Training Log Archive: fenry

jog to KP, round the outside then a short loop round the sand tracks, and a couple of fast laps of a park on the way home.

Event: (Badge) Malmalling North
 

(GPS read 9.92k)
Junior elites at Malmalling. From the start up a gully, across some clearings, across a knoll, around the top of a creek and into a saddle to 1. down a spur to 2, but got on the wrong when they split into two and got confused by the rocks. Remembered what Craig had told me at Nganga about complex rock so tried to focus on contours and fine details around controls. Long easy leg to 3, then overshot 4 when i didn't realise i had gone down the rocky slope it was on, didn't seem like enough rock. relocated then meandered on to 5 about 100m away. Up and over a high point to 6, paying particular attention to fine contour and rock detail. good legs to 7 and 8 but then ended up a gully too short to 9. relocated pretty quickly, but still lost some time. Quick leg to 10, then overshot 11 by a couple of metres, not sure the control description was correct. quick to 12, then a solid long leg to 13, coming around the bottom of a detailed hill, through a clearing across a road and up a vague spur. happy with that leg, used to screw up long ones. came a bit to far east to 14 but didnt lose too much time, then some fast legs to 15 16 and the finish.

The map was quite slow to move around in places, especially the rock, so not too disappointed with a slower pace. Managed to take out the win in a tough field.

Course 2 - Splits

Short first exercise by fletch. just practising keeping a strong bearing and getting the legs warm.

Attackpoint training set by oscar. blatant attackpoints made it easy but getting a bit more physically exhausting especially with the climb.

Fast run round an old H5 at nganga. pretty slow running through the rock, but fine navigationally apart from coming too low at 2.

Tempo around lake monger. i had forgotten what it is like to run when the sun is out

warm up and down to and from lake monger & stretches

Pretty cruisy ride around kings park UWA and the river etc.

Some high intensity drills and service reception preparing for State Schools Cup in a month

Intervals down at Lake Monger. 6x1k in ~3:55 pace with 90 sec recovery and complimentary toilet break
3:54
3:55
3:56
(toilet break)
3:53
3:55
3:54
Getting better at trusting my pace and not stressing whenever I see my pace drop going up a hill or something. Good session considering how my last few have gone

Jog to lake monger, drills strides and stretching, jog home.

Slow run run my hills loop at Lake Monger. Love training in this weather in the intervals between showers.

C • Recovery? 3