Training Log Archive: jennycasIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
6 PM
running race (3km time trial) 13:02 [4] 3.0 km (4:21 / km)
shoes: Asics Gel 2160
I didn't really want to do intervals because of the impact on my knees, but I wanted to stay at work even less (am so over work just now). Anyway, when Bridget said the juniors were doing a 3km TT that sounded okay to me, not that I had any idea how good or bad my time might be. And 13 min certainly leaves lots of room for future improvement!
4:18 (very out of breath, and this didn't improve)
4:27 (the back straight is rather dark indeed)
4:16 (chasing down Liv but I didn't catch her)
4:18 (very out of breath, and this didn't improve)
4:27 (the back straight is rather dark indeed)
4:16 (chasing down Liv but I didn't catch her)
running warm up/down 22:30 [3] 4.0 km (5:38 / km)
shoes: Asics Gel 2160
Monday Apr 29, 2013 #
7 PM
running 34:17 [3]
shoes: Asics Gel 2160
Around Hawthorndene and into BNP with B&S, Tyson, Troy (while the rogaine champion rested on her laurels). Most of me felt better than on the weekend but knees were the exception to this.
Sunday Apr 28, 2013 #
9 AM
orienteering (Pewsey Vale) 50:00 [2]
shoes: Inov8 Oroc spikes
Put out tapes for one of the control picking exercises while Simon taped the other. Took me a while because it's not always easy to be certain of the right little gully among the rocks. Also I was so tired I was practically walking. It was misting rain, too.
10 AM
orienteering 35:52 [3] 2.4 km (14:57 / km)
shoes: Inov8 Oroc spikes
These courses were recycled from a couple of years ago but this time we had the Kennedys, Sally and Lauren along, plus Bridget and Simon and myself. I was a couple of minutes faster this time but I had put the tapes out (backwards round the course) and I already knew some of the "traps for young players".
11 AM
orienteering 37:51 [3] 2.5 km (15:08 / km)
shoes: Inov8 Oroc spikes
The second course should have been physically easier as the pine sections hadn't been felled but I was really tripping over everything by now as my knees got unhappier, and hadn't had a drink for about 3 hours - took about 5 min longer than previously (also stuffed up the first control, but only by about a minute, unlike some people who found 5 instead of 1 and never knew it...)
1 PM
riding 50:00 [3]
Rode the Amy Gillett bikeway (old railway line, alongside main road) from Charleston to where it finishes just north of Oakbank, and back again. Curiosity has been satisfied; I don't need to repeat the experience.
Am left wondering how "just going out to training" turned into an 8 hour day! Also am rather disappointed that after what was for me a fairly successful Easter I seem to have just gone backwards over the past month with no real explanation, and now have no real expectations of next weekend (apart from the selection of an Australian team).
Am left wondering how "just going out to training" turned into an 8 hour day! Also am rather disappointed that after what was for me a fairly successful Easter I seem to have just gone backwards over the past month with no real explanation, and now have no real expectations of next weekend (apart from the selection of an Australian team).
Saturday Apr 27, 2013 #
8 AM
running intervals (Sand Dunes) 19:02 [5]
shoes: Asics Kayano 18
Ah, the Snake Pit...the last time we came out here as an Arrows group was before the club relays were at Woodhouse in August 2009, when Susanne had come down for the week and to help.
Was absolutely buggered after the warmup but thought I'd try a lap and see how I went. Then I realised that Tyson wasn't taking a break between them, so I did 4 in a row:
3:23
3:16
3:18
3:10
And had to stop to catch my breath for quite a few minutes until my heart rate normalised. After which, since Tyson was doing 5 in a row, I did one more:
2:59
And then after a good rest and chat with Tyson we each did yet another:
2:56
Meanwhile Simon and Lauren floated around about 10 laps!
Was absolutely buggered after the warmup but thought I'd try a lap and see how I went. Then I realised that Tyson wasn't taking a break between them, so I did 4 in a row:
3:23
3:16
3:18
3:10
And had to stop to catch my breath for quite a few minutes until my heart rate normalised. After which, since Tyson was doing 5 in a row, I did one more:
2:59
And then after a good rest and chat with Tyson we each did yet another:
2:56
Meanwhile Simon and Lauren floated around about 10 laps!
running warm up/down 35:51 [3]
shoes: Asics Kayano 18
Warmup 20 min north to the North Haven breakwater, in spongy seaweedy sand. I took a very long time to get going and was quite out of breath. Warmdown 15 min south which didn't quite get us to the Largs Bay jetty.
This was just like the old days except we didn't have Susanne with us.
This was just like the old days except we didn't have Susanne with us.
