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Training Log Archive: Uncle JiM

In the 28 days ending Feb 28, 2009:

activity # timemileskm+m
  RUN9 6:25:58 45.81 73.72
  ORIENTEERING ◪6 4:56:20 18.95 30.5
  MTB9 4:30:25 55.23(4:54) 88.88(3:03)
  PSEUD-O3 2:39:30 22.43(7:07) 36.1(4:25)
  ROAD BIKE1 30:00 7.46(4:01) 12.0(2:30)
  Total22 19:02:13 149.87 241.2

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Saturday Feb 28, 2009 #

RUN warm up/down 10:00 [3]

ORIENTEERING ◪ 20:00 [3]

Sprint Training, did the long course and one of the short ones

RUN warm up/down 10:00 [3]
shoes: Teva #2

A bit of a lap on the Stromlo Running track with Olly, what a lovely area for CC

ORIENTEERING ◪ race 40:50 intensity: (20:50 @4) + (20:00 @5) 6.3 km (6:29 / km)
shoes: Teva #2

Soooo Hot, Had a match up with Liggo, got 1 OK, then missed 2, never got that comfortable after that. Saw the 1st OOB marsh, but didn't see the OOB garden area near the Fire Memorial until I was in the middle of it, went around then. Did it right the 2nd time, also crossed the creek were I thought there was a gap, but wasn't, not a good day at all, the heat was really getting to me.

Was going to pull out after 2 maps, started out on the 3rd loop and saw Liggo, so had to keep going

Friday Feb 27, 2009 #

ORIENTEERING ◪ 25:30 [3] 3.2 km (7:58 / km)
shoes: Teva #2

Bluett's West, got a good start, but ran of the track on the way to 4, lost some time, so now at back of the pack, then lost more time at 5, so was on my own. Called it quits after 1 loop, turned out to be a good call as my light died shortly after

Thursday Feb 26, 2009 #

MTB 30:00 [3] 8.0 km (3:45 / km)
shoes: Nike Zoom

Easy roll through Solaman Gully, then the walking track, into town to watch the Final 1600m retireinvest race for the year, then back home via the creek

Wednesday Feb 25, 2009 #

MTB 9:45 [3] 5.0 km (1:57 / km)
shoes: Nike Zoom

To the Pseud-O

PSEUD-O race 49:20 [5] 11.7 km (4:13 / km)
shoes: Nike Zoom

Bigger group there tonight, James, Clara, Keely, Toph and Birchy, so plenty of Choices to run with, consensus seem to be around the lake, so of we went, James went a different way at one stage, so he was out of the race, Toph dropped of, so now down to 3, then Keely and Birchy, who had been running very well, were always out in front, went a different way to the one I had planned, so I stuck to my way, and came out well in front. Cruised through the last 4 controls to take the win.

MTB 36:30 [3] 9.8 km (3:43 / km)
shoes: Nike Zoom

Collected a few controls, then headed home

Tuesday Feb 24, 2009 #

ORIENTEERING ◪ (Macedon) 30:00 [3]
shoes: Nike Zoom

Working with Peta Whitford, put out some controls, then roamed around the forest, getting kids back going the way they should.

Was out there for 2 hours, but mostly walking, so cant log it as real exercise

Monday Feb 23, 2009 #

Note

REST DAY


I needed it

Sunday Feb 22, 2009 #

ORIENTEERING ◪ (BendiGo ToDay 2) 40:00 [4] 6.0 km (6:40 / km)
shoes: Nike Zoom

Set the alarm for 6, but it was to dark to read anything, so waited for 10 mins, and set out. Couldn't read the map, or the terrain for the 1st 10 mins, but knowing the sites already made it easier. Finally started to run abit, but was concerned that time wasn't on my side. Managed to get all the gear out with a little time to spare

ORIENTEERING ◪ (BendiGo ToDay 2) 20:00 [1] 2.0 km (10:00 / km)

Bought in some controls

Saturday Feb 21, 2009 #

Event: BendiGoToDay
 

ORIENTEERING ◪ (BendiGo ToDay 1) 20:00 [4] 3.0 km (6:40 / km)

Ran around all the controls, checking there position, and turning them on in preparation for the race

ORIENTEERING ◪ (BendiGo ToDay 2) 20:00 [3] 2.0 km (10:00 / km)
shoes: Nike Zoom

Once the 1st race was packed up, went out to Smiths Reef to put out the SI and the flags, but it was already to dark to read a map without the Headlamp, so had something to eat, and got going at 10. Tried to find the gully to put out #56, 1st try, I curled around and was a gully early, 2nd try, I went to high, missed the top of the gully, and hit the road on the east side of the map, so came at it a 3rd time from below, the hardest option, and finally found it. Went to head back to the car, and the battery died, so I was left 500m from the road, and it was as dark as dark.

