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Training Log Archive: GM

In the 7 days ending Sep 10, 2012:

activity # timemileskm+m
  Running4 2:21:10
  Bike - MTB5 2:19:55
  Orienteering2 1:28:47 5.79(15:20) 9.32(9:32) 360
  Gym - cardio1 54:00
  Stretching2 25:00
  Total10 7:28:52 5.79 9.32 360

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Monday Sep 10, 2012 #

1 PM

Running 45:35 [3]
shoes: asics GT-2160 #2

Lunchtime run from work. It was almost hot. Up to the fire trail behind the houses on Gossan then along to the SW corner. I then did a tempoish loop around the outside of the hill on the fire trails, trying to stretch out my glutes a bit as I ran - they were quite sore from the last two days. I ran the lap in a clockwise direction which was novel - I usually go the other way here for some unexplained reason. Finished back to work on some fire trails, tracks, and grass across Gossan and then through the corner of UC behind CISAC. My right knee was a tiny bit sore so I took it easy.

Sunday Sep 9, 2012 #

10 AM

Orienteering race 54:04 [4] 5.8 km (9:19 / km) +215m 7:52 / km
shoes: Brooks Cascadia 5

NSW Long at Gumble Pinnacles. Felt more into my orienteering today and overall I was pleased how I went. I got into a steady jog up the hill towards 1 and passed John Harding who started 2 mins ahead of me about half way to the control. I was trying to make things fit coming into the rocks and little clearings and decided the little clearings were too vague to use, but I was a bit stop-start approaching the control, but no errors. Good reading the details into 2 and caught up with Oliver Mill who started 4 mins in front, but he dashed off as I was punching and I didn't see him again - he made a mistake on 3 and I ran through him. I made my own mistake on 3 by going a tiny bit to the left and ending up on the bare rocks but relocated quickly and went straight to the control, so only lost about 15 seconds. Straight to 4 then the long leg to 5. I just ran to the dam about 1/3 of the way - and actually felt good running but it was gently down hill through open forest and big clearings. Kept going straight through the light green of the cyprus pines and picked up the bare rocks on the other side. I then navigated well to the edge of the control circle but just veered to the left mistaking a bare rock knoll for the boulders. There was a nice little gully on the other side but no control. I did a tiny little loop looking for something and then realised I was in the right gully just too high. Lost about 1 minute. Straight to 6 but was surprised to hit the top of the ridge - on the map I thought it rose gently the whole way. Down the hill in the broad gully to the large clearing then in. No problems through 7 and 8 then went to the right heading to 9 to keep some height, but then climbed to the huge cliff near the top of the knoll which was my AP. Great views as I came down the bare rock slabs into the control. Straight to 10 but I was starting to feel a bit tired as I went straight up the hill to the clearings on the ridge. Happy with my route choice to 11 using the large rock faces and cliffs on the northern end of the ridge and just reading the bare rocks down the hill and into the control. Straight to 12 with just a slight check as I came out of the forest to see where the control was on the other side of the clearing. A tiny bit to the right heading for 13 but spotted the rocks so only lost 10 seconds, then just the run around the rocky hill to the finish.

Ended up in 2nd place in M55 about 3.5 mins behind O-ing and 2 mins in front of James in 3rd. Happy with my nav and please my back pulled up ok after yesterday. Just stiff and sore but no pain so I think I am over the hump and may stop ticking the 'Injured?' box on my trog. Gumble is a fantastic area to orienteer and the course was great - some variety and some challenges and a couple of nice route choices. And the weather was perfect for running.

Running warm up/down 25:00 [3]
shoes: Brooks Cascadia 5

A nice gentle warm up AND I actually did a 10 min warm down after the race.

Saturday Sep 8, 2012 #

1 PM

Orienteering race 34:43 [3] 3.52 km (9:52 / km) +145m 8:11 / km
(injured) shoes: Brooks Cascadia 5

NSW Middle at Kahli's Rocks. A great little area and excellent course. I wasn't supposed to run hard, if at all, so tried to be careful from the start. My back was ok but my orienteering through the first 4 controls was very poor and scrappy - left on 1 and 2 and not looking at the map, then right on 3, then going ok to 4 but spotted the wrong clump of boulders and went too far right. Had a bit of a chat to myself and started getting my O-rhythm back :)

Pleased with my nav and route choices from 5 to 14. A bit unfocussed heading to 15 so wobbled a bit but not too bad. I just didn't have any running in my legs from 16 to finish.

Finished 3rd behind O-ing (33) and James (34 low) so not too far off the pace. My back was stiff at the end but no pain so really looking forward to the next few weeks.

Running warm up/down 20:00 [3]
(injured) shoes: Brooks Cascadia 5

I did my 'pre run' stretching and slides then some jogging to the start and in the open paddock. I tried being conservative with everything which is working.

Friday Sep 7, 2012 #

7 AM

Bike - MTB 20:50 [3]
(injured) shoes: Specialised Taho


Thursday Sep 6, 2012 #

8 AM

Bike - MTB 20:00 [3]
(injured) shoes: Specialised Taho

RTW. Direct this morning as I was a bit late leaving.
1 PM

Stretching 10:00 [3]
(injured) shoes: asics GT-2160 #2

I did all my pre-run stretches and neural slides so my physio should be pleased.

Running 50:35 [3]
(injured) shoes: asics GT-2160 #2

After Sunday I was hesitant about going for a run but decided to give it a go, and run on the grass as much as possible. I also decided to follow Natalie's advice and take it easy and 'let pain be my guide'.

From the ABShouse up along the Cook/Macquarie bike path, but slaloming between the trees on the grass, to the saddle. Things felt ok so I went straight to the top of Mt Painter, and was nearly blown over at the summit. Back down along the fire trail, then back along the grass beside the bike path. My calf was a bit sore, but the back was only tight and no pain! So something is working.
6 PM

Bike - MTB 27:10 [3]
shoes: Specialised Taho

Ride home with a few zig zags.

Wednesday Sep 5, 2012 #

7 AM

Bike - MTB 27:55 [3]
(injured) shoes: Specialised Taho

RTW with a lap of Lake G thrown in. It was such a lovely morning I couldn't resist doing a bit extra.
6 PM

Bike - MTB 44:00 [3]
(injured) shoes: Specialised Taho

Ride home from work via JKP, Gininderra Ck, a loop through Girralang, then up to near the top of Mt Rogers. It started to rain so headed down the bike path - and suddenly out of the dark loomed a fallen tree across the path. Some rapid braking and skidding followed but didn't fall.

Tuesday Sep 4, 2012 #

6 PM

Gym - cardio 54:00 [4]
(injured) shoes: asics GT-2170

Another RPM at Oatley Crt. I got there 15 min before the start and there was only two spots left - very popular class taken by Kristen. We all worked hard apparently so as a reward we got to do some extra.

Stretching 15:00 [3]

Some proper stretching before RPM.

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