Training Log Archive: AnvilIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
3 PM
Running 1:02:00 [2] 12.0 km (5:10 / km) +20m 5:07 / km
shoes: Kayanos
Well, a week in Hobart wouldn't be complete without Smythie piking on a run.
As soon as I heard my phone get a message exactly an hour before we were meant to meet, I knew exactly who it was from and what the message would contain. I'm no longer angry or surprised at this behavior, simply disappointed. (and for those keeping track at home, it was the usual, 'too hungover' rubbish).
Well, too bad for him - cause it was awesome. Just the usual Bellerive Beach to Tranmere and back.
I waited until the random super intense downpour was over and did the whole run in brilliant sunshine and a slight breeze - just perfect.
Wasn't moving too fast (I too was feeling the affects of last night wedding, but I somehow managed to get over myself) and not great in the first 15 minutes, but after that I felt quite good and snappy.
Quick dip in the ocean after just because I could. Was super chilly, but refreshing once I was out.
One thing Australia lags in with respect to the rest of the developed world is unsocialised dogs and their lazy owners. I never noticed how much dog crap is on the beach and coastal trail on this run and once again, some mutt snapped around my ankles - prompting an exchange of words between myself and the owner.
As soon as I heard my phone get a message exactly an hour before we were meant to meet, I knew exactly who it was from and what the message would contain. I'm no longer angry or surprised at this behavior, simply disappointed. (and for those keeping track at home, it was the usual, 'too hungover' rubbish).
Well, too bad for him - cause it was awesome. Just the usual Bellerive Beach to Tranmere and back.
I waited until the random super intense downpour was over and did the whole run in brilliant sunshine and a slight breeze - just perfect.
Wasn't moving too fast (I too was feeling the affects of last night wedding, but I somehow managed to get over myself) and not great in the first 15 minutes, but after that I felt quite good and snappy.
Quick dip in the ocean after just because I could. Was super chilly, but refreshing once I was out.
One thing Australia lags in with respect to the rest of the developed world is unsocialised dogs and their lazy owners. I never noticed how much dog crap is on the beach and coastal trail on this run and once again, some mutt snapped around my ankles - prompting an exchange of words between myself and the owner.
Friday Oct 29, 2010 #
2 PM
Running 1:06:43 11.05 km (6:02 / km) +400m 5:07 / km
ahr:139 max:162 shoes: La Sportiva Cross Lite
Mt. Wellington. Fern Tree to O' Gradys Falls, Circle Track to Octopus Tree, North South Track to Junction Cabin, Lenah Valley track to the Springs via Sphinx Rock, down Fern Glade track, up Radfords, Silver Falls, Pipeline track back to Fern Tree.
Just a magic day for it. All the pieces were in place for this to be an awesome run - but the body just wasn't having it today. Had to go to the basement early only to find it empty.
Fortunately, this was the first time this week I haven't had a schedule to keep - so took fairly long breaks at the Falls and Sphinx Rock
Just a magic day for it. All the pieces were in place for this to be an awesome run - but the body just wasn't having it today. Had to go to the basement early only to find it empty.
Fortunately, this was the first time this week I haven't had a schedule to keep - so took fairly long breaks at the Falls and Sphinx Rock
Thursday Oct 28, 2010 #
3 PM
Orienteering 45:02 7.84 km (5:45 / km)
ahr:139 max:158 shoes: La Sportiva Cross Lite
Couldn't come home and *not* go for a trundle round Pittwater.
Unfortunately super pressed for time so wasn't able to get out to the good stuff. Still, time in the dunes is always time well spent.
Just grabbed an old training map and headed out. Did 2x~1.2km loops on the very Western edge of the map. One upside of the chilly weather is no naked people - actually had the entire beach to myself on the run back.
Map and fotes to come.
Unfortunately super pressed for time so wasn't able to get out to the good stuff. Still, time in the dunes is always time well spent.
Just grabbed an old training map and headed out. Did 2x~1.2km loops on the very Western edge of the map. One upside of the chilly weather is no naked people - actually had the entire beach to myself on the run back.
Map and fotes to come.
Wednesday Oct 27, 2010 #
3 PM
Running 1:02:13 10.68 km (5:49 / km) +400m 4:54 / km
ahr:137 max:158 shoes: Kayanos
Ridgeway Loop - Waterworks, Fern Tree, O' Gradys Falls, Strickland Ave, back up over the ridge to Waterworks.
