Training Log Archive: devil

Good day for xc which was out at callum brae nature park on a really top course that does 2 'undulating' laps along the side of a hill. Set off behind robw and watched grant heading off into the distance. Gained a bit of ground on the long climb on the first lap , then rob and the purple short guy went past once we got to the downhills. Kept focused on not letting rob get away which had the bonus of getting me back in front of the purple short guy. Was almost level with rob by the top of the hill on the second lap, but then his 3 weeks of training kicked in and he opened a gap of about 100m going down the hill. Tried to keep my leg speed up and even managed a bit of a kick towards the end. Lap 1 was 16.44 so slowed a bit on the second. 2 mins faster than last year when conditions were a bit drier.

correction, 3 mins quicker than last year

Bilbys ints. Quite a few people there including a couple of hyslops, mace and sanders. Set was 16x 400(100). Ran the first 12 with a younger dude I hadn't seen running there before which kept the pace solid. Last 4 were a bit of a struggle but I cranked them out.

Evening run from lucy's with grantm, sanders, miss jones, mace and alj. Lucy made yummy pizza afterwards.

From work to lucy's and back

Solid long set of 8x1k(200) - still no watch so not sure how consistent it was towards the end. A bit of soreness in the knees from sunday - but worth it as I'd beaten big gaz's 10k pb.

warmup, betweens and warm down

Event: Canada fun run
 

It was a bit warmer than last time I did this run, was a few rows back at the start so spent the first 500m getting past a few punters who'd put themselves on the front row. Once we were on alexandrina drive I could see jackie and vanessa in front. Went past robw around here and tagged on the back of jackie who was running quite quickly. Could see grant, BigD and Shep strung out in front and was keeping them in sight all the way out to the turn. Had about 100m on rob a the turn and also saw scotty who looked like he was starting to ramp up the speed a bit. Changed places with jackie a few times here, then she got a bit of a gap with about 4 km to go. Could still see shep and bigD so knew I was going reasonably well even though I didn't have a watch. With about 2 km to go robw went past going too quickly to try to hang on to, but the gap to jackie hadn't really grown much and I was still feeling good. As we came past the chinese embassy I tried to lift the pace and unusually for me was able to. Closed the gap on jackie then went past just before the last corner. A 2 min pb for 10k (also set on this course) but still not as quick as miss jones did a few months ago.
Good runs from sanders, acejase, grantm and patrick too, and it was good getting encouragement from all the cockies and other orienteers running in the other direction after the turn.

C • 2 min PB 1

Did warmup and warm down runs, although not as long as jackie who was still doing a warm down after we'd eaten pancakes and done the usual standing around deciding where to go for coffee. This was urban food after drawing blanks at beess and double shot (no coffee allowed on the southside on a sunday apparently)