10 AM
swimming 40:00 [3] 1.0 km (40:00 / km)
Dropped into the pool on the way home to do the swim I had been too exhausted for yesterday. Took it pretty easy since it was such a nice lazy morning. (Must check how many tickets I have left, since the pool will still be open for another month.)
Thursday Apr 25, 2013 #
5 PM
running (Belair) 56:25 [3]
shoes: Asics Gel 2160
Met at Zara's so I could show her the rogaine maps after, then we joined Fern, Tyson, Greg, Simon at the golf course and ran up to the train line then adventure playground, Long Gully Kiosk and back. Seemed quite humid after rain, and I was quite out of breath as I was yesterday also. Need to eat more steak?
Wednesday Apr 24, 2013 #
10 AM
orienteering long 2:00:00 [3] 15.0 km (8:00 / km)
shoes: Inov8 Oroc spikes
Parents dropped me at Bri Glen Springs and I ran south through the flat eastern side of Merridee, tagging 4 controls, and met them at the hash house site at the southern end of Merridee. That only took about 40 min but it was a good thing I grabbed a drink and a snack before they drove back to the house on the hill, as I then tagged another 4 controls heading south into the hills through Twigham, then realised I had only 20 minutes left if I was to be back by midday in order for us to meet the landowner at Ulooloo at 1pm, and it was still 4km in a straight line east back to camp! It was downhill much of the way, and I picked up an old faint track towards the end, and made it in 28 minutes - but my knees really didn't appreciate this, particularly not in spikes. Was a bit buggered for the rest of the day, but that's my WOC trials long training done, then.
Tuesday Apr 23, 2013 #
Note
An earth tremor rumbled through the house on the hill at about 6:30am. I've since looked it up and found out that it was magnitude 2.6 and centred about 12 km south of us and also 12km underground - also that there is a seismograph at Hallett (which I'm sure mum will be wanting to have a look at...).
14 km today, and 7 controls. Also nearly 8 hours at parent-pace, in some fairly rugged country. Started on the south side of Merridee, near to where the hash house will be. Headed NW over the ranges to Wittow Spring (disappointing algal soak) near Wittow Rock on Wonna Creek, which has 30m high cliffs in some places. We approached Wonna Creek again from the west after lunch, near Merridee ruins, and while looking across the creek at the ruins on top of the opposite bank, were brought up short by the sheer drop right in front of us, where the side creek we were on drops over a 10-metre cliff into the main creek, not something we'd want any rogainers to do in the dark when they're in a hurry back to the hash house! We asked the Thomases about this particular drop and they said that their dog had run over the edge of it and died :(
14 km today, and 7 controls. Also nearly 8 hours at parent-pace, in some fairly rugged country. Started on the south side of Merridee, near to where the hash house will be. Headed NW over the ranges to Wittow Spring (disappointing algal soak) near Wittow Rock on Wonna Creek, which has 30m high cliffs in some places. We approached Wonna Creek again from the west after lunch, near Merridee ruins, and while looking across the creek at the ruins on top of the opposite bank, were brought up short by the sheer drop right in front of us, where the side creek we were on drops over a 10-metre cliff into the main creek, not something we'd want any rogainers to do in the dark when they're in a hurry back to the hash house! We asked the Thomases about this particular drop and they said that their dog had run over the edge of it and died :(
Monday Apr 22, 2013 #
Note
Planned a 10km loop with parents from the house on the hill, through the southern part of Twigham up to the escarpment and back down. We tagged 6 control sites, checked out the old silver mine shafts which will need taping as they are something like 150 feet deep, picnicked out on course and that was 6 hours gone already. It's an education in patience, learning to work at their pace!
Sunday Apr 21, 2013 #
Note
(rest day)
A cold grey wet day for driving up to Burra and beyond, spent primarily drinking cups of tea with the Thomases - who are improbably hospitable - and then poring over rogaine and O maps (from Easters 1990 and 2007, which form about half of our 12hr rogaine area) in their 'spare' house at the top of the hill on the east side of Twigham. It was bought as an investment property for their daughter but she works in the city and so it was the perfect base for a few days rogaine-setting with my parents. Solar panels, rainwater tank, hot water from a holding tank behind the wood-fired stove, no such thing as mobile reception and a glorious view out over the plains to the northeast, particularly at sunrise.
Saturday Apr 20, 2013 #
9 AM
orienteering (Flinders Uni) 21:50 [4]
shoes: Saucony Jazz
Simon set us some sprintervals at Flinders Uni. I deliberately ran without my compass and tried to focus on the map rather than just running to somewhere I was familiar with, but the others often took more efficient routes, especially on the shorter legs. It's not enough just to execute it cleanly; as I suspected at Easter, I am not sizing up the most efficient option quickly enough.
