Saturday Jul 5 |
 | Back, core and achilles 10:00 [1] | |
| |
| |
| Running warm up/down 31:00 [2]*** 3.1 km (10:00 / km) +110m 8:30 / km | |
| shoes: Brooks Thingummyjigs |
| Warm up pre-race and control collection afterwards. |
| Real Orienteering race 1:03:09 [4]*** 9.15 km (6:54 / km) +210m 6:11 / km | |
| ahr:133 max:151 spiked:10/14c shoes: Brooks Thingummyjigs |
| An challenging run in well know terrain. The map was Myers Creek. The tracks and fences were removed from the map. This revealed what must be some of the most interesting spur-gully country around Bendigo. I made significant errors on two legs, both in the same part of the map. In each case the leg took us uphill in a branching gully system. The visibility was low by Bendigo standards. I lost 2 minutes and 3 minutes respectively. Given I was one of the mappers for the first version of the map of this areas (though I didn't actually do this portion) this confusion surprised me. The two other errors resulted from not reading the control description. The kites were low (read on the ground) and made usual lazy Bendigo mistake of just assuming the feature by looking at the circle. In each case. The errors were both within the circle, but cost me 1 minute in the first case and 25 seconds in the other. All up, 6.30 of errors, a little over 10 per cent of my race time. The big errors were on C course controls! Full embarrassment here.
http://www.bendigo-orienteers.com.au/gadget/cgi-bi... |
| |
| C • forking gullies 1 |
Friday Jul 4 |
| Back, core and achilles 10:00 [1] | |
| weight:79.6kg |
| Must do this routine more regularly. |
| Running warm up/down 29:52 [2]5.3 km (5:38 / km) +45m 5:24 / km | |
| ahr:131 max:139 shoes: Brooks Thingummyjigs |
| Placemarker: Fascinatingly interesting observation on the run, the scenery or the day... if only I could find one.
But I did chat with a very brave man today. He lives in Adelaide and tonight is the second best night of the year by his account. Being the principal of a posh private school, he spends his days with a certain degree of behavioural restraint. But not tonight. He's a rabid Geelong supporter who now lives in Adelaide, and tonight Adelaide will lose at home to Geelong. Believe me, there will be little restraint, despite spectating in a sea of Adelaide supporters. I've seen it when I went to see an Essendon Geelong game with him. I really was shocked. The best day of the year? When Port plays Geelong at home. |
| Note | |
| |
| Second week in a row that I have stuck to the training program, such as it is. It helps to keep expectations tempered. |
Thursday Jul 3 |
| Running tempo 19:29 [5]4.31 km (4:31 / km) +30m 4:22 / km | |
| ahr:143 max:157 shoes: Brooks Thingummyjigs |
| Thursday is tempo day. The aim was again to keep the heart rate above 140. The average was 146! Must be a measurement abberation. Only 10 seconds faster than last week, and that works out at about 2 seconds per additional heart beat average. |
| Running warm up/down 11:00 [3]2 km (5:30 / km) +0m 5:30 / km | |
| shoes: Brooks Thingummyjigs |
| |
Wednesday Jul 2 |
| Running warm up/down 27:23 [2]4.75 km (5:46 / km) +10m 5:42 / km | |
| ahr:112 max:128 shoes: La di da's "Response" |
| |
Tuesday Jul 1 |
| Running warm up/down 11:00 [2]2 km (5:30 / km) +5m 5:26 / km | |
| shoes: La di da's "Response" |
| |
| Running hills 29:28 [3]5.03 km (5:51 / km) +300m 4:31 / km | |
| ahr:129 max:148 weight:79.6kg shoes: La di da's "Response" |
| 15 Welsford ascents. |
Monday Jun 30 |
| Note | |
| (rest day) |
| Planned rest day. Got abused today on the drive back from Melbourne. I was apparently in the wrong lane of the freeway where the speed limit is 80 and I was doing 85. Apparently speed limits don't apply to tradesmen who are in a hurry. Fantasised about laughing as they were pulled over. It didn't happen. Anyway, after I got out of their way they were stuck behind the person in front of me for a while, then the person in front of them for a while etc, until they pulled off at Diggers Rest. Fulfilled all my stereotypes of that little town. |
Sunday Jun 29 |
| Back, core and achilles 10:00 [1] | |
| slept:8.0 weight:79.2kg |
| |
| Running long 2:06:29 [2]19.47 km (6:30 / km) +260m 6:05 / km | |
| ahr:118 shoes: La di da's "Response" |
| A truly slow long run. The run achieved two purposes. The exercise , an dthe GPS logging of tracks on the northern section of the Lockwood Range map. With a couple more Sundays the track network will be completed. All in all a very pleasant experience, except for two brutal climbs up the range. |
| |
| C • Concentrate on your long ru... 2 |