Not feeling the best on this - way too soon after lunch. Could taste Calamari Salad and chips the whole way and got a huge stitch on the downhill.
Still, nice to be back on the mountain.
Not feeling the best on this - way too soon after lunch. Could taste Calamari Salad and chips the whole way and got a huge stitch on the downhill.
Still, nice to be back on the mountain.
Orienteering race 22:24 4.0 km (5:36 / km) +90m 5:02 / km
ahr:160 max:175 shoes: Kayanos
Hadn't planned on going orienteering, but I was driving past the Domain right as the event was going so decided to drop by and say Howdy to whoever was there.
The Domain isn't very interesting - it's even more boring than the Dundas Valley ;), but there was some nice variations in speed and leg length so it was enjoyable enough.
The Domain isn't very interesting - it's even more boring than the Dundas Valley ;), but there was some nice variations in speed and leg length so it was enjoyable enough.
C • more 4
Tuesday Oct 26, 2010 #
4 PM
Running 48:24 8.55 km (5:40 / km) +270m 4:53 / km
ahr:139 max:164 shoes: Kayanos
Jetlag destroyer run.
Was starting to get very sleepy by about 4pm, so hopped in the car (and successfully drove on the right side of the road) and headed down to the Meehan Range for a bit of an awakener to get me through to the evening.
This is the 'long' loop - up Stringy Bark gully, up the original Gauntlet, across to the lookout (which needs a name, so I dub it Wingo Wango Lookout), down to the MTB park and back along the single trail that runs parallel to the highway.
Felt unsurprisingly rubbish, but was 2 minutes faster than the last time and lower avg HR. Good stuff.
Was starting to get very sleepy by about 4pm, so hopped in the car (and successfully drove on the right side of the road) and headed down to the Meehan Range for a bit of an awakener to get me through to the evening.
This is the 'long' loop - up Stringy Bark gully, up the original Gauntlet, across to the lookout (which needs a name, so I dub it Wingo Wango Lookout), down to the MTB park and back along the single trail that runs parallel to the highway.
Felt unsurprisingly rubbish, but was 2 minutes faster than the last time and lower avg HR. Good stuff.
C • Fotes 17
Core & Strength 10:00 [3]
Post run. Gonna start logging this stuff again.
Monday Oct 25, 2010 #
Note
(rest day)
The day that never existed
Sunday Oct 24, 2010 #
Running 50:00 [3]
Had a fair bit of time to kill in LA, so found a gym. 35 mins treadmill, 15 mins stairmaster. Uber boring - even with TVs, I don't get how people can got to these places and not go bonkers
Saturday Oct 23, 2010 #
Note
(rest day)
Thought about logging my ride up to Ancaster Community Centre today cause my legs were pretty jelly-like by the end - but I figure any ride that contains a section riding one handed while guzzling out of a Tim Hortons cup shouldn't really count.
Friday Oct 22, 2010 #
3 PM
Running long 1:36:27 18.0 km (5:22 / km) +235m 5:02 / km
ahr:133 max:153 shoes: 2010.2 Triumphs
f.a.t. Since I'm gonna miss smt tomorrow, I figured I'd better knock a longerish run out now. Decided to do something new, so headed out to Chedoke and followed the Bruce trail up into the valley.
Got to Artaban/Hottage territory in just under an hour, which was longer than expected, so instead of going to the Chapel and home via Spring Valley trail, just headed home along the usual smt route - which ended up being faster than planned.
Would have done a turbotempo at the end, but it would have shortened the run even more so and I didn't want to cop any abuse - so I ran slower.
Got to Artaban/Hottage territory in just under an hour, which was longer than expected, so instead of going to the Chapel and home via Spring Valley trail, just headed home along the usual smt route - which ended up being faster than planned.
Would have done a turbotempo at the end, but it would have shortened the run even more so and I didn't want to cop any abuse - so I ran slower.
