Sunday Apr 30 |
 | MTB long (Sparrow Hill) 4:00:00 [3] | |
| slept:3.0 shoes: Specialized MTB |
| with Tommy Q. From Lyneham to Sparrow Hill on the road (about 1hr), 25km single track, then back via Kowen Forest. Felt ok at start but tired after the big hills out past Queenbeyan. We were pretty well matched and kept each other honest. Felt like such long ride, really tired afterwards. |
Saturday Apr 29 |
| |
| Event: Dave Meyer's 21st
|
| MTB (O'Connor Ridge) 1:00:00 [3] | |
| shoes: Specialized MTB |
| with Prong after we drove to Canberra. It was dark so put on some lights and off to O'Connor and Bruce ridges to find some trails. Didn't find many single tracks. Surged all the hills to make it a quality session. |
Friday Apr 28 |
| Run (Two Creeks/ Little Digger) 55:00 [3] | |
| shoes: old Asics 2100 |
| Came home from work and watched a bit of TV, then felt guilty and put on the new Asics2100 and the Princeton Tec Apex headlight and went for a run.Felt good, but it has been a while. |
Thursday Apr 27 |
| Note | |
| (rest day) |
| Couldn't get out of bed in morning, and no time after work (OANSW meeting) |
Wednesday Apr 26 |
| Run (Drills) 35:00 [3] | |
| |
| Was gonna do nothing cos I already knew i didn't make WOC, but Prong talked me into going to UTS Lindfield and do a few surge laps. |
| |
| C • woc? 2 |
Tuesday Apr 25 |
| MTB 5:00:00 [3]74 km (4:03 / km) | |
| shoes: Specialized MTB |
| Massive loop from Lindfield to Cascades, Oxford Falls, Deep Creek, Narrabeen lake, Red Hill, Manly Dam, Echina track, the pipepline, cascades and home again. With Darvo, Prong and Damon Goerke (new teammember for Geoquest). Felt ok, but Darvo was on fire. Got up the hills ok, but now more worried about upcoming Dirtworks 100km than excited. |
Monday Apr 24 |
| Note | |
| (rest day) |
| |
Sunday Apr 23 |
| |
| Event: AUS NOL relay
|
| Orienteering race (NOL Relay) 40:40 [5]**** 8.4 km (4:50 / km) | |
| shoes: Salomon XA 3D Pro |
| 1st leg for NSW Stingers. Started with 1km terrain loop thru complex gold mining terrain, with first runners starting after 3 team members completed course. We were first team finished and i took off hard to the first. Had a longer split and ended up behind straight away. Had a good battle with Gareth, Ezy, Ben, Jacko and Jukka. Finally got the lead with 6 controls to go, hung on until i hesitated at the last control and Gareth passed me. Chased him hard but finished about 1m behind but nailed the finish punch to record same time. Dave Meyer (crazy dave) ran second and had a solid run but lost a few mins to Grant (Cockatoos). Eric went out last because he honestly thought he could challenge Shep on the last leg, but in fact ran an ordinary time and was lucky to hang onto 2nd. Ecmo doesn't use this website so I can bag him out without fear of him reading it. Good work to the Stingers Too team (Ezy, Peterprong, Ulysses) who finished 6th.
http://www.vicorienteering.asn.au/2006/Foot/State/...
|
| |
| C • haha good one rob, don't think... 9 |
| Run warm up/down 25:00 [2] | |
| shoes: Teva X1 |
| warm-up |
Saturday Apr 22 |
| |
| Event: AUS Middle Championships
|
| Orienteering race (Aus Middle Distance Champ) 45:58 [5]6.2 mi (7:24 / mi) +290m 4:01 / km | |
| shoes: VJ Twister |
| 14th. My hoodoo with this race continues. Started well and pushed hard over the first hill. Then lost time a 4,8,9,15 which totalled nearly 5mins. Ran ok for most legs but all the controls i lost time on seemed to have really dodgey control circles (except 9). Really, really disappointed with this run. I loved the terrain, and felt stronger than last week, but it just wasn't my day.
