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Training Log Archive: O-ing

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Teering2 1:30:42 6.04(15:01) 9.72(9:20) 200
  Core Stability2 1:20:00
  Total4 2:50:42 6.04 9.72 200

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Sunday Oct 2, 2016 #

12 PM

Teering race (Aus Champs) 40:41 intensity: (23 @1) + (37 @2) + (6:42 @3) + (20:45 @4) + (12:14 @5) 4.16 km (9:47 / km) +89m 8:51 / km
ahr:147 max:167 shoes: VJ Bold Super 10R

Cascades North, Passchendaele State Forest, Amiens (QLD). Middle, M60, 4th.
Disastrous effort. Going OK till 3, had the lead. Somehow stuffed 4 by 1 minute, not sure how that happened. Then 6 - got in the right gully, followed it to the top, no flag. Hmm. OK - go west along the slope to get to the next gully - none and slope change. OK, get to a certain point -to the top of the hill and the edge of the big bouldery knoll. Got it, bearing back - back to the same gully where I could see the flag this time - had been within 10m of it twice (-3:30). And just as I punch I look up and Paul Pacque is running in. Half the course gone and I have to change tactics. So I decided to run behind Paul to see if he would stuff up and if not, read the map for the next and sprint for it as we punch to see if I could lose him. So I did that for 8, but missed it by a mile (-1:10) and Paul went straight to it behind me. Had to sprint for 9 (fastest split) to catch back up. So sprinted for 10 and missed it (-1:30). This time Paul followed me. I had worked out where I went wrong but hung around a bit before heading back for it to see if Paul would go somewhere else. He didn't, so sprinted for it and 11. Paul hung on, so another sprint for 12 - missed it. Tried again for 13 and 14 but no go. By this time the R achilles wasn't happy, so walked/jogged back in - that cost me a podium place as Ted gained a minute and got me by 23 seconds.
Glad that Paul won in the end and that I didn't cost him it - good to share it around (Ted won the Sprint).
Not a great fine of this style of course - lots of short legs. Our longest leg was 280m (number 1). That's not really long enough to drop anyone.

Saturday Oct 1, 2016 #

10 AM

Teering race (AUS Champs ) 50:01 intensity: (21 @1) + (5 @2) + (1:05 @3) + (21:00 @4) + (27:30 @5) 5.57 km (8:59 / km) +111m 8:10 / km
ahr:154 max:172 shoes: VJ Bold Super 10R

All this time I've been doing it wrong. What I needed to do was get injured, in both legs, and do no running training for 3 months.
Amiens, Passchendaele State Forest (QLD). Long, M60, 1st. 24 years, 19 starts, 6 not good enough, 5 injuries, 4 podiums, 3 colds, 2 stuff ups very near the finish and finally a win.
Was lost 200m after the start, could not make the bare rock I was on fit the map. So just got on the compass, and started to pick things up near the circle. Took a bit of bumbling to find it as it was tucked in. Terrible route to 2, got caught on the wrong side of the ridge. Better to 3 and good to 4 where I took the lead for the first time. 5 was a short leg and my worst mistake - lost my direction when the slope changed and I just went straight down. Hit the track and recovered (-1 minute). Back to third now behind Paul and Ted. Very good to 6 and especially 7. Paul's broken glasses puts him 1:40 down now and I keep that cushion to the end. 8 is another blunder. Didn't recognise a rock line as I passed over it, so climbed unnecessarily. Had spotted the likely rocks as I passed by, so when it didn't look right up there I ran back down (-1:30). However, Ted has now grabbed the lead. Running well again to 9 and nailed it, giving me a minute buffer, good to 10 and 11, jogged in.
L knee was taped and fine. R achilles was OK - some pain after halfway but no impediment.

Thursday Sep 29, 2016 #

Core Stability 20:00 [3]

At physio. R leg is much better, but still a bit sore/dodgy. Hopefully that will be enough to get me through the Oz Champs: and hopefully again that it is technical enough so that not having been for a training run in over 3 months won't matter too much.

Tuesday Sep 27, 2016 #

Core Stability (Pilates) 1:00:00 [1]

Normal session, with 240 on the mat; 30 hammies off the wonder chair; usual 200 on 3.25 on the reformer, 200 hundreds, usual arms, legs and more slidies 2x20 narrow, 20 wide, 20 lunges.
A chink of light at the end of the tunnel - physio attacked my right leg yesterday and managed to transfer the pain from the achilles to my calf. So I'm not limping today and may be able to run Saturday!

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