Training Log Archive: AnvilIn the 7 days ending Oct 9, 2010:
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Saturday Oct 9, 2010 #
4 PM
Orienteering race 41:18 4.7 km (8:47 / km) +250m 6:56 / km
ahr:171 max:181 shoes: La Sportiva Cross Lite
GLOF Middle.
Not a good race. Frantic and running too fast on the way to #1 - got confused when I ran past the ruin which I thought was meant to be a rockface.
Dropped at went wide on #5 when I needed to climb and go straight.
Then the whopper at #7. I decided to climb K2 (to claim the polka dot hat) and come off the track at the boulder in the gully and then use the following boulder as an attackpoint. Unfortunately I never saw either of them and lost total contact in a steep area of spaghetti contours. Others had trouble but I think I made the biggest meal of it.
No real problems in the 2nd loop, I finally calmed down and was flowing well in this easier section and spiked the potentially disastrous #15, (though then lost 30 secs on 16 not going far enough down the hill).
Lost about 8 minutes total, 5 of those on #7.
Positive was that I felt I was running strongly and had more to give at the end.
http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...
Not a good race. Frantic and running too fast on the way to #1 - got confused when I ran past the ruin which I thought was meant to be a rockface.
Dropped at went wide on #5 when I needed to climb and go straight.
Then the whopper at #7. I decided to climb K2 (to claim the polka dot hat) and come off the track at the boulder in the gully and then use the following boulder as an attackpoint. Unfortunately I never saw either of them and lost total contact in a steep area of spaghetti contours. Others had trouble but I think I made the biggest meal of it.
No real problems in the 2nd loop, I finally calmed down and was flowing well in this easier section and spiked the potentially disastrous #15, (though then lost 30 secs on 16 not going far enough down the hill).
Lost about 8 minutes total, 5 of those on #7.
Positive was that I felt I was running strongly and had more to give at the end.
http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...
Thursday Oct 7, 2010 #
5 PM
Running hills 1:05:30 8.65 km (7:34 / km) +230m 6:41 / km
ahr:125 max:171
TNT all by my lonesome. But, no problem, I only wanted to do a taperish run before GLOF.
2xbig hill, 3xNancy, 2x total Frankensteps (as in, 2 plaforms up, 1 down till I get to the top). Then I walked K2 and won the polka dot cap.
Bloody marvelous day, views for the top of the mountain were awesome as the sun was going down.
2xbig hill, 3xNancy, 2x total Frankensteps (as in, 2 plaforms up, 1 down till I get to the top). Then I walked K2 and won the polka dot cap.
Bloody marvelous day, views for the top of the mountain were awesome as the sun was going down.
Wednesday Oct 6, 2010 #
Orienteering 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Salomens
Gneral O stuff for the day - checking the map for next weeks TNT, putting out flags for ARK and ARK attack in a rush & running round the forest with the ARK Attackers. Probably made their session a little too tough - but they needed it, the regular coach is pretty soft on them.
Tuesday Oct 5, 2010 #
5 PM
Running intervals 1:48:52 18.51 km (5:53 / km) +220m 5:33 / km
ahr:135 max:184 shoes: 2010.2 Triumphs
TNT. Low turnout - lots of sooks out there who don't like to get wet...
6x4mins/2mins. First 4 were up, last 2 down - then step hell.
Was much better tonight - stayed constant and didn't blow up. Was pretty rubbish on the 2nd effort on the slick, twisty section of the Bruce trail - high momentum + low coefficient of friction is a bad thing.
Got down to 3 min/ks with coach Sudden on the last (slightly downhill) surge - it felt good and kinda easy in an uncomfortable way.
6x4mins/2mins. First 4 were up, last 2 down - then step hell.
Was much better tonight - stayed constant and didn't blow up. Was pretty rubbish on the 2nd effort on the slick, twisty section of the Bruce trail - high momentum + low coefficient of friction is a bad thing.
Got down to 3 min/ks with coach Sudden on the last (slightly downhill) surge - it felt good and kinda easy in an uncomfortable way.
Monday Oct 4, 2010 #
Note
The toilet block at Sanctuary Park looks a little disturbing in ISSOM
4 PM
Running 44:26 10.0 km (4:27 / km) +50m 4:20 / km
ahr:144 max:166 shoes: 2010.2 Triumphs
Easy cruise around the waterfront, lap of Bayfront Park and back home on the streets. Felt fresh and easy, legs ticking over nicely.
While the 'max temperature vs day' gradient is concerning, running in the fresh, cool air is so much nicer than the humidity of a couple of weeks ago. Felt like a winter Tassie morning in the Midlands!
While the 'max temperature vs day' gradient is concerning, running in the fresh, cool air is so much nicer than the humidity of a couple of weeks ago. Felt like a winter Tassie morning in the Midlands!
Sunday Oct 3, 2010 #
9 AM
Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: La Sportiva Cross Lite
Ran the sprint course for GLOF. Nice course - will be very interested to see the results. Would like to say more but don't want to give anything away.
Was wet and cold. I fell over a lot.
Was wet and cold. I fell over a lot.