Training Log Archive: maceyIn the 30 days ending Apr 30, 2012:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||
Sunday Apr 29, 2012 #
11 AM
Running warm up/down 5:00 [3]
shoes: Inov8 x talon 212 #2
Orienteering race 50:29 [4] *** 7.1 km (7:07 / km)
spiked:16/23c shoes: Inov8 x talon 212 #2
NOY 3 at mt sugarloaf. really nice day when i started but miserable, cold and rainy when i finished. go figure.
cautious start and was hesitant for the first 3 controls, including pulling up way too early for 3, so some time lost there. got pulled down towards the track 5-6 and lost time coming up the wrong gully from the bottom. missed 8 a little, and felt slow to 10. nailed 11 which some people struggled with but on route to 12 i helped a lady who hadn't found my 11 and then kinda lost contact after that, so some time lost there. pulled south to the track on the way to 15 and then missed it, more time lost. went below the bigger cliff at 17 and it was all vines which was crappy and nothing seemed to make sense down there either. climbed back up and found the control along further, although thinking that the control was in the wrong place now i look closely. cautious for the next 2, then contoured around the rockfaces to 20, which was good but apparently straight was also good. just slow through the last few controls, felt tired i guess.
so a lot of little time losses and i didn't feel like i was moving quickly at any stage. scraped a 6 second win. although i feel 45mins should have been achievable today
cautious start and was hesitant for the first 3 controls, including pulling up way too early for 3, so some time lost there. got pulled down towards the track 5-6 and lost time coming up the wrong gully from the bottom. missed 8 a little, and felt slow to 10. nailed 11 which some people struggled with but on route to 12 i helped a lady who hadn't found my 11 and then kinda lost contact after that, so some time lost there. pulled south to the track on the way to 15 and then missed it, more time lost. went below the bigger cliff at 17 and it was all vines which was crappy and nothing seemed to make sense down there either. climbed back up and found the control along further, although thinking that the control was in the wrong place now i look closely. cautious for the next 2, then contoured around the rockfaces to 20, which was good but apparently straight was also good. just slow through the last few controls, felt tired i guess.
so a lot of little time losses and i didn't feel like i was moving quickly at any stage. scraped a 6 second win. although i feel 45mins should have been achievable today
Saturday Apr 28, 2012 #
2 PM
Running race 39:06 [5] 10.0 km (3:55 / km)
shoes: Nike Lunar Eclipse+ (blue)
x country at ash island. hard to say what the actual distance was, it was advertised 10.4, my garmin measured 10, but there was a really twisty section that i don't think my gamin measured accurately. anyway.
was handicap and i started off 26:40 with another guy who immediately took of at 3:15 pace. I knew he was pretty good so i let him go and he disappeared into the distance pretty quickly. there was 5 or so quick guys starting 50 secs behind so i wanted to try and hold them off if possible. felt fairly strong but it was hard to keep pace through the muddy twisty section. garmin shows my pace fell to around 4:20 through these sections. the first guy from the pack behind went flying past around 6ks in, and i could see stu coming as well. however still felt pretty strong, got a stitch at 7ks but it was just as i hit the twisty section again so i had to slow down anyway. had a really strong finish after that which i'm pleased about. and managed to hold off stu, although his time would have been 40 secs quicker than mine.
pleased with how strong i felt compared to last week, but still lacking some speed.
was handicap and i started off 26:40 with another guy who immediately took of at 3:15 pace. I knew he was pretty good so i let him go and he disappeared into the distance pretty quickly. there was 5 or so quick guys starting 50 secs behind so i wanted to try and hold them off if possible. felt fairly strong but it was hard to keep pace through the muddy twisty section. garmin shows my pace fell to around 4:20 through these sections. the first guy from the pack behind went flying past around 6ks in, and i could see stu coming as well. however still felt pretty strong, got a stitch at 7ks but it was just as i hit the twisty section again so i had to slow down anyway. had a really strong finish after that which i'm pleased about. and managed to hold off stu, although his time would have been 40 secs quicker than mine.
pleased with how strong i felt compared to last week, but still lacking some speed.
