Training Log Archive: paulIn the 12 days ending Jan 2, 2013:
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Wednesday Jan 2, 2013 #
Off Road Trail Run (tempo x2) 32:49 [4] 7.8 km (4:12 / km)
shoes: Nike Zoom Elite 5
Milford Beach and rocks.
Went hard @ 95% race speed.
15:36 Out. Tail wind (5+min rest)
17:13 Back. Head wind.
PB on the out - wahoo, felt pretty good.
Coming back was a mission and had to dig in.
Lungs worked very hard and it took a bit to recover after. Loosened up some of the flehm -yum. Can't stop coughing. Getting worse :[
Went hard @ 95% race speed.
15:36 Out. Tail wind (5+min rest)
17:13 Back. Head wind.
PB on the out - wahoo, felt pretty good.
Coming back was a mission and had to dig in.
Lungs worked very hard and it took a bit to recover after. Loosened up some of the flehm -yum. Can't stop coughing. Getting worse :[
Tuesday Jan 1, 2013 #
Note
(rest day)
Sore throat again and got a cough. Reeally hoping the thing doesn't get me again... strange , I've never taken as many vitamins and eaten as much rabbit food before as I have in the past month, but it didn't stop the lurgy.
Monday Dec 31, 2012 #
Orienteering Race 37:16 [3] 5.4 km (6:54 / km)
Pre O Day 4 @ Whites Line. Course 2.
Finally starting to make some improvements. Concentrated harder and felt like I could push a bit harder and more quicker today. Still some errors tho only one proper error at c5 coming off the road too early and screwing myself up losing 1:45. Two others were just slow and hesitant controls at c2 and c9 which were both very short, but losing 20 & 16 seconds. Perhaps being over cautious and something I need to work on. Hmm abit late now?!
Anyway it was Minna Kauppi's turn to smash us today.. wow 6 mins down, and her amazing splits were so consistant and virtually error free!!!
Taped blister to the max which coped.
Finally starting to make some improvements. Concentrated harder and felt like I could push a bit harder and more quicker today. Still some errors tho only one proper error at c5 coming off the road too early and screwing myself up losing 1:45. Two others were just slow and hesitant controls at c2 and c9 which were both very short, but losing 20 & 16 seconds. Perhaps being over cautious and something I need to work on. Hmm abit late now?!
Anyway it was Minna Kauppi's turn to smash us today.. wow 6 mins down, and her amazing splits were so consistant and virtually error free!!!
Taped blister to the max which coped.
Sunday Dec 30, 2012 #
Orienteering Race 1:01:50 [3] 7.9 km (7:50 / km)
shoes: Inov8 340
Pre O - Day 3, Whites Line, Course 2
Fairly pleased with the run. Started really well good flow and concentration till c8 at which point I was 3rd = with 2 others on 15:01, just Tove 1.5 mins in front already. Lost 30sec on c9 identifying the right reentrant in the diny detail. Good up to c14 at which point I missed it and went to c15 first. ahgrrr.. dropped from 5th to 10th as I backtracked and wasted 3.5mins of extra energy. Pretty tired after that. Tried to keep some sort of pace going but I was so hot and tired, lucky the nav skills keept me safe until towards the end when I tried to pick up a bit of speed again. c22 2nd only to Tove mind you she was still 20 secs ahead!, then the tired ness got the better of me on c23 as the direction was a bit rough, can't believe it cost me a minute tho.
9th with lots of close times.
Biggest bummer was getting a poorly timed heal blister.
Amazing to get the chance to run against and with some of the worlds best women. Well done to Immy and Rachel who did well.
Achilles ok during race, but are getting more painful each night. Lots of icing.
Fairly pleased with the run. Started really well good flow and concentration till c8 at which point I was 3rd = with 2 others on 15:01, just Tove 1.5 mins in front already. Lost 30sec on c9 identifying the right reentrant in the diny detail. Good up to c14 at which point I missed it and went to c15 first. ahgrrr.. dropped from 5th to 10th as I backtracked and wasted 3.5mins of extra energy. Pretty tired after that. Tried to keep some sort of pace going but I was so hot and tired, lucky the nav skills keept me safe until towards the end when I tried to pick up a bit of speed again. c22 2nd only to Tove mind you she was still 20 secs ahead!, then the tired ness got the better of me on c23 as the direction was a bit rough, can't believe it cost me a minute tho.
9th with lots of close times.
Biggest bummer was getting a poorly timed heal blister.
Amazing to get the chance to run against and with some of the worlds best women. Well done to Immy and Rachel who did well.
Achilles ok during race, but are getting more painful each night. Lots of icing.
