Training Log Archive: fletchIn the 7 days ending Jun 10, 2012:
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Sunday Jun 10, 2012 #
Event: OAWA Relay Champs
9 AM
run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: x-talon 212
Actually did a proper warm-up for the first time this year. Have to start re-establishing good habits now. (Hopefully training regularly will become one of them too)
10 AM
Orienteering race 13:43 [5] 2.4 km (5:43 / km)
shoes: x-talon 212
Started hard to see if I could get out of sight early, but missed seeing number 1 on the map, and as I tried to work that out, managed to run up a wrong staircase and had to go straight back down it and tuck in behind Sten. Ran into a dead-end together at number 4. By halfway round he seemed to be fading, so I pushed harder again, but was sloppy at 8 and had a poor finish to the leg to 9, followed by leaving 11 in the wrong direction, so I had worked hard without really gaining anything.
Need to tighten up the little bobbles before the serious race in August :( but hardly a surprise after a month away from high speed navigation.
Need to tighten up the little bobbles before the serious race in August :( but hardly a surprise after a month away from high speed navigation.
11 AM
Orienteering 13:52 [5] 2.5 km (5:33 / km)
shoes: x-talon 212
Changed my mind on the way to #1, but only cost me an extra 5 metres or so. First caught sight of Sten at an in-and-out at #4 and worked hard to close the gap at around #9. Really stretched out through the last few and started to get away, but then took a wrong turn heading into #14 and had to backtrack, giving back a chunk of the advantage.
Ran flat out to the end to try to give Wil a little buffer, but dudn't think it would be quite enough, and that's the way if finished, with Shanel getting home in a sprint finish.
Much cleaner. Much happier.
Two top courses. Loved the sprint relay format and the pressure of close racing. Really glad to be heading back up the freeway in a car afterwards (instead of the bike I had contemplated). Top day all round.
Ran flat out to the end to try to give Wil a little buffer, but dudn't think it would be quite enough, and that's the way if finished, with Shanel getting home in a sprint finish.
Much cleaner. Much happier.
Two top courses. Loved the sprint relay format and the pressure of close racing. Really glad to be heading back up the freeway in a car afterwards (instead of the bike I had contemplated). Top day all round.
Thursday Jun 7, 2012 #
3 PM
run 20:00 [1] 3.6 km (5:33 / km)
shoes: Saucony Cortana
Slow little test jog with what's left of the running club (both of them). Legs felt much better than I'd actually been expecting. ITBs pretty tight, but otherwise OK.
Also the first day since the weekend that my nose has stopped dribbling all over the place. Happy days.
Also the first day since the weekend that my nose has stopped dribbling all over the place. Happy days.
5 PM
run hills (Durston Lightpoles) 40:00 [4] 8.0 km (5:00 / km)
shoes: Saucony Cortana
10 minute-ish WU
Durston Rd, starting at the bottom, run to top, return to 2 lightpoles further up the hill, run to top, repeat until you're out of lightpoles.
Took it pretty easy, but left ITB really tightened and had slight grumbles from both achilles, so thought I'd be a little bit sensible and pulled the pin after the first rep of the second set (longest rep cut out of second set anyway)
Effort Recovery
3:02 3:13
2:35 2:40
2:09 2:11
1:40 1:34
1:13 1:09
47 38
22 lots
2:30
Fun session. Thinking when I'm fit I might do an epic session and take it through to it's natural conclusion by doing 7 sets, dropping the longest rep from the previous set each time.
Durston Rd, starting at the bottom, run to top, return to 2 lightpoles further up the hill, run to top, repeat until you're out of lightpoles.
Took it pretty easy, but left ITB really tightened and had slight grumbles from both achilles, so thought I'd be a little bit sensible and pulled the pin after the first rep of the second set (longest rep cut out of second set anyway)
Effort Recovery
3:02 3:13
2:35 2:40
2:09 2:11
1:40 1:34
1:13 1:09
47 38
22 lots
2:30
Fun session. Thinking when I'm fit I might do an epic session and take it through to it's natural conclusion by doing 7 sets, dropping the longest rep from the previous set each time.