Thursday Jul 31 |
 | Running 34:09 [2] | |
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| First cautious effort to test the progress of the troublesome calf. Walked to the new 'Linkages' estate down below our house. There is a nice, flat, soft dirt track down there. I jogged seven reps, with 1 min. rest in between. First took me 2 min, the last 1:43, so feel happy about the end result. Walked home. |
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| C • Linkages.. 2 |
Wednesday Jul 30 |
| Orienteering (Course Setting) 1:53:53 [2] *** | |
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| Took leave today to get Joshwa to regional Aths Carnival - enjoyed watching the 1500m races that I saw, including Joshwa and Elly.
Headed out to Singleton afterwards to walk around and check control sites for my minor club event on 17th August - 'Rural Acres' map. A little gem of a spur / gully area, ruined to some extent by an absolute myriad of minor tracks left behind by motor bike riders, and also by immensely responsible local residents who clearly can't be bothered forking out for the tip and have little regard for lovely pockets of public access bush like this. Both these issues makes me furious, given the paper work and red tape that 'irresponsible environmental rapists' like the Orienteering fraternity have to go through just to enjoy their chosen sport, yet this is going on in the Bureaucrats 'own back yards!!'
Having had my 'two bobs worth', red and orange courses will not be using the map version with all these tracks - and that was the map I used today, so this was really good training for me - even put the compass away!
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| C • Complex track networks 3 |
Sunday Jul 27 |
| Orienteering race 1:02:42 [3] *** 4.3 km (14:35 / km) +230m 11:30 / km | |
| spiked:10/13c |
| Hunter Valley Championships on the 1: 10 000 'Brokenback East' map. Courses were shorter that expected, but then I read the warning from Dennis - physically demanding terrain - so opted for the M-49 AS class, given I was to be walking. Great course from Dennis, in very steep terrain, with the usual pockets of lower visibility / tougher going Hunter vegetation. I pushed very hard all course with my walking speed, though at times I don't think I was any slower than if I had been running - some very tough climbs!! Calf came through fine, and did feel good throughout - it was hard to fight the instinct to run, but with so much coming up, I am glad I was patient today. Still some hesitation and problems on a few of the legs, but generally navigated pretty well, and enjoyed the feeling of some hard physical work. About 80 in attendance - another good turn out. |
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| C • Hey Russel and Karen , i do... 2 |
Saturday Jul 26 |
| Walking 1:11:42 [2] | |
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| After a very frustrating week stretching and strengthening the right calf, I decided to try and do something today. No problems this morning, though I am resigned to walking the Hunter Valley Champs. tomorrow - knowing you will have to walk before you have started, even to a mistake ridden orienteer like myself, is always a disappointing scenario. |
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| C • good to see...... 1 |
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| C • Well... 1 |
Friday Jul 18 |
| Running long 36:11 [3] | |
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| Had planned another 'longer' run to-day, and drove out to Walka for a pleasant change from the bitumen and cars of Ashtonfield. Pulled out half way through however - right calf muscle yet again. Became very tight, and painful. Very disappointing. Have started the same ol' same ol' with the ice etc., and hope that it will not be too serious. |
Wednesday Jul 16 |
| Running long 1:11:22 [4] | |
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| Longer run around Ashtonfield on a magnificent afternoon. Giving myself a '4' for intensity because I worked so hard up the hills (by my standards anyway). |
| Warm Up/Warm Down warm up/down (warm down) 16:00 [2] | |
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| Walking, jogging, running patterns, resistance work, stretching - a real 'smorgasboard' of recovery enhancing delights!!! |
Sunday Jul 13 |
| Warm Up/Warm Down warm up/down (warm up) 6:00 [2] | |
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| Left things a little late - some jogging and running patterns on the way to the start. Need to do better than this. |
| Orienteering race 1:17:10 [4] **** 7.8 km (9:54 / km) +170m 8:55 / km | |
| spiked:12/13c |
| NSW SL10 on the 'Miners Despair' map. Very pleased with my effort today. Made a meal of control 6 - got too cocky and went the 'Tiger Line', instead of sticking to my original plan. Probably cost me 5-6 minutes - the rest was very clean by my standards. Felt I picked pretty good route choices and simplified things well. Great way to finish a demanding, enjoyable and rewarding week with the junior squad training camp. |
| Note | |
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| Training camp concluded today after an enjoyable meal at Moss Vale Services club last night, and a comfortable sleep in 'the Hut'. No warm down. Talking with a lot of the juniors and / or their parents as they were leaving - a very positive vibe. Makes it all worthwhile. |
Saturday Jul 12 |
| Note | |
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| Day five of the camp. Pairs sprint relay at 'Bloomfield Park', on a 1:5000 section of the map. Great setting, and fantastic commitment in evidence from all. The sun was shining for the duration of this session - what a great change form the bitter wind of the past three days. Did nothing physical today - just timing / recording splits for the kids - though packing the bus / trailer for the trip to 'the Hut' could almost have been logged as a resistance training session. By the way, AFL is alive and well in Orange - plenty of junior action on the oval near our training location. Some squad members reported an advantage - they were able to take a straight line route choice option because it was quarter / half / three quarter time when they got to that leg of their course!!! Some great photos for the DVD today. |
Friday Jul 11 |
| Warm Up/Warm Down warm up/down (warm up) 12:00 [2] | |
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| Preparing for the 'Camp Champs' - having a go at long red, against a very talented, and much younger field. |
| Orienteering race 1:06:17 [4] *** 7.6 km (8:43 / km) | |
| spiked:9/13c |
| 'Camp Champs' on 'Oaky Creek'. Great spur / gully area and a fine course from Coach Darvo. Pushed myself hard - pig headed pride on the line! Fluked a relocation when in trouble on 9, and was very hesitant and uncertain a lot of the time on 11 to 12, but overall a very satisfying, and surprisingly good run for me. certainly didn't disgrace myself. |
