Sunday Nov 4 |
 | Running 3:05:00 [2] 35 km (5:17 / km) | |
| shoes: Salomon XA Pro 3D (ret. #2) |
| Long run, my longest ever, Down South. Along the roads, no other choice to get Down South; through Timberland; got in some good terrain running at the gravel pit, lots of uneven ground and little ups and downs, there are no hills much bigger than 5 m unfortunately; along some overgrown strips of open land I found SW of the gravel pit; over to the Western Swamp, reed whacked across the northern part of it in ankle-knee deep water a lot of the time; around the western trails, including the two tiny trails and a little bit of forest; back to Timberland again; and back along the roads. Good variety. Still cruising at under 5 min/km along the roads at the end, quite pleased with that (had also been under 5 min/km on roads in the beginning, and while running along the main east-west trail at about 1:25 and again at 2:15 into the run, the only places where I could tell my speed). No idea how far I went, just picked a round number that's somewhere between what I actually did and the road equivalent. |
Saturday Nov 3 |
| Running 56:00  9 km (6:13 / km) +220m 5:33 / km | |
| shoes: Salomon XA Pro 3D (ret. #2) |
| Over to the park, did the eastern hill loop 10 times (avg time 1:38), went around the park for a bit, and back. |
| Running 20:00 [2] 3.5 km (5:43 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| Stopped for a run, near the Western Swamp, during the bike ride. Ran to the Swamp, then around east of the swamp, trying (successfully) to find the two tiny trails there. |
| Cycling 40:00 [1] 12 km (3:20 / km) | |
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| Down South towards the Western Swamp. |
Friday Nov 2 |
| Running 14:00 [2] 2.5 km (5:36 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| Stopped for a short run during the bike ride. Ran up the trail to Timberland, around Timberland for a bit then back. Gave my new shoes a taste of the swamp (or did I give the swamp a taste of my new shoes?). Also got in some training for the Middle event at the Possum Trot weekend, I guess, since Spike mentioned in his blog recently that running through the fields of tall grass was similar to running through a soft marsh (although he also said that the fields could be mowed). |
| Cycling 1:22:00 [1] 25 km (3:17 / km) | |
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| Down South. |
Thursday Nov 1 |
| Running 43:38 [3] 9.1 km (4:48 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| Around the park, trying out my new shoes. They seem fine. |
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| C • saucony 3 |
Wednesday Oct 31 |
| Running 50:00 [1] 9 km (5:33 / km) | |
| shoes: Salomon XA Pro 3D (ret. #2) |
| Around the park. |
| Running 12:00 [2] 2.4 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D (ret. #2) |
| Warm up. No cooldown as I felt like crap after the race (was fine later on though), perhaps I ate too soon beforehand? |
| Orienteering 22:57 [4] 4.56 km (5:02 / km) | |
| shoes: Salomon XA Pro 3D (ret. #2) |
| Night-O at King's Park. Mass start with MrPither, dkonotopetz and Thomas. I designed a course using the permanent controls (pdf file). It was: 8 - [score: 9, 10, 12, 14, 15 in any order] - 16 - [11, 13 in any order] - 1 - [dogbones with the pairs 2-6, 3-4, 5-7], with the start/finish by the building. I tried to make a course that appeared to have some route choices (with regards to control order, at least), without considering how the choices compared since I didn't want to have an advantage for the race.
My route was 9-12-10-15-14 for the first score section, 11-13 for the other, and 3-4-5-7-6-2 for the dogbones. I made a couple 0:10 mistakes (went too far east while heading from 8-9, and spent a bit of time looking around for #15 after spotting it, because I thought the post didn't look like a control post). I came in second to MrPither, by 3.5 min. Ouch, I thought I did well enough to be closer than that (or maybe he got his time wrong, I hope :) ). |
Tuesday Oct 30 |
| Running intervals 30:40 [4] 8.05 km (3:49 / km) | |
| shoes: Salomon XA Pro 3D (ret. #2) |
| 5 × 1 mile, along the main east-west trail down south. Times with halfway splits and rest:
6:00 = 2:58+3:02 (3:02 rest)
6:20 = 3:13+3:07 (3:03 rest)
6:05 = 3:01+3:04 (3:01 rest)
6:14 = 3:09+3:05 (3:02 rest)
6:05 = 3:01+3:04
Weird -- I usually don't get consistent times when I do intervals, but don't think alternating faster and slower times is something that's happened before. I got the faster times while heading west and the slower ones while heading east, so maybe explains it a bit. There might be a couple more metres climb (maybe 5m vs. 2m) heading east, and starting off in the sandy section might have negatively affected me. Despite the varied times, I was consistently close to 4 seconds slower in the western half (due to the sand) for each interval. Wasn't too happy with the 6:08 average, had expected it to be 6:00-6:05. But I did the intervals, that's more important than good/bad/weird times. |
| Running warm up/down 37:00  6 km (6:10 / km) | |
| shoes: Salomon XA Pro 3D (ret. #2) |
| And some jogging between the intervals. |
| Cycling 27:00 [1] 9.2 km (2:56 / km) | |
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| Down South for the intervals. |
Monday Oct 29 |
| Cycling 10:00 [1] 3 km (3:20 / km) | |
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| Around the park with the dog, out for 1 hour total. |