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. |