Thursday Oct 21, 2010 #
5 PM
Running 1:05:55 9.56 km (6:54 / km) +240m 6:08 / km
ahr:128 max:181 shoes: La Sportiva Cross Lite
TNT. 3 x Half-Rally with turbo, Sudden, AdventureGrrrrl and Steve (new bloke - who runs pretty fast for someone whose not a runner)
First as a warm up and nancy-less, second two at tempo with an aim to negative split. 10:59, 10:55 - booya. Also 20 seconds faster than 9 Sep in better conditions and not blocked up with snot and other mucousy stuff.
Felt pretty good too considering. Finished off with some Turbo Spanst - got a bit light headed during the frog jumps!
Cold, cold, cold. It's getting down to temps I'd call a 'cold snap' in a Tasmanian winter. This concerns me.
First as a warm up and nancy-less, second two at tempo with an aim to negative split. 10:59, 10:55 - booya. Also 20 seconds faster than 9 Sep in better conditions and not blocked up with snot and other mucousy stuff.
Felt pretty good too considering. Finished off with some Turbo Spanst - got a bit light headed during the frog jumps!
Cold, cold, cold. It's getting down to temps I'd call a 'cold snap' in a Tasmanian winter. This concerns me.
Wednesday Oct 20, 2010 #
4 PM
Running 45:02 6.57 km (6:51 / km) +170m 6:04 / km
ahr:139 max:174 shoes: 2010.2 Triumphs
From home up to Chedoke, 2 climbs of Frankensteps using the 2 up/1 down ascent method (3:05, 3:10), along Scenic Drive, down the next steps and back along the Bruce Trail.
Felt tired and slow. The cold is pissweak, but lingering.
Felt tired and slow. The cold is pissweak, but lingering.
Tuesday Oct 19, 2010 #
5 PM
Running intervals 1:29:28 13.54 km (6:36 / km) +180m 6:12 / km
ahr:134 max:179 (sick) shoes: 2010.2 Triumphs
Back on the TNT pain. 4 x a loop made up of ~2x3mins sections, going off each section in around 4:30 (I think), Frankensteps then some TurboCore to round off the evening.
The headcold knocked me round a bit and I piked on the last loop after I fell off the back of Turbo and Sudden in the previous one.
Beaut night - I kinda forgot how nice it is to run on clear, chilly evenings.
The headcold knocked me round a bit and I piked on the last loop after I fell off the back of Turbo and Sudden in the previous one.
Beaut night - I kinda forgot how nice it is to run on clear, chilly evenings.
Monday Oct 18, 2010 #
Note
My Garmin went for a bit of a swim yesterday and is now more waterlogged than ever. The battery life now reads -1%.
I'm concerned about the energy release if it gets in close proximity to a positively charged Forerunner.
I'm concerned about the energy release if it gets in close proximity to a positively charged Forerunner.
C • DOMA 7
C • -1% 2
4 PM
Running 31:28 5.06 km (6:13 / km) +30m 6:03 / km
ahr:134 max:186 shoes: 2010.2 Triumphs
Cruise round Westdale collecting flags and tapes from last Thursdays TNT.
Got recognised by a random ARK kid.
The cold I thought I was getting last week has finally hit after taking a sabbatical over the weekend. Nothing soul destroying, just stuffy and a weird aftertaste after eating anything.
Got recognised by a random ARK kid.
The cold I thought I was getting last week has finally hit after taking a sabbatical over the weekend. Nothing soul destroying, just stuffy and a weird aftertaste after eating anything.
Sunday Oct 17, 2010 #
10 AM
Orienteering race 1:26:04 9.6 km (8:58 / km) +175m 8:13 / km
ahr:151 max:169 shoes: La Sportiva Cross Lite
US Classic Champs Day 2
Similar run to yesterday, accurate but not fast at all. Avg HR was super low.
Admittedly was being careful after a couple of nasty falls yesterday (got very close to breaking my finger on the downhill)
I guess I've just got to trust my skills a bit more, I always thought I was rubbish running on the compass - but I knocked out some super straight lines out there without consciously trying.
Exactly same area used as yesterday, which wasn't bad cause it was so cool - but I was kinda expecting there to be a different section of map used over the 2 days. Seems kinda weird to be running on an area twice as part of a national championship event - dem Yankees are an odd bunch.
Similar run to yesterday, accurate but not fast at all. Avg HR was super low.
