Training Log Archive: Bomb

run into parkrun with Mark. a little quick for me for a warm up. tried to save legs for the run.

southbank parkrun. course goes around the river in the city. mix of flat fast sections and bridges and stairs. started ok, first 3km was good but then had to work a bit too hard on the second bridge and didn't recover. legs a bit dead after the run in. 4:18, 4:17, 4:20, 4:53, 4:54.
breakfast at southbank afterwards and a lift home in Clare's new car.

walk along the track between the mine and camp. v tired after a long day working in the sun.

C • Doesn't class as exercise h... 1

cross fit class at the camp gym. short and painful - I think my hammies are going to hate me for a while.

hot yoga.

OY at Collins creek. a previously fast, open area that is now quite thick with lantana, but most of it you can weave through and it certainly adds to the navigational difficulty.
courses were set by Gordon and Kirsty Muir and they did a great job of getting the best out of the area, starting with an awesome 2km first leg.
I started at the end of a 12min block of w21 runners and aimed to real in as many as possible. Heather at 3mins was going to be the toughest. I took the west option to 1 of spur-fence-track which was a good choice. 3 was a little vague on the side of the hill, so the main thing was to run confidently and not stop early. I caught Clare to 4 and we ran up the creek bed which avoided the dense lantana in that area. saw Heather running up the hill out of 4 and passed her near the top of the hill. the next few controls had a bit more weaving through green so struggled to keep good pace. was also a bit wayward with exit directions which didn't help. got pushed way off on 9, and ran in past 10. Heather ran much straighter and was still with me here. also caught Paulo. tried to run a bit faster through to the finish but legs were done and made some more silly mistakes.
was first in, but not by much.

run on coottha. started with a detour up toilet block but was turned around at the top by the council guys burning the Simpson's falls block. then ran to the slaughter falls track and home via frosties and Anzac park.
very tired and slow, and calves sore and tight.

run home from work. calves tight and legs empty. really struggled.

managed to get myself out the door to do some intervals - a small miracle given that I'd been stuck at work late, it was cold and I was really hungry.
Did 2x cemetery hill (~1500m and about 50m climb) 7.15 and 7.12. Considered doing a third, but decided to avoid trashing my calves and feet given that it was the first run in 5 fingers for a while.

Great to be running once I was out, and the view from the top of the hill was awesome with all the city lights and a nearly full moon.

rest of run

hot yoga. massive sweat fest.

mt coottha run. slaughter falls, frosties and Anzac park. ran the climb quite hard and had a dodgy tummy for a while.

C • 2 long runs in 1 weekend, i... 3

sore hips after the weekends running. looking forward to yoga tmw.

run from my place, with Wendy for the first 10mins before she turned around with a sore knee. mt cottha via Anzac park and frosties and down through slaughter falls. usually avoid running up frosties but it turns out it isn't so bad when not trying to keep up with Mark.

club event at bowman park. ran around with Gaby in bossy coach mode.

Hot yoga class. Been a while.

Qld champs long. had hoped that the running might be a little easier today, but was out of luck. very similar terrain to yesterday, but heaps more route choice legs - with big decisions for runnability for the leg, and approach to the control. Of the three long legs I took the northern options on the legs to 7 and 10 and the southern option back through saturday's start on the leg to 13.

Generally had another good run and handled the terrain well, but not as clean as yesterday's race. lost at least 2 mins on 6 where I stayed higher than planned and didn't see the broken fence that was the obvious attackpoint until the second time I came down the hill. Had a big fall running back through this fence exiting the control - maybe bad karma for me not paying it enough attention!
I think I may have lost time on 8 by not going out to the track, but the splits are a bit hard to compare. From 10 to the finish I was struggling to maintain race intensity in the terrain and got pushed around a fair bit, and my attempts to race the last few controls hard just ended up with me rushing and losing more time.
Some good improvements in racing to follow up from the scottish 6 day races, but current limit of race concentration in technical terrain seems to be about 50mins. Will have to work on that!
Nice to make it 5 in a row for qld champs titles, and 7 all up, although I'm sure that will end next time Rachel is racing. In my duel today with Rachel the course setter I think we were pretty evenly matched.

warm up, warm down and control collection.

Event: Queensland Champs
 

Qld champs middle. Paper bark flats. Very technical sandstone area, low vis and thick. Got a good start and hit the first two controls well. Nearly stuffed it all crossing a fence cos I got my si caught and it went flying into the bush. Luckily its flouro yellow and I saw where it landed. Got through the next section well without too much hesitation. A bit slower over the hill but then got the last few well.
Really happy with my run, particularly keeping direction and concentration in the thick terrain.

jetlagged afternoon run in Anzac park with a couple of surges up hills and a stop at the chinup bar (did 5 proper ones in a row!). felt surprisingly ok.

KL to Brisbane

london to KL

recovery run with miri and fransisca. trying to sort the legs out a bit before 3 days of travel home.

day 6 of the Scottish 6 day. long. tired running to the start and never had the legs for it. the first part of the course had heaps of open marsh and heather and I struggled to get any decent rhythm running. the middle part was really nice, then the last loop was steep and annoying, particularly the bingo control right near the end that cost me 5 mins, which was partly due to being too tired to relocate properly.
the course and area were generally really good and it would have been great to have been able to really race it. great to see Mary get around a really tough course. pity the Aussie boys couldn't be bothered.

run to the start. warm down was a very slow walk to the car.

day 5 at Roseisle. back on sand dunes and nice runnable terrain. really enjoyed the race and felt like I was starting to orienteer properly again.

long run too the start, warm down and a swim at burghead beach.

euromeeting middle at loch of boath. moraine terrain with lots of marsh. started well for the first few controls but then the course got into the marshy area and I really struggled to run properly. took most of the rest of the course to remember how to get through this type of terrain.