http://www.obasen.nu/winsplits/online/en/default.a...
|
| Run warm up/down 30:00 [2] | |
| shoes: Salomon XA 3D Pro |
| warm up and cool down |
Friday Apr 21 |
| Note | |
| (rest day) |
| |
Thursday Apr 20 |
| Run (Truganinni Track) 1:00:00 [3] | |
| shoes: Salomon XA 3D Pro |
| From Grace's place (275 churchill ave) to start of Trug track (20mins). Stretched. Time trialed up the track in 14.14mins. A long way behind Matt Dalziel's time of 12mins something. Tired for last 5 mins. Cruised back down track to Churchill Ave then back to 275. Very cold, about 9degrees and windy. |
| Kayak (Sandy Bay) 1:00:00 [3] | |
| |
| with Kris. Sandy Bay to Hobart docks and back (scenic tour of the constitution dock). Bloody freezing into the wind. Quite challenging in cross waves but never felt uncomfortable. |
Wednesday Apr 19 |
| Kayak (Taroona) 1:00:00 [3] | |
| |
| with Kris Clauson (Multisport Legend). From Taroona beach to Kingston beach and back. Good fun and good work out keeping up with Kris. Then practiced Eskimo rolls (unsuccessfully) for 15mins in cold water. |
Tuesday Apr 18 |
| Note | |
| (rest day) |
| Recovering from Easter. Calves pretty tight but otherwise ok |
Monday Apr 17 |
| Orienteering race (Easter Day 3) 41:51 [5]6.6 km (6:20 / km) +205m 5:29 / km | |
| shoes: Teva X1 |
| 3rd. Finally a good result in a WRE. Stupid reverse order start, Warren 2min in front, Eric and Shep 2 and 4mins behind. Didn't run a very smart race. Very flustered and rushed. Lucky to catch Warren at #5 then i slowed and concentrated more. 2.05mins mistakes according to winsplits (0.15secs 5%) Finished course running strongly, and felt like i wanted to go back out and improve on my run. Happy not to be caught by Shep or Eric.
http://www.obasen.nu/winsplits/online/en/default.a...
|
| Run warm up/down 40:00 [2] | |
| shoes: Salomon XA 3D Pro |
| Short 15min run in morning before breakfast to make up for poor cooldown yesterday. Calves sore but otherwise felt ok.
25mins warming up prior to race. |
| Note | |
| |
| 3rd place- my best result at Easter since...1990 i think. Finally beat the curse of 4th place. Consider that i would be 6th in line for a WOC spot, but why get my hopes up yet, after so many disappointments. Will see what happens next weekend... Looking forward to the relay. |
Sunday Apr 16 |
| Orienteering race (Easter Day 2) 1:17:10 [5]12.8 km (6:02 / km) +470m 5:06 / km | |
| shoes: Teva X1 |
| 5th. 5.36mins behind Shep. A good run but just not fast enough. Got caught 2mins by Rune who was just in another class today and had no hope of holding him. Caught him again in goldmining and stuck with him to the end. Can't believe the old Vic men are running so well. Pretty demoralizing getting beaten by Jim and only 20secs in front of Warren. Too slow in the easy spur gully sections
http://www.obasen.nu/winsplits/online/en/default.a...
|
| Run warm up/down 25:00 [2] | |
| shoes: Salomon XA 3D Pro |
| 20mins warm-up. No cool down because i had to go straight to elite meeting. |
Saturday Apr 15 |
| Orienteering race (Easter Day 1) 30:51 [5]6.3 km (4:54 / km) +140m 4:24 / km | |
| shoes: VJ Twister |
| 6th (again) 1.53mins behind Shep. Thought it was a good run but a bit disappointed with results. Running speed felt good, maybe a little sloppy in some controls. Terrain very fast.
http://www.obasen.nu/winsplits/online/en/default.a...
