Sunday Jun 29 |
 | Warm Up/Warm Down warm up/down (warm up) 10:00 [1] | |
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| Jogging, running patterns, stretching in the Redhead Beach car park - brilliant sunshine, cool breeze though, and getting ready for a run with Kazza, who warmed up sitting in the car waiting for me! |
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| C • Running patterns 4 |
| Street Orienteering 58:56 [3] * | |
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| Ran around every control on the course that 'ogrub' set for the 07/08 street series. Kazza and I alternated turns doing the navigation. Some spectacular coastal scenery at times - Redhead is a great place to run around. We had four hours to kill after dropping 'lilnic' at a birthday party. What to do after this - still three hours remaining. |
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| C • What to do? 6 |
| Warm Up/Warm Down warm up/down (warm down) 10:00 [1] | |
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| Jogging, running patterns, stretching.
Dared to think can a day get much better? A run with Kazza, calf muscles behaving after yesterday, and a couple of hours shopping at Garden City!! Oh well - "two out of three ain't bad". If only Kazza had let me run by myself!!
PS Just joking about the run Kazza.
However, do any other husbands out there think that shopping was put on earth to torture men?
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Saturday Jun 28 |
| Warm Up/Warm Down warm up/down (warm up) 18:00 [2] | |
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| Having decided to have a go at a time trial, I was not going to take any risks before whatever effort I would come up with. Jogging, running patterns, stretching, run throughs. |
| Running race 24:20 [5] | |
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| Usual short Ashtonfield run, but as a time trial. Feel I have been doing a lot of one paced running lately, and perhaps a bit too much on the slower side - partly because of a lack of confidence in my calf muscle. Anyway, had a real go, and a bit of a confidence boost in the process. Only time will tell how good a run this was - and the way I felt at the end, it could be a while before I have another go!! Glad I did this though. |
| Warm Up/Warm Down warm up/down (warm down) 15:00 [1] | |
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| Taking no chances. Jogging, running patterns and a good stretch to cap of a pleasing afternoons work. |
Friday Jun 27 |
| Running 51:06 [3] | |
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| Around Ashtonfield. Felt pretty slow, and never really felt all that comfortable either. Maybe a bit flat from another full on week, but just felt low in terms of some get up and go! |
| Warm Up/Warm Down warm up/down (warm down) 8:00 [1] | |
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| Jogging, running patterns, stretching. |
Wednesday Jun 25 |
| Running 31:39 [3] | |
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| Usual short and careful run around Ashtonfield, checking to see if I have paid the price for a bigger weekend of activity. Think everything is OK. |
| Warm Up/Warm Down warm up/down (warm down) 15:00 [2] | |
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| Jogging, running patterns, resistance work and a stretch. |
Sunday Jun 22 |
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| Event: NOY 5 - Pelton
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| Warm Up/Warm Down warm up/down (warm up) 5:00 [2] | |
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| Jogging - very short and rushed. Massive line up to register for the NOY event this morning. |
| Orienteering race 1:17:20 [4] *** 6.8 km (11:22 / km) +225m 9:45 / km | |
| spiked:9/16c |
| NOY 5 on the 'Pelton Fire Trail' map. Great course from Malcolm - very tough physically, and given my time includes just over 3 minutes to mark my course - again (I am slow compared to most!), I am very happy with my run. As an area, this is probably the least appealing of our Cessnock maps - lot of vegetation to push you round and restrict visibility, and very hard to avoid one particularly steep area when setting a long course. A couple of dumb route choices (par for the course for me), and too much caution and excessive map reading when visibility was reduced. I worked hard though and finished strongly. No big mistakes but still too much time lost at 9,10,12,13 and 14 to hope to break 10 minute kms.
