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Training Log Archive: bartholemeu

In the 7 days ending Aug 15, 2015:

activity	#	time	miles		km		+m	load
Running	4	1:36:07	12.94	(7:26)	20.82	(4:37)	1129	62.5
Orienteering	2	37:19	4.84	(7:42)	7.8	(4:47)	87	35.1
Strength & Conditioning	1	15:00						1.5
Total	5	2:28:26	17.78		28.62		1216	99.1
[1-5]	5	2:28:19

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Saturday Aug 15, 2015 #

Event: NSW State League #10b - Kingswood

Event: NSW State League #10a - Hawkesbury

10 AM

Running warm up/down 5:26 1.1 km (4:56 / km) +1m 4:54 / km
ahr:143 max:161 shoes: GT2000 Yellow

Orienteering race (Sprint) 20:37 * 4.5 km (4:35 / km) +8m 4:32 / km
ahr:170 max:177 shoes: GT2000 Yellow

UWS Richmond. Kept the pace down to keep my calf happy and had a pretty clean run, except for a couple of minor route choices, and getting swooped by a plover bird.
Major Errors
8 - control was well hidden with "between two building" description not really helping
15 - A path sw of the building didn't exist
20 - mispunched, then realised, checked the number and corrected.

1 PM

Running warm up/down 7:24 0.67 km (11:02 / km) +2m 10:52 / km
ahr:132 max:167 shoes: GT2000 Yellow

Running warm up/down 3:02 0.61 km (5:00 / km) +9m 4:40 / km
ahr:152 max:162 shoes: GT2000 Yellow

Orienteering race (Sprint) 16:42 [5] ** 3.3 km (5:04 / km) +79m 4:32 / km
ahr:166 max:180 shoes: GT2000 Yellow

UWS Kingswood. Tricky map with a bunch of overpass/underpass options.
Think i made the same mistakes that others did.
Main learning from these sprints was that i took some wide corners around building when they were the limiter for a straight track.
Major errors
1. realised quite late that i needed to go low
9. wrong route choice avoiding an area more complex than i could read in time
17. ran into an area completely surrounded by impassable walls. i'd seen the walls earlier and hadn't occured to me to check if they were marked as impassable. they were, so i had to go back the way i came.

Running warm up/down 5:29 0.89 km (6:08 / km)
ahr:143 max:147 shoes: GT2000 Yellow

Hard 1 - Splits

Friday Aug 14, 2015 #

12 PM

Running warm up/down 19:39 [1] 3.55 km (5:32 / km) +901m 2:26 / km
(injured) shoes: Gt2000 Black

Calf test for the weekend.
Didn't really feel good, tight even at slow speeds, and tight right up to left hip. Think i'll be walking/jogging the sprints tomorrow... might aim to take it really easy and make zero mistakes.
Then see how i go for the middle on Sunday

Thursday Aug 13, 2015 #

Note
(injured)

Calf still quite tight, although I'm walking limpless from this morning. (2/10)
Will do a short run test on Friday and decide how to approach the weekend.

Monday Aug 10, 2015 #

7 PM

Strength & Conditioning 15:00 [1]

easy hip strength & arms

Sunday Aug 9, 2015 #

Event: City2Surf

7 AM

Running race (City2Surf) 55:07 14.0 km (3:56 / km) +216m 3:39 / km
ahr:168 max:178 (injured) shoes: Adidas Adios Boost

Ran a very good race, but the calf started hurting at about 10km after a downhill. It got worse until in the last km after the last downhill i actually had to stop on the side of the road for a second, and then limped into the finish, with a 4:30 last km (instead of around 3:30 expected)
Very happy with the race in general, good pacing (apart from getting quite held up at the start), and managed my HR etc very well.
Blaming the calf on running in flats... which i think i am now going to chuck out. The calf feels reasonably bad, and suspect my limp will turn into not being able to walk by the end of the day, will see how it goes over the next couple of days.
The pace otherwise suggests that a 1:20 HM in the next year isn't out of the question...

Just over 55mins dammit. i'm making a habit of this.

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