Sunday Mar 30 |
 | Orienteering race (NOL race 9) 1:20:48 [5]15.9 km (5:05 / km) | |
| shoes: new VJ twisters |
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Saturday Mar 29 |
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| Event: ASC Galaxy & Canberra Cup
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| Orienteering race (ASC Galaxy Sprint) 14:07 [5]3.36 km (4:12 / km) | |
| ahr:188 max:196 shoes: Teva X1 Stability |
| ASC Galaxy Sprint- NOL7
Started the same time as Kerrin. Had a pretty good run, missing about 5secs looking for stairs to #3, and 15secs to #16. Otherwise perhaps a few secs on micro route choices but pretty good run. Breathing felt restricted again. |
| Orienteering race (NOL Mixed Relay) 10:00 [5]2.5 km (4:00 / km) | |
| shoes: Teva X1 Stability |
| 1st Leg |
| Orienteering race (NOL Mixed Relay) 9:05 [5]2 km (4:32 / km) | |
| shoes: Teva X1 Stability |
| NOL Mixed Relay 2nd Leg |
| Run warm up/down 40:00 [2] | |
| shoes: Teva X1 Stability |
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| Run (Traralgon) 30:00 [2]6 km (5:00 / km) | |
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Thursday Mar 27 |
| Orienteering (Felled Timbers) 45:00 [3]7 km (6:26 / km) | |
| shoes: new NORTH FACE Anurva |
| Orienteering training with the JWOC squad. Warm up, putting out a few controls and ran a loop. Tired and unmotivated for some reason. |
Wednesday Mar 26 |
| Orienteering (Bruce Ridge) 1:00:00 [3]9.4 km (6:23 / km) | |
| shoes: new NORTH FACE Anurva |
| Night-O training organised by Shep for the JWOC Camp. Mass start, 2 loops. Spent a bit of time searching for the first two, but then ok for most of them. Spent most of the race with Oli and Brian. I forgot hard much more difficult night-o is. |
Tuesday Mar 25 |
| Note | |
| (rest day) |
| Just didn't find time. Legs feel good but shoulder muscles very tired for some reason. |
Monday Mar 24 |
| Orienteering race (Easter Day 3) 52:29 [5]***** 8.74 km (6:00 / km) +233m 5:18 / km | |
| ahr:182 max:189 shoes: new VJ twisters |
| Easter Day 3. Started about 7mins behind Simon, Kerrin and Shep, and 1min in front of Grant and Bruce. Thought about taking right route to 1st but tried to hit straight on, and missed it by 1min and was caught. Shit. Grant and I were together into #2, but I took a better route to 3, and lead thru 4,5, and 6. Then took right route to #7 which to me looked ok, but Grant took 45secs out of me. Ran the 2nd half ok, but really tired and struggled thru the terrain. Hoped Grant would make a mistake but he didn't and I was about 2.5mins behind him. Shep pulled out with injured thumb so finished in 4th.
Reasonably happy with my weekend, but my results at Eureka made me think I was running better than I really am. |
Sunday Mar 23 |
| Orienteering race (Easter Day 2) 1:38:16 [5]14.65 km (6:42 / km) +580m 5:36 / km | |
| ahr:179 max:188 shoes: new VJ twisters |
| 4th- 6mins behind Kerrin
Had an early start so was turning on the SI units for most of the day. Missed 1min on #7, and 3mins running to #17 instead of #11- so stupid. Got into a good rythym winning splits 15, 16, 17. Got tired and was sloppy on 19 and 20, but held it together ok until the end. Not a great day physically and a few mistakes, but 4th was an ok result. |
Saturday Mar 22 |
| Orienteering race (Easter Day1) 36:59 [5]5.42 km (6:49 / km) +150m 6:00 / km | |
| ahr:184 max:194 shoes: new VJ twisters |
| Easter Day 1
Started really well, and caught Glenn 4mins by #6. But soon started to tire, and made a mistake at #8 (heading too far right in the open area). Got put off by dodgey fake 133 and punched it instead of my number 11. Also missed a bit on #12 and was very tired by the finish. Was DSQed but this was overcome because of the course cancellation ;-) Otherwise would have finished 6th. |
Friday Mar 21 |
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| Event: Australian Easter Three Days and Prologue
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| Orienteering race (Easter Prologue) 15:59 [5]3.84 km (4:10 / km) | |
| ahr:188 max:193 shoes: Teva X1 Stability |
| Easter Prologue
11th.
