Sunday Aug 31 |
 | Orienteering race 46:35 [5] *** 5.9 km (7:54 / km) | |
| |
| Minor event at the range. felt really good, but it was really wet and muddy. could have gone faster between 10 - 11 but was being cautious and checking directions and stuff frequently. otherwise everything else was fine. think i came 4th or 5th. and i beat dad by 6 mins :) |
| MTB Orienteering race (Super Series 5) 1:12:35 [5] ** 15 km (4:50 / km) | |
| |
| really really muddy. like unbelievely bad. i got absolutely caked head to toe with mud. and it was so hard to ride, trying to avoid puddles and not slide off the track. had no problem, got a bit tired in the middle, but finished strong. led from start to finish i think. had one bloke with me until 4, but then he dropped back. bit lonely riding through cold mud and wind and occasional rain by myself....
happy with overall result. |
| |
| C • mud 4 |
| Warm up/ down 10:00 [1] | |
| |
| various things such as running up and down, riding up and down etc
|
| |
|
Medium - Splits |
Saturday Aug 30 |
| Running (warm up/down) 30:00 [2] | |
| |
| running out to start and back, plus terrain running in the arvo |
| Warm up/ down (Stretching) 15:00 [1] | |
| |
| stretching. copied joshwa |
| Orienteering 50:00 [3] | |
| |
| training for qld with nsw junior squad. 4 loops with decoy controls, took about 40 mins all up, and a 10 min compass course. i think |
Friday Aug 29 |
| Note | |
| (rest day) |
| Rest day. slightly sore from yesterday but its all good. fairly active rest day, did 30 mins of soccer and 50 mins of grid iron in slr. and i wanted to be good for this weekend :) |
Thursday Aug 28 |
| Running (warm up/down) 20:00 [2] 3 km (6:40 / km) | |
| |
| warm up and down. laps of king edward park. fun |
| Running hills 30:00 [5] | |
| |
| ok Hills with joshwa at king edward park. not quite sure about distances or time but we shall see.
6 runs up progressively steep hill, about 120 metres maybe. with about 2 mins 10 secs recovery jog back to the bottom. times were
34,36,37,37,37,36
then a rest
then about 80 metre steady climb with about 1 min recovery. times were
19,20,20,20,19,18.
first hill hurt more than second.
was planning to copy joshwa's log but oh well. |
| Warm up/ down (Stretching) 15:00 [1] | |
| |
| stretching. copied joshwa in his stretches |
Wednesday Aug 27 |
| Running 31:45 [3] 7 km (4:32 / km) | |
| |
| Didn't really feel like running, but went anyway. decided to only go at moderate pace and intensity. had planned for longer but decided to cut short. |
| Warm up/ down (Stretching) 15:00 [1] | |
| |
| 5 warm up, 10 warm down |
Tuesday Aug 26 |
| Running 29:31 [4] 7 km (4:13 / km) | |
| |
| didn't feel like going fast today, did another 50 mins of basketball and half hour of soccer at school. felt really slow and tight. time was ok though.
forgot to warm up :( |
| Warm up/ down (Stretching) 10:00 [1] | |
| |
| normal warm down |
Monday Aug 25 |
| Note | |
| (rest day) |
| Pretty active rest day, did an hour of soccer at lunch and 50 mins of basketball in slr. felt lazy and sore so no run today |
Sunday Aug 24 |
| Orienteering race 43:37 [5] *** 5.6 km (7:47 / km) | |
| |
| State league 12 and schools champs. felt really good, really fast, terrain was awesome fast, except i lost map contact on way to 4 and spent 5 mins relocating, then lost another min searching for control when i got there. stuffed 1 up a bit too. otherwise all good. 3rd again, also behind the act boys again. only by 2 mins though :) |
| Running (warm up/down) 10:00 [2] | |
| |
| warm up was running form car to start before start, went for warm down with glen later on |
Saturday Aug 23 |
| |
| Event: NSW Middle Distance Champs
|
| Orienteering race 38:55 [5] *** 3.8 km (10:14 / km) | |
| |
| State league 11 at Penrose. really slow terrain, needed the toilet too. felt like i could be faster, only stuffed up 2 controls. came 3rd behind the act boys |
| Warm up/ down (Stretching) 10:00 [1] | |
| |
| 5 mins while waiting to start, 5 as i got changed when i got back |
Thursday Aug 21 |
| Running 27:43 [5] 7 km (3:58 / km) | |
| |
| Fantastic run, great to over being sick. still sick a little bit, but all but better. thought to myself at the beginning that i wasn't going very fast. i must have picked up the pace from there because a couple of mins later i was flying and making good time. so i decided to see how fast i could do the run. only 2 hills though, 1 is moderately steep and goes on for a while, the other is a really short sharp hill for only about 200m, then flat for about 300m, then moderately steep for a while. nearly died on the short sharp section, but got through okay.