Saturday Dec 29, 2012 #
Orienteering Race 53:12 [3] 7.1 km (7:30 / km)
Pre Oceania day 2 @ Telephone Track.
Course 2: Never felt fast at all in the race and got pretty tired at times, like Immy, when I get tired my nav suffers and things go wrong as I seem to think to much about trying to keep moving. Just have to get faster and stronger.. which was the plan till I got sick. Oh well still got a week!?
Two 1min mistakes, very steady, zero fastest splits or anywhere near so was very lucky to get away with 4th place. 30 sec. behind Ida Bobach and 7 sec. in front of Rachel Smith. Ross M and Darren A stole the other placings. Tomorrow will be interesting with more foreign elites arriving.
Achiiles ached a bit, and quite sore to touch tonight. Yesterday was fine and was good when I woke today.
Nice to come home and have a swim at Murrays Bay, what a beaut day, but then had to spoil it and go office furniture hunting while there are bargains to be had.
Alistair L and Rob J did course 1 with good times which is quite a statement on a hot day for running.
Course 2: Never felt fast at all in the race and got pretty tired at times, like Immy, when I get tired my nav suffers and things go wrong as I seem to think to much about trying to keep moving. Just have to get faster and stronger.. which was the plan till I got sick. Oh well still got a week!?
Two 1min mistakes, very steady, zero fastest splits or anywhere near so was very lucky to get away with 4th place. 30 sec. behind Ida Bobach and 7 sec. in front of Rachel Smith. Ross M and Darren A stole the other placings. Tomorrow will be interesting with more foreign elites arriving.
Achiiles ached a bit, and quite sore to touch tonight. Yesterday was fine and was good when I woke today.
Nice to come home and have a swim at Murrays Bay, what a beaut day, but then had to spoil it and go office furniture hunting while there are bargains to be had.
Alistair L and Rob J did course 1 with good times which is quite a statement on a hot day for running.
Friday Dec 28, 2012 #
Cycling 1:05:00 [3] 30.0 km (2:10 / km)
I know there's a sprint this arvo but this is longer term thinking and I need to get some leg strength in with the severe lack of hill running training lately, plus the many hills got the heart rate up and down a fair bit. Didn't go as hard as usual tho. feeling average at best.
Orienteering Race 19:33 [4] 4.2 km (4:39 / km)
shoes: Nike Zoom Elite 5
Pre Oceania Sprint at Mt Roskill School.
Course 1: Bit of a mixed bag but reasonable flow. lost contact with the map twice which caused some confusion and time loss. Ran at 90%, legs not as heavy as I thought they would be, achilles coped ok with no sharp pains which was remarkable. Didn't get that fast effortless running feeling you get when you're fit tho, but happy with the result.
Course 1: Bit of a mixed bag but reasonable flow. lost contact with the map twice which caused some confusion and time loss. Ran at 90%, legs not as heavy as I thought they would be, achilles coped ok with no sharp pains which was remarkable. Didn't get that fast effortless running feeling you get when you're fit tho, but happy with the result.
Thursday Dec 27, 2012 #
Note
(injured)
:( Withdrew from ANZ team, in their best interests. Fuckit ):
Orienteering (Training) 15:19 [4]
(injured) shoes: Nike Zoom Elite 5
warmed up the did Course 2 from the Nationals at Kristen School.
Mostly good contact, hard to keep the flow on in the tight stuff that is near impossible to read at 1:5000. Got tripped up by quite a few unmapped walls which need to be fixed. Never maxed out as was careful with achilles, pretty tired still, felt slowish but apparently wasn't bad.
Mostly good contact, hard to keep the flow on in the tight stuff that is near impossible to read at 1:5000. Got tripped up by quite a few unmapped walls which need to be fixed. Never maxed out as was careful with achilles, pretty tired still, felt slowish but apparently wasn't bad.
Off Road Trail Run 28:00 [3] 5.5 km (5:05 / km)
shoes: Nike Zoom Elite 5
then headed over to the bush trail for a bit of hillwork. Slow and hardwork.
Wednesday Dec 26, 2012 #
Off Road Trail Run 20:39 [3] 5.0 km (4:08 / km)
(injured)
trying to run... feeling really, really unfit even on this almost flat run, able to run on the achilles after warm up but it does ache pretty much the whole time
10:18 out
10:21 back
10:18 out
10:21 back
Off Road Trail Run 15:15 [3] 3.2 km (4:46 / km)
then decided to add the Oteha Valley track to get a bit more running in.
Still felt rubbish
7:40 out
7:35 back
Still felt rubbish
7:40 out
7:35 back
Note
Boxing Day dinner/drinks with friends.