Had an ok start, but really died after about 9mins. Shep went past pretty fast and I stuggled home. Hoped to be a bit closer to the winners. |
Wednesday Mar 19 |
| Kayak (Sydney Harbour) 1:40:00 [3]15 km (6:40 / km) | |
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| Paddle with Damon in the double mirage. Nice day with a bit of breeze. From Rose Bay out thru the heads then sth for a bit then back again. Feeling tired and hungry by the end. |
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| C • Wow, that's fast! 3 |
Tuesday Mar 18 |
| Run intervals (Bruce Ridge) 12:00 [5] | |
| shoes: Cannondale Rush |
| morning intervals session with Shep.
24mins w.u.
6x1min, 12x30sec with equal recovery on the singletrails and firetrails.
15mins c.d
Didn't feel great, but it was fun on the singletrails |
| |
| C • run intervals on cannondale rush 3 |
| Run warm up/down (Bruce Ridge) 52:00 [3] | |
| shoes: Nike Bowerman |
| w.u, recovery and c.d |
Monday Mar 17 |
| Run (Canberra) 31:00 [3]6.4 km (4:51 / km) | |
| slept:7.0 shoes: Nike Bowerman |
| early morning run with Jules. Hard to keep up with his new running technique (he had to slow down for me). |
Sunday Mar 16 |
| Run long (Mt Ainslie/Majura) 1:33:30 [3]14.63 km (6:23 / km) +530m 5:25 / km | |
| shoes: Nike Bowerman |
| Cockatoos morning run with a big group. Good to run and chat and didn't push too hard until Mt Majura where I was hurt by Andy, Kez and Grant. Thought about doing more, but couldn't be bothered. |
| MTB (Canberra) 1:08:00 [3]29 km (2:21 / km) | |
| shoes: Cannondale Rush |
| Planned a much bigger ride than this, but felt sick all day and finally hoped on the bike at 6.30pm. Although it should be a crime to ride a Cannondale Rush on bike paths, I did a very pleasant lap of Lake Burley Griffen. Beautiful evening in Canberra, can't imagine how nice it would have been in Sydney. |
Saturday Mar 15 |
| MTB (Bondi State Forest) 1:30:49 [3]29 km (3:08 / km) | |
| shoes: Cannondale Rush |
| Stopped on my way from Victoria and slept in the forest. I knew there were some mtb trails here but spent ages looking for, and not finding the trail head. Finally found one of the tracks and headed out. Disappointed that there wasn't actually any single track, but when I started I enjoyed myself. |
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| C • macedon rogain!! 1 |
Friday Mar 14 |
| Run 34:00 [3]6 km (5:40 / km) | |
| shoes: Nike Bowerman |
| Late night run to break up the drive to Canberra. I ran here about 8months ago when doing the same drive.
Tried out the new SILVA LX (5W LED) headlight- seems ok. |
Thursday Mar 13 |
| Kayak intervals (Hazelwood Pondage) 57:00 [4]8 km (7:08 / km) | |
| shoes: Fenn Millennium |
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| Run race (Harriers Race) 18:11 [5]5 km (3:38 / km) vdot: 55.7 | |
| shoes: Nike Bowerman |
| Harriers Race- My recent form finally paid off and my handicap improved (or got harder depending which way you look at it) and now I start 30secs behind Kathryn.
Felt pretty good on warm up even though it was still quite hot.
Got 10 within 10m of Kathryn with 400m to go but I had given everything and struggled home about 20m behind her. Quite a good run but would have liked to break 18mins.
