Training Log Archive: MatthewPartonIn the 7 days ending Mar 11, 2013:
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Monday Mar 11, 2013 #
Cycling 40:00 [3]
Warm-up/down from home to Tim's place in Kingston
Running 57:55 [3] 12.5 km (4:38 / km) +200m 4:17 / km
Recovery run with Tim and Lara (That's right I train with the Australian 10k champ what of it?) on Red Hill. Was good to roll the legs over after yesterdays's long race - gearing up for Canberra Day celebrations now - ciders + sun: Winning!
Sunday Mar 10, 2013 #
Orienteering (NOL 2) 1:54:00 [3] 12.3 km (9:16 / km) +580m 7:30 / km
I had a good long chat with Jimbo yesterday about how Orienteering is really about discipline and making sure that you keep keeping yourself focused for the whole race. This is where I went wrong today.
After a good start in pretty frenetic conditions and a decent while not great mid-section of the course I found myself in about 3rd or 4th place in the race on the homeward stretch - a very long (~20min leg) uphill leg. I had planned the whole leg and was running with a few other guys when I spotted what looked at the time like a great shortcut through a gap in some very thick green on a steep sided slope. How had no-one else seen it? I made a very bad split second decision to drop off the bunch and for the next 8 minutes failed to find a shortcut through head high blackberry bushes.
Lessons learned? Even a 2 hour race can be lost in a second - stay disciplined and in control the whole way.
After a good start in pretty frenetic conditions and a decent while not great mid-section of the course I found myself in about 3rd or 4th place in the race on the homeward stretch - a very long (~20min leg) uphill leg. I had planned the whole leg and was running with a few other guys when I spotted what looked at the time like a great shortcut through a gap in some very thick green on a steep sided slope. How had no-one else seen it? I made a very bad split second decision to drop off the bunch and for the next 8 minutes failed to find a shortcut through head high blackberry bushes.
Lessons learned? Even a 2 hour race can be lost in a second - stay disciplined and in control the whole way.
Running (Warm Up) 5:00 [3]
If there's anything I know for sure it's to not warm up too much before a classic: that's what the first few kms are for!
Saturday Mar 9, 2013 #
Event: Adelaide NOL
Running 1:00:00 [3]
Cumulative warm up/down for the two races
Orienteering (NOL 1 Sprint Qualifier) 18:10 [3] 3.0 km (6:03 / km) +130m 4:59 / km
Knew I only needed to keep it together to qualify and spiked 1 running slowly. Made a few mistakes through the next series of controls but only 5 seconds here 5 seconds there.
The big mistake I really made was taking Simon's advice! Pre-race we were chatting on the merits of footbridge versus gorge and I have to say he made a pretty good case for the latter. During the race the exact circumstance he discussed came up and I took the risk heading down down down into the murky depths. It wasn't quite Mordor but the lactic burn and oxygen debt I felt when I got to the other side was more than enough to fuel a further minute of mistakes in the final parts of the course.
Good enough to qualify and Simon ate his own dog food by making the same mistake so can't complain too much!
The big mistake I really made was taking Simon's advice! Pre-race we were chatting on the merits of footbridge versus gorge and I have to say he made a pretty good case for the latter. During the race the exact circumstance he discussed came up and I took the risk heading down down down into the murky depths. It wasn't quite Mordor but the lactic burn and oxygen debt I felt when I got to the other side was more than enough to fuel a further minute of mistakes in the final parts of the course.
Good enough to qualify and Simon ate his own dog food by making the same mistake so can't complain too much!
Orienteering race (NOL 1 Sprint Final) 16:47 [3] 2.9 km (5:47 / km) +50m 5:20 / km
Great area and great course: Highly technical, multiple levels, good long route choice with real time differences and a vague control near the end to catch out the unscrupulous!
I almost ballsed this one up before I started by missing mine doing a poo but arrived with literally 30 seconds to spare - lucky duck!
After mistakes on 1 and 2 (after the drama at the start it took some time to get my head into the game) I raced cleanly, reading ahead and making good early route choice options until the final stages. The vague slightly downhill compass leg really caught me out and I lost almost a whole minute on it: brutal way to finish an otherwise pretty good run.
Lesson learned? Take your own advice! - Before the start I knew that a few legs through vague light forest were likely at the end but i still sprinted in like some action hero assuming I would spike it. The key is to be able to identigy beforehand the parts of the race that might trip you up.
I almost ballsed this one up before I started by missing mine doing a poo but arrived with literally 30 seconds to spare - lucky duck!
After mistakes on 1 and 2 (after the drama at the start it took some time to get my head into the game) I raced cleanly, reading ahead and making good early route choice options until the final stages. The vague slightly downhill compass leg really caught me out and I lost almost a whole minute on it: brutal way to finish an otherwise pretty good run.
Lesson learned? Take your own advice! - Before the start I knew that a few legs through vague light forest were likely at the end but i still sprinted in like some action hero assuming I would spike it. The key is to be able to identigy beforehand the parts of the race that might trip you up.
Friday Mar 8, 2013 #
Running 35:00 [3]
Easy run just to stretch the legs before tomorrow's race.
Felt fine during it but now I'm feeling really pretty sick - hopefully will pass before tomorrow!
Felt fine during it but now I'm feeling really pretty sick - hopefully will pass before tomorrow!
Thursday Mar 7, 2013 #
Cycling 40:00 [3]
Warm up/down before running session
Running 45:00 [3]
Short running warm up then 3 x 1730m (we previously thought it was a mile but I measured on Google Earth - much happier about my km rates now!). Since I'm racing on the weekend I didn't want to blow myself up, really just feel some speed in the pins! With that in mind when I felt myself getting close to blowing up on the third I pulled the pin. Times (and km rates) were:
5:35 (3:14)
5:29 (3:10)
6:05 (3:31)
5:35 (3:14)
5:29 (3:10)
6:05 (3:31)
Swimming 16:00 [3]
Since I'm competing in a triathlon in 2 weeks with a 750m swim I decided to make sure I could actually do it. I'm not sure about the time but I did the 15 laps non-stop without drowning so I'm counting that as a win!
Wednesday Mar 6, 2013 #
Running 1:18:00 [3]
Long easy run with Alex and Tim. Found it hard to get going this morning but after while felt good. The last few ks were faster, not sure about the tempo but felt ~3:45/km.
Flexibility 10:00 [3]
Swimming 30:00 [3] 1.2 km (25:00 / km)
Very busy at the pool tonight which was frustrating - lots of time waiting at each end... Happy enough with the set I did though
6x50m freestyle warm up
7x(50m breaststroke float + 50m freestyle effort)
4x50m freestyle warm down
6x50m freestyle warm up
7x(50m breaststroke float + 50m freestyle effort)
4x50m freestyle warm down
Tuesday Mar 5, 2013 #
Running 55:00 [3]
Pyramid interval session (float in brackets) which actually cooked me a lot more than I would have thought... Followed this up with some boot camp style suicides and core work. Bam!
100 (300)
200 (200)
300 (100)
400 (400)
300 (100)
200 (200)
100 (300)
100 (300)
200 (200)
300 (100)
400 (400)
300 (100)
200 (200)
100 (300)
Cycling 20:00 [3]
To and from training
Running 25:00 [3]
Jacqui jagged on our swim but convinced me to come on a run with her instead. I assumed (incorrectly) it would be a cruise as my blood sugar was rock bottom and I struggled around. Still good to roll the legs over though.