Admittedly was being careful after a couple of nasty falls yesterday (got very close to breaking my finger on the downhill)
I guess I've just got to trust my skills a bit more, I always thought I was rubbish running on the compass - but I knocked out some super straight lines out there without consciously trying.
Exactly same area used as yesterday, which wasn't bad cause it was so cool - but I was kinda expecting there to be a different section of map used over the 2 days. Seems kinda weird to be running on an area twice as part of a national championship event - dem Yankees are an odd bunch.
C • rth 5
Saturday Oct 16, 2010 #
11 AM
Orienteering race 1:21:03 10.16 km (7:59 / km) +150m 7:26 / km
ahr:155 max:170 shoes: La Sportiva Cross Lite
US Classic Champs Day 1
Couldn't believe it when I turned over the map, wasn't expecting the whole area to be like the map sample they showed us.
The terrain was such a joy, I had a big grin on my face through the whole course (whilst on the plateau). Funnily, I was never really motivated to race hard - possibly cause I don't really see the point of calling this type of event a 'championship' (and I'm pretty crap in terrain like this).
Thought I was having a pretty average run through the technical stuff, but it actually wasn't too bad looking at splits. Lost total contact on the long legs and got very worried when I realised, but was fortunate that the course setters put the controls quite close to obvious features and I didn't really lose time on these.
Unfortunately, I turned my brain off after the last control on the plateau and made 10 minutes of mistakes on the last 1.5km down the hill to the finish. Should have done around 80 mins.
Couldn't believe it when I turned over the map, wasn't expecting the whole area to be like the map sample they showed us.
The terrain was such a joy, I had a big grin on my face through the whole course (whilst on the plateau). Funnily, I was never really motivated to race hard - possibly cause I don't really see the point of calling this type of event a 'championship' (and I'm pretty crap in terrain like this).
Thought I was having a pretty average run through the technical stuff, but it actually wasn't too bad looking at splits. Lost total contact on the long legs and got very worried when I realised, but was fortunate that the course setters put the controls quite close to obvious features and I didn't really lose time on these.
Unfortunately, I turned my brain off after the last control on the plateau and made 10 minutes of mistakes on the last 1.5km down the hill to the finish. Should have done around 80 mins.
Friday Oct 15, 2010 #
10 AM
Running 31:59 5.26 km (6:05 / km) +80m 5:39 / km
ahr:126 max:142 shoes: 2010.2 Triumphs
Short run in the Valley with trix (no choice with this - she was quite vocal that we had to go)
A tickle in my throat yesterday has elevated to 'sore' this morning - was feeling particularly lackluster on every climb. Not the best timing before the weekend, but I'd prefer it to have been this week, rather than the last, or a couple in the future.
Fortunately the weather was good - warm sun, orange carpet of leaves on the ground and seemed I had the place to myself.
A tickle in my throat yesterday has elevated to 'sore' this morning - was feeling particularly lackluster on every climb. Not the best timing before the weekend, but I'd prefer it to have been this week, rather than the last, or a couple in the future.
Fortunately the weather was good - warm sun, orange carpet of leaves on the ground and seemed I had the place to myself.
C • trix 3
Thursday Oct 14, 2010 #
11 AM
Running 42:14 7.48 km (5:39 / km) +130m 5:12 / km
ahr:132 max:160 shoes: 2010.2 Triumphs
Easy loop in the Deeve with the Super Dog.
Artaban, Monarch, Main, K2, Heritage. We got so lucky with the weather last weekend - water was seeping out of all the steeper slopes!
T-Rix won the polka dot hat with some dirty tactics - sat on my arse for the entire ascent and did a sneaky squirrel assisted sprint on the final climb.
Knee felt heaps better today.
Artaban, Monarch, Main, K2, Heritage. We got so lucky with the weather last weekend - water was seeping out of all the steeper slopes!
T-Rix won the polka dot hat with some dirty tactics - sat on my arse for the entire ascent and did a sneaky squirrel assisted sprint on the final climb.
Knee felt heaps better today.
4 PM
Orienteering 1:00:00 [1] 5.0 km (12:00 / km)
shoes: 2010.2 Triumphs
Putting out tapes and flags for TNT. Not well attended as usual, but everyone who turned up enjoyed it (as well as the newcomers) and I enjoy setting and running them, so no big loss.
