Training Log Archive: QuirkeyIn the 7 days ending Mar 15, 2015:
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Sunday Mar 15, 2015 #
9 AM
Orienteering 21:55 *** 5.07 km (4:19 / km)
ahr:164 max:171 spiked:25/27c shoes: Inov8 Bare-X Lite (Lime)
Park-O Final at Tighes Hill TAFE
2nd to Macey, but only seconds ahead of MooseMorris and Steveo.
Ignored the HRM alarm, which was screaming at me from about no 5.
Some confusion over slightly misplaced controls 3 and 11.
Compact area meant a little bit of deja vu, but a nice new map for some short sprintervals or maybe Micr-O?
Rain stayed off until pack-up time.
2nd to Macey, but only seconds ahead of MooseMorris and Steveo.
Ignored the HRM alarm, which was screaming at me from about no 5.
Some confusion over slightly misplaced controls 3 and 11.
Compact area meant a little bit of deja vu, but a nice new map for some short sprintervals or maybe Micr-O?
Rain stayed off until pack-up time.
Run warm up/down 10:00 [2]
shoes: Inov8 Bare-X Lite (Lime)
jog over the TAFE etc
Saturday Mar 14, 2015 #
8 AM
Other 9:00:00
Kitchen worktop, Floor Sanding etc
Friday Mar 13, 2015 #
6 AM
Flexibility (Yin Yoga) 1:00:00 [1]
shoes: Bare Feet
With Rebecca.
Due to the nature of Yin (holding each static stretch for an extended period) each class can not cover all areas. This mornings Stretches didn't seem as relevant to my needs as Michael's afternoon class (last week?). Not enough on front of hips and quads anyway.
Little bit of dull ache in r knee through the day afterwards.
Due to the nature of Yin (holding each static stretch for an extended period) each class can not cover all areas. This mornings Stretches didn't seem as relevant to my needs as Michael's afternoon class (last week?). Not enough on front of hips and quads anyway.
Little bit of dull ache in r knee through the day afterwards.
Other 8:00:00
Still doing some hours of DIY reno's each day but particularly worth noting today due to Extended and fairly high energy nature: clean out, tidy up, lifting and shifting to get kitchen base units in and most rooms ready for floor sanding.
Thursday Mar 12, 2015 #
4 PM
Bike 20:00 [3]
shoes: Moser Speed Sora 20
to uni to teach evening class
7 PM
Bike 20:00 [3]
shoes: Moser Speed Sora 20
Home from Uni
Wednesday Mar 11, 2015 #
4 PM
Bike 25:00
shoes: Moser Speed Sora 20
To king Edward park via crazy town (market town).
5 PM
Run warm up/down 5:00 [2]
shoes: Inov8 Bare Grip 200
R
Orienteering 21:54 [5] ***
spiked:26/28c shoes: Inov8 Bare Grip 200
Newcastle Park Series 3: King Edward Park
Great course by Alex. Tough Hills (unavoidable here).
Didn't read the map carefully enough on route choice to 4, so ended up running across no less than 4 "uncrossable" retaining walls in the space of about 10 seconds. In hindsight it wasn't even the most efficient route (drop plus steep climb); my memory of them being 'crossable' when we ran here 2 years ago was also incorrect.
Request to self-disqualify dismissed by senior officials; (at least at first anyhow). No big difference, as already qualified for the final from previous 2 races.
Otherwise very little I could describe as a errors. Straighter lines or left vs right may have shaved the odd second or two, but irrelevant in the quick decision making context of sprint format orienteering.
Forgot to stop my watch at the end (and don't know how to trim the trace, yet), so shows lots of time standing / sitting around 'gas bagging' after my run. https://www.strava.com/activities/266406181
Route Gadget : http://garingal.com.au/gadget2014/cgi-bin/reitti.c...
EDIT: Chopped gpx attached
Great course by Alex. Tough Hills (unavoidable here).
Didn't read the map carefully enough on route choice to 4, so ended up running across no less than 4 "uncrossable" retaining walls in the space of about 10 seconds. In hindsight it wasn't even the most efficient route (drop plus steep climb); my memory of them being 'crossable' when we ran here 2 years ago was also incorrect.
Request to self-disqualify dismissed by senior officials; (at least at first anyhow). No big difference, as already qualified for the final from previous 2 races.
Otherwise very little I could describe as a errors. Straighter lines or left vs right may have shaved the odd second or two, but irrelevant in the quick decision making context of sprint format orienteering.
Forgot to stop my watch at the end (and don't know how to trim the trace, yet), so shows lots of time standing / sitting around 'gas bagging' after my run. https://www.strava.com/activities/266406181
Route Gadget : http://garingal.com.au/gadget2014/cgi-bin/reitti.c...
EDIT: Chopped gpx attached
Tuesday Mar 10, 2015 #
5 PM
Strength / Core 20:00 [4]
Pilates type stuff
Short on time today.
Short on time today.
Flexibility 10:00 [3]
Monday Mar 9, 2015 #
7 AM
Flexibility 15:00 [1]
Stretch quads and hip flexors,
Foam roller and Spiky Ball
Added physio's TFL release trick (jamb thumb into TFL whilst sitting with knee bent to face inwards so foot kicks out to side).
This seemed to make a significant difference : no more hip stiffness when standing up after extended periods sitting during the day.
Note: Not enough time for any more exercise today.
Foam roller and Spiky Ball
Added physio's TFL release trick (jamb thumb into TFL whilst sitting with knee bent to face inwards so foot kicks out to side).
This seemed to make a significant difference : no more hip stiffness when standing up after extended periods sitting during the day.
Note: Not enough time for any more exercise today.