pretty happy with the run. |
| |
| C • Under 4 min/km 3 |
| Warm up/ down (Stretching) 15:00 [1] | |
| |
| 5 warm up, 10 warm down |
Wednesday Aug 20 |
| Running 21:00 [3] 4.5 km (4:40 / km) | |
| (sick) |
| worst run ever. discovered that mcdonalds + sickness + exercise just doesn't work. had way too much saliva, felt really heavy. was going to do alot more but i bailed. cold is getting better though |
| |
| C • mc donalds 1 |
| Warm up/ down (Stretching) 10:00 [1] | |
| |
| 5 warm up, 5 warm down |
Tuesday Aug 19 |
| Note | |
| (sick) (rest day) |
| feel really crappy today, and tired, did alot of running at school anyway so very active rest day, but nothing worth logging |
| Running 36:34 [3] 7 km (5:13 / km) | |
| (sick) |
| Decided that i felt lazy and slack, so i went for a slow run. didn't push myself, plus took music with me so i stopped a few times to fix headphones etc. |
| Warm up/ down (Stretching) 5:00 [1] | |
| |
| quick warm down |
Monday Aug 18 |
| Note | |
| (sick) (rest day) |
| coming down with a cold
|
Sunday Aug 17 |
| Running 30:23 [4] 7 km (4:20 / km) | |
| |
| Usual run. maybe slightly slower than i would like, had to stop to give some guys directions to the bottle shop. |
| Warm up/ down (Stretching) 15:00 [1] | |
| |
| 5 before 10 after |
Friday Aug 15 |
| Note | |
| (rest day) |
| Really tired and sore today, so no training. was pretty active at school, running around, playing soccer and footy etc. plus it was my sisters birthday so i had to spend time with her instead of training |
Thursday Aug 14 |
| Touch Football (SLR) 30:00 [4] | |
| |
| Normally don't put SLR stuff in, but in our team the defense was miserable and i ended up sprinting up and down continously. which made me quite tired, which influenced my choice of short run. fun though, except my team got tired and we got beaten 8 tries to 3 |
| Running 18:00 [5] 4.5 km (4:00 / km) | |
| |
| Quick run as i felt tired and didn't want to do much. but decided to go fast. felt quite tired at the end. |
| Warm up/ down (Stretching) 10:00 [1] | |
| |
| normal stretches. warm down only |
Wednesday Aug 13 |
| Running 30:51 [4] 7 km (4:24 / km) | |
| |
| Felt tired today at school during SLR, so i didn't plan anything major for this afternoon. wish i had now, cause i felt fine during my run. added an extra street off my normal short run, guessing it only added about 300m. |
| Warm up/ down (Stretching) 15:00 [1] | |
| |
| Normal stretches, 5 mins warm up, 10 mins warm down. |
Tuesday Aug 12 |
| Note | |
| (rest day) |
| So i was too lazy today, so no run. maybe tommorrow.
Also i looked up the city 2 surf results and found that my time was actually 60 16, and that i had come 4982, yet people with about 2-3 mins slower times had ranks of about 1000- 2000. i do not understand why, maybe a misprint? or is there something i have not taken into account. i'm so confused. |
| |
| C • results 6 |
Monday Aug 11 |
| Running 26:48 [3] 6 km (4:28 / km) | |
| |
| ran slowly from maitland to home. not sure how far it was, geodistance wouldn't work for me today. reckon it was about 5ks, maybe a touch under.
