverse, which is better, so the reverse loop might just become the normal loop.
Came an absolute cropper coming down the Gauntlet and lost bits of skin everywhere. Dried blood on a white T-Shirt isn't the best look when you have to go to the supermarket afterwards.
But I did try after the Schools event, then my IPod had no battery and the headphone wires have started to fray and then it started raining. So I decided the universe was trying to tell me something and gave up.
But glad I saved it today, cause sun > rain. Short Meehan Range loop in reverse, which is better, so the reverse loop might just become the normal loop.
Came an absolute cropper coming down the Gauntlet and lost bits of skin everywhere. Dried blood on a white T-Shirt isn't the best look when you have to go to the supermarket afterwards.
6 PM
Running intervals 45:38 [4] 7.9 km (5:47 / km) +64m 5:33 / km
shoes: Triumphs v2.0
2 x 4 x 400m ints off 2:30, with 4 mins in the middle, followed by 4 x 200m/ 100m float. Down at Kangaroo Bay.
Did the 400s barefoot which was quite fast doing 35s for the first 200m, though the 2nd bend was pretty wet and slippy and the laps blowed out to bang on 74-75s.
Dunno what the 200s were, too much button pushing for my liking.
Did the 400s barefoot which was quite fast doing 35s for the first 200m, though the 2nd bend was pretty wet and slippy and the laps blowed out to bang on 74-75s.
Dunno what the 200s were, too much button pushing for my liking.
Tuesday Mar 16, 2010 #
5 PM
Running intervals 1:05:27 [4] 13.92 km (4:42 / km) +225m 4:21 / km
ahr:149 max:183 shoes: Triumphs v2.0
Ints on the domain.
2 x 4',3',2' with 2' recovery, 10K, 5K, 3K pace on the first, then 5K, 3K, 1500 on the second. Then 5 x 30"/60".
Legs got pretty heavy on the tail end of the 4 minute ones, though I guess that's the point. Felt pretty good on the 2 minuters.
2 x 4',3',2' with 2' recovery, 10K, 5K, 3K pace on the first, then 5K, 3K, 1500 on the second. Then 5 x 30"/60".
Legs got pretty heavy on the tail end of the 4 minute ones, though I guess that's the point. Felt pretty good on the 2 minuters.
Monday Mar 15, 2010 #
3 PM
Orienteering 1:00:00 [3] 7.85 km (7:39 / km) +307m 6:24 / km
ahr:145 max:167 shoes: Brooks Cascadias
Working on concentration. 50 controls at Risdon Brook Dam.
Dunno if it was lack of sleep or water, but had nothing in me from the get go. Slipped round like a drunk person on the first 20 or so, got a bit of groove as I looped round the top of the reservoir.
Got sick of it towards the end, wandered through a grove of some tall dry plants and they deposited all their tiny black seeds on me - looked like little bugs or ticks and I was a bit concerned they'd burrow into my skin.
Finally cracked the shits with it towards the end where the grass was head high and I couldn't see my feet or any of the features I was looking for.
Was oienteering OK though, wasn't a cracking pace. Might try again next week somewhere nicer and do it harder.
Dunno if it was lack of sleep or water, but had nothing in me from the get go. Slipped round like a drunk person on the first 20 or so, got a bit of groove as I looped round the top of the reservoir.
Got sick of it towards the end, wandered through a grove of some tall dry plants and they deposited all their tiny black seeds on me - looked like little bugs or ticks and I was a bit concerned they'd burrow into my skin.
Finally cracked the shits with it towards the end where the grass was head high and I couldn't see my feet or any of the features I was looking for.
Was oienteering OK though, wasn't a cracking pace. Might try again next week somewhere nicer and do it harder.
Sunday Mar 14, 2010 #
Note
(rest day)
2 BBQs + 4 hours out at Austins Ferry working on the sprint map.
Walked about 10k of unmapped tracks - thank god for GPS imports and LIDAR.
Walked about 10k of unmapped tracks - thank god for GPS imports and LIDAR.
Saturday Mar 13, 2010 #
1 PM
Running long 1:54:34 [3] 19.55 km (5:52 / km) +771m 4:54 / km
ahr:142 max:169 weight:77.7kg shoes: Brooks Cascadias
New loop: Fern Tree -> O'Gradys Falls -> Octopus Tree -> Junction Cabin via North South Track -> Springs -> Milles Track -> Snakes Plains -> Pipeline Track back to Fern Tree.