I reckon there had to be 100 entries again to-day - the fantastic roll up at club events continues, even when travel to Cessnock is involved. |
| Warm Up/Warm Down warm up/down (warm down) 5:00 [1] | |
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| Gentle jogging and some running patterns. Knew I had to mow the lawns later in the day, and was anticipating that would work some magic as far as post run soreness is concerned. |
Saturday Jun 21 |
| Running tempo 1:00:48 [3] | |
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| Wasn't confident enough in the calf muscle to flog myself at Awaba this arvo in the Newcastle X-C event, so went and did my own thing this morning. Usual slow, steady start, but felt good the whole way and took the intensity up to 4 on a few climbs late in the effort. Cool breeze, but great Ashtonfield morning for a run. |
| Warm Up/Warm Down warm up/down (warm down) 10:00 [1] | |
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| Jogging, running patterns, stretching. |
Friday Jun 20 |
| Running tempo 39:15 [3] | |
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| Very enjoyable late afternoon run around Walka with Kazza. Very slippery on the trails in places, due a big storm earlier in afternoon. Almost dark by the time we finished, but the stillness and serenity as the sun was setting was wonderful - nice way to finish a hectic week. |
Wednesday Jun 18 |
| Running tempo 31:11 [3] | |
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| Usual shorter run around Ashtonfield. Calf still has me worried when running on harder surfaces, and started slowly and cautiously. By the end of the run I felt strong and confident in how I was feeling. Very beneficial run mentally as much as physically. |
| Warm Up/Warm Down warm up/down (warm down) 12:00 [1] | |
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| Jogging, running patterns, resistance work, stretching. |
Sunday Jun 15 |
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| Event: NCN - Local - The Quarry
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| Warm Up/Warm Down warm up/down (warm up) 8:00 [2] | |
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| Jogging and running patterns in preparation for to-days minor club event. |
| Orienteering race 52:30 [4] *** 6 km (8:45 / km) +155m 7:45 / km | |
| spiked:13/18c |
| 'the Quarry' - great course from Dennis and Steven Roberts and his boys. Very pleasing result - time includes just over 3 minutes to mark my map, so this is close to the best km rate I have achieved in a long time in traditional Newcastle spur / gully. Got my head up out of the map, focused really hard on the contours. Pushed hard when map contact was good. Had my usual couple of dumber route choices, and got sloppy in the circle on 15 and 17, but overall very pleasing effort. |
| Warm Up/Warm Down warm up/down (warm down) 20:00 [1] | |
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| Jogging, running patterns, then picked up 6 controls from the blue and green courses with Kazza. A touch of romance for the weekend!!! |
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| C • You were only willing to jo... 1 |
Saturday Jun 14 |
| Running tempo 1:01:10 [3] | |
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| Slow at times, and quite cautious. Even though I got through the QBIII OK from a physical point of view, my calf muscle has me worried, and was tight and tender by the end of this run. It was great to be out again though, after a week of rest for the injury, and no other alternative than a stack of reporting writing and checking. Nice to get some lifestyle balance again. |
| Warm Up/Warm Down warm up/down (warm down) 8:00 [1] | |
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| Some careful jogging, running patterns and stretching. Had to rush though, as I was heading to watch 'lil Nic' at Netball. |
Monday Jun 9 |
| Orienteering 46:17 [4] *** | |
| spiked:12/19c |
| 'Limekiln Creek'. Final day of QBIII, and back out at the site of probably my worst 'O' debacle yesterday. Was a 45 minute score event, but I didn't take my watch. Estimated the distance I hoped to cover if I went OK, and stuck to the loop I planned - quite pleased to only cop a 20 point penalty in the end. I stayed away from the problem areas of yesterday (not as much guts as Joshwa), and set myself a task that I thought would leave me with positive thoughts and a bit of confidence again. Kept myself in the less technical areas overall. Got myself looking forward to next weekend, so glad I went out. |
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| C • kick a man while he's down 3 |
Sunday Jun 8 |
| Orienteering race 2:39:19 [3] **** 9.3 km (17:08 / km) +210m 15:24 / km | |
| spiked:3/12c |
| 'Limekiln Creek for Big Kids'. In a moment of intense despair, as I was walking on the safety bearing, confused and absolutely shattered, I wondered how to log to-day. Decided at that time to just write "forget it and move on". It helps to talk I guess. Actually really enjoyed first seven controls, and the feeling of finding controls on long legs through good reading of the contours. Got sloppy in circle 6 and 7, but got it together on 8. Knew exactly where I was half way to 9-don't know what happened then. It was like a switch got turned off in my head. Lost map contact in vague/green area and panic set in. A bit later panic became frustration, and I was gone from a thinking point of view. Then came that pathetic "woe is me" and started walking. Then started walking the safety bearing - I am ashamed to admit it, but at that moment I had given up. Then, quite unexpectedly, I fluked a relocation, gave it another go and finally got 9 - 58 minutes after punching 8!. But then couldn't get 10 cleanly-pathetic response mentally again-straight to frustration mode and just not thinking. Relocated 3 times before finally getting the bloody thing - 22 minutes! In summary-half way to 9 through to 10 was a straight line distance of approx. 900 metres, and it had taken me 80 minutes!!! I was so into the map one minute, then completely lost the next, and couldn't make head nor tail of anything. Just couldn't think. Now it is time to move on. |
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| C • #9 3 |
Saturday Jun 7 |
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| Event: QBIII
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| Orienteering race 35:17 [4] **** 4.5 km (7:50 / km) +45m 7:28 / km | |
| spiked:8/16c |
| Can't find my map - think it was 'Wild Deer Sandhills' or something like that. Really enjoyed the area. Very cautious start, due calf concerns. Soon realised it was feeling good, and felt that way for most of the course. Got really tight last 4/5 controls. Thrilled with my map contact and sticking to my plans for each leg. As good as I can do I reckon. Got a bit sloppy when running with Geoff T, and he certainly saved my bacon at 12/13. |
Tuesday Jun 3 |
| Running 28:22 [4] | |
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| Stopped at this time as my right calf muscle packed it in. Was going great - normal shorter run around Ashtonfield with surges of between 45 secs and 2 minutes. Feeling strong and comfortable, then bang - and during a quiet section after 4th surge, and before what was going to be my final effort. Have been having an unbelievable injury free period most of the year - really disappointing. Log is going to be very quiet for the rest of the week. Just hope I can give the QBIII a go. |
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| C • Bang?! 3 |
| Warm Up/Warm Down warm up/down (warm down) 6:00 [0] | |
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| Limped home and started RICE. I hate the fact that I am so used to this routine now. |