a bit sore now though
ps apparently it was 6 ks, but it was mostly flat with 1 hill. |
| Warm up/ down (Stretching) 7:00 [1] | |
| |
| warm down, not as long as usual |
Sunday Aug 10 |
| |
| Event: City to Surf
|
| Running race 1:00:15 [5] 14 km (4:18 / km) vdot: 48.9 | |
| |
| I almost broke the hour, sooo close, and i lost the time required as i threw up about 500 metres from the finish, lost about 45 seconds and some gatorade too. otherwise really happy with that, an hour was what i wanted but would have really liked to go under it. but oh well, always next year. |
| |
| C • Really Good Work! 9 |
| Warm up/ down (stretching) 20:00 [1] | |
| |
| nothing to do at start but stretch, so thats what i did. 15 warm up, 5 warm down |
| Swimming (Recovery) 20:00 [3] | |
| |
| felt like a swim to recover, so i swam some slow breaststroke laps, and a variety of other styles. legs were stiff before, and now they are good. yay |
Friday Aug 8 |
| Running 1:08:30 [4] 13.8 km (4:58 / km) +230m 4:35 / km | |
| |
| Not overly happy with this run, got a killer stitch about 8 mins at the top of king edward park. alternated between walking and a slow jog for a while afterwards, reckon it cost me about 8 mins in the end, which is good because i wanted to do this in an hour. the main idea of this was to get a rough estimate of what my time might be on sunday. so from a bad run i still managed 1hr 8, so maybe i might do okay on sunday. |
| Running (warm down) 10:00 [2] | |
| |
| nice warm down run near beach, did a couple of drills as well |
| Warm up/ down (stretching) 10:00 [1] | |
| |
| the usual warm down stretches |
Thursday Aug 7 |
| Note | |
| (rest day) |
| So i really wanted to go for a long run today, full of heaps of energy all day, looking forward to it when i got home. it began to rain, and i thought too bad i'm still going. but mum wouldn't let me.
so i didn't go. slightly disappionted now. but theres always tomorrow |
| |
| C • did you end up getting my t... 3 |
Wednesday Aug 6 |
| Running 15:00 [3] 2.2 km (6:49 / km) | |
| |
| Okay so i miss judged time when leaving school today, realising that i wouldn't make my train from broadmeadow. so i waited for a bus, which i realised wouldn't get me to hamilton in time when the next one came. so with 16 mins before my train came at hamilton, i ran. well i sprinted sections when no one was around and walked briskly for the rest, because i was waering school uniform and a school bag. made it just in time, then my mate rang me and said he would drive me home. so i ran for no reason. but it was crucial i made that train otherwise i would have had to hang around for another hour for either another train or the normal school bus at school. but oh well. |
| |
| C • wow 4 |
| Running 30:02 [4] 6.7 km (4:29 / km) | |
| |
| went a little bit slower today as i was cautious with the ankle, which was fine anyway, and i had a heavy lunch sitting in my stomach. but felt good to go out and run again. not much else to say really |
| Warm up/ down (Stretching) 10:00 [1] | |
| |
| warm down stretch. |
Tuesday Aug 5 |
| Note | |
| (injured) (rest day) |
| So i nearly went for a run today because my ankle is all but better. yay. still cautious about rolling it again, but i reckon i will be fine by tomorrow. helps that i actually rested from when i did it to now, even in the race by walking helped recovery too i think. |
Monday Aug 4 |
| Note | |
| (injured) (rest day) |
| Resting ankle today, feels good though so might not have to rest for much longer. |
Sunday Aug 3 |
| Orienteering race 1:36:24 [3] **** 6.1 km (15:48 / km) | |
| (injured) |
| Well that was not the greatest run for me today. Newcastle OY 7 at Little burkes creek. screwd up 1 by looking for a easy way out form the track to it, ended up running up and down. went far too low for 2, raced dad to 3 and 4, left him on way to 5 but rolled ankle badly coming down a hill. limped on to 5, and to 6, which i had great difficulty finding. after about 6 mins, i found it, but decided to walk the rest of the course. so i spiked the next 10 controls, as i was going slow. stuffed 17, got confused, then limped into the finish.
Ankle hurts. |
| |
| C • Dam! I know how annoying ro... 6 |
| Warm up/ down (Stretching/ jog) 5:00 [1] | |
| |
| okay, so i barely didnt do much before. quick run and i may have stretched. |
Saturday Aug 2 |
| Running 1:05:30 [3] 13.7 km (4:47 / km) | |
| |
| I wanted to go for a run, but didn't want to smash myself for orienteering tommorrow, so i went for a long run at a slow pace. felt it was a good choice because i feel good now, not tired or sore. ran with music too so i didnt get bored. |
| Running (Warm down) 10:00 [2] | |
| |
| went for a slow warm down run up my street and back. plus up and down in the backyard |
| Warm up/ down (Stretching) 15:00 [1] | |
| |
| the usual stretching, etc. 5 for warm up, 10 for warm down |
Friday Aug 1 |
| Note | |
| (rest day) |
| It was raining, what more do i have to say. pity because i felt like going for a run too. |
| |
| C • are u being sarcastic? 2 |