Ripper loop and beaut day. Snakes Plains track is much better downhill, apart from the obvious, you get awesome views out to the city and down the Huon and Hartz Mountains way. Thought the last 6k along the pipeline track would be a bit of a slog, but it's the only real chance to stride out after a lot of rock hopping or climbing. It's also a real nice gradual downhill gradient so you can get up a decent pace for relatively little effort.
I'm starting to enjoy long runs, something may be wrong with me.
Ripper loop and beaut day. Snakes Plains track is much better downhill, apart from the obvious, you get awesome views out to the city and down the Huon and Hartz Mountains way. Thought the last 6k along the pipeline track would be a bit of a slog, but it's the only real chance to stride out after a lot of rock hopping or climbing. It's also a real nice gradual downhill gradient so you can get up a decent pace for relatively little effort.
I'm starting to enjoy long runs, something may be wrong with me.
Friday Mar 12, 2010 #
1 PM
Running hills 53:07 [3] 8.61 km (6:10 / km) +369m 5:05 / km
ahr:137 max:161 shoes: Brooks Cascadias
Meehan Range jaunt. Did the short loop in reverse and climbed Rocky Tom as well. Have been meaning to get up there forever, but normally after ascending The Gauntlet I can't face doing any more hills!
I think I get piece together a pretty decent long run through here now I'm getting an idea of how all the tracks link together (and where the private property is)
I think I get piece together a pretty decent long run through here now I'm getting an idea of how all the tracks link together (and where the private property is)
Thursday Mar 11, 2010 #
10 AM
Running intervals 34:56 [4] 5.33 km (6:33 / km) +117m 5:54 / km
ahr:144 max:174 shoes: Triumphs v2.0
Time to start learning how to read a map for more than 1 minute at a time.
4x1km line courses around the southern part of the domain I remapped to sprint standards.
Lost contact and had to stop on the first loop and went offline for the second, but got sorted after that. Hopefully a few more sessions and I'll be able to concentrate for an entire course again.
Splits were 4:19, 3:59, 4:01, 3:53
4x1km line courses around the southern part of the domain I remapped to sprint standards.
Lost contact and had to stop on the first loop and went offline for the second, but got sorted after that. Hopefully a few more sessions and I'll be able to concentrate for an entire course again.
Splits were 4:19, 3:59, 4:01, 3:53
7 PM
Running 35:00 [3] 7.09 km (4:56 / km) +148m 4:28 / km
ahr:147 max:163 shoes: Triumphs v2.0
Cruisy loop round Kangaroo Bay after the Corporate Challenge. Felt pretty good.
Wednesday Mar 10, 2010 #
7 PM
Running 39:57 [3] 8.23 km (4:51 / km) +171m 4:24 / km
ahr:141 max:160 shoes: Triumphs v2.0
Packed up from the schools event earlier than expected, so had time to squeeze a cheeky loop around Montagu Bay in.
Felt quite energetic for 15 mins or so as I burnt up all the nervous energy built up over the day (and all the chocolate and coke consumed), then hit the wall and needed a short break.
Somehow the climb up to Rose Bay High reenergised me upped the pace for the final couple of ks home. Nice night.
Felt quite energetic for 15 mins or so as I burnt up all the nervous energy built up over the day (and all the chocolate and coke consumed), then hit the wall and needed a short break.
Somehow the climb up to Rose Bay High reenergised me upped the pace for the final couple of ks home. Nice night.
Tuesday Mar 9, 2010 #
11 AM
Running 38:00 [2] 7.6 km (5:00 / km)
ahr:131 shoes: Brooks Cascadias
I smashed my knee on a rock in the sprint on Sunday. Didn't feel that bad on the day, but blew up overnight and was super stiff all day.
The Smyth scale of injuries would require me to take 2 weeks off from running, so I figured an easy run today would do the trick.
Just out along the river and back, dodging a lot of muddy puddles and decomposing lead debris.
Couldn't understand why I was moving so quickly, so easily on the way out until I turned around and faced the wrath of a gusty headwind.
Cascadias smell really bad after Saturdays race.
The Smyth scale of injuries would require me to take 2 weeks off from running, so I figured an easy run today would do the trick.
Just out along the river and back, dodging a lot of muddy puddles and decomposing lead debris.