Friday Apr 27, 2012 #
5 PM
Running hills 46:33 [4] 9.33 km (4:59 / km)
shoes: Nike Lunar Eclipse+ (blue)
hills at king edward. 10 mins warm up and down + 3 ints, 2 mins recovery, the usual really. times were slower than before easter but i suppose i haven't done any speed work since. felt alright up the hill though which is good.
times 6:11, 6:22, 6:23
Avg 6:19
was stuffed after 3 but probably should have had a longer rest after the 3rd (i.e 4 mins) and gone for a 4th. next time
foot was ok today and didn't even bother me through the session, weird
times 6:11, 6:22, 6:23
Avg 6:19
was stuffed after 3 but probably should have had a longer rest after the 3rd (i.e 4 mins) and gone for a 4th. next time
foot was ok today and didn't even bother me through the session, weird
Thursday Apr 26, 2012 #
5 PM
Cycling 39:05 [3] 17.42 km (26.7 kph)
foot was hurting from yesterdays run so hopped on the bike for a short ride round the streets after uni. was nice out round the farms
Wednesday Apr 25, 2012 #
3 PM
Running long 1:43:00 [3] 21.0 km (4:54 / km)
shoes: Nike Lunar Eclipse+ (blue)
log has been a bit empty so far this week due to some long days at uni, 9am -8pm on monday and 8am -8pm on tuesday. however with no uni today i thought i might get back into my long runs, which is the one session i'm struggling to find a home for due to time constraints and other stuff on. anyway. first 10k was alright but the next 5 was a bit of a struggle and the last part of the run was just painful as my legs and my feet were really sore. need new shoes. the cold wind made my asthma play up a little on downhills as well
Sunday Apr 22, 2012 #
2 PM
Cycling 1:20:00 [3] 35.0 km (26.3 kph)
ride. got a puncture, my tyre now has a tear in it with the tube bulging out a little bit. rode heaps carefully home cos i thought i would get another
Saturday Apr 21, 2012 #
2 PM
Running race 41:23 [5] 10.0 km (4:08 / km)
shoes: Nike Lunar Eclipse+ (blue)
x country at redhead. was entirely along the beach which kinda sucked. plus there was a headwind on the way out. plus it was out back out back which i hate. did the first 5k in 20 mins but dropped off in the 5 -7.5k section, then finished strong
Thursday Apr 19, 2012 #
5 PM
Running tempo 49:46 [4] 12.12 km (4:06 / km)
shoes: Nike Lunar Eclipse+ (blue)
went out without really planning where i was going. just headed out in a direction and found myself on my tempo loop. had started out at a reasonable pace so kept it going, although found it a bit harder then tuesdays run to maintain after the 10k mark, was good though
Tuesday Apr 17, 2012 #
5 PM
Running 33:33 [3] 8.0 km (4:12 / km)
shoes: Nike Lunar Eclipse+ (blue)
run after uni. haven't organised my new training plan just yet so just went out to see how i was feeling in general, and how my foot felt. was surprised at how easy that k rate felt. foot was a bit painful at first but felt fine after about 5 mins when it warmed up. will do some stretching and see how it pulls up now
Sunday Apr 15, 2012 #
11 AM
Orienteering race 41:08 [5] *** 5.8 km (7:06 / km)
shoes: Inov8 x talon 212 #2
minor event at jigadee jog. was good but had a few small misses and my nav wasn't as clean as i would have liked. foot was hurting afterwards too, hmm
distance is the course distance, forgot my gps, but i ran much further than that
distance is the course distance, forgot my gps, but i ran much further than that
Saturday Apr 14, 2012 #
Cycling 1:42:00 [3] 46.0 km (27.1 kph)
ride with dad to belmont and back. i was on his singlespeed so that was fun.
Wednesday Apr 11, 2012 #
Cycling 20:00 [3]
riding around doing some things. taking it easy this week plus my feet are hurting after easter so i don't want to push anything there.