Tuesday Dec 25, 2012 #
Note
(rest day)
No training. Really long day travelling to Xmas with family
Monday Dec 24, 2012 #
Off Road Trail Run 14:45 [3]
(injured) shoes: Nike Zoom Elite 5
yip now trying to run on an achilles injury, feel I have little choice than to give this my best shot as it's not going to magically heal in 10 days and stand up to instant success. Lots of iceing last night calmed the thing down, and another freeze this morning.
Tried it out on an easy off road run at Oteha Valley.
Managed ok, wow the legs were dead though and cardio useless.
Tried it out on an easy off road run at Oteha Valley.
Managed ok, wow the legs were dead though and cardio useless.
Orienteering (Training) 15:40 [3] 2.0 km (7:50 / km)
(injured) shoes: Nike Zoom Elite 5
so then to a technical session since I could run. attempted course 3 from the Kristen Nationals. Way better and smoother than yesterday, that is apart from c11&12 where I got confused with directions as I never had a compass, losing 1.5mins.
Achiiles ok but never pushed over 80 %. Cardio still poor even at that, legs sluggish.
Hey at least I am running :)
Achiiles ok but never pushed over 80 %. Cardio still poor even at that, legs sluggish.
Hey at least I am running :)
Note
Xmas Eve drinks with friends
Sunday Dec 23, 2012 #
Gym Strength & Conditioning 15:00 [2]
Cycling (Stationary Bike) 20:00 [3] 14.3 km (1:24 / km)
ahr:149 max:159
pushed harder and tried few intervals. Heart rate just won't go up so on;ly 10 difference between max and average instead of the usual 20+. Maybe just getting older.
Run 10:00 [3] 1.85 km (5:24 / km)
shoes: Nike Zoom Elite 5
Easy run on treadmill testing achilles, started 6m/km gadually up to 5. Legs were sluggish and achilles pain just slight to fine.
Nasty virus finally gone.
Nasty virus finally gone.
Orienteering (Training) 22:30 [3] 3.8 km (5:55 / km)
(injured) shoes: Nike Structure Triax Trail
with lack of proper training for me now opted to rerun the Oteha Rowe AOTC sprint training course to at least do some technical practice. Obviously I couldn't go hard but the nav was also sloppy rubbish many times in the tight stuff, so even slower than last times' slack effort. Achilles sort of ok didn't really hurt after too much.
... but did a heap of work in the garden in the arvo then the achilles really complained. Ice Ice Baby :{(
"Don't pray for an easy life, pray to be stronger men" JFK.
... but did a heap of work in the garden in the arvo then the achilles really complained. Ice Ice Baby :{(
"Don't pray for an easy life, pray to be stronger men" JFK.
Saturday Dec 22, 2012 #
Note
(injured) (sick)
Not a lot of sleep due to the worst headache ever, No drugs helped, wasn't dehyrated either.
Cycling (road) 1:14:15 [3] 35.75 km (2:05 / km) +495m 1:57 / km
Usual mid length mixed flat/hills route.
Headache finally gone so with slim choice of options thought I'd give the bike a bash. Amazingly I felt ok. Didn't push too hard to start with but then got in the grove.
Slight tail wind out, slight headwind back.
Great times, and considering all said and done it was a small miracle win for me and a bit of a boost.
Home to Milford beach (126m cl. 15:20min 7.32km 28.6kmph)
Milf to Devonport via Narrowneck (20:36min 10.78km 31.3kmph 1:54 pace)
Usual turnaround point (35:56min 18.1km 1:59 pace wich was nice.)
couple of min rest/drink
Devo to Milf 58:39 wow always great to go under 60.
Milf to Home 15:36
Devonport to Home stats since I'm in the mood, (38:47min 17.65km 295m cl. 27.4kmph 2:11 pace)
Total Ride 74:15mins 2:05 pace, 28.7kmph.
Headache finally gone so with slim choice of options thought I'd give the bike a bash. Amazingly I felt ok. Didn't push too hard to start with but then got in the grove.
Slight tail wind out, slight headwind back.
Great times, and considering all said and done it was a small miracle win for me and a bit of a boost.
Home to Milford beach (126m cl. 15:20min 7.32km 28.6kmph)
Milf to Devonport via Narrowneck (20:36min 10.78km 31.3kmph 1:54 pace)
Usual turnaround point (35:56min 18.1km 1:59 pace wich was nice.)
couple of min rest/drink
Devo to Milf 58:39 wow always great to go under 60.
Milf to Home 15:36
Devonport to Home stats since I'm in the mood, (38:47min 17.65km 295m cl. 27.4kmph 2:11 pace)
Total Ride 74:15mins 2:05 pace, 28.7kmph.