Training Log Archive: QuirkeyIn the 7 days ending Mar 18, 2015:
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Wednesday Mar 18, 2015 #
8 PM
Orienteering 24:51 5.68 km (4:23 / km)
ahr:160 max:169 shoes: Inov8 Trail ROC 245
Newcastle Night-O Champs : Lambton Park
3rd behind Macey (+1:06) and Steveo (+0.32)
Enjoyed most of the course, especially the first of the two sets of butterfly loops. Simple enough nav but limited by the simplicity of the area (maybe more route choice legs could maybe have been a little harder?).
My big-ass silva head-torch felt a bit OTT in this setting, and huge compared to the 'Ay-Ups' worn by many. Glad the silva has two bulbs as one of them popped out and started bouncing around inside my lamp half way from 13-14. Flick of the switch to the other bulb saved me for the rest of the race.
Not 100% sure of myself at the time whilst crossing the watercourse from 9-10 (ISSOM? No black outline = ok, etc) but confident it was ok once I had a chance to look more carefully afterwards.
Much post race debate about best route 21-22, but measured on google earth looks like no more than 10m in it between the three available (550m - 560m). I think mine, diagonally across the playing fields, was quickest as required less map reading.
3rd behind Macey (+1:06) and Steveo (+0.32)
Enjoyed most of the course, especially the first of the two sets of butterfly loops. Simple enough nav but limited by the simplicity of the area (maybe more route choice legs could maybe have been a little harder?).
My big-ass silva head-torch felt a bit OTT in this setting, and huge compared to the 'Ay-Ups' worn by many. Glad the silva has two bulbs as one of them popped out and started bouncing around inside my lamp half way from 13-14. Flick of the switch to the other bulb saved me for the rest of the race.
Not 100% sure of myself at the time whilst crossing the watercourse from 9-10 (ISSOM? No black outline = ok, etc) but confident it was ok once I had a chance to look more carefully afterwards.
Much post race debate about best route 21-22, but measured on google earth looks like no more than 10m in it between the three available (550m - 560m). I think mine, diagonally across the playing fields, was quickest as required less map reading.
9 PM
Run 5:00 [2]
warm down lap of the block where car was parked
Tuesday Mar 17, 2015 #
7 PM
Flexibility (Vinyasa Flow Yoga) 1:00:00
shoes: Bare Feet
This class aimed at novices, but I still felt a bit rusty. Probably 3 weeks since my last 'flow' class.
Balance on L foot a bit iffy. Mostly to do with tenderness from yesterdays twisted angle (I think)
Note: All day spent floor sanding again, but walking behind drum, so not strenuous to warrant log time.
Balance on L foot a bit iffy. Mostly to do with tenderness from yesterdays twisted angle (I think)
Note: All day spent floor sanding again, but walking behind drum, so not strenuous to warrant log time.
Monday Mar 16, 2015 #
3 PM
Orienteering warm up/down 15:00
shoes: Inov8 Bare Grip 200
Walk / Jog into proposed event start via a small handful of control sites.
R knee needing the warm-up!
R knee needing the warm-up!
4 PM
Orienteering 1:30:00
shoes: Inov8 Bare Grip 200
Course and Control Site Check - Wallaroo
Hard run for circa 60 mins, then gradually reducing pace via intermittent run / walk ration (getting tired, and ever more annoyed at time wasted hunting / re-attacking control sites to confirm correct site - but missing tapes)
Edit: Forgot I twisted my L ankle on a long speedy downhill run through 'white' forest. Seemed ok fairly quickly at the time, but hurting a bit in the morning after. Time to start putting ankle strength / mobility exercises back into the routine before bush orienteering gets going properly again.
Hard run for circa 60 mins, then gradually reducing pace via intermittent run / walk ration (getting tired, and ever more annoyed at time wasted hunting / re-attacking control sites to confirm correct site - but missing tapes)
Edit: Forgot I twisted my L ankle on a long speedy downhill run through 'white' forest. Seemed ok fairly quickly at the time, but hurting a bit in the morning after. Time to start putting ankle strength / mobility exercises back into the routine before bush orienteering gets going properly again.
9 PM
Flexibility 20:00 [1]
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