7:07
8:25
6:18
7:07
8:25
6:18
10 AM
orienteering 21:14 [3]
shoes: Saucony Jazz
Re-ran the women's B course from March NOLs as a map-memory exercise with Belinda, taking it in turns to memorise a leg. Which worked oh so well (not) on the first long leg across the valley, where without my compass I ended up one whole building too far uphill thus causing us to go both up and down at least 3 unnecessary sets of stairs twice. Knees were pretty horrible by the end of this.
running 11:37 [2]
shoes: Saucony Jazz
Collected some tapes, without a map so it wasn't orienteering.
11 AM
riding 35:00 [3]
To/from Flinders Uni. Knees didn't like this either. Not sure how this week is going to go...
Friday Apr 19, 2013 #
Note
(rest day)
Knees needed a break. So did my brain but it didn't get one. Being camped out the back of Burra with my parents, with no way of communicating with anyone except my parents, for a few days next week will be interesting. We're going up there to start course planning for the spring 12 hour rogaine. Only problem is, OCAD appears to have spontaneously vanished from my laptop :(
Thursday Apr 18, 2013 #
7 PM
running (Belair night) 50:30 [3]
shoes: Asics Kayano 18
Up the fenceline singletrack and back along the valley with Zara/Callum, Fern, Simon, Greg. Would have been a lovely night for running but my knees didn't appreciate it at all (particularly not coming down from Melville House on the bitumen). Some massive roos grazing along Long Gully.
Wednesday Apr 17, 2013 #
7 AM
swimming 36:00 [3] 1.0 km (36:00 / km)
I thought about what Nicole said and I analysed my technique (such as it is) further. It's not that I take too long to breathe but that I take so long to bring my left arm through that my right arm just kind of hovers waiting for it, so there is a pause during which all I can do is breathe. Take out the pauses and I am 10% faster.
Tuesday Apr 16, 2013 #
6 PM
running intervals (225s) 7:20 [5] 1.8 km (4:04 / km)
shoes: Asics Gel 2160
Thought knees had better do intervals on grass rather than pavement, so went to Mortlock Park and struggled a lot with general fatigue, a headwind, and fading light. Did 8x225 on the rough grass, thinking that the others would probably be doing at least 15 at North Adelaide...
running warm up/down 33:09 [3]
shoes: Asics Gel 2160
Squeezed in before OSA council meeting. Seem to have all-over body fatigue this week.
Monday Apr 15, 2013 #
7 PM
running (Monday night) 31:07 [3]
shoes: Asics Gel 2160
Wasn't particularly sanguine about the state of my knee as there's still quite an effusion, but some ITB work during the afternoon seemed to have helped loosen it up, and this was quite okay although I requested "no nasty downhills" of Bridget, Simon & Fern.
Sunday Apr 14, 2013 #
Note
My afternoon was hijacked by doing the compulsory ASADA anti-doping course online. There's two hours of my life I'll never get back :(
I am annoyed because I took the fast-track test and got 37 questions right, looked up the answers to the remaining 3, or so I thought, but got one definition wrong and because you only get 2 chances and have to get 100%, then had to do all the online modules, which insulted my intelligence! And during this process I still didn't find the answer to the one question I got wrong...
So if anyone who's running elites this year hasn't done the anti-doping course yet, they will want to put aside a couple of hours before this Sunday, because it's compulsory, not optional (it's a condition of orienteering's ASC funding), and has to be done by April 21st.
I am annoyed because I took the fast-track test and got 37 questions right, looked up the answers to the remaining 3, or so I thought, but got one definition wrong and because you only get 2 chances and have to get 100%, then had to do all the online modules, which insulted my intelligence! And during this process I still didn't find the answer to the one question I got wrong...
So if anyone who's running elites this year hasn't done the anti-doping course yet, they will want to put aside a couple of hours before this Sunday, because it's compulsory, not optional (it's a condition of orienteering's ASC funding), and has to be done by April 21st.
8 AM
running long 1:43:31 [3]
shoes: Asics Gel 2160
Belair perimeter trail run with the SARRC mob - at least 50 people. Fern & Tyson popped up just as they were leaving, having run from home, and Lauren managed to catch the group after about 10 min, but we never saw Zara until afterwards. Fern & I ran reasonably hard up the hills past the waterfalls, and then where everyone turned right back down Jubilee Drive to avoid yesterday's controlled burn in the east part of the park, we realised how stuffed we now were and decided to wait for Tyson. So the 3 of us headed past the little dam and cautiously inspected the burn site which was to the east of the MTB singletrack down to the redwoods, had no warning signs out, and appeared to be well and truly out.