| Orienteering 40:00 [2] | |
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| Collecting controls after the 'camp champs'. Used this as a warm down, though probably should have stretched as well. The 'camp fire' at the finish was just too appealing. |
| Note | |
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| Day four of the camp. 'Camp Champs' today. Start draw last night had created some atmosphere, and coach Darvo maintained that atmosphere during the time in the bush - really good experience for all involved. Enjoyed watching 'Bert' conduct an experiment as part of his school work later in the afternoon. He had a wind trainer set up back at the Scout Camp, and 12 willing subjects allowed him to explore a theme of hydration and performance. However, for me it was also amusing to see those involved deal with an acute build of lactic acid in the space of a 20-30 second effort on the bike. I have no doubt a few went missing for a brief period of time because they had a spew!! |
Thursday Jul 10 |
| Orienteering 35:00 [2] | |
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| Training camp day three. Placing controls on 'Macquarie Woods South' for the afternoon mass start intervals session. |
| Note | |
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| Training camp day three. Out at 'Macquarie Woods' today. The wind chill factor was close to unbearable at times - these kids are tough!! A lot of supervising again today, and some timing. Good to get a bit of a chance to put some controls out during lunch break. One bloody watercourse virtually stuffed everything in the afternoon, which was disappointing - but again the kids toughed it out - they were amazing today. After dinner they had to 'sing for their supper' - Darvo judged - I think this was even tougher than dealing with the wind today - more great DVD footage on the way! |
Wednesday Jul 9 |
| Note | |
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| Day 2 of the training camp - and yep, snow showers overnight. Some sensational pictures which will also look great on the DVD. Trained at 'Ophir' today. Spent the day supervising, and pretty cold and inactive. Very chilly winds in the afternoon forced us to cut plans short - but the kids were awesome given the conditions. Coach Darvo joined us today. Gave an excellent talk on 'Simplification', with data projector images after tea. |
Tuesday Jul 8 |
| Orienteering 1:00:58 [2] ** | |
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| Collecting controls after the 45 minute score event - the first activity of the NSW junior squad training camp. 'Lake Conobolas' park style map - very enjoyable area. Thanks to Richard Carter from Goldseekers O-club for organising this activity. |
| Note | |
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| NSW Junior Squad training camp commenced today. Pleased to have three BL members from the ACT with us as well. Tonight the kids were required to 'Dance for their Dessert'. Sensational video footage which will come up a treat on the camp DVD. Lots of talk of snow showers over night! |
Sunday Jul 6 |
| Warm Up/Warm Down warm up/down (warm up) 10:00 [2] | |
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| Getting ready for Newcastle OY at 'Sugarloaf No.1'. scene of day 5 of the 2007 Xmas 5-days. Not an area I enjoy, but looking forward to the challenge. However, spent most of the time jogging, running patterns and worrying about the rock in the nth west corner of the map. Two times before have lost enormous amounts of time in there!! |
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| C • Enormous amounts of time 3 |
| Orienteering race 1:49:09 [3] *** 6.2 km (17:36 / km) +405m 13:16 / km | |
| spiked:7/18c |
| I was very happy with my work in the spur / gully sections of the course. However, my greatest fear was realised - 8 of the last 10 controls in the rock detail in the nth west map section. I completely stuffed it up - yet again. I know I lost at least 18 minutes on one competitor I had caught earlier - throw in going from 10 to 12, forgetting 11 - no point going on - I was yet again pathetic. Brutal course from Peter - he certainly put me to the sword today. Two events in less than 12 months on this map is two too many - in my opinion. |
| Warm Up/Warm Down warm up/down (warm down) 1:00 [0] | |
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| No time really - 'lil nic' and 'Kazza' had to get to a Netball game - that will teach me to finish so late. |
Saturday Jul 5 |
| Warm Up/Warm Down warm up/down (warm up) 15:00 [2] | |
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| Before this arvos Newcastle X-Country event at Grahamstown. Jogging, running patterns, run throughs, stretching. Beautiful Hunter afternoon. |
| Running race 30:04 [5] | |
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| This course was meant to be 10km!!!!! Headed east from the start to a turn around point, and then back through the start area. Continue west, to a turn around point, and then home to make 10km. Less than a km into the western section we all got completely bamboozled - no official or signs at what was obviously a crucial turning point on the course. As we left the event, I noticed a guy heading off where so many had incorrectly gone, with a measuring wheel!!! Obviously officials are determined that results will stand for this new, medium long course. What a worry - I get lost without a map in my hand as well. However, I do feel comfortable knowing at least 20 other runners made the same mistake. Guessing we did around 7km in the end - I wasn't feeling that great and was starting to fatigue badly, so probably got lucky with the shortened distance. |
| Warm Up/Warm Down warm up/down (warm down) 10:00 [1] | |
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| Slow jog and stretch with lil nic. Kazza joined us for some stretching. |
Friday Jul 4 |
| Running 32:08 [3] | |
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| Short and pretty slow around Ashtonfield. Who cares - feeling wonderful mental relief this arvo - but can't work out why! |
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| C • I know why... 10 |
| Warm Up/Warm Down warm up/down (warm down) 10:00 [1] | |
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| Jogging, running patterns, stretch, holidays. |
Wednesday Jul 2 |
| Running 52:15 [3] | |
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| Slow and steady around Ashtonfield, though got quicker as time went on. Needed this - abslolute shocker of a day at the 'factory'!! |
| Warm Up/Warm Down warm up/down (warm down) 12:00 [2] | |
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| Jogging, running patterns (not dancing), resistance work, stretching. |