Training Log Archive: shanelIn the 7 days ending Mar 24, 2012:
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Saturday Mar 24, 2012 #
Event: WARA 6hr Rogaine
3 PM
Rogaining race (City Lights/KOM 6hr) 5:59:52 [5] 31.0 km (11:37 / km)
ahr:162 shoes: Salomon XA 3D Ultra2 No.1 Gree
Mark, lonely Wil and I. Thought with a cleanup distance of about 32km we'd have a good chance of getting them all, so we planned the lot with a big loop heading north from the HH, out to the eastern end of the course, staying high, back along the southern edge, cleanup the western end, back through the HH to do a little loop around the river.
Started off with tRicky (who'd spent the briefing resting up in the first aid tent) and Mundell and a fast mixed team heading our way, didn't see them again after the first control.
The track we were going to take from 85 to 79 looked like someones driveway, so we skirted around a bit and went past just below a house before heading back up to pick up the track. Heading out the the eastern end our pace looked like we'd be lucky to make 30km. So under Wils advisement we dropped 94 and it's hike up an down the hill.
Then the pace picked up for a while as we got a few controls along the river before heading up the hill to 76. Must have been around here that I started struggling to keep up with Mark and Wil, I think the main problem was trying to drink and eat with the heat at the pace we were going.
Some tuff hills heading around the southern and western sides of the map and by the time we were out out the quarry it was looking like just finishing the main loop could be questionable. Then we completely screwed 101 after folowing random tracks which meant we bypassed the first spur, so we went up the third spur before realising where we were ans heading back down to the right spur.
Heading upto 63 I was right off the back heading up through a heap of boulders. By this stage we were dropping 51, but headed half way to 53 before deciding we should go to 74, then onto 53. We then ran straight past the HH with 10-15mins to go and towards 50, but Wil was concentrating on working out if we could get 75 and I was just running and hoping we couldn't get 75, cause it would have killed me, and Mark was just running up ahead, down the main patrolled road, way past the control, until Wil called us back (in the mean time we'd run past a few teams that we're running the other way, back to the HH, which was a bit funny). We got 50 with a few minutes to go then smashed it down the hill, about halfway back with 90 secs to go, to finish with 8 secs to spare.
Top 3 teams all finished in the last 10 seconds.
HR data went a bit random once the chest strap had slipped down around my waist.
Kinda glad towards the end when Wil was starting to cramp, thought it wouldn't hurt so much to keep up, but it still did.
Started off with tRicky (who'd spent the briefing resting up in the first aid tent) and Mundell and a fast mixed team heading our way, didn't see them again after the first control.
The track we were going to take from 85 to 79 looked like someones driveway, so we skirted around a bit and went past just below a house before heading back up to pick up the track. Heading out the the eastern end our pace looked like we'd be lucky to make 30km. So under Wils advisement we dropped 94 and it's hike up an down the hill.
Then the pace picked up for a while as we got a few controls along the river before heading up the hill to 76. Must have been around here that I started struggling to keep up with Mark and Wil, I think the main problem was trying to drink and eat with the heat at the pace we were going.
Some tuff hills heading around the southern and western sides of the map and by the time we were out out the quarry it was looking like just finishing the main loop could be questionable. Then we completely screwed 101 after folowing random tracks which meant we bypassed the first spur, so we went up the third spur before realising where we were ans heading back down to the right spur.
Heading upto 63 I was right off the back heading up through a heap of boulders. By this stage we were dropping 51, but headed half way to 53 before deciding we should go to 74, then onto 53. We then ran straight past the HH with 10-15mins to go and towards 50, but Wil was concentrating on working out if we could get 75 and I was just running and hoping we couldn't get 75, cause it would have killed me, and Mark was just running up ahead, down the main patrolled road, way past the control, until Wil called us back (in the mean time we'd run past a few teams that we're running the other way, back to the HH, which was a bit funny). We got 50 with a few minutes to go then smashed it down the hill, about halfway back with 90 secs to go, to finish with 8 secs to spare.
Top 3 teams all finished in the last 10 seconds.