When we got down to the redwoods (that valley is thankfully unscathed) we could see some vegetation smouldering and halfway up the other side we encountered the fire trucks observing the still-glowing bits and the trees which might fall on us, so we got out of there pretty quickly on their advice. Followed the boundary track around the cottages and then went down the Suffolk Road goat track (knees did not like this) then F&T headed home and I toiled up Rankeys Hill Rd and back across the golf course. Good run on a lovely morning, managed better than I expected but had to ice knee when I got home as it stiffened up a lot :(
When we got down to the redwoods (that valley is thankfully unscathed) we could see some vegetation smouldering and halfway up the other side we encountered the fire trucks observing the still-glowing bits and the trees which might fall on us, so we got out of there pretty quickly on their advice. Followed the boundary track around the cottages and then went down the Suffolk Road goat track (knees did not like this) then F&T headed home and I toiled up Rankeys Hill Rd and back across the golf course. Good run on a lovely morning, managed better than I expected but had to ice knee when I got home as it stiffened up a lot :(
Saturday Apr 13, 2013 #
9 AM
running (Blackwood forest) 45:00 [3]
shoes: Asics Trabuco
Terrain loops with Zara and Callum the ever-joyful. Nice to have company on this. Quite a bit of weaving and jumping, only one stack on the pine tree slalom (trail shoes DO NOT have good grip) but my bad knee is quite painful this evening and rather more swollen than I'd like. Of course, that's what happens when you grind bone on bone...
running warm up/down 23:42 [3]
shoes: Asics Trabuco
To the forest fairly directly, back via Turners Ave. Was treated to a lovely breakfast afterwards at the House of Soden.
Friday Apr 12, 2013 #
6 PM
orienteering tempo (Colonel Light Gardens) 31:57 [4]
shoes: Saucony Jazz
Decided to do the scatter O from the Summer Series I missed when I was in NZ. Ran fairly hard but this required a lot of effort and I was out of breath all the way. Found a few tennis courts I hadn't known about, randomly tucked away at the intersection of back laneways. Not sure how this time compares against those who actually did the scatter on Jan 11th as I don't think any of the top people had to get as many as 15 controls. Reckon I could get a few decent tempo runs out of this area, with a different route choice each time...
running warm up/down 17:56 [3]
shoes: Saucony Jazz
From/to home. My running technique is different, with a map. Seems faster too!
Thursday Apr 11, 2013 #
7 PM
running (Belair night) 40:40 [3]
shoes: Asics Kayano 18
Warm night for a run to Long Gully, up the steps and back down Jubilee Drive with Bridget, Zara/Callum, F&T. I lagged behind but was surprisingly okay up the steps. Just not bouncing back from Easter as I'd hoped. Might be due to all the changes happening in both my paid and unpaid jobs...
Wednesday Apr 10, 2013 #
12 PM
Note
(rest day)
Attack of the Killer Physio
Tough work for both physio and physi-ee! It does make sense that the best way to prevent the knee tendon from being painful is to painfully loosen the muscles around it. 'Twasn't just my knees that were horrible though, it was back & neck as well.
Anyway, work precluded any running in daylight hours so I didn't bother. Not really enthused about a 3 hour score event on pavement on Sunday either.
Tough work for both physio and physi-ee! It does make sense that the best way to prevent the knee tendon from being painful is to painfully loosen the muscles around it. 'Twasn't just my knees that were horrible though, it was back & neck as well.
Anyway, work precluded any running in daylight hours so I didn't bother. Not really enthused about a 3 hour score event on pavement on Sunday either.
Tuesday Apr 9, 2013 #
8 AM
swimming 39:00 [3] 1.0 km (39:00 / km)
My knees don't want to do intervals tonight so I took Nicole to the pool. Have been wondering why I am getting slower and slower but she says it's because I take so long to breathe!
5 PM
riding (Brownhill Creek) 55:00 [3] 19.5 km (2:49 / km)
Meeting at FMC finished early so I squeezed in a ride before we went out to dinner with Nicole & Richard. Sun had already set in the valley but was still golden on the hills. Knees were very tight.
Monday Apr 8, 2013 #
7 PM
running (Monday night) 31:10 [3]
shoes: Asics Gel 2160
Fern & Tyson & Bridget & I took Richard up all the hills we could find in Hawthorndene (not really, it was only about 5% of the available total, although there were a couple we went up twice). Nicole sensibly went for a nice walk instead.