Saw turbo doing intervals, glad I didn't join him - looked like a lot of work.
Saw turbo doing intervals, glad I didn't join him - looked like a lot of work.
Wednesday Oct 13, 2010 #
4 PM
Running 15:00 2.5 km (6:01 / km) +60m 5:22 / km
ahr:126 max:145 shoes: Salomens
Kinda not worth logging, but it's pretty much all I could handle.
From the Hottage to Sanctuary Park for ARK. Knee felt good at the beginning but got sore again on the climb up Artaban.
Was cool cutting through the forest around where the races finished on the weekend.
From the Hottage to Sanctuary Park for ARK. Knee felt good at the beginning but got sore again on the climb up Artaban.
Was cool cutting through the forest around where the races finished on the weekend.
Tuesday Oct 12, 2010 #
Event: Niagara Falls Sprints
Note
(rest day)
Right knee is pretty tender so is gonna get some rest. Felt better overnight but got sore again after a trip out to Dollarama/Bottlo.
A code for all you clever people to crack
68, 45, 40
30, 50, 41
25, 16, 32
A code for all you clever people to crack
68, 45, 40
30, 50, 41
25, 16, 32
C • code 2
Monday Oct 11, 2010 #
8 AM
Orienteering 55:34 7.2 km (7:43 / km) +360m 6:10 / km
ahr:167 max:184 shoes: La Sportiva Cross Lite
GLOF 'O-Cross' (which is Canadian for 'Farsta', which is Swedish for 'Loop Race')
Felt fairly turd like and cold on the warm up and wasn't expecting much.
Punched the first control first, which is all that really matters, so followed it up by going down the wrong trail to #2, then following a river upstream for a bit when I was meant to be going down.
As there was no one around at this point I figured the race was over for me, then Robbie appeared out of nowhere, as then as we approached the control I was surprised to see the pack running out of it!
Was able to reel in the pack through 3-5, then everyone but me had a different split and I was on my own again.
There was no one around when I hit the map exchange, and didn't know where I was positioned. Realised when I got the 2nd map that I'd had the shorter split in the 1st loop and if I was caught by the pack I was toast.
Toasted it up with a poor route to #3 (got trapped by a massive earth bank that was hidden by the north line - very poor map) and the pack ran through me.
Got to the exchange with no one in sight again, but I knew this time I was behind and was fairly unmotivated after seeing how much more ravine climbing needed to be done before it was all over.
Still, it had to be done and I caught sight of Nick on the way to #1 and the Griz to #3. Took the straight route to #4 on a gamble when Mark went wide which didn't pay off, but he took a less ideal route to #5 which allowed Nick and I to catch him up.
A non-beeping #5 caused Nick to hesitate and all 3 of us dropped down the final ravine to the final control. Nick went wide and allowed me to sneak in in 4th place (and lose a sock spot prize!) about a minute behind the lead pack.
Tough race, but a fun way to end an outstanding weekend of races.
Felt fairly turd like and cold on the warm up and wasn't expecting much.
Punched the first control first, which is all that really matters, so followed it up by going down the wrong trail to #2, then following a river upstream for a bit when I was meant to be going down.
As there was no one around at this point I figured the race was over for me, then Robbie appeared out of nowhere, as then as we approached the control I was surprised to see the pack running out of it!
Was able to reel in the pack through 3-5, then everyone but me had a different split and I was on my own again.
There was no one around when I hit the map exchange, and didn't know where I was positioned. Realised when I got the 2nd map that I'd had the shorter split in the 1st loop and if I was caught by the pack I was toast.
Toasted it up with a poor route to #3 (got trapped by a massive earth bank that was hidden by the north line - very poor map) and the pack ran through me.
Got to the exchange with no one in sight again, but I knew this time I was behind and was fairly unmotivated after seeing how much more ravine climbing needed to be done before it was all over.
Still, it had to be done and I caught sight of Nick on the way to #1 and the Griz to #3. Took the straight route to #4 on a gamble when Mark went wide which didn't pay off, but he took a less ideal route to #5 which allowed Nick and I to catch him up.
A non-beeping #5 caused Nick to hesitate and all 3 of us dropped down the final ravine to the final control. Nick went wide and allowed me to sneak in in 4th place (and lose a sock spot prize!) about a minute behind the lead pack.
