Training Archive: NSW StingerIn the 7 days ending 2008-05-18:
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| M | T | W | H | F | S | S | |||||||
Sunday May 18 | ||
| Orienteering race (Mt Pearson) 1:38:43 [5]15.69 km (6:18 / km) +550m 5:21 / km | |
| shoes: new VJ twisters | ||
| SILVA NOL 12- Long
Found 1 ok but was pretty unsure of route to 2. Took left route, but lost 30secs in circle. Lost another 45-60secs at 5, but got into a better routine by 11 where I caught Ryan Smyth. Looked hard a route to 12 but decided there was nothing but go hard and straight. Leon joined our group after 12, and i was feeling pretty strong towards 13 so really started to push hard. Had a gap on the others at 17, but Ryan caught back up when i got stuck in some scrub on route to 18. Finally tired a bit at 18 but kept pushing to the end and caught Bruce at the finish. 2nd just over a min behind Rob Walter. I was really happy with parts of this race, particularly the tough hilly sections. I don't have the top end speed, but I don't think I've run too much better than this. | ||
Saturday May 17 | ||
| Event: Sun Coast Classic & WOC Selection Trials | ||
| Orienteering race (Little Childs Creek) 18:02 [5]3.4 km (5:18 / km) +40m 5:01 / km | |
| slept:9.0 shoes: new VJ twisters | ||
| SILVA NOL Sprint
Tough 1st leg. I considered going around the green but didn't correct bearing quick enough and went thru instead. Fortunately i think this was fastest. 2 and 3 were ok, then saw Wild Bill Hawkins at 5. Looking at the splits I was winning by 11secs but from here it went all downhill. Will was running faster than me, but like a headless chook. I couldn't get away so we didn't hit a control for the rest of the course. Very disappointing. Finally a sprint i could do well at and I screwed it. | ||
| Orienteering race (Little Childs Creek) 35:55 [5]5.75 km (6:15 / km) +135m 5:35 / km | |
| ahr:187 max:196 shoes: new VJ twisters | ||
| SILVA NOL 11- Middle
Difficult 1st control but happy to hit it, and win the leg. Perfect run through to 5 and picked up Nick Andrewartha, James Sheldon and later Callum Fagg joined our pack. The young boys ran strongly to 6 and when I hesitated before the control they lead me into it. Decided to run right about the green to 7, but don't know why i didn't go left- that looked much better. We ran really well through to 13 (where I lead by 36secs) but then lost nearly 2mins on 14. I was leading and didn't see the crossing point thru the dark green and instead ran right looking for a good crossing point. When I ran up the hill to 14 I climbed over a rocky spur and thought I was still on line, but actually off to the right a bit. We found a lot of bare rock on top of the hill and i thought I was to the left but we were too far to the right. My map around 17 was torn and I couldn't read the detail so we lost 20-30secs here too. Ran really hard to the end and spread out the pack a bit. Really happy with my performance, even if I didn't win. I can't remember being so in control for a long time. Even read my control descriptions. And it was fun running with the juniors, and they did their fare share of work. | ||
Friday May 16 | ||
| Run (Delburn) 31:48 [3]6.2 km (5:08 / km) +150m 4:35 / km | |
| slept:4.0 shoes: Asic 2110 | ||
| morning run around the plantations. Feeling good | ||
Thursday May 15 | ||
| MTB (Churchill to Traralgon) 1:30:00 [3]34 km (2:39 / km) | |
| shoes: Cannondale Rush | ||
| Morning ride on MTB from Churchill. First part through some forests, but the rest on shoulder of road. | ||
Wednesday May 14 | ||
| Run (Goolibri) 31:13 [3]6 km (5:12 / km) | |
| slept:5.0 shoes: Nike Bowerman | ||
| Morning run from Goolibri. Great morning and legs felt ok. | ||
Tuesday May 13 | ||
| Note | |
| (rest day) | ||
| Didn't run in morning and then at ACTAS coaches retreat for rest of day | ||
Monday May 12 | ||
| MTB intervals (Bruce Ridge) 1:00:00 [4]16.5 km (3:38 / km) +320m 3:19 / km | |
| shoes: Cannondale Rush | ||
| Afternoon ride from Shep and Jo's to Bruce ridge. Then did short hill intervals standing up. Recovery was downhill and undulating single trail. On the 2nd lap I decided this would be a good session for a single speed so left the bike in the same gear for the rest of the session. I really struggled for the last 5 reps but made it through. Great session. Really tough, but specific and the single track got harder as I got tired.
49; 2.14 49; 2.12 50; 2.10 50; 2.14 51; 2.16 53; 2.16 54; 2.18 54; 2.20 54; 2.26 54; 2.27 Now I know remember what Lactate tastes like... | ||