Sunday Apr 7, 2013 #
9 AM
orienteering (Belair sprint) 24:28 [4]
shoes: Inov8 X-Talon
Did Bridget's sprint course from last summer as a warmup before gatecrashing junior training. Very tight in hamstrings from gardening, and the complete lack of cushioning in these shoes didn't help. I took a few cross-country (cross-creek) routes which were highly suboptimal, but I just really wanted to get off the tracks, which were hard underfoot. 3 min slower than last year :(
orienteering (junior training) 20:00 [4]
shoes: Inov8 X-Talon
A couple of very short control picking exercises, Adrian's bearings exercise, and the control flow one with stands laid out in a maze and which I completely stuffed up because I kept trying to use my compass - when the map wasn't oriented to north! Good fun.
orienteering (peg race) 22:23 [4]
shoes: Inov8 X-Talon
There were about 20 kids lined up for the start of this - Bridget's done a great job with getting everyone to come to training! I was in the group with the senior boys, and managed okay on the flat but really struggled up hills - absolutely no ability to push off. Got 3 pegs, which was better than I expected to do against Will/Aiden/James.
Saturday Apr 6, 2013 #
8 PM
running 39:38 [3]
shoes: Asics Kayano 18
After-dark suburban dawdle. Don't know where my enthusiasm had got to; 3 hours standing around at a junior & newcomer series (disappointingly poor attendance) and 3 hours pulling weeds in the jungle must have used up all of it. At least the crack in my heel is starting to heal*. Think it was caused by too many submersible feet last weekend.
*"Oh look, a pair of homonyms - isn't that sweet!"
*"Oh look, a pair of homonyms - isn't that sweet!"
Friday Apr 5, 2013 #
8 AM
swimming 40:00 [3] 1.0 km (40:00 / km)
Not really bouncing back from Easter as I had anticipated. Struggled with the swim and also with coming up with a project for the student who will be on placement with me for 8 weeks. Wasn't warm this morning - pool thermometer said 9 degrees and the reduced amphibious population reflected this.
Thursday Apr 4, 2013 #
7 PM
running (Belair (soon to be night) 47:37 [3]
shoes: Asics Gel 2160
Redwoods and back, without much energy. We came across the crew packing up from filming the locally made series Sam Fox: Extreme Adventures. I do believe the target audience is about 30 years too young to remember the original Sam Fox ('80s Page Three Pinup Girl).
Wednesday Apr 3, 2013 #
6 PM
riding (Brownhill Creek) 57:00 [3] 19.5 km (2:55 / km)
The usual. Tired knees and adductors. Also tired brain so it was a junk-food-and-no-stretching-or-exercises night.
Tuesday Apr 2, 2013 #
6 PM
running (Morialta) 48:00 [3]
shoes: Asics Kayano 18
Ironically, despite only having been to Morialta a handful of times over summer, I was the only person who turned up for the last Morialta run of this season! It was drizzling as I started, and then wisps of mist hung in the valley. Everything smelled nice & wet and the view from the lookout was worth the effort of the (very slow) climb. Really should have given my knees a break, though.
Monday Apr 1, 2013 #
11 AM
orienteering race (Easter relay length) 45:05 [4] 6.5 km (6:56 / km)
shoes: Inov8 Oroc spikes
After hiding my other shoes from Kay so she couldn't play another April Fool's joke on me, I trotted off to the start, feeling surprisingly good for the final day of an Easter. First control looked so easy I thought there must be trick to it. And in fact none of the course was especially complicated, or steep. It was really fast open terrain (thank goodness the reverse order 'chasing' startlist wasn't based on real time behind each other or there would have been an awful lot of 'cooperative navigation'). I was a bit low coming into the gully on 2, and went rather wider than intended on the long leg across to 6, so came into it from below, as did Claire Butler. I thought I was running reasonably fast (for me) but Belinda came through me at 8 and was off in the distance, while I struggled to catch back up to Claire, losing a bit of ground every time we crossed the channel! We picked up Rachel West at the end, and then a bush picked up my glasses and I took a few seconds to find them; they were well camouflaged. Finished strongly and really pleased with my Easter as a whole although I'm consistently around 18th not just at the end of each day but even on each split!
3 PM
Note
As we drove home I regaled a patient George with the countback of all the Easters that I've been to since 1989 (missed '04 and '05) and came to the conclusion that I have consistently enjoyed the Victorian Easters the most. Maybe because it's possible to drive across and have one's own car - and stop at bakeries on the way; St Arnaud on Fri and Bridgewater on Mon - and because the events are generally much closer to where we're staying, the weather's not as hot (it always feels like Autumn and the start of the O season), and so I'm less buggered by the time it comes to meetings. And because more of my friends are present at a Victorian Easter :) We noticed the absence of JohnN though.