Training Log Archive: Bomb

quite tired today.

hot yoga. normal class, legs tired and stiff. hopefully it should make me feel better.

Long O at waterhole gully. Same location as last year, but starting from a different (hillier) part of the map. After recent lack of training and dodgy foot I entered the medium instead of the long, and it was a really good decision. The last 20mins or so was tough and I was pretty done by the finish - very happy to not have another loop.
The course started with a short scatter (about 20mins) to split the field up. This was pretty much redundant as there were barely any runners, but may have been useful under different circumstances. The course then headed off onto long loops - we did 2, short did 1 and long did 3.
Riley was the only potential competition on the medium, and he passed me at the first control on the first loop. He was running well and pulled away over the first loop and out of sight by the time we got back to the pivot.
The first loop had been quite friendly, with really nice running and no serious climbs.
I got to the pivot after an hour (scatter + loop 1), but knew that I was going to struggle to finish in less than 2hrs, which was the goal. had a gel at the pivot.

The second loop was in much steeper country, with some proper route choices, and started by losing a lot of height. On the long leg to 8 I went left and picked the gentler climb that I could run, but then didn't drop enough into the control and did an extra lap of the slope - this was the only real mistake for the course. Running down to 9 Riley passed me again, looking much less spritely than before. I passed him again up the hill into the control, and it was clear he was now having a bad day.

The last few controls involved some long steady climbs to regain the height we'd lost at the start of the loop. I realised towards the end that I had a chance of getting in under 2hrs, so emptied the tank on the run up the hill to the finish.

Pretty stuffed at the finish, foot unhappy (but no more than other runs, and has settled ok), and left glute/hammy unhappy (but stayed the same the entire run). Nice to have a good long run in awesomely runnable country.

long o part 1
http://doma.orienteering.asn.au/show_map.php?user=...

part 2
http://doma.orienteering.asn.au/show_map.php?user=...

work has gone stupid (even more than usual), and I'm super tired, but RHR was down to 48 this morning - lowest its been in ages. good sign.

First spin class at the spin doc. Clare has been bullying me for a while about going, and with an evening class and my lack of running I had really run out of excuses. Just Clare, with Joe taking the class. Took a while to get going at the start with some technical issues with the power meters but then there was plenty of hurt. Struggled to keep to the specified cadences, more so when it was easy than hard, but got the hang of it as the class went on. Definitely a tough class and heart rate spent a lot of time in the same range as it would for running intervals. It was also good to be able to focus on technique and effort, rather than all the other stuff you normally have to worry about on the road.

Hot yoga. Back to our usual instructor, and it was a really good class. good stretches to ease out tight muscles from yesterday.

Badge event at Paperbark flats. Entered M21 as there were no other girls running W21 and the course length wasn't too long. this was possibly a mistake. The area was a lot greener than last year thanks to regrowth after the fire, and the course had a lot of unnecessary climb. The first half of the course was especially disappointing as it just ran us around in circles with easy controls and the tops and bottoms of hills. Still, I didn't manage to get them all right, and lost time on a couple in thick green. The second part of the course was a bit more runnable and interesting, but started making dumb mistakes cos I was tired.

Right foot was a bit sore, but could get around ok. Still sore afterwards, but not as bad as previously. Left glut and hammy cramped for most of the second part of the course, and running was quite difficult by the end. I think its because of the chiro adjustment on friday so my hips are now straight.
Also a bit of tendinitis on top of my big toes, and shins feeling a bit shin-splinty. Maybe some more training is required if I'm going to embark on such silliness.

run to the start, shuffle back from the finish.

hot yoga. the previous class had the room cold so the start of our class was too. different instructor and slow and boring to start with. eventually the room warmed up and the class got harder, so it was ok.

mtb ride with Kathy in Bunya forest. Good tour of the tracks south of the jinker track, some trails I hadn't ridden in years.
Been ages since I've been out with Kathy, and she's quite a lot quicker than she used to be (and I don't think I've slowed down a huge amount), so it was a pretty good spin.

OY at Cotswold. I entered the long course, but wasn't really sure whether my foot would hold up, but was sure that I didn't have the training to really get me round. I tried some extra taping and the foot got around ok (but was a bit sore afterwards), but the rest of me really didn't go so well.

The first part of the course was really good - hit all of the first controls well, and was 3mins up on Mark at 7... but then I had a massive wander on 8 and took a while to get my head together and figure out what was going on. A couple of laps across the hillside and I'd blown 10mins.

The rest of the course was ok (other than 14 which was put to far down the creek), but I started getting really tired, and I hit the wall with about a km to go.

Seems like my wander at 8 may have been due to the control being about 100m up the hill to the north west.

http://doma.orienteering.asn.au/show_map.php?user=...

chiro and massage yesterday to try and sort my back out. also got some work done on my calves to try to fix my dodgy ankle.

Feeling better today... maybe this diet thing is working! (and I haven't died of boredom yet!)

C • I do hope it's not coffee t... 2

hot yoga, with Helen. different instructor and the heat was turned up.