Training Log Archive: BombIn the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
Running warm up/down 1:00:00 [2]
both races
9 AM
Orienteering race 33:46 [5] 4.0 km (8:27 / km)
qb3 middle #1. really good start and finish to this race but epic screw up in the middle. I kept finding another control which was in the circle, but with another number. kept relocating and ending up back in the same place, and eventually saw my control behind a tree about 20m up the same gully. Damn!
2 PM
Orienteering race 30:00 [5] 3.6 km (8:20 / km)
qb3 middle #2. well back in the start thanks to 7mins time loss in the morning, and the wait was way too long so no motivation left to run. started ok but got stuck in some green, then couldn't figure out the map at 6. plodded home.
Saturday May 30, 2015 #
Orienteering race 1:09:14 [5] 7.2 km (9:37 / km) +380m 7:36 / km
qb3 long. waioneke. blew 2 mins on 1 by not seeing the flag and running on, but I think it was the reminder I needed. got it together after that and I was happy with the rest of the run. got in a pack which accumulated a few runners by the end. fun area. really enjoyed all the changes in terrain in the different forest blocks.
Running warm up/down 25:00 [2]
Thursday May 28, 2015 #
Orienteering race 34:00 [5]
two Sprint races, both exactly 17 mins. both on small uni campuses. the first race was fun except for where the sent us into the scrubby shit behind the campus. the second was all in the campus but the map printing was pretty rubbish and hard to understand.
Running warm up/down 1:00:00 [2]
both races, and running drills.
Wednesday May 27, 2015 #
Orienteering 2:10:00 [3]
training at woodhill. three exercises - attackpoints, which started out ok, but then I hunger flatted and managed to run off the map (serious relocation challenge!), map memory exercise with Lanita which was quite fun, and done at a pretty good pace, then a star relay at the end which was a bit of a fail - it was really cold and the rain started again and some people started getting pretty tired and making mistakes so it took longer than it should.
Tuesday May 26, 2015 #
Orienteering 55:00 [3]
training at woodhill. 2.5 short exercises - pretty easy, and in the nicest part of the forest. got a bit tired and hungry in the third exercise and wasn't very focused, then found mel who'd busted her ankle, so helped her home.
Sunday May 24, 2015 #
Orienteering race 1:33:35 [5] 11.2 km (8:21 / km) +310m 7:20 / km
NOL long / ACT Long. not feeling so spritely this morning, but figured it was going to be long tough run for everyone. The first part was lots of long legs across the big hills, then a couple of loops through the mining detail at the end. Did the first leg ok but pulled up a bit short and got confused by the rocks higher up in the creek. another small miss on 7 where I didn't see the termite mound at all (only 1.7m high!) and overshot by about 50m. also had some issues with 8 as my compass was telling me to stay much too high and I bounced of the creek that was just past it. had a second gel coming into the last two loops and was super careful not to screw up at the end. pretty happy with my run, and started cramping with about 200m to go, so I guess I judged the pacing pretty right too. 2nd today, 3mins behind super Jo.
Running warm up/down 20:00 [2]
Saturday May 23, 2015 #
Orienteering race 33:18 [5] 5.4 km (6:10 / km) +105m 5:37 / km
NOL / ACT champs middle... a race to show how little race preparation counts sometimes. flight was delayed last night, rubbish night's sleep, late to my start and rushed getting ready, no time for proper warm up or a loo stop, but somehow kept it together. I guess I had a healthy amount of fear for the detailed mining areas - I've been seriously lost in there before, so I was super careful not to lose contact. running felt steady, but not quick, and I didn't try to push the pace at all until the last couple of controls. hit everything pretty cleanly and very happy with the result -first individual NOL win since 2010!
Running warm up/down 10:00 [2]
token.
Wednesday May 20, 2015 #
Yoga 1:00:00 [2]
hot yoga. standing sequence again.
Tuesday May 19, 2015 #
Running intervals 8:00 [5]
4 x 400 on 2min. plan was to run these fast and easy, but only do half the usual set. 3 kept to the plan, but the 4 was slow and hard, so canned it from there. 83, 85, 87, 92.
Running warm up/down 15:00 [2]
Sunday May 17, 2015 #
Orienteering race 32:15 [5] 3.5 km (9:13 / km)
Qld middle champs at Toohey forest. I was interested to see what they did with such a well used area, and I think the course was really good.
