Training Log Archive: QuirkeyIn the 7 days ending Mar 8, 2015:
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Sunday Mar 8, 2015 #
9 AM
Orienteering 20:15 [5] *** 3.8 km (5:20 / km) +64m 4:55 / km
spiked:19/22c shoes: Inov8 Bare-X Lite (Lime)
NSW Sprint Champs (WRE): Hard 1 Course at University of New South Wales.
1st in M35A class but over half way down the table for the course (included M21E and M16 classes too)
Ran fairly hard from start to end. Planning ahead as much as my brain would permit at pace, but attempting to make sure enough decisions made to keep running and risk losing time on potentially less than optimal route (As opposed to the certain loss of time in stalling on decision making.)
Only real stuff-up was failing to see no 18 (170) upon approach, even though I ran optimal route to get there, I only saw it after climbing the long stairs and then descending again.
Great course. Great area. Some V nice new architecture too.
Forgot to start my watch, so route drawn manually for a change) in Route Gadget: www.garingal.com.au/gadget2014/cgi-bin/reitti.cgi?...
1st in M35A class but over half way down the table for the course (included M21E and M16 classes too)
Ran fairly hard from start to end. Planning ahead as much as my brain would permit at pace, but attempting to make sure enough decisions made to keep running and risk losing time on potentially less than optimal route (As opposed to the certain loss of time in stalling on decision making.)
Only real stuff-up was failing to see no 18 (170) upon approach, even though I ran optimal route to get there, I only saw it after climbing the long stairs and then descending again.
Great course. Great area. Some V nice new architecture too.
Forgot to start my watch, so route drawn manually for a change) in Route Gadget: www.garingal.com.au/gadget2014/cgi-bin/reitti.cgi?...
Run warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov8 Bare-X Lite (Lime)
c. 500m Warm Up
c. 3km Warm Down (used it to loosely re-check my route choices).
c. 3km Warm Down (used it to loosely re-check my route choices).
Saturday Mar 7, 2015 #
Event: Sydney Sprint Weekend
8 AM
Run race 19:27 5.13 km (3:47 / km)
ahr:162 max:172 shoes: Inov8 Bare-X Lite (Lime)
Singleton Parkrun: 2nd Place to Arnold
Nice out and back course. Some undulation. About 3/4 (or more) on grass.
Slipped on one of the sharper corners but otherwise ok in the racing flats.
Group of 4 for the first 1.5km became Arnold and I to the turn around. He then pulled away to about 100m by the end. I was running to the HRM (as usual of late), so the 3rd and 4th place guys were gradually pulling me in in the return home. Hadn't quite caught me by about 250m to go, so I ignored the HRM alarm and put in a bit of a wind up. Only had about 15-20 strides to spare to the runlab youngster in 3rd when I crossed the line.
Note:
GPS trace suggests the course is over distance by 140m (?)
Split / Lap @ 5km recorded as 19:02. Grass and undulation probably adding 30-45 seconds to OA time (?). Considering sub-maximal effort, this suggests that fitness is near p.b. setting level of 2 yrs ago. Not bad after the long break last year, and sweet FA training in the bag since starting back..... Newy test in a month or so (?)
Nice out and back course. Some undulation. About 3/4 (or more) on grass.
Slipped on one of the sharper corners but otherwise ok in the racing flats.
Group of 4 for the first 1.5km became Arnold and I to the turn around. He then pulled away to about 100m by the end. I was running to the HRM (as usual of late), so the 3rd and 4th place guys were gradually pulling me in in the return home. Hadn't quite caught me by about 250m to go, so I ignored the HRM alarm and put in a bit of a wind up. Only had about 15-20 strides to spare to the runlab youngster in 3rd when I crossed the line.
Note:
GPS trace suggests the course is over distance by 140m (?)
Split / Lap @ 5km recorded as 19:02. Grass and undulation probably adding 30-45 seconds to OA time (?). Considering sub-maximal effort, this suggests that fitness is near p.b. setting level of 2 yrs ago. Not bad after the long break last year, and sweet FA training in the bag since starting back..... Newy test in a month or so (?)