Tough race, but a fun way to end an outstanding weekend of races.
C • glad 2
Sunday Oct 10, 2010 #
10 AM
Orienteering race 1:33:29 12.1 km (7:44 / km) +695m 6:00 / km
ahr:170 max:187 shoes: La Sportiva Cross Lite
GLOF Long
That's more like it!
Lost 2 minutes in the circle on the first control decided it was all over, but instead of getting all sulky like I usually do when things don't go my way on a long, I sucked it up and got my act together.
Stuck to my plan of taking the long legs as straight as possible and pushing on the climbs out of the river beds, as even though they're steep, they're usually only 3 or 4 contour lines.
Lost a little time on 7 when I got distracted by another competitor and swung left. Got to the map exchange still feeling pretty fresh but shocked to be announced in the lead - that doesn't happen as a rule.
Didn't go straight to 15 like I should have, I fell victim to the sneaky course planning there. Mental fatigue started to kick in and was sloppy in the circle at 15 and 17, but was still running OK.
Saw Robbie as I came out of #19 which was the motivation I needed to finish off the course - forced myself to chase him down on the final loop.
This was enough for the win, which I'm super stoked with - but I'm more happy that I was able to run strongly for the whole race and was primarily by myself for all of it. There's still work to be done - there was more time loss than I'd like in there, but winning does feel good :)
http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...
That's more like it!
Lost 2 minutes in the circle on the first control decided it was all over, but instead of getting all sulky like I usually do when things don't go my way on a long, I sucked it up and got my act together.
Stuck to my plan of taking the long legs as straight as possible and pushing on the climbs out of the river beds, as even though they're steep, they're usually only 3 or 4 contour lines.
Lost a little time on 7 when I got distracted by another competitor and swung left. Got to the map exchange still feeling pretty fresh but shocked to be announced in the lead - that doesn't happen as a rule.
Didn't go straight to 15 like I should have, I fell victim to the sneaky course planning there. Mental fatigue started to kick in and was sloppy in the circle at 15 and 17, but was still running OK.
Saw Robbie as I came out of #19 which was the motivation I needed to finish off the course - forced myself to chase him down on the final loop.
This was enough for the win, which I'm super stoked with - but I'm more happy that I was able to run strongly for the whole race and was primarily by myself for all of it. There's still work to be done - there was more time loss than I'd like in there, but winning does feel good :)
http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...
Saturday Oct 9, 2010 #
4 PM
Orienteering race 41:18 4.7 km (8:47 / km) +250m 6:56 / km
ahr:171 max:181 shoes: La Sportiva Cross Lite
GLOF Middle.
Not a good race. Frantic and running too fast on the way to #1 - got confused when I ran past the ruin which I thought was meant to be a rockface.
Dropped at went wide on #5 when I needed to climb and go straight.
Then the whopper at #7. I decided to climb K2 (to claim the polka dot hat) and come off the track at the boulder in the gully and then use the following boulder as an attackpoint. Unfortunately I never saw either of them and lost total contact in a steep area of spaghetti contours. Others had trouble but I think I made the biggest meal of it.
No real problems in the 2nd loop, I finally calmed down and was flowing well in this easier section and spiked the potentially disastrous #15, (though then lost 30 secs on 16 not going far enough down the hill).
Lost about 8 minutes total, 5 of those on #7.
Positive was that I felt I was running strongly and had more to give at the end.
http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...
Not a good race. Frantic and running too fast on the way to #1 - got confused when I ran past the ruin which I thought was meant to be a rockface.
Dropped at went wide on #5 when I needed to climb and go straight.
Then the whopper at #7. I decided to climb K2 (to claim the polka dot hat) and come off the track at the boulder in the gully and then use the following boulder as an attackpoint. Unfortunately I never saw either of them and lost total contact in a steep area of spaghetti contours. Others had trouble but I think I made the biggest meal of it.
No real problems in the 2nd loop, I finally calmed down and was flowing well in this easier section and spiked the potentially disastrous #15, (though then lost 30 secs on 16 not going far enough down the hill).
Lost about 8 minutes total, 5 of those on #7.
Positive was that I felt I was running strongly and had more to give at the end.
http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...
