Training Log Archive: AnvilIn the 7 days ending May 30, 2009:
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Saturday May 30, 2009 #
Running race (Cardiff 5k TT) 18:55 [5] 5.0 km (3:47 / km)
ahr:181 max:189
Well, since I was up at 6:30 I figured I'd do the time trial up at Blackweir. Thought I'd be able to do a decent time since I'd warmed up properly and hadn't rolled out of bed half an hour before the start, but this is about the same time I did last December.
Started off well, 3:35 for the first km and felt really good and fresh - then it just degenerated after a mile and it was all I could do to hang on (3:44, 3:50, 3:55, 3:46). I guess I've been focussing more on terrain and less pure speed over the last couple of months, but I can't fathom how I was able to comfortably do just over 10 for 3k on the track before Easter.
Started off well, 3:35 for the first km and felt really good and fresh - then it just degenerated after a mile and it was all I could do to hang on (3:44, 3:50, 3:55, 3:46). I guess I've been focussing more on terrain and less pure speed over the last couple of months, but I can't fathom how I was able to comfortably do just over 10 for 3k on the track before Easter.
Running warm up/down 47:00 [2] 8.0 km (5:53 / km)
ahr:137 max:156
Warm up from Grangetown through Bute Park to the start and back. Stides and Poodle endorsed dynamic stretchy time. Beaut day, warm, clear and slight breeze. Perfect.
Thursday May 28, 2009 #
Running 42:00 [3] 8.5 km (4:56 / km) +20m 4:53 / km
ahr:156 max:166
So my plan for jet lag removal is to go for a run when I feel like having a nap. Got the urge at 5 (2am), so headed out and did one of my old easy loops up and back along the Taff.
I forgot how nice summer was here, everything was so green and bright. People were everywhere in the parks, I'd say I passed more people in this run than all the runs I did in four months combined in Cardiff!
The run itself wasn't so great, a real struggle from start to finish with a pretty high HR for most of it.
I forgot how nice summer was here, everything was so green and bright. People were everywhere in the parks, I'd say I passed more people in this run than all the runs I did in four months combined in Cardiff!
The run itself wasn't so great, a real struggle from start to finish with a pretty high HR for most of it.
Monday May 25, 2009 #
Running 40:00 [3] 6.7 km (5:58 / km) +280m 4:56 / km
ahr:135 max:158 shoes: Adidas Kanadias
Belbins Loop. Was just gonna go up to the foot of the steep bit and back, but as I got close to the turn around point I passed a guy taking a piss on the track and didn't want to run back past him so did the full loop.
Started to get very dark in the last 15 mins and had to leg it - didn't want to do the downhill in the dark, didn't to do a ankle just before Tour de Shoe begins.
Not looking forward to the next 48 hours.
Started to get very dark in the last 15 mins and had to leg it - didn't want to do the downhill in the dark, didn't to do a ankle just before Tour de Shoe begins.
Not looking forward to the next 48 hours.
Sunday May 24, 2009 #
Orienteering race 1:05:41 [5] 8.5 km (7:44 / km)
ahr:177 max:184 shoes: Adidas Kanadias
TOS event at Pittwater.
Not too bad a run if I do say so myself. A bit wobbly early, but nothing went too wrong. Generally took the gay track option where I could on the legs in the low vis vague dunes from 6 - 12, but never had any problems - there was talk of bingo controls for some of them (7 especially).
Lost close to a minute on #18 where I lost concentration and went back into the dunes too early (a typical Pittwater leg, run out to the edge of the detail and run back in from an obvious feature). Probably 30 secs on 25, tired and went too far to the left on an easy leg.
Finally on the last control I pretty happy with myself for only having minor losses and then drop 3 minutes. I can put some blame on the map here, the control was meant to be in a gully right on the edge of a yellow/white transition - I should realise now that most of the vegetation changes on Pittwater a more guidelines than actual rules and should have looked a bit more at the contours, but was just fixated on the vegetation change. Luckily Kari came in and found it for me or I'd probably still be running back and forth along the edge of the pines.
Took out the win (just, Oscar was 30 seconds behind - and no Ryan to ruin it for me), but well clear of everyone else. I think that may actually be my first win for Course 1!
I had to post a decent time after a MP and DNF on the last 2!
The course was pretty good, though I would have preferred to go further east into the yellow super hard stuff instead of the second loop through the low vis area again, but since I've never done a course with more than a couple of token controls in the green it was good for a change.
Not too bad a run if I do say so myself. A bit wobbly early, but nothing went too wrong. Generally took the gay track option where I could on the legs in the low vis vague dunes from 6 - 12, but never had any problems - there was talk of bingo controls for some of them (7 especially).
Lost close to a minute on #18 where I lost concentration and went back into the dunes too early (a typical Pittwater leg, run out to the edge of the detail and run back in from an obvious feature). Probably 30 secs on 25, tired and went too far to the left on an easy leg.
Finally on the last control I pretty happy with myself for only having minor losses and then drop 3 minutes. I can put some blame on the map here, the control was meant to be in a gully right on the edge of a yellow/white transition - I should realise now that most of the vegetation changes on Pittwater a more guidelines than actual rules and should have looked a bit more at the contours, but was just fixated on the vegetation change. Luckily Kari came in and found it for me or I'd probably still be running back and forth along the edge of the pines.
Took out the win (just, Oscar was 30 seconds behind - and no Ryan to ruin it for me), but well clear of everyone else. I think that may actually be my first win for Course 1!
I had to post a decent time after a MP and DNF on the last 2!
The course was pretty good, though I would have preferred to go further east into the yellow super hard stuff instead of the second loop through the low vis area again, but since I've never done a course with more than a couple of token controls in the green it was good for a change.