Run warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov8 Bare-X Lite (Lime)
before parkrun start
Run 17:30 [2] 3.0 km (5:50 / km)
shoes: Inov8 Bare-X Lite (Lime)
CCW loop of the park chatting with Arnold
Distance about right, but time a guess.
Distance about right, but time a guess.
Friday Mar 6, 2015 #
7 PM
Strength / Core 15:00
shoes: Vibram 'Bikila'
W/U SL squats: 20 reps slow each leg / 30 reps fast
Leg press machine :
60kg x 20 both legs
60kg x 10 Each Leg
90kg x 10 both legs x2
90kg x 10 Each Leg x3
Leg press machine :
60kg x 20 both legs
60kg x 10 Each Leg
90kg x 10 both legs x2
90kg x 10 Each Leg x3
Flexibility (Yin Yoga) 1:00:00 [1]
shoes: Bare Feet
Big Stretch
Thursday Mar 5, 2015 #
4 PM
Bike 20:00 [3]
shoes: Moser Speed Sora 20
to uni
7 PM
Bike 20:00 [3]
shoes: Moser Speed Sora 20
from Uni
Wednesday Mar 4, 2015 #
5 PM
Orienteering race 19:56 4.09 km (4:52 / km)
ahr:158 max:168 shoes: Inov8 Trail ROC 245
Newcastle Park-O Qualifier 2 @ Hunter River High
4th Place of 60. c2mins 30 secs down on Mr Massey
Great course and reasonably clean run.
Lost a few seconds each on slightly less than optimal routes to 1, 3, 19 and possibly 21 & 29. Splits make it look like a lost c 5 seconds on hesitation re no 26. Also ran both up and down the ramp to 29, when I could check the map more carefully afterwards realised that technically could have learned through or jumped over the adjacent 'crossable' fence.
Winsplits: http://obasen.orientering.se/winsplits/online/en/d...
(Edited Note: Couldn't get AP to accept splits upload, and in attempting to do so discovered a few problems, including some SI units being out of sync and so giving negative splits. Rockman fixed these up and uploaded to AP in the meantime)
4th Place of 60. c2mins 30 secs down on Mr Massey
Great course and reasonably clean run.
Lost a few seconds each on slightly less than optimal routes to 1, 3, 19 and possibly 21 & 29. Splits make it look like a lost c 5 seconds on hesitation re no 26. Also ran both up and down the ramp to 29, when I could check the map more carefully afterwards realised that technically could have learned through or jumped over the adjacent 'crossable' fence.
Winsplits: http://obasen.orientering.se/winsplits/online/en/d...
(Edited Note: Couldn't get AP to accept splits upload, and in attempting to do so discovered a few problems, including some SI units being out of sync and so giving negative splits. Rockman fixed these up and uploaded to AP in the meantime)
Run warm up/down 5:00 [2]
shoes: Inov8 Trail ROC 245
jog around before race
Flexibility 5:00 [1]
half assed - whilst talking
Should have done a WD jog, but worried I'd miss my lift.
Should have done a WD jog, but worried I'd miss my lift.
Monday Mar 2, 2015 #
Note
City to Surf entry in. c. 22 weeks away
Now to stay uninjured enough to do it!
Now to stay uninjured enough to do it!
5 PM
Bike 35:00
shoes: Moser Speed Sora 20
from Uni to city gym
Strength / Core (Pilates Reformer) 45:00
shoes: Bare Feet
with Richard. Explained a few minor adjustments to fix a some movements I've never been sure of (and not explained clearly by others).
Not sure if he's slightly impatient, or doesn't really enjoy teaching this class ...(?)
Not sure if he's slightly impatient, or doesn't really enjoy teaching this class ...(?)
Bike 10:00 [4]
shoes: Moser Speed Sora 20
home from city gym