Training Log: SusC

With Zoe, out to Katherine gorge. Gently up hill for most of it with good verge. No traffic to begin with but then got all the vehicles heading out to the gorge for the 9am cruise. Pleasant morning, beaut colours in the soil, grasses, rocks and tree trunks, a little bit flinders rangers-y.

Tried to have a milkshake when we got there but the service was slowwww and they were out of icecream so ended up with some self serve Splices.

Return trip, with net down hill:) A bit breezy towards the end.

From Zoe's, in Katherine, with a sketchy1:15,000 map of contours and some tracks, fences and rocky bits. Headed north for a bit to take a road east to the top of a hill, but it was the water works and the hill top was all fenced and keep-outy. Backtracked to the road and got chased by a dog on the way, went back towards the hospital a little and took the next track heading east, which was a powerline track. Turned to the north at an intersection, taking me back up to the original fenced hilltop, which was still fenced although no cameras on this side. My map showed a track heading south east from the east end of the fenced bit so I went through the bush to try to get around to the track - which turned out to be an internal bitumen road reading up to another fenced hilltop. That fence had a track against it, so took the track around that enclosure and picked up the road on the other side of the enclosure, which took me down to yet another fenced compound, now on flatter land. Then I thought I should sort of turn around so took a dirt road back towards town, detouring a bit on a side track to look for some rocks that were on my map, but decided they were too far in to the bush, so turned around and crossed over the dirt road. Ended up back at my intersection on the powerline track and took it back to the hospital, with a last short loop around the cemetery to make 1hr 40.

Kind of fun exploring, except for the dog, and I got hungry and tired in the last half hour. Used Zoe's water belt which was actually really good, and didn't do any of that stupid slopping around business that a lot of belts used to.

Including run thrus & drills, running late so only fitted in one lap jog first, 2 laps cool down with Pippa after.

Similar to last week but easier as all 30 sec recovs this week.
6 x 200 @ just under 5k pace: 49,48,47,47,47,46
6 x 400 @ 10k pace: 1.44,1.39,1.40,1.42,1.40,1.39
6 x 200 @ faster than first lot: 45,44,45,45,44,43

Had company for the 400s onwards, a big guy without a watch using me for timing, which was good as it made me pay attention to running speed rather than drifting off. Happy with session, didn't feel as hard as last week, only started to feel hard at around the second to last 200.

Met Bin for coffee after and got the run down on her and Kate's Ironman two weeks ago. So proud of them both, but Bin especially, in 13.20 something, with a windy ride. Can probably attribute making two WOC teams to her and Zoe, between them, they're just the kind of friends you need, and training with them is great.

Well.
Time to think how best to prepare for WOC. This is what I wrote on the plane on the way home last year from Switzerland:

running speed ok compared to other girls
need to improve technique to match speed
poor execution of legs when going too fast in the middle, but at other times had the brake on and things went ok
very fine line b/w ok speed and too fast
need to judge distance better at speed - pace count? esp on flat track & down hill
need to practice keeping compass direction at speed
control flow good
practice seeing grey underpass areas when running in sprints
still need to practice plan & bang as still looking at map lots mid leg
practice running through junky ground and running hard in low vis situations as slowing down is not useful
practice running stop start in junk & on hills - in O the rhythm of running is often broken up, so get used to this
Practice running at 100% for short bits of time - need this for sprint
If you want to run the relay, need to be able to run 100% and map read at same time
keep muscles stretched & loosened. Hold stretches 3 mins, do illiopsoas 3 times/day. Stand on foot while teeth brushing.

C • One foot 10

Part of way to work, with pack. Legs not fresh, so decided to cut it off at half and hour and walk/take bus. Also very sweaty today. With being so busy and moving to new work venue, has been very hard to figure out & stick to routines, so was feeling a bit gloomy. Spent the commute trying to focus on all the good things to look forward to in the next few months, rather than the never ending supply of hurdles that seem to keep popping up atm.

C • Come to the Flinders events? 3

C • No more bus catching from n... 7

10 mins w up/down, then 20 mins of drill usual type stuff although changed one of them to be more of a hurdling stride - def more flexible on L side than R. Also def using my glutes heaps now, v happy about that, as much less tiring than relying on quads.

egg/b, first half of each minute easy, second half harder.