Training Log Archive: Steve RIn the 7 days ending Mar 1, 2017:
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Wednesday Mar 1, 2017 #
6 PM
Orienteering race 48:43 [5] *** 9.5 km (5:08 / km) +236m 4:34 / km
spiked:28/30c (injured) shoes: Asics Gel Tarther TG253
SSS 22 Murdering Bay (Riverview)
Really good course with nice tracks and options through the central streets.
Had 2 costly bungles in the bush. Firstly from 8, I missed the turnoff up to 9 instead followed the minor track south of the creek for a while and eventually bashed up thru the green (1.5min). Going 8-28-9 instead was probably better than my route 8-9-28.
Then a real shocker getting disorientated after crossing the creek between 20-14. Kept hesitating and second guessing - confused by the minor watercourse which I initially didn't see on the map. Eventually corrected but cost me ~3mins. What makes it worse is that we ran through here last Saturday on the Rogaine. Looking at splits it looks like Ondrej fluffed it too going the opposite way.
My last control #2 didn't beep because my old SI stick only has room for 30 controls and I missed punched a mini course control in the middle of the mayhem between 20-14. Thankfully got credited the 10 points.
Scored 600 in 48:43 = 560 net. Glenn 600 in 44:59, Ondrej, Toby, Andy 580, Keelan & Paul 570.
My pinged hamstring held up okay but I didn't try to push it to the max. Would've settled for 90% before the run, so I'll definitely take 97% even though 100 was there for the taking with a clean run.
Really good course with nice tracks and options through the central streets.
Had 2 costly bungles in the bush. Firstly from 8, I missed the turnoff up to 9 instead followed the minor track south of the creek for a while and eventually bashed up thru the green (1.5min). Going 8-28-9 instead was probably better than my route 8-9-28.
Then a real shocker getting disorientated after crossing the creek between 20-14. Kept hesitating and second guessing - confused by the minor watercourse which I initially didn't see on the map. Eventually corrected but cost me ~3mins. What makes it worse is that we ran through here last Saturday on the Rogaine. Looking at splits it looks like Ondrej fluffed it too going the opposite way.
My last control #2 didn't beep because my old SI stick only has room for 30 controls and I missed punched a mini course control in the middle of the mayhem between 20-14. Thankfully got credited the 10 points.
Scored 600 in 48:43 = 560 net. Glenn 600 in 44:59, Ondrej, Toby, Andy 580, Keelan & Paul 570.
My pinged hamstring held up okay but I didn't try to push it to the max. Would've settled for 90% before the run, so I'll definitely take 97% even though 100 was there for the taking with a clean run.
Tuesday Feb 28, 2017 #
Note
(injured) (rest day)
Monday Feb 27, 2017 #
Note
(injured) (rest day)
Sunday Feb 26, 2017 #
9 PM
Yoga 30:00 [1]
(injured)
Legs feeling pretty good except for a slight ping in L hammie.
Saturday Feb 25, 2017 #
10 AM
Rogaining race 6:04:08 [5] 52.7 km (6:55 / km) +1182m 6:13 / km
shoes: Brooks Pure Cadence
6hr LaneCove Rivergaine3 with Ondrej & James
Deceptively long course, the furthest I've run in a 6hr Rogaine. Course setter Ted did a good job fitting 53km on A3 1:15,000 especially with the "asbestos track" out of play. We had a good first half, starting SW to Longueville and keeping pace with Jem/Gill & Mounty/Andy. There were some 50/50 and 40/60 route choices which kept things interesting.
Ondrej was going strong, but James and I inevitably hit the '4th hour wall' around Field of Mars. We walked for a while (72-43-60) and had a Gatorade stop at the East Ryde shops which helped. Shuffling around the Northern parts we eventually ran out of time and had to skip 22 and 31 near the end. Recent lack of training miles certainly showed (and haven't got 'super' muscle endurance memory like Mounty).
Solid effort though finishing 4th (3210), behind Jem/Gill (5:32), Andy/Mounty (5:39) and Jess/Richard/Tim (3230). Good fun and the weather was very kind- a cool 21C with light drizzle and breeze.
Route: 36-47-92-71-74-107-84-25-106-94-35-46-27-105-73-93-64-101-32-26-34-63-24-95-44-45-21-103-62-102-23-61-72-43-60-70-83-41-42-20-96-40-90-33-100-91-65-48-80-49-81-82-104-30.
Nutrition: 2L water, 1 Gatorade, 2 bananas.
Deceptively long course, the furthest I've run in a 6hr Rogaine. Course setter Ted did a good job fitting 53km on A3 1:15,000 especially with the "asbestos track" out of play. We had a good first half, starting SW to Longueville and keeping pace with Jem/Gill & Mounty/Andy. There were some 50/50 and 40/60 route choices which kept things interesting.
Ondrej was going strong, but James and I inevitably hit the '4th hour wall' around Field of Mars. We walked for a while (72-43-60) and had a Gatorade stop at the East Ryde shops which helped. Shuffling around the Northern parts we eventually ran out of time and had to skip 22 and 31 near the end. Recent lack of training miles certainly showed (and haven't got 'super' muscle endurance memory like Mounty).
Solid effort though finishing 4th (3210), behind Jem/Gill (5:32), Andy/Mounty (5:39) and Jess/Richard/Tim (3230). Good fun and the weather was very kind- a cool 21C with light drizzle and breeze.
Route: 36-47-92-71-74-107-84-25-106-94-35-46-27-105-73-93-64-101-32-26-34-63-24-95-44-45-21-103-62-102-23-61-72-43-60-70-83-41-42-20-96-40-90-33-100-91-65-48-80-49-81-82-104-30.
Nutrition: 2L water, 1 Gatorade, 2 bananas.
Friday Feb 24, 2017 #
Note
(rest day)
Thursday Feb 23, 2017 #
7 PM
Squash 1:30:00 [3]
Games with Mark, Stan, Krishna & Mic