Training Log Archive: Bomb

OY at Rosenthal Creek. Good courses set by Lilian - some good long legs and a different approach to the area than most of the courses I've run here, so it was like running on a new area.
A pretty average run overall. Had been busy setting up before the start and wasn't really ready to race. also still feeling quite flat which slowed me down a lot in the early part of the course which climbed for ages. had a few time loses through faffing about going around green and generally not being aggressive enough.
Went through an area at the end where I was obviously the first runner - disturbed a big goanna and a few small snakes. was running pretty nervously from there on!

collecting controls

Middle distance OY at the Cascades. The aim was to keep good race intensity and use this as preparation for the aus champs races in granite.
Got halfway to achieve this, but still had some small issues - either with not interpreting the circle well and just running back in to see the flag, or not considering the green enough with route choice and losing time stuck in the tea tree.
had a big time loss on the second last as I rolled my ankle coming out of the control before and tried to run it out, and didn't bother looking at the map. stupid.
still feeling a bit flat after being sick this week. not so much of a problem at the cascades, but tomorrow will be much faster and it would be good to have some legs!

Intervals on the SMT oval - 10 x400m on 2min, with an extra minute half way, and an extra 30secs before the last one as we were all so stuffed we could barely stand. times were ok for 2/3, then blew out at the end.
83, 85, 85, 85, 85 (extra 60sec break) 83, 87, 90, 94, (extra 30sec break) 87.
calves getting quite tight by the end.

warm up and warm down.

hot yoga. more stretching, less strength tonight.