Couldn't understand why I was moving so quickly, so easily on the way out until I turned around and faced the wrath of a gusty headwind.
Cascadias smell really bad after Saturdays race.
Sunday Mar 7, 2010 #
8 AM
Orienteering race 37:02 [3] 2.5 km (14:49 / km) +110m 12:09 / km
ahr:156 shoes: Inov8 Roclites v2.0
NOL Sprint of Bryces Flat.
Can't really say I enjoyed that. Not really sure if it was a good choice to use that area as a sprint, as there was very little sprinting going on.
Granted, my opinion may be tarnished by my shitty run, but still.
Anyway, spiked #1 then well over ran #2 - was expecting something much bigger given the size of the feature on the map, I didn't consider that it would just be a 1:10 000 map printed at 1:5000.
Bruce caught me here and I caught Aaron Dodd, so had a little pack.
They were a little off on #5 and I got a small break on 6 and 7.
Then it all went to shit. Stopped reading the map after passing the weird shaped knoll on the way out of #7, decided I'd travelled one gully further than I had and was reading the mining detail where 1-5 were clustered as the detail where 9-12 were. After much faffing and making the featues fit I worked out I was down near the creek bed about 100m south of the assembly area and about 500m from where I needed to be.
12 minutes after leaving 7, I punched 8. Looking at the splits, it should have taken about 3 minutes.
Didn't really care after than, just jogged round. A bit left or right in places, just trying not to axe myself on all the plies of rock.
My worst race last year was the first sprint of the year in Adelaide, so I guess it was good to keep the tradition going.
Can't really say I enjoyed that. Not really sure if it was a good choice to use that area as a sprint, as there was very little sprinting going on.
Granted, my opinion may be tarnished by my shitty run, but still.
Anyway, spiked #1 then well over ran #2 - was expecting something much bigger given the size of the feature on the map, I didn't consider that it would just be a 1:10 000 map printed at 1:5000.
Bruce caught me here and I caught Aaron Dodd, so had a little pack.
They were a little off on #5 and I got a small break on 6 and 7.
Then it all went to shit. Stopped reading the map after passing the weird shaped knoll on the way out of #7, decided I'd travelled one gully further than I had and was reading the mining detail where 1-5 were clustered as the detail where 9-12 were. After much faffing and making the featues fit I worked out I was down near the creek bed about 100m south of the assembly area and about 500m from where I needed to be.
12 minutes after leaving 7, I punched 8. Looking at the splits, it should have taken about 3 minutes.
Didn't really care after than, just jogged round. A bit left or right in places, just trying not to axe myself on all the plies of rock.
My worst race last year was the first sprint of the year in Adelaide, so I guess it was good to keep the tradition going.
11 AM
Orienteering race 24:36 [5] 2.9 km (8:29 / km)
ahr:169 shoes: Inov8 Roclites v2.0
Mixed Relay Leg 1.
Sarah came back with a good string of girls and ended up with a good pack going to one. A brief discussion on the way into #1 determined I was the only one with the longer split, so I lost the pack on the first. Bruce also had it, but was a little behind. I could see them all through the small loop, but just couldn't catch up.
Wish I'd looked at my map before heading to #5, cause I would have gone straight, but the pack went round so I just blindly followed.
Another split control at #5 meant I lost them all on the climb out of 6 and was on my lonesome.
Saw them again going into 9, but just too slow.
Enjoyed the course, super steep and physical and a good contrast to the morning.
Sarah came back with a good string of girls and ended up with a good pack going to one. A brief discussion on the way into #1 determined I was the only one with the longer split, so I lost the pack on the first. Bruce also had it, but was a little behind. I could see them all through the small loop, but just couldn't catch up.
Wish I'd looked at my map before heading to #5, cause I would have gone straight, but the pack went round so I just blindly followed.
Another split control at #5 meant I lost them all on the climb out of 6 and was on my lonesome.
Saw them again going into 9, but just too slow.
Enjoyed the course, super steep and physical and a good contrast to the morning.
12 PM
Orienteering race 17:54 [5] 1.9 km (9:25 / km)
ahr:172 shoes: Inov8 Roclites v2.0
Mixed Relay Leg 2.
Started just behind ev, but hardly saw him as we had totally different splits.
After a frantic 15 secs when I couldn't see my map, I just took off and barely glanced at it. Thinking now straight would have been better than round on #1.