Had to then find North using the stars, and stumbled back towards the car, once I got to the road, had to work out if I was to the left or right of the car, choose left, and i was right

Friday Feb 20, 2009 #

Note

REST DAY:
Well not really, lots of chasing around for the ToDay, and....

My power meter is now spinning the other way. Got Solar cells on the roof, didn't take them long, arrived at 12, and by 4, I was back feeding into the grid.
Be interesting to watch, to see if I am a net user of electricity. Or will I come out in front, and become a supplier

Wednesday Feb 18, 2009 #

ROAD BIKE 10:00 [3] 4.0 km (2:30 / km)
shoes: Nike Zoom

Rode to the start of the O event

PSEUD-O race 57:00 [4] 12.5 km (4:34 / km)
ahr:154 max:166 shoes: Nike Zoom

No kEEly, or Moook, so took on James Robertson. He ran away from me early, then I whittled it back on a couple of fine route choices, back together as we ran through Strathdale park, got a gap when he lost his head briefly on the leg up to the Res, worked on keeping the margin, about 100m. Then with 2 controls to go, I overshot it, turned around to see James punching it, and knew that my race was over. Kept him honest to the finish, but only made up 30m

ROAD BIKE 20:00 [3] 8.0 km (2:30 / km)
shoes: Nike Zoom

Bought in some controls as I headed back towards home

Tuesday Feb 17, 2009 #

MTB 8:00 [3] 2.5 km (3:12 / km)
shoes: Nike Zoom

Rode to the track, then had to go home, as I was wearing black shorts, and as this was a Championship event, I had to wear Club colours, Blue

RUN race 10:39 [5] 3.0 km (3:33 / km)
shoes: Nike racing flats

9 secs quicker than last week, much better race, felt strong, but tired. Didn't have to battle Dave this week as the pace I set early, was enough for him to slot in behind. Very bad 1st half of the last K, had me nearly doing 4 min/k at one stage.

Good to see the Moook back, 1st time he has raced this track season, did a easy 9.29

RUN warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Zoom

1k before the race, and 2k after

MTB 15:00 [3] 5.0 km (3:00 / km)
shoes: Nike Zoom

Home via Daryl's place, checked out the courses for Oz Long Champs, looks sweet

Monday Feb 16, 2009 #

ORIENTEERING ◪ (Smiths Reef) 1:20:00 [2] 8.0 km (10:00 / km)
shoes: Nike Zoom

Putting out controls, and checking control sites for the ToDay event this Sunday

Sunday Feb 15, 2009 #

RUN 54:00 [3] 10.0 km (5:24 / km)
shoes: Nike Zoom

Down at Macedon for the VOA Strategy day, so went for a run before it got under way. Started out with Bruce and Blair, but Bruce decided that he had better take it easy, so turned to go home at 10 mins, Blair and I continued up to Laubaun Rd and then home

Saturday Feb 14, 2009 #

MTB 47:20 [3] 16.16 km (2:56 / km)
shoes: Nike Bike shoes #1

Out to Kangaroo Flat for the newcomers event at Myers Creek, spent some time gas bagging, then picked up a few controls, and came home

Friday Feb 13, 2009 #

Note

So tired tonight, went to sleep once I got home, didn't feel like running when I woke up

Wednesday Feb 11, 2009 #

PSEUD-O race 53:10 [4] 11.9 km (4:28 / km)
shoes: Nike Zoom

Toph, Birchy, Keely and I was there tonight, and we all went the same way to the 1st, then there was a split in the pack, when Toph and kEEly got the one at the school, then about 5 controls later, kEEly got back with Birch and Me, being up 1 control. Toph had dropped of somewhere

I kept the speed up, not that fast, but enough to crack Birch, and kEEly sat there, knowing he had done the work to win, then with 5 controls to go, I got the one at the school, K went of on his own, and I finished 3 mins later in 2 nd place

Tuesday Feb 10, 2009 #

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)

Before the 3k

RUN race 10:48 [5] 3.0 km (3:36 / km)
shoes: Nike Zoom

Had another battle with Dave Tarrant, he did the same as last week, just sat of my shoulder, so as we came down the back straight for the 1st time, I opened it up as if though I was doing a 800, Dave increased his speed so as he could just sit out wide, so then I stopped, that confused him, but at these he kept running

Johnny then moved in between, and I left it with him to battle Dave, took him 3 laps before he got around, then I sat for another lap or so, then went for it with 700 to go, Dave had nothing left, so I got around easy.