|
| Run warm up/down 30:00 [2] | |
| shoes: Salomon XA 3D Pro |
| 20mins warm-up and 10mins cool down. Felt good on warm-up. Calves started to tighten on cool down. |
Friday Apr 14 |
| |
| Event: AUS Easter 3-Days
|
| Orienteering race (Easter Prologue) 16:09 [5]3 km (5:23 / km) | |
| shoes: Teva X1 |
| 6th. A pretty good run but started too slow. Best sprint result in a while.
http://www.obasen.nu/winsplits/online/en/default.a...
|
| Run warm up/down 35:00 [2] | |
| shoes: Teva X1 |
| 25mins warm-up and 10mins cool down. Recovered from race quite well. |
Thursday Apr 13 |
| Orienteering race (Autumn Series) 45:00 [3] | |
| shoes: Adidas |
| Longueville. Needed to see if the legs still worked. Took it pretty easy, since it was in the dark i didn't want to do an ankle or something. Felt ok. Legs not sore anymore. |
Tuesday Apr 11 |
| Note | |
| (rest day) |
| Another long work day. Really needed a run to stretch the legs but never happened. |
Monday Apr 10 |
| Note | |
| (rest day) |
| Very long day at work, no time for run. Whole body feeling stiff |
Sunday Apr 9 |
| Note | |
| (rest day) |
| Recovering from AROC Champs
Quite tired and generalised whole body muscle soreness, esp gluts. |
Saturday Apr 8 |
| Adventure Race (AROC Champs- Ettalong) 5:15:00 [4] | |
| slept:5.0 shoes: Salomon XA 3D Pro |
| 5th Mixed (6th overall). Very tough competition. We started well, and were in 3rd place for most of the race but tired on the long bike leg. Probably suffered a bit for lack of food/water early in race. Fantastic course. Didn't have much luck- were like a magnet to other boats in the sea, i lost my bike bag and then Grace got a puncture so we had to beg for a tube from another team. |
Friday Apr 7 |
| Note | |
| weight:66.3kg (rest day) |
| Resting for AROC Champs |
Thursday Apr 6 |
| Run hills (Lindfield fence session) 30:00 [5] | |
| |
| with Andy, Ben, Glenn.
15 reps- felt quite good, didn't push hard enough to really trash myself. |
| Run warm up/down 30:00 [2] | |
| |
| Warm up and cool down from hills session |
Wednesday Apr 5 |
| Run (Tick Loop) 1:29:00 [3] | |
| slept:5.5 shoes: Salomon XA 3D Pro |
| with Fatrat in morning. Struggled a bit, but expected it due to late night (finished riding home at 23.15) and lack of dinner. |
| Run (Fairyland Loop) 1:00:00 [2] | |
| |
| with Prong. I was going to go kayaking or cycling, but couldn't decide what to do so just went running instead. Felt pretty flat, and my headlight was crap cos i lent Prong my good one. |
Tuesday Apr 4 |
| Road Cycling 1:05:00 [4] | |
| weight:67kg |
| Lindfield to West Pennant Hills via M2. Got lost so it took longer than it should have. Pushed pretty hard, roady felt so fast compared to the mtb. |
| Road Cycling 45:00 [3] | |
| |
| West Pennant Hills - Lindfield. |
Monday Apr 3 |
| Run (Running drills) 30:00 [3] | |
| |
| down to UTS Lindfield with Prong and did 8x100m on 100m off. Didn't have any time to do a real session because i had a work do to get to. |
Sunday Apr 2 |
| Run (Middle Harbour Loop) 2:00:00 [3] | |
| shoes: Salomon XA 3D Pro |
| Had a really lazy day, but headed out late arvo for a long middle harbour run. Felt good and running well, but tired in last 30mins. Very drained of energy when i finished. |
| |
| C • Lazy day 2 |
Saturday Apr 1 |
| Kayak (Lane Cove) 1:00:00 [3] | |
| |
| with Prong. Pretty easy for first half, but came home hard. |
| Run (Tick Loop) 1:30:00 [3] | |
| shoes: Salomon XA 3D Pro |
| Headed out in arvo and felt quite good so pushed harder than normal. |