Sunday Aug 20 |
 | Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Brooks Adrenaline ASR |
| Warm up and Drills for Long Race. Was going to be a long, hot day so cut the warm-up down a bit from usual. |
| Orienteering race (long) 1:24:31 [5] *** 15.1 km (5:36 / km) +375m 4:59 / km | |
| ahr:169 max:189 spiked:21/26c shoes: Brooks Adrenaline ASR |
| Solid effort, felt physically strong but really struggled with bad (very sore) feet after about 25 minutes. Made quite a few bad decisions and made far too many mistakes. Not sure if the main problem was being distracted by my sore feet, but when I decided to ignore them (and that I actually would finish the race) I didn't make any more mistakes AND was also the fastest for the rest of the course.
Probably need to work on better focus in the middle of the race AND get some better shoes for long races.
Feet were too sore to do a cooldown. |
Saturday Aug 19 |
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| Event: AUS NOL Races
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| Event: Queensland Orienteering Championships (NOL event)
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| Running warm up/down 30:00 [2] 4 km (7:30 / km) | |
| shoes: Silva K120 |
| Warm up for Middle Race. Felt a bit lethargic to start with but starting feeling good when i did my warm up drills. |
| Orienteering race (middle) 33:37 [5] *** 6.7 mi (5:00 / mi) | |
| ahr:175 max:194 spiked:12/16c shoes: Silva K120 |
| Solid race, made one mistake on leg which nearly everybody else lost time on but lost more time than everybody else. Panicked when i didn't see the flag and wasted a minute running around like an idiot. Finished strongly after the mistake and probably made a few places on the last half of the course. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Brooks Adrenaline ASR |
| Jog after the middle race. Feet were a bit sore from o' shoes so changed into runners. Felt pretty good, probably better than before the race. |
Friday Aug 18 |
| Note | |
| (rest day) |
| Wasn't really planned as a rest day, was hoping to go for a jog when I got to Queensland. but all my time was eaten up waiting around in airports and driving. Should have run in the morning. |
Thursday Aug 17 |
| Running (Fitsense Coaching) 50:00 [3] 8 km (6:15 / km) | |
| shoes: Nike Structure Triax 9 |
| Warm up, Drills, 3 x 1.3 km around Lennox Gardens, with 90 seconds recovery and then cool down. Fast guys were running pretty good today, stretched me a little. |
| Running (Cruisy Ints) 43:00 [3] 8 km (5:22 / km) | |
| shoes: Nike Structure Triax 9 |
| At Southwell with the girls, ran for 10 minutes then did 3 x 2min hard, 2 min easy. Just tried to float and run with good technique and rhythym. Then ran for another 20 minutes or so. Hopefully woke up my legs for the weekend, had a good feeling. |
Wednesday Aug 16 |
| Running (CTFRTP) 55:00 [3] 9 km (6:07 / km) | |
| shoes: Brooks Adrenaline ASR |
| Warm-up, drills, 3 x 4min hrd with 4 min jog, cooldown. From Acton Ferry Terminal out towards Commonwealth Park. Little Johnny had a special guest with him this morning, George Gregan was obviously trying to get some tips on how to stay in power despite a lack of any obvious skills for the job. |
Tuesday Aug 15 |
| Running warm up/down 33:00 [2] 6 km (5:30 / km) | |
| shoes: Nike Structure Triax 9 |
| Warm up before hills and cool down after, checking out the sights of Farrer. |
| Running hills (Farrer Hills) 20:00 [4] 4 km (5:00 / km) | |
| shoes: Nike Structure Triax 9 |
| 5 solid hills. Just tried to float up, keeping a good rhythym and tempo but not let Andy get too close. |
Monday Aug 14 |
| Running (Fitsense Coaching) 40:00 [3] 6 km (6:40 / km) | |
| shoes: Nike Structure Triax 9 |
| Today we did 4min, 3min, 2min, 1 min with 1 min recovery between each. Sort of a recovery week for the group so a bit of a shorter session. I had to start work at 8am so had to miss the 10 min cooldown. |
| Running (blob) 20:00 [1] 3.5 km (5:43 / km) | |
| shoes: Nike Structure Triax 9 |
| Jogged part way from the AFP Weston compound towards Farrer. Didn't make it past A Bite To Eat in Chifley as i was too tired so was forced to stop for lunch and a couple of coffees. Walked home the rest of the way watching se7en on my ipod. Pretty stuffed from the race yesterday, thank god I've got an easy week to recover before the races this weekend. |