Thursday Oct 7, 2010 #
5 PM
Running hills 1:05:30 8.65 km (7:34 / km) +230m 6:41 / km
ahr:125 max:171
TNT all by my lonesome. But, no problem, I only wanted to do a taperish run before GLOF.
2xbig hill, 3xNancy, 2x total Frankensteps (as in, 2 plaforms up, 1 down till I get to the top). Then I walked K2 and won the polka dot cap.
Bloody marvelous day, views for the top of the mountain were awesome as the sun was going down.
2xbig hill, 3xNancy, 2x total Frankensteps (as in, 2 plaforms up, 1 down till I get to the top). Then I walked K2 and won the polka dot cap.
Bloody marvelous day, views for the top of the mountain were awesome as the sun was going down.
Wednesday Oct 6, 2010 #
Orienteering 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Salomens
Gneral O stuff for the day - checking the map for next weeks TNT, putting out flags for ARK and ARK attack in a rush & running round the forest with the ARK Attackers. Probably made their session a little too tough - but they needed it, the regular coach is pretty soft on them.
Tuesday Oct 5, 2010 #
5 PM
Running intervals 1:48:52 18.51 km (5:53 / km) +220m 5:33 / km
ahr:135 max:184 shoes: 2010.2 Triumphs
TNT. Low turnout - lots of sooks out there who don't like to get wet...
6x4mins/2mins. First 4 were up, last 2 down - then step hell.
Was much better tonight - stayed constant and didn't blow up. Was pretty rubbish on the 2nd effort on the slick, twisty section of the Bruce trail - high momentum + low coefficient of friction is a bad thing.
Got down to 3 min/ks with coach Sudden on the last (slightly downhill) surge - it felt good and kinda easy in an uncomfortable way.
6x4mins/2mins. First 4 were up, last 2 down - then step hell.
Was much better tonight - stayed constant and didn't blow up. Was pretty rubbish on the 2nd effort on the slick, twisty section of the Bruce trail - high momentum + low coefficient of friction is a bad thing.
Got down to 3 min/ks with coach Sudden on the last (slightly downhill) surge - it felt good and kinda easy in an uncomfortable way.
Monday Oct 4, 2010 #
Note
The toilet block at Sanctuary Park looks a little disturbing in ISSOM
4 PM
Running 44:26 10.0 km (4:27 / km) +50m 4:20 / km
ahr:144 max:166 shoes: 2010.2 Triumphs
Easy cruise around the waterfront, lap of Bayfront Park and back home on the streets. Felt fresh and easy, legs ticking over nicely.
While the 'max temperature vs day' gradient is concerning, running in the fresh, cool air is so much nicer than the humidity of a couple of weeks ago. Felt like a winter Tassie morning in the Midlands!
While the 'max temperature vs day' gradient is concerning, running in the fresh, cool air is so much nicer than the humidity of a couple of weeks ago. Felt like a winter Tassie morning in the Midlands!
Sunday Oct 3, 2010 #
9 AM
Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: La Sportiva Cross Lite
Ran the sprint course for GLOF. Nice course - will be very interested to see the results. Would like to say more but don't want to give anything away.
Was wet and cold. I fell over a lot.
Was wet and cold. I fell over a lot.
Saturday Oct 2, 2010 #
8 AM
Running long 2:07:54 20.03 km (6:23 / km) +315m 5:55 / km
ahr:127 max:169 shoes: 2010.2 Triumphs
SMT with Sudden and wheel-bound Hammer.
They spent most of the run talking about the GLOF courses in code. I wasn't able to decipher much of it, but I can confirm there is at least one water control on the long course.
They spent most of the run talking about the GLOF courses in code. I wasn't able to decipher much of it, but I can confirm there is at least one water control on the long course.
Friday Oct 1, 2010 #
Note
weight:76.9kg
Though this looks weak compared to tnipens log, September was a record month for me. 34 hours of non-padded training (ie hiking or lawn bowls) and 295km of running (would have probably cracked 300 if I counted orienteering by total distance, not straight line)
Also, that weight above is the first time I've gone below 77! Feeling stronger and faster after just a month of Hammertown style training - looking forwards to seeing what a couple more months of this might bring...
Also, that weight above is the first time I've gone below 77! Feeling stronger and faster after just a month of Hammertown style training - looking forwards to seeing what a couple more months of this might bring...