Training Log Archive: fletch

Event: Bridges Fun Run
 

Event: NavDash 4 - ECU Joondalup
 

Haven't been feeling too flash for the last couple of days, so decided to start conservatively and make sure I got things right. Hmmm. Should have been better prepared and followed through on my idea of earming up with a map in hand.
At the start, I just couldn't find the first control on the map, even after I found the start triangle, so the splits show a 30 second mistake at the first... After redaing my way carefully to the circle, I got distracted by about 3 people I'd already caught and went onto the ramp where we went last year instead of to the control which I had already been 3 metres away from. I reckon about 20 seconds of the loss was standing still just out of the start triangle trying to find where I was on the map. Clean but conservative through 2 and 3, then got running on the way to 4.
Hesitation on the way to 5 where I turned to go up a staircase, then changed my mind. Original plan would have been shorter too...
Thought I ran 6 well, reading the detail into the control well, but had nissed the shortcut around the back of the building. Good and controlled through 7 and 8, long way round the tennis courts to 9, then read inside corner of wall as being at the top for 10, so had to run around to the bottom (and went the long way to do it).
11-15 was good, then swung wider than intended on the way to 16, passing 17 in the process, then stopping in alarm, going back and punching it, then remembering that I wasn't going for it yet. Didn't look right to go through the bush, so ran out into the carp ark, then had to turn 90 degrees and go bush-bashing to get to 16 anyway. Wide line again out to 17. Clean through to 19, then 20 was good, except that I changed my mind on route choice part way and miscounted stairs, running straight past the control. Clean to finish.
Pretty rough effort. Felt like I pushed hard on hte longer legs, but I hope that not feeling 100% was having an effect as I was moving pretty slow, or so it seems from the splits. Felt pretty wheezy afterwards and feels like it is finally becoming a proper cold. Better hurry up, so I'm well and truly healthy again by Easter...

C • I would 1

C • At least 2

Long - Splits

Little jog after school of several parts. A slow warm-up jog to return a key, followed by a lap of the local park to check out how many laps my cross country runners will have to run, return to school, grabbed a map and ran laps of the aths track trying to read it on the run, then remember what I had looke at. I really suck at this. Need to walk frequently to read rock detail even on a flat oval. Must be prepared to do this more in the bush...
After about 20-25 minutes of running in circles (ovals), did some drills and run thrus.
Felt like a much more worthwhile session than a simple slow plod. Will have to repeat on Friday.

Trio hills (yeah - that loop with 4 hills) x 3.
Legs felt dreadful on the first rep and didn't get much better
Hill 1: 2"52-2:57
Hill 2: 16-20
Hill 3: 1:25, 1:21, 1:26
Hill 4: 25-27