HR data went a bit random once the chest strap had slipped down around my waist.
Kinda glad towards the end when Wil was starting to cramp, thought it wouldn't hurt so much to keep up, but it still did.
Friday Mar 23, 2012 #
6 AM
Running (Crawley - Kings Park) 33:21 [3] 5.52 km (6:03 / km)
ahr:155 shoes: Adidas Supernova Glide 3 Green
Gentle veg jog into Kings Park just to loosen up the legs.
Tuesday Mar 20, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:29:28 [3] 45.83 km (30.7 kph)
ahr:154 shoes: Road Bike - Giant Defy2 (I thi
Felt like rubbish on arrival at Floreat, bit cooler this morning which seems to be the start of winter coughing and spluttering rides.
Just Dalto and I rolled out, luckily Karl was coming round the first roundabout and he jumped on the back.
With sniffles and coughing and spluttering and having an easy pre rogaine week, I sat on the back the whole ride except a couple of unfortunate occasions when I found out how easy it is to drift past everyone Andre style.
Just Dalto and I rolled out, luckily Karl was coming round the first roundabout and he jumped on the back.
With sniffles and coughing and spluttering and having an easy pre rogaine week, I sat on the back the whole ride except a couple of unfortunate occasions when I found out how easy it is to drift past everyone Andre style.
5 PM
Running (Kings Park) 53:32 [3] 8.89 km (6:01 / km)
ahr:145 max:172 shoes: Adidas Supernova Glide 3 Green
Looked like I may be running on my own or joining the orienteers this arvo after Andre and Ann piked and Wil said he was a 50% chance. Turned out tRicky put in a random appearance and Wil turned up after all.
So we did our planned easy session, much to Ricky's delight, and randomly ran out to the other end of the park and back. Just when I thought we were finishing we turned to the northern corner and when we went south again Ricky finally decided to run a bit closer to his normal speed for a few seconds, leaving Wil and I to catch up.
So we did our planned easy session, much to Ricky's delight, and randomly ran out to the other end of the park and back. Just when I thought we were finishing we turned to the northern corner and when we went south again Ricky finally decided to run a bit closer to his normal speed for a few seconds, leaving Wil and I to catch up.
Monday Mar 19, 2012 #
9 AM
Running (Home - firebreak loops) 32:47 [3] 5.27 km (6:13 / km)
ahr:151 max:186 shoes: Adidas Supernova Glide 3 Green
Kinda an short easy run, but didn't feel like doing the short bridle trail loop, so decided to just run around our firebreak, then came up with a plan of 4 laps warmup, the 4 x 500m (one lap each) with 30 sec recovery, then 2 laps cool down.
Turns out the GPS thinks a lap is exactly 500m. Tried to go down the fence line to the SW corner on one of the warm up laps, but turns out it's impassable with all the fallen branches *adds to list of things to cut/mulch/destroy*.
30 sec recovery was a bit optimistic so made it 1min each.
500's in:
1:53 (3:46/km)
1:50 (3:42/km)
1:52 (3:42/km)
1:48 (3:39/km)
Pretty happy with the pace and a nice short sharp session, might be a good basis for some speed sessions (may also make the neighbours think I'm a complete nutter if they see me, especially the new neighbours who I haven't seen yet, but may be the owners of the cat that had a run in with our dog last night (stupid cats or poor cat/stupid cat owners)).
Turns out the GPS thinks a lap is exactly 500m. Tried to go down the fence line to the SW corner on one of the warm up laps, but turns out it's impassable with all the fallen branches *adds to list of things to cut/mulch/destroy*.
30 sec recovery was a bit optimistic so made it 1min each.
500's in:
1:53 (3:46/km)
1:50 (3:42/km)
1:52 (3:42/km)
1:48 (3:39/km)
Pretty happy with the pace and a nice short sharp session, might be a good basis for some speed sessions (may also make the neighbours think I'm a complete nutter if they see me, especially the new neighbours who I haven't seen yet, but may be the owners of the cat that had a run in with our dog last night (stupid cats or poor cat/stupid cat owners)).