Flowed nicely through the first half, but came unstuck on #8 - the single dot knoll amongst a sea of minor rock piles. Picked out what I thought was the highest one and headed for it, only to find no flag and see a string of Vic tops punching a nearby watercourse and continuing on.
Frantically scanned the area for the fence and earthbank which was meant to be near the control (never saw them), I spy Blair running towards a mound with a flag on it. I guess it stood out as it was the only mound made of dirt, while all the others were rock.
Was a bit more sloppy on the 2nd half. Did a 90 out of #10 and funnily enough ended up in the same area as I ended up from the massive mistake I made in the AM race. Blair got in front again and I struggled to catch up. Was smooth through 12 and 13, but went well wide on 14. Looked around and couldn't see Blair anywhere, he was like a ninja out there. Then went to the wrong nearby control at 14 and figured there was nothing I could do about it if Blair had got in front (turns out he hadn't, I was just blind). Trundled down the hill to 15 and it was all over.
Enjoyed these two races much more than the morning one. Good blend of physical route choice on the first loop and control picking in the mining on the 2nd. Was much nicer running for most of it as well.
Started just behind ev, but hardly saw him as we had totally different splits.
After a frantic 15 secs when I couldn't see my map, I just took off and barely glanced at it. Thinking now straight would have been better than round on #1.
Flowed nicely through the first half, but came unstuck on #8 - the single dot knoll amongst a sea of minor rock piles. Picked out what I thought was the highest one and headed for it, only to find no flag and see a string of Vic tops punching a nearby watercourse and continuing on.
Frantically scanned the area for the fence and earthbank which was meant to be near the control (never saw them), I spy Blair running towards a mound with a flag on it. I guess it stood out as it was the only mound made of dirt, while all the others were rock.
Was a bit more sloppy on the 2nd half. Did a 90 out of #10 and funnily enough ended up in the same area as I ended up from the massive mistake I made in the AM race. Blair got in front again and I struggled to catch up. Was smooth through 12 and 13, but went well wide on 14. Looked around and couldn't see Blair anywhere, he was like a ninja out there. Then went to the wrong nearby control at 14 and figured there was nothing I could do about it if Blair had got in front (turns out he hadn't, I was just blind). Trundled down the hill to 15 and it was all over.
Enjoyed these two races much more than the morning one. Good blend of physical route choice on the first loop and control picking in the mining on the 2nd. Was much nicer running for most of it as well.
Saturday Mar 6, 2010 #
Event: Eureka Challenge
10 AM
Orienteering race 1:35:44 [5] 13.5 km (7:05 / km)
ahr:174 shoes: Brooks Cascadias
Mass start loop race at Chewton Diggings.
Great race to start the year off in. Had the same split as MD/LD Muzz, which was quite handy and we got to share the pain.
Started off first loop OK, was well in the pack. Splitting seemed to work well, came through the first changeover with just Muzz and Lachlan.
Started to feel the pinch on the 2nd loop, probably went out a bit too hard early on (I'm sure I wasn't the only one). Really hurting on the way up to the final control of the loop, but was just thinking how I only had one loop to go.
Then turned the map over... wasn't expecting that and wasn't sure how I'd manage it. By #4 the pack now included David B, Jymbo and Kieran as well as Lachlan, Muzz and myself and I think I spotted Reuban as well.
They all seemed to be going faster than I thought I could manage, but I was determined to stick with them.
5 and 6 were not enjoyable, but I was heartened to see a few of the toppish blokes on the crossover - I thought we were heaps off the pace.
Stuck on the end of the snake on the long leg to #7. Started to feel a lot better half way through and to my surprise I took the lead for a short section (though I pleaded Jim to navigate).
The snake had died by #7, Kieran had made a good gap on Jim and myself and the rest of the boys had fallen away. We split at #8, met at #9 and I decided I should do something and attempt to navigate the final pick (it helped with Jim yelling out the codes to me!).
Almost blew it at #14 and #15 but stayed ahead to cross the line in 17th. Not the most amazing place, but I was way more on the pace than any long race last year, so the summers training must have done some good. 18 mins behind Jules, compared to 23 at the loop race in Adelaide this time last year.
Great race to start the year off in. Had the same split as MD/LD Muzz, which was quite handy and we got to share the pain.
Started off first loop OK, was well in the pack. Splitting seemed to work well, came through the first changeover with just Muzz and Lachlan.