3.29, 3.42, 3.43, 3.38, 3.38
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| Run warm up/down 28 [3]4.5 km (6 / km) | |
| shoes: Nike Bowerman |
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Wednesday Mar 12 |
| MTB (Cowwarr Rd to Walhalla) 1:27:29 [3]27.33 km (3:12 / km) +600m 2:53 / km | |
| shoes: Cannondale Rush |
| Keen AR training-
first along Cowwarr road to Old Walhalla Coach Road. Then realised my map had fallen out of my back pocket. Bugger. Good thing I'd already studied the route. Awesome descent into Thompson River on a good surface fireroad. Big climb up to Happy-go-Lucky, an abandoned gold mining town. Then descent into Walhalla stopping at the campground.
Fantastic area. Hills very steep and no undergrowth after a fire last summer. |
| Run hills (Walhalla) 1:37:37 [3]15 km (6:30 / km) +780m 5:10 / km | |
| shoes: Asic 2110 |
| Off the bike and straight up a big hill. Since I had no map I tried to wing it when the track stopped at a mine and just climbed straight up to the ridge. Ran along a big firetrail over lots of hills on the ridgeline.Turned around and came back, and down into the valley via Britannia Spur Track. Was a bit longer than I planned and getting late so decided to ride home would have to be shortened. |
| MTB (Walhalla to Cowwarr Rd) 1:07:00 [3]18.83 km (3:33 / km) +550m 3:06 / km | |
| shoes: Cannondale Rush |
| Down main road to Thompson river. Turned off and followed the single trail track on the old railway line for a while, but turned back as I was running short on time and didn't know if I'd get along the whole track. Up main road again, then turned off down to Coopers Creek Crossing. Then final big climb to Tyers-Rawson road and along some firetrails/single track to the car.
Still feeling good at the end. Great day out. |
Tuesday Mar 11 |
| Run (Delburn forest) 37:39 [3]6.9 km (5:27 / km) | |
| shoes: Asic 2110 |
| I planned so much more for today but it never happened. Finally went for a run around the trails. Legs felt ok but still a little weak on the downhills.
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Monday Mar 10 |
| Run (Kananook Creek) 46:00 [3]7.44 km (6:11 / km) | |
| shoes: Nike Bowerman |
| morning run with Kathryn from Kim and Dave's. Legs felt much better than expected. |
| Kayak (Patterson Lakes) 1:10:00 [3]10.34 km (6:46 / km) | |
| shoes: K1 Kayak |
| with Kathryn, Kim and Dave. Very warm day and pretty windy but nice on the water. |
Sunday Mar 9 |
| Orienteering race (SILVA NOL1) 1:27:46 [5]13.2 km (6:39 / km) +677m 5:18 / km | |
| shoes: new VJ twisters |
| SILVA NOL 2- Mt Beckworth. 3rd, 1.55mins behind Shep.
Good result, but I think the tough hilly and hot course was always going to suit me. Poor warm up and struggled to get going, but strangly looking at the splits I was leading 5-9controls due to others mistakes. Ran the flatish legs ok, but missed 30secs on #10. The rest of loop 1 was ok, but very tired on the climb to 17 on Loop 2. A poor route to 18 and legs very weak and wobbly down the big hill meant that Shep caught up much quicker than he should have. Ran 21-25 with Shep, working pretty hard on the hills. Dropped off a bit to 26, and we were too high and missed 1min. Hesitant into 28, then stopped too soon at 29 but ran hard down the hill to the finish to beat Shep home.
Happy with my form, but looking at the splits I'm still 20-30secs per km behind Shep and Simon. |
Saturday Mar 8 |
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| Event: NOL event 1 & 2
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| Orienteering race (National League) 50:27 [5]8.9 km (5:40 / km) | |
| shoes: new VJ twisters |
| SILVA NOL1- Relay
Ran 2nd leg with Matt and Dave after Jules pulled out with injury. Matt had a tough day in the sun, and was quite a bit behind. Ran hard and didn't miss much until about 10. Started to tire and realised I needed to slow a bit to keep control. Finally caught Evan on the final small loop and was hunting down Blair and Reuben as I had heaps of energy at the end. 3rd fastest time after Shep and Simon.