Happier with how I ran tonight

Monday Feb 9, 2009 #

MTB 31:30 [3] 10.8 km (2:55 / km)
shoes: Nike Zoom

Had to check out some directions in town, so over the 3 Arch Bridge, then Rosalind Park and home up Back Creek

Sunday Feb 8, 2009 #

RUN 1:15:00 [3] 14.44 km (5:12 / km)
shoes: Nike Zoom

YM run, pace seem to be back on, I think we need to leave Meredith at home, maybe its because she didn't get to race yesterday. Normal loop

MTB 5:00 [3] 1.8 km (2:47 / km)

To the track, to watch the 1500, then home

Saturday Feb 7, 2009 #

MTB 40:00 [3] 13.2 km (3:02 / km)
shoes: Nike Bike shoes #1

Left for the ride just before lunch, was getting hot, then I thought I was loosing air out of the back trye, then the front started to go down, so decided to head home, as I didn't want to be out there with 2 flats. Only carrying one spare tube, plus kit if needed

Was nursing the bike home, when the front went one way, and me the other, just saved myself from stacking into a tree, but lost some bark of the knees. Put some more air in and went the shortest way home, made it back to Lawson St, just as Dave arrived home, stopped for a yak, which I shouldn't cos when I got to go again, trye was a flat as a pancake. Oh well.

Fixed both trye's, ready to go again

Friday Feb 6, 2009 #

Note

Rest day, good to have one

Thursday Feb 5, 2009 #

RUN tempo 32:18 intensity: (9:31 @2) + (14:54 @3) + (7:53 @4) 6.0 km (5:23 / km)
shoes: Nike Zoom

Decided it was time for me to begin doing some speed work, so chose a simple session to start with.

1st k, easy in 5.11
2nd k, increased the speed to about 5k pace, 4.00
3rd k, easy in 4.43
4th k, increased the speed again, 3.53
5th k, easy in 5.00
6th k, walked it home, 9.31

Felt good and in control, will have to see if I can get this session down to 20 mins

Wednesday Feb 4, 2009 #

RUN 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Zoom

Got the time wrong for the Street-O, so got there well after it started, Toph, James and Birchy all finished early complaining it was to hot. Bryan got the lot, dont know time taken. Bought in controls on the way home.

Tuesday Feb 3, 2009 #

MTB 5:00 [3] 1.8 km (2:47 / km)
shoes: Nike Zoom

To the track and back

RUN warm up/down 13:26 [3] 2.64 km (5:05 / km)
shoes: Nike Zoom

Up the creek to the 2nd crossing point, and back to the track.

RUN race (5k @ the track) 18:50 [5] 5.0 km (3:46 / km)
shoes: Nike racing flats

Plenty of problems before we got started tonight, starters pistol went of OK, but clock didn't start. so got recalled, then we had another 4 false starts as the pistol wouldn't work, finally got underway when the starter blew over the start sensor for the clock, and someone else clapped there hand for the runners.

Had this relative new comer run on my outside for the 1st 3 laps, I then let him have enough room to slip in on the running rail, but he instantly dropped back the pace, so had to do a quick side step, and move out on his out side. Then for the next 3 laps, I would move up on him, he would up the pace, I would drop back, he would slow down, I would move up, etc etc, Far out, did it piss me off. Finally cranked it up for a bit longer, and cracked him.

All this work took it's toll, for when Craig went to go by with 1k to go, I had nothing left. Craig ran a PB, so happy for him, I was happy enough with how I ran also

RUN warm up/down 19:37 [3] 3.48 km (5:38 / km)
shoes: Nike Zoom

Ran with Charles back towards his place, then lap around Uni and back to the track

Monday Feb 2, 2009 #

MTB 42:20 [3] 14.82 km (2:51 / km)
shoes: Nike Bike shoes #1

Out to DH, then through to KG, a bit of a play then home back pass DH and down Lawson St

Sunday Feb 1, 2009 #

RUN long 1:16:20 [3] 15.16 km (5:02 / km)
shoes: Nike Zoom

Normal YM run, the pace was a little quick for me, held in there, but cracked at the end.

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