Started to feel the pinch on the 2nd loop, probably went out a bit too hard early on (I'm sure I wasn't the only one). Really hurting on the way up to the final control of the loop, but was just thinking how I only had one loop to go.
Then turned the map over... wasn't expecting that and wasn't sure how I'd manage it. By #4 the pack now included David B, Jymbo and Kieran as well as Lachlan, Muzz and myself and I think I spotted Reuban as well.
They all seemed to be going faster than I thought I could manage, but I was determined to stick with them.
5 and 6 were not enjoyable, but I was heartened to see a few of the toppish blokes on the crossover - I thought we were heaps off the pace.
Stuck on the end of the snake on the long leg to #7. Started to feel a lot better half way through and to my surprise I took the lead for a short section (though I pleaded Jim to navigate).
The snake had died by #7, Kieran had made a good gap on Jim and myself and the rest of the boys had fallen away. We split at #8, met at #9 and I decided I should do something and attempt to navigate the final pick (it helped with Jim yelling out the codes to me!).
Almost blew it at #14 and #15 but stayed ahead to cross the line in 17th. Not the most amazing place, but I was way more on the pace than any long race last year, so the summers training must have done some good. 18 mins behind Jules, compared to 23 at the loop race in Adelaide this time last year.
Friday Mar 5, 2010 #
1 PM
Running 30:00 [3] 6.4 km (4:41 / km)
ahr:142 shoes: Brooks Cascadias
Same as yesterday, shorter and a bit sharper.
Felt way better than yesterday. Humid as crap.
Felt way better than yesterday. Humid as crap.
Thursday Mar 4, 2010 #
5 PM
Running 40:00 [3] 8.2 km (4:53 / km)
ahr:142 shoes: Brooks Cascadias
Cruise along the River and a lap of the Tan.
Few surges in the middle and went a bit harder on the way back.
It felt hot and I felt tired and slow. Also felt like a bit like a tool in the massive Cascadias.
I like running in Mebourne, though it needs a Mt. Wellington nearby.
Few surges in the middle and went a bit harder on the way back.
It felt hot and I felt tired and slow. Also felt like a bit like a tool in the massive Cascadias.
I like running in Mebourne, though it needs a Mt. Wellington nearby.
Wednesday Mar 3, 2010 #
Note
(rest day)
Running schools events is starting to gnaw at my soul, but at least Melbourne is tomorrow!
Tuesday Mar 2, 2010 #
5 PM
Running intervals 57:54 [4] 12.17 km (4:45 / km)
ahr:150 max:184 shoes: Triumphs v2.0
Ints on the domain.
6x3' with same recovery, 15 sec surges every minute on every other interval.
Could feel yesterdays run in my legs, felt heavy and struggled for a lot of it. Glad to get it done.
6x3' with same recovery, 15 sec surges every minute on every other interval.
Could feel yesterdays run in my legs, felt heavy and struggled for a lot of it. Glad to get it done.
Monday Mar 1, 2010 #
2 PM
Running long 1:45:08 [2] 16.84 km (6:15 / km) +665m 5:13 / km
ahr:135 max:160 shoes: Brooks Cascadias
Yesterdays long run. Snakes Plains + Jo's Loop.
Couldn't be happier waiting till today, perfect running weather - clear skies, sunny but cool.
Ankle scar took a fair beating on the overgrown section of the Snakes Plains track, was paranoid it would be all disintegrated when I got through but it held up very well. One of the stitch 'dot' scars opened and the main scar got a scratch on it, but in all it behaved like normal skin - except for swelling up like a mofo after the run.
Never realised how much uphill there was on the last 2k from O'Grady's Falls to Fern Tree - quad were not happy.
Iced coffee and rocky road brownie from the Salad Bowl after hit the spot.
Couldn't be happier waiting till today, perfect running weather - clear skies, sunny but cool.
Ankle scar took a fair beating on the overgrown section of the Snakes Plains track, was paranoid it would be all disintegrated when I got through but it held up very well. One of the stitch 'dot' scars opened and the main scar got a scratch on it, but in all it behaved like normal skin - except for swelling up like a mofo after the run.
Never realised how much uphill there was on the last 2k from O'Grady's Falls to Fern Tree - quad were not happy.
Iced coffee and rocky road brownie from the Salad Bowl after hit the spot.