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Training Log Archive: Peter H

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running7 7:38:06 51.66(8:52) 83.14(5:31) 3360
  Aqua Jogging1 1:15:00
  Strength & Conditioning1 30:00
  Orienteering1 28:36 3.95(7:14) 6.36(4:30) 25
  Running (Road)1 24:40 3.46(7:08) 5.57(4:26) 51
  Total10 10:16:22 59.07 95.07 3436

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

9 AM

Running 2:07:27 [2] 24.17 km (5:16 / km) +661m 4:38 / km
shoes: Asics Cumulus 16 #7 (White)

Decent long run around Ferny Gully. Cool place full of tree ferns, most rainforest-like place I've ever been. With the group for the first 40mins then off with Will.

Saw two Lyre Birds which was awesome.

Saturday Nov 11, 2017 #

9 AM

Running 30:25 [1] 5.87 km (5:11 / km) +8m 5:09 / km
shoes: Nike Pegasus 32 (L Green)

Easy jog to test the calf + photography trip with Suki and Nicola.

Managed to find some tight trigger points and released these after which seemed to help no end.
2 PM

Running 17:05 [1] 3.29 km (5:12 / km) +11m 5:06 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Sprint) 13:10 [4] 3.26 km (4:02 / km) +9m 3:59 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Sprint into Spring - 1st

Stinking hot. Started out a bit steady because I was unsure about my calf but it felt alright so pushed on at the end.

Orienteering (Sprint) 15:26 [1] 3.1 km (4:59 / km) +17m 4:51 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Friday Nov 10, 2017 #

2 PM

Aqua Jogging 1:15:00 [3]

Outdoor 50m pool at Kew. Very nice, but first time I've had to put on suncream for an AJ. Also had dazzling sunlight reflections and a minor headwind to contend with at times. Lovely temperature.

Thursday Nov 9, 2017 #

11 AM

Running 48:38 [2] 10.98 km (4:26 / km) +25m 4:23 / km
shoes: Nike Pegasus 31 #2

Feeling better today but calves still tired. Explored a bit of the golf course and pissed a few golfers off.
3 PM

Running (Road) 24:40 [2] 5.57 km (4:26 / km) +51m 4:14 / km
ahr:137 max:170 shoes: Nike Pegasus 31 #2

Massaged my calves at lunchtime and somehow really aggravated the outside of L calf. Not sure whether I discovered a big knot or bruised it or something but it really got quite painful this afternoon.
4 PM

Strength & Conditioning 30:00 [1]

You know I was almost keen for this, and the Kew Rec's gym is remarkably similar to Pleasance.

OH broomstick
Band-resisted SLDL (supermans)
3x 5 OH Squat 12.5
3x 5 Back 40
3x 10 KB swing 20
Planks

Missed out calves and squat to reach today.

Wednesday Nov 8, 2017 #

12 PM

Running 44:10 [1] 9.32 km (4:44 / km) +92m 4:31 / km
ahr:125 max:168 shoes: Nike Pegasus 32 (L Green)

I thought my legs felt pretty alright this morning but I changed my mind quickly on this run. Shuffled around Merri Creek then retired home for some stretching and rolling.
4 PM

Note

Afternoon training consisted of cycling to and from the sauna + jacuzzi and eating lots. Should feel better tomorrow I reckon.

Tuesday Nov 7, 2017 #

7 AM

Running 17:12 [1] 2.76 km (6:14 / km) +36m 5:51 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Running race 1:03:33 [5] 9.85 km (6:27 / km) +1063m 4:11 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

4 Peaks Day 4 - Mount Buffalo

2nd, +18s

Oh Jesus, this was hard. The last 3 days caught up with me and I did not have good legs today. Dug deep to hang onto the overall GC win.

The Aussies teamed up against us, deliberately false-starting and sprinting off to block the front of the first steep singletrack climb. The pace was crazy here. Then twice on this climb Will Lind (the guy in 3rd) made big attacks and I had to force my way past his mates to shut them down. I was right on the edge, but was pretty fuming about the false-start cheating so had the necessary rage to get through it.

Once we got to the flatter middle section I went to the front and shut it down, then Willy pushed on and made a 20m gap to me, with another one behind to Aussie Will. From the way I was feeling I knew I was in for a horrible day, but this was a crucial moment so worked hard to catch back up and left the Aussie behind for good.

Then all the way up the second climb I played the cling and fade game behind Will. Not fun at all but the goal was just to get to the top with him then I'd definitely be able to stay within the crucial ~3mins even if he did get away. This is a very cool mountain and some of the views were epic, I stole a couple of glances but mostly stayed in my pain cave. He did get away at the end but I hung on longer than I'd expected to.

Very satisfying to stick it to the others and their dirty tactics today and to take the overall win this weekend. Amazing routes and a few nice prizes too. I've never done stage racing before and I absolutely love it - it's so fun to have some tactics and strategy to think about alongside the running. The main lesson I've taken is that you have to take time when you can, because you don't know whether you're going to be on a good or bad day tomorrow.

Impressed with Ralph's time from 2015 (30s quicker) on this one because we really went for it today.

Map - http://www.4peaks.com.au/wp-content/uploads/2015/0...
Results - http://tempus.racetecresults.com/Results.aspx?CId=...
Overall - http://tempus.racetecresults.com/Results.aspx?CId=...

Monday Nov 6, 2017 #

7 AM

Running 10:11 [1] 2.16 km (4:43 / km) +19m 4:31 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Amazingly my legs actually felt a bit less sore this morning.

Running race 1:39:25 [4] 14.74 km (6:45 / km) +1446m 4:32 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

4 Peaks Day 3 - Mount Hotham

1st

I think this was the best day yet. Another long climb, this time with a couple of long, hard sections. The latter was a real stinker, and not enjoyable at all. I really don't like walking climbs. Once we got past that, the trees ended and we had a super cool ridge summit then traverse to the finish. Incredible place, definitely keen to come back.

Another good tussle with the two Wills. I played the sit and kick game, and it worked out nicely. GC lead up to nearly 3 minutes for the final stage tomorrow.

Map - http://www.4peaks.com.au/wp-content/uploads/2015/0...
Results - http://tempus.racetecresults.com/Results.aspx?CId=...

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