Training Log Archive: tinytoes

Lovely day for start of NOY series. Went early to event with rockman driving in order to help out a family who'd emailed me. They were eager beavers and were there by 9:15 and out on course right on 9:30 and eventually did part of a second course. Hung around Rego to help and waited for Stuart family - but I gave up at 10:30 and started strapping my ankles.
Was a little wary as this is my first bush event since September and while it is a very benign area it is also very vague.
S-1 - well I went via F, then picked up tracks generally heading NE. Picked change in vegetation and bearing. All good, though very slow. WAs waiting for Sam to run through me seeing as I took the scenic route but didn't see her at all.
1-2 bearing, came bang on track junction which gave me some confidence then saw W/C and thought that planner had put control at bank of W/C rather than in it - surprised. I kept going heading for the "flag" I could see, though thought it was pretty faded and quite a bit off the bearing I thought I should follow. Just then Matt came running from S across my path, said hello at which I promptly fell over but on scrambling to my feet discovered I was running to a tree trunk which was faded white and had a shadow over it making a delightful "white" triangle and of course Matt was heading to exactly where I was heading except I had been suckered in by this trunk.
2-3 Bearing and spiked control well
3-4 straight lined but was just at the head of the gully and thought it was the W/C and so I continued E looking for the gully. Decided that I had gone far enough and that the fence/bike track was that thing I could see so back upstream I go. Ends up I saw the gully specifically at its head, and the control was below the lip. Should have looked closer. Splits say I lost 3:13
4-5 Absolutely nailed it.
5-6 bearing and only about 10m to North
6-7 bearing, found W/C to W and just headed N. Was a little low for my liking.
7-8 nailed it - spot on though apparently others didn't share my enthusiasm for this placement. Fine by me.
8-9 Followed W/C down to junction, took bearing and kept an eye out for next W/C which seemed to come altogether too quickly. But checked and W/C going in right direction so continued on and saw thicket coming up so all good.
9-10 bearing and again came out right on track junction; followed track until vegetation changed. Thought I was too high so went along W/C but found the string of waterholes so must again have just missed it. Splits say lost 2:29.
10-F Just put head up and looked for red flag but could see campervans and tried to line them up. Found track and then saw red flag. Don't think my mental bearing were very good by this stage.
Happy with run/jog/fast walk. Poor toes not so happy with O shoes - first time since last September.
Time losses amounted to 6 1/2 mins so I'd be happy with that.
rockman did a course - lovely to see him at an event and in the Bush.

C • YAY! 1

Hard Medium - Splits

Seem to be making progress with thumb injury, at last. Just a pity I couldn't have combined the physio's and the GP's treatments. I think it would have been healed about a month ago.

Not enough but was squished for time.

Start-steps Rainforest walk -10:52

Steps - cone 7:49 (18:41)Hoped for breathing improvement didn't eventuate as it did last week.. Ran all way up last track hill and about 1/3 of Engineering Hill, which is an improvement on last week.

Cone - steps Rainforest Walk 7:10 (25:52) Focussed on ground most of the way .

Steps - Finish - 12:06 (37:58) Achieved a few more bits up hills this week including about half of Bus Stop hill.
Just a few seconds difference to last week, here and there.

Warm up, legs, shoulders, legs, cool down.
20 to 2 by 2s and at 12 we ran 1 grass circuit. First was pretty awful, second was better and third was fairly good.
Squats and static hold.
Fast twitch section - that improved as we went along.
Shoulder press, rear delt, static hold
Lunges, static hold.
As always a brilliant class.
Found out today that Mel (Wednesday) has left and class now taken by Cory. Big dilemma - can't fit in smorgasbord if I go to her class, but know it will be very good. Maybe smorgasbord might retreat to weekend when no events scheduled? Classes like that are too good to miss.

This was a small part of the whole session - but the only part meritting reporting. Quite a few drops of sweat here.

20 min bike
20 min high speed walk
18 min run
Bored beyond belief.

Today was the first attempt at group walking - with "girls" I went through High School with. Original plan was for 1 hour walk followed by coffee and for it to be first Tuesday in month. But today it was sunny then raining then sunny so my suspicions that they would pike were growing. I'd hoped we might have coffee first and reassess after. We did but of the 5 of us, 1 has plantar fasciatis and another had her arthroscope last week so that ruled her out. So coffee and very pleasant chat went on for longer and then we parted company. By 11 the sun was out and it was a glorious day so off I set on the original planned route. Interested to note the time they'd allocated for it - a bit optimistic unless I am grossly outpaced. I ended up going from Source Cafe to Nobby's Surf House, pit stop and then return.
Helped out a confused tourist at the Maritime Museum whi9ch was shut due to strom damage to electricals - looking for bike trails (ie Fernleigh Track) and the Botannical Gardens (Heatherbrae or if wrong then Hunter Valley Gardens (Cessnock) and then she just wanted to know how to get to Pacific Highway to get to Grafton??? or Bula??? I assumed she meant Bulahdelah so got her sorted then continued on. Nice to see so many people out and about on hte foreshore but also noted some very quiet areas that few seem to use.
Not sure how it'll go but I'll see what happens. And I extended the time so I did about half of the Minigaine time seeing as I can't make it on Sunday.

A Cory, post Fun Run Special class - get them legs movin'. Great variety and not a whole lot of time devoted to any one area. Liked the pairs exercise - Partner a did 10-9-8- of 3 triceps exercises while Partner B did 10 burpees, 20squat jumps, 30 star jumps and 40 high knees twice then swapped and timed. We improved by 17 seconds from round 1 to round 2.Was totally hopeless at leg kicks to roof and back seemed particularly bony while lying on the floor. Great class in which I am never game to look at the clock in case it's still 9:50 and we've got 40 mins to go!