Monday Apr 9, 2012 #
Note
Made the jwoc team, holy moly
9 AM
Running warm up/down 10:00 [3]
shoes: Inov8 x talon 212 #2
Orienteering race 50:58 [5] *** 7.0 km (7:17 / km)
shoes: Inov8 x talon 212 #2
Last day. Good run except for a 2 min mistake, and I lost by 2 mins. Oh well 3rd today and 4th overall is good, especially after my horror middle day
Sunday Apr 8, 2012 #
10 AM
Running warm up/down 10:00 [3]
shoes: Inov8 x talon 212 #2
Orienteering race 1:33:50 [5] *** 13.2 km (7:07 / km)
shoes: Inov8 x talon 212 #2
Long day. Good start but lost contact on the way to 3 and lost about 5 mins while I relocated, probably some of that time loss was from bad route choice originally too. Was with Andrew from 3 and we couldn't shake each other. Straight on the long leg which was absolute rubbish, steep and lantana. Struggled a lot and was ruined by control 9, a 25min leg! Struggled around the rest, left Andrew but he got past me when I went to the wrong drinks control. Caught him back up and let him tow me through the last 3 controls. Wasn't very happy with my run when I finished but ended up 5th, not a great deal behind the others either. Going into the last day hoping to grab 4th overall
Saturday Apr 7, 2012 #
10 AM
Running warm up/down 15:00 [3]
shoes: Inov8 x talon 212 #2
Orienteering race 47:07 [4] **** 6.24 km (7:33 / km)
shoes: Inov8 x talon 212 #2
Easter middle. Disappointing run, missed 2 slightly and went to relocate, but missed it again! Was just a contour too low. Ended up losing contact and lost 10 mins here, then 3 mins on the next due to my lost confidence. The rest of the course was fine. Pretty much came last and have a lot of work to do in the next 2 days
Friday Apr 6, 2012 #
11 AM
Running warm up/down 10:00 [3]
shoes: Inov8 x talon 212 #2
Orienteering race 17:09 [5] *** 3.3 km (5:12 / km)
shoes: Inov8 x talon 212 #2
Easter prologue. Good run but missed 2 by a bit as hadn't quite gotten my head around the scale yet, lost around 30 secs. A couple of other small misses but only cost a second here and there. Ended up 5th, just over a minute down so a solid start
Wednesday Apr 4, 2012 #
6 PM
Running 20:00 [4] 4.51 km (4:26 / km)
shoes: Nike Lunar Eclipse+ (blue)
short hills session. couldn't get to king edward so did a loop on the roads near my house instead. was shorter and the hill not quite as brutal, but still tough. did 2 reps of 1.2km in 4 mins each. was also dark so felt like i was flying
Tuesday Apr 3, 2012 #
5 PM
Running 24:00 [3] 4.0 km (6:00 / km)
shoes: Inov8 x talon 212 #2
short sprint intervals. felt tired and flat all day and was reflected in my session which, even though it was much shortened, was pretty rubbish. plus i mistimed it so it got dark on me
Monday Apr 2, 2012 #
Note
(rest day)
tapering this week, yay!
C • Same 2
Sunday Apr 1, 2012 #
11 AM
Running warm up/down 5:00 [3]
shoes: Inov8 x talon 212 #2
to start
Orienteering race 37:25 [4] *** 6.18 km (6:03 / km)
shoes: Inov8 x talon 212 #2
NOY 2 at Heart Rate Hills. Wasn't feeling the best after a party last night, and wanted to concentrate on nailing the nav and just let the running come naturally. a little off to 1 and pulled up short on 2, and wide to 3 but didn't really cost me much at all. caught dad at 4 and ran with him to 5. contoured well to 6 but didn't read the control description and was looking at the cliff in the creek rather then the side gully. rest of the course was really good.
felt pretty smooth running today, good with my nav in the 2nd half, and was really surprised at how quick my time was compared to others. really good confidence boost ahead of next weekend
felt pretty smooth running today, good with my nav in the 2nd half, and was really surprised at how quick my time was compared to others. really good confidence boost ahead of next weekend
Orienteering 30:00 [3] *** 4.0 km (7:30 / km)
shoes: Inov8 x talon 212 #2
control collection. got all the far controls, but got a lift back from the far end of the map