Good effort from Dave on 3rd loop but not good enough to pick up a place and finished 4th in a close race. |
Friday Mar 7 |
| Kayak long (Cape Patterson to Inverlo) 1:37:22 [3]15.66 km (6:13 / km) | |
| shoes: Fenn Millennium |
| Haven't been in the ocean for a while and it showed. A bit windy and choppy at the start and felt a bit unstable. But got better as I got going and conditions were easier. Great coastline, some good cliffs and some nice beaches. The breaking surf at the mouth of inverloch was the best fun I've had for ages. It gets really shallow and breaks before getting deeper again. But you can catch waves and runs for hundreds of metres. Really nice and calm at Inverloch. Will have to come here more often. |
| Run (Delburn forest) 34:27 [3]6.1 km (5:39 / km) | |
| shoes: Asic 2110 |
| evening run with Kathryn around the pines. Feeling ok |
Thursday Mar 6 |
| Road Cycling hills (Tyers to Thompson Dam) 2:30:00 [3]66 km (2:16 / km) +1900m 1:59 / km | |
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| morning ride from Tyers to Thompson Dam via Rawson. Same start to the ride as to Walhalla, but different 2nd half, which is a lot tougher. Highest point of 700m, but did a big hill a few times at the end while I was waiting for my parents to pick me up. Hungry and tired at the end. |
| Run long (Mt St Gwinear) 1:38:00 [3]16 km (6:08 / km) +580m 5:11 / km | |
| shoes: new NORTH FACE Anurva |
| 30min drive from Thompson Dam up the hill to Mt St Gwinear. Then ran Mt St Gwinear ski area, up top of plateau (1509m), then left on the Australian Alps walk to Mt Elise, Mushroom Rocks. Really great trail, single track and not too rocky. Legs were pretty tired on the hills, but that's what makes a double session so good. Only disappointing thing of this run was a lack a good views from the top. |
Wednesday Mar 5 |
| Kayak (Lake Narracan) 45:00 [3]6 km (7:30 / km) | |
| shoes: Fenn Millennium |
| Evening paddle with Kathryn at Lake Naracan, near Yallorn. Pretty windy, but nice place for paddling, will come here more often. Did 10x 20 D/S on/off with 1 TB.
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Tuesday Mar 4 |
| Run (Delburn forest) 29:38 [3]6.16 km (4:49 / km) | |
| shoes: Asic 2110 |
| night time run after a very busy day. Legs felt really good. |
Monday Mar 3 |
| Run hills (7 Little Australian Hills) 1:01:32 [4]9.5 km (6:29 / km) | |
| shoes: new NORTH FACE Anurva |
| From the vault- I haven't done this session for 4years or more. Legs were very tired and I thought about skipping the session, but convinced myself it would be worth it.
20mins w.u.
4 reps at 2.42, 2.41, 2.41, 2.45 (520m, 40m climb)
Glad I did the hills, but not a great session. |
Sunday Mar 2 |
| Run long (Fairyland/Lizard Loop) 2:11:00 [3]23.5 km (5:34 / km) | |
| shoes: new NORTH FACE Anurva |
| down the highway to Glenn's new place, then down Bluegum creek, Fairyland Loop then Lizard Loop and home. Glenn set a good pace but was puffing like Shep the steam engine. Felt quite good and kept up a good tempo til the end but was pretty hungry. |
Saturday Mar 1 |
| Run (Fairyland Loop) 55:00 [3]10 km (5:30 / km) | |
| shoes: new NORTH FACE Anurva |
| Evening run from the flat. Legs feeling good until I finished and my right hip really tightened up again. Very disappointing cos it's been good for a while but must not like Sydney tracks. |
| Note | |
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| The last month has been pretty good for running, without really planning it. 37hrs (including orienteering) is the most I've done in a month since I started logging in Dec 05. Pretty happy with that so hopefully Orienteering might be a bit more consistent. |