Training Log Archive: AnvilIn the 7 days ending Sep 25, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Sep 25, 2010 #
Event: Turkey Trot 2010
11 AM
Orienteering 32:08 3.8 km (8:27 / km) +60m 7:50 / km
ahr:164 max:176 shoes: La Sportiva Cross Lite
Turkey Trot - Middle Distance.
Had planned on using this to practice good middle technique - flow, exit direction, etc, but it was clear fairly quickly that this was a middle course in length only on a fairly average map.
So, I just decided to take the straight route when it was sensible and try to push hard in the crappy bits of forest. Learnt fairly quickly to look for the flagging tape that had been left out and was hung quite high.
Only 2 mistakes,1:30 on #3, went too low but thought I was too high. Didn't see the vegetation change that was meant to lead my into the control.
2:00 on #13, everyone had trouble here - it was on a fairly indistinct ditch that I ran over twice without noticing it.
Still, even though it was average orienteering, I enjoyed blasting through the forest and felt quite strong - so it wasn't a total loss.
Had planned on using this to practice good middle technique - flow, exit direction, etc, but it was clear fairly quickly that this was a middle course in length only on a fairly average map.
So, I just decided to take the straight route when it was sensible and try to push hard in the crappy bits of forest. Learnt fairly quickly to look for the flagging tape that had been left out and was hung quite high.
Only 2 mistakes,1:30 on #3, went too low but thought I was too high. Didn't see the vegetation change that was meant to lead my into the control.
2:00 on #13, everyone had trouble here - it was on a fairly indistinct ditch that I ran over twice without noticing it.
Still, even though it was average orienteering, I enjoyed blasting through the forest and felt quite strong - so it wasn't a total loss.
12 PM
Running warm up/down 30:00 [1]
shoes: La Sportiva Cross Lite
20 mins before, 10 after. May have even stretched after. I feel quite smug about that.
Friday Sep 24, 2010 #
Note
(rest day)
Kinda rest - still rode out to Sanctuary Park and back for some mapping and it was hot. Windy too - had to call it quits after one too many close calls with falling branches.
It's weird, I'm not really upset about missing the Oz Champs. I'm not sure why, the maps looks nice, SA always put on a good event & of course the people are always awesome. I'm just not feeling it.
It's weird, I'm not really upset about missing the Oz Champs. I'm not sure why, the maps looks nice, SA always put on a good event & of course the people are always awesome. I'm just not feeling it.
Thursday Sep 23, 2010 #
4 PM
Running hills 1:42:20 13.23 km (7:44 / km) +310m 6:55 / km
ahr:130 max:176 shoes: La Sportiva Cross Lite
TNT - hills. 4 x Lowrie, 5 x Nancy, a billion x frankensteps.
Lowry sucked, Nancy was good, steps were a blur - literally, I start to go all cross eyed towards the end of a 'singles' set.
Felt a lot better than yesterday, but will still take a rest day tomorrow.
Lowry sucked, Nancy was good, steps were a blur - literally, I start to go all cross eyed towards the end of a 'singles' set.
Felt a lot better than yesterday, but will still take a rest day tomorrow.
10 PM
Not Training 10:00 [3]
Week 4, Day 2b
26, 24, 24, 22. Nothing to see here.
26, 24, 24, 22. Nothing to see here.
Wednesday Sep 22, 2010 #
4 PM
Running 30:31 5.77 km (5:17 / km) +65m 5:00 / km
ahr:138 max:152 weight:77kg shoes: La Sportiva Cross Lite
Before ARK, same loop as last week but in reverse. From Sanctuary Park up to the trail centre along the Spring Creek Trail, loop of Ski Trail #1 and back along the rail trail.
Just trying to tick the legs over after yesterdays effort. Felt heaps tougher than last week. Tomorrow may be a struggle - we made need a stretcher to get me home.
Just trying to tick the legs over after yesterdays effort. Felt heaps tougher than last week. Tomorrow may be a struggle - we made need a stretcher to get me home.
Tuesday Sep 21, 2010 #
Not Training warm up/down 10:00 [3]
Week 4, Day 1b
22, 20, 18, 16. Pretty easy one - repeating weeks is awesome.
22, 20, 18, 16. Pretty easy one - repeating weeks is awesome.
5 PM
Running intervals 1:30:50 16.18 km (5:37 / km) +200m 5:17 / km
ahr:145 max:184 shoes: 2010.2 Triumphs
TNT with a massive crew.
8x3min/1min, 4 up the mountain, then 4 down. Started well and felt really good on the middle couple - then blew a gasket on the 6th one and was in the hurt box for the last 2.
Wasn't going to do the hills at the end, but everyone else (cept Turbo) did so I thought I'd better. Actually made my way out of the box on these and started to feel stronger again - should have pushed a bit more on the last couple but it always feel so rude overtaking people.
8x3min/1min, 4 up the mountain, then 4 down. Started well and felt really good on the middle couple - then blew a gasket on the 6th one and was in the hurt box for the last 2.
Wasn't going to do the hills at the end, but everyone else (cept Turbo) did so I thought I'd better. Actually made my way out of the box on these and started to feel stronger again - should have pushed a bit more on the last couple but it always feel so rude overtaking people.
Monday Sep 20, 2010 #
5 PM
Running 44:02 8.01 km (5:30 / km) +75m 5:15 / km
ahr:130 max:146 shoes: 2010.2 Triumphs
Cruise along the Ginger Valley trail to Mac and back.
Very heavy legs after the weekend, walked some of the climbs cause it was faster. Beaut evening, cool and crisp - very happy with the change in temps.
Very heavy legs after the weekend, walked some of the climbs cause it was faster. Beaut evening, cool and crisp - very happy with the change in temps.
Sunday Sep 19, 2010 #
5 PM
Not Training 5:00 [3]
Week 3, Day 3b.
26, 24, 22, 20
Getting behind schedule on these... Could potentially jump to week 5 next week, but will stay with the schedule.
26, 24, 22, 20
Getting behind schedule on these... Could potentially jump to week 5 next week, but will stay with the schedule.
6 PM
Running tempo 1:29:03 16.23 km (5:29 / km) +260m 5:05 / km
ahr:144 max:173 shoes: La Sportiva Cross Lite
Tempo run with Turbo at Mineral Springs. We were going to do 3x15mins with 10 recovery, but we were too awesomely fast for the loop we were doing so had to settle for 2x15/10+2x5/5. 2 ascents of The Gauntlet.
First 15 was a killer, mostly uphill. Fortunately that meant we had banked a lot of climb for the 2nd 15 so we were able to make a fairly hefty withdrawal for that one. Funny kind of run, went from periods of feeling bloody awful to fresh and bouncy. Odd.
First 15 was a killer, mostly uphill. Fortunately that meant we had banked a lot of climb for the 2nd 15 so we were able to make a fairly hefty withdrawal for that one. Funny kind of run, went from periods of feeling bloody awful to fresh and bouncy. Odd.