I started out a bit sloppy and took a while to get into the flow. turns out I blew a minute on 2 just by wobbling around and overshooting a bit. got my act together through the next section, but then dropped too low and lost another minute on 13. somehow lost a minute on 14 too - I went out to the track but wendy said the straight route was white rather than green, so it could have been route choice. be interested to know which way krystal went.
part of the course was ok, but too many slip ups.
I started out a bit sloppy and took a while to get into the flow. turns out I blew a minute on 2 just by wobbling around and overshooting a bit. got my act together through the next section, but then dropped too low and lost another minute on 13. somehow lost a minute on 14 too - I went out to the track but wendy said the straight route was white rather than green, so it could have been route choice. be interested to know which way krystal went.
part of the course was ok, but too many slip ups.
Running warm up/down 20:00 [2]
Saturday May 16, 2015 #
Running long 1:25:00 [3] 12.6 km (6:45 / km)
long run from my place, with clare, mat and katelyn. nice morning out - a bit warmer than it has been.
Thursday May 14, 2015 #
Note
So it seems the heart rate strap for my garmin 405 has died... or at least it won't connect to my garmin and hasn't done for a couple of weeks (I clearly pay a lot of attention to the download data). A new battery didn't help, and playing with settings on the watch was a fail. A new hrm strap seems to be about $70. The watch itself seems to be functioning as well as it ever has, but I've always been a bit skeptical about how much life it will have in it.
Is it worth getting a new strap, or should I just wait till the whole thing dies and get a new gps too?
Is it worth getting a new strap, or should I just wait till the whole thing dies and get a new gps too?
Running hills (Anzac Park TT) 28:02 [5] 5.2 km (5:23 / km) +260m 4:19 / km
Cold night out... even cold enough for winter training gear (brissy style - t-shirt instead of singlet).
time trial felt pretty good, but I might have gone out a bit hard and struggled at the end. took a sneaky look at my watch towards the end and thought I might have a chance to get under 28... but didn't quite make it.
lungs a bit burny at the end. canberra is going to be a bit of a shock next week.
time trial felt pretty good, but I might have gone out a bit hard and struggled at the end. took a sneaky look at my watch towards the end and thought I might have a chance to get under 28... but didn't quite make it.
lungs a bit burny at the end. canberra is going to be a bit of a shock next week.
Running warm up/down 25:00 [2]
Tuesday May 12, 2015 #
Running intervals 20:00 [5]
10 x 400m at smt. Took it a bit easier tonight to try to avoid pissing my knee off any more, and nets were out on the goal posts which made the corners a fair bit wider.
the first 2/3 went pretty well, but it got pretty tough on the last few.
90, 89, 88, 88, 88, 89, 90, 91, 96, 93.
knee was a bit clicky afterwards, but felt less puffy.
new shoes tonight. turns out the old pair are pretty wrecked.
the first 2/3 went pretty well, but it got pretty tough on the last few.
90, 89, 88, 88, 88, 89, 90, 91, 96, 93.
knee was a bit clicky afterwards, but felt less puffy.
new shoes tonight. turns out the old pair are pretty wrecked.
Running warm up/down 20:00 [2]
Monday May 11, 2015 #
Yoga 1:00:00 [2]
hot yoga.
Sunday May 10, 2015 #
Orienteering race 1:20:24 [4] 6.8 km (11:49 / km) +345m 9:26 / km
OY at Kholo Hills. Had a chat to Su Yan about my knee before I started and she assured me that it was just a bit of swelling from a twinge I must have given it earlier in the week, and it should settle down ok. It was still a bit uncomfortable, but I didn't have any pain through the race which was good.
The orienteering however was a bit of a disaster. I managed to get way off line, and too high on 2 and lost about 6 mins on an excursion through the hills. Lost another 1-2 mins on 8 as I was much higher than I should have been. Got caught by Jack at 8, and saw him at nearly every control from then on. He would bolt out of the control, but then I would catch him at the next one. Ended up racing pretty hard by the finish, but I was a bit too low on the second last and threw away my lead and it was dead running from there to the finish.
GPS distance was 2 extra km and 200m extra climb.
