Training Log Archive: GMIn the 7 days ending Mar 22, 2009:
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Sunday Mar 22, 2009 #
Orienteering race 2:08:03 [4] 12.6 km (10:10 / km) +200m 9:25 / km
shoes: Asics GEL Trabuco (blue)
NOL long at Narrinyeri Hills, near Murray Bridge. A Hagaby mass start event with two map changes, and three maps. My loops were 3.9km, 4.0km and 4.7km. I was by myself after about the 4th control. A bit sloppy on 5 and 6, and probably two other controls later on, but in total they only came to about 2 minutes. I hadn't orienteered this far for quite a while so I was a bit conservative. On reflection I could have gone a bit harder to push through some of the crap. I quite enjoyed the long, slightly downhill runs to the map change and road crossing on each loop. The weather was just perfect for running, plus it was a good area and Simon's courses were great.
Orienteering warm up/down 10:00 [1]
shoes: Asics GEL Trabuco (blue)
Saturday Mar 21, 2009 #
Orienteering race 22:20 [5] 3.1 km (7:12 / km) +90m 6:17 / km
shoes: asics GT-2130
NOL Sprint at Wynn Vale. As the Cockies were a tad light on for numbers in the mens division, I volunteered to run. My aim was to finish each race and to beat at least one person. I could control the first, but the second was a bit of luck. In the end I achieved my aim. I think the last time I ran 21E was the Victorian Champs in 1984, and on that day I managed to finish and beat one finisher on that day too (David Miller), so at least I am consistent.
Nearly missed the start triangle, but settled quickly. The long haul up the hill to 4 was a bit of a struggle, but I was pleased with the route to 5, and then we were nearly at the school. I was a bit hesitant on a couple of the school legs, and took the long way round after 17, but in general I was pleased with my navigation, just my running was too slow.
Nearly missed the start triangle, but settled quickly. The long haul up the hill to 4 was a bit of a struggle, but I was pleased with the route to 5, and then we were nearly at the school. I was a bit hesitant on a couple of the school legs, and took the long way round after 17, but in general I was pleased with my navigation, just my running was too slow.
Orienteering warm up/down 15:00 [2]
shoes: asics GT-2130
A good warm up, and I felt just right at the start.
Orienteering race 1:06:36 [5] 6.1 km (10:55 / km) +290m 8:49 / km
shoes: Asics GEL Trabuco (blue)
NOL middle distance at Para Wirra Recreation Park. After watching most of the chasing start, there was a gap of a couple of minutes to my start time, and the runners behind were at least 3 minutes after me, so it felt just like a normal event.
It was hot and I felt stuffed by about number 2 which wasn't a good thing. I lost about 15 seconds searching for the davit at number 4, and stopped for about 15 seconds at 13 before I checked my control descriptions again and realised it was in the tiny gully, not on the big cliff. The climb up the last two hills wasn't fun. My only big mistake was on one of the flat controls at the end where I drifted too far to the left and lost about 30-60 seconds. The rest was fine navigationally, just very, very slow.
It was hot and I felt stuffed by about number 2 which wasn't a good thing. I lost about 15 seconds searching for the davit at number 4, and stopped for about 15 seconds at 13 before I checked my control descriptions again and realised it was in the tiny gully, not on the big cliff. The climb up the last two hills wasn't fun. My only big mistake was on one of the flat controls at the end where I drifted too far to the left and lost about 30-60 seconds. The rest was fine navigationally, just very, very slow.
Orienteering warm up/down 10:00 [2]
shoes: Asics GEL Trabuco (blue)
It was too hot to do much of a warm up.
Friday Mar 20, 2009 #
Note
(rest day)
Resting before weekend
Thursday Mar 19, 2009 #
Running intervals 8:00 [5]
shoes: asics GT-2120
Early morning intervals organised by Muzza at Lake G, with Heffer, ALJ, and Muz. Efforts were 30sec, 1 min, 1.5 min, 2 min, 1.5 min, 1 min, 30 sec. Equal recovery times in between. The 2 minute one was a struggle, but the rest were ok.
Running warm up/down 27:00 [3]
shoes: asics GT-2120
Includes 5 minute warm up, recoveries, and warm down.
Wednesday Mar 18, 2009 #
Orienteering 40:00 [2]
shoes: Asics GEL Trabuco
Putting out tapes for BL training at Yarralumla Bays.
Orienteering 35:00 [3]
shoes: Asics GEL Trabuco
BL Training. Pairs exercise with Paul DJ. Only four turned up for first training, which is a bit dissapointing.
Running 59:00 [3]
shoes: asics GT-2130
Cockies run from Lennox Gardens, organised by me. Through Stirling Park and Yarralumla to Weston Park and back. To keep Muzza happy I gave everyone a map with a course on it - a bit of street-O with some tracks and grasslands thrown in.
Tuesday Mar 17, 2009 #
Running race 33:41 [4] 7.1 km (4:45 / km)
shoes: asics GT-2130
Cross Country Summer Series at Lake Ginninderra. I hadn't planned to go, but was home earlier than I planned, so made a late decision. In the end I arrived with about 5 minutes to go so warm up was very short. I tried to start at a steady pace, and just keep it going. In the end I really enjoyed the run. Kept pace with Christine Sproule for the last 3km which helped me along, and her too. I tried to take my km splits but the markers are all over the place.
Running warm up/down 5:00 [3]
shoes: asics GT-2130
V short, but better than nothing.
Monday Mar 16, 2009 #
Note
(rest day)