The orienteering however was a bit of a disaster. I managed to get way off line, and too high on 2 and lost about 6 mins on an excursion through the hills. Lost another 1-2 mins on 8 as I was much higher than I should have been. Got caught by Jack at 8, and saw him at nearly every control from then on. He would bolt out of the control, but then I would catch him at the next one. Ended up racing pretty hard by the finish, but I was a bit too low on the second last and threw away my lead and it was dead running from there to the finish.
GPS distance was 2 extra km and 200m extra climb.
Orienteering 1:00:00 [2]
control collection
Saturday May 9, 2015 #
Running 1:23:00 [3] 13.5 km (6:09 / km)
Very cruisy run from Clare's place, just Clare and I this morning. Right knee and ankle have been giving me grief all week so took it pretty easy, particularly on the hills, which is most of the run. Clare ran well, and I didn't allow any stops at the top of the hills, or chats about which way we were going.
Knee and ankle were both consistently sore through the run, but didn't get any worse. Looks like I'll be off to the physio this week.
Clare made yummy breakfast of porridge, sausages and lots of coffee.
Knee and ankle were both consistently sore through the run, but didn't get any worse. Looks like I'll be off to the physio this week.
Clare made yummy breakfast of porridge, sausages and lots of coffee.
Note
post run massage at crazy oscar's. all the muscles around my itb and outside of calf are tight and rubbish, particularly on the right side. hopefully the massage will help with whatever is going wrong with my knee.
maybe some cycling is also in order to help re-balance things.
maybe some cycling is also in order to help re-balance things.
Wednesday May 6, 2015 #
Yoga 1:00:00 [2]
hot yoga. they're running double classes through may, but this was just the first half - full standing sequence. tough going on tired legs.
Tuesday May 5, 2015 #
Running 52:00 [3] 10.0 km (5:12 / km)
Run home from work. Nice evening for a run along the river. legs tired, but seemed to get along ok.
quite a warm evening - felt more like march than may.
quite a warm evening - felt more like march than may.
Monday May 4, 2015 #
Running 51:00 [3] 8.5 km (6:00 / km)
Run on trails around the back of wyaralong dam to collect a soil sample from an old site of ours. Apparently the track was un-driveable thanks to all the rain, but I reckon it would have been ok.
Run was good although legs were a bit tired after a long day of field work. There was some mud thanks to some seeps across tracks. A few soggy bits and a few bambi-on-ice moments. certainly couldn't just cruise along without paying attention.
Run was good although legs were a bit tired after a long day of field work. There was some mud thanks to some seeps across tracks. A few soggy bits and a few bambi-on-ice moments. certainly couldn't just cruise along without paying attention.
Sunday May 3, 2015 #
Orienteering race 51:06 [4] 5.0 km (10:13 / km) +300m 7:52 / km
Loop race at Bluestone creek, in the southern area with the tricky creeks. The area is quite overgrowth with low scrappy trees, but not too much lantana, but 'back out to the track' was usually a good route choice. got round most of it without too much trouble. had a bit of a brain fade on the second loop when I started thinking about stuff I had to do at work instead of navigating.
Felt ok running/weaving through the bush, but struggled to pick up the pace at all when I got out to the tracks.
30 secs behind laurina. its good to have a regular reminder that every little mistake counts.
Felt ok running/weaving through the bush, but struggled to pick up the pace at all when I got out to the tracks.
30 secs behind laurina. its good to have a regular reminder that every little mistake counts.
Saturday May 2, 2015 #
Running long 1:28:00 [3] 13.5 km (6:31 / km) +700m 5:11 / km
Post storm waterfall run. Big group this morning - Clare, Katelyn, James, Mat and Lance. Up through Slaughter falls, and a new/old track that I haven't run in years but is a bit clearer now, round the ring road, through gold mine track and down the zigzags to Simpsons falls then back out and home. Lots of water everywhere, but it had obviously been a lot higher given the piles of flood debris.
I was stuck in the middle today - the boys were running a bit quick, but I was a bit quicker than the girls.
Dan turned up at the bean just as we were leaving which triggered an extra round of coffee.
I was stuck in the middle today - the boys were running a bit quick, but I was a bit quicker than the girls.
Dan turned up at the bean just as we were leaving which triggered an extra round of coffee.