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Training Log Archive: jennycas

In the 7 days ending Mar 16:

activity # timemileskm+m
  running4 4:19:00 9.32 15.0
  rogaining1 3:58:00 18.02(13:12) 29.0(8:12) 700
  orienteering1 39:00 2.73(14:16) 4.4(8:52)
  swimming1 33:00 0.62(53:07) 1.0(33:00)
  Total7 9:29:00 30.7 49.4 700

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Saturday Mar 16 #

9 AM

swimming 33:00 [3] 1.0 km (33:00 / km)

Before going for my biannual haircut, at which I learned that the hairdresser has been cast as a Greek goddess in a movie with Jason Momoa and Arnold Schwarzenegger...(!?)
4 PM

rogaining (Worth The Waite twilight) 3:58:00 [4] 29.0 km (8:12 / km) +700m 7:19 / km
shoes: Asics Nimbus 21

4hr suburban rogaine, starting at Waite campus, which was in the very NE corner of the map. The course therefore encompassed the hills face zone stretching in a southwesterly direction; walking tracks up behind Waite, Brown Hill itself, Brownhill Creek, Randells Reserve, Sleeps Hill quarries, and even Shepherds Hill, from which it would be at least 10km actual shortest distance back to the HH. So we fairly quickly ruled out Brownhill Creek/Pony Ridge and going to the SW-most control along the creek in Sheps (in the end only 2 teams made it there, and they were late back), but thought we might still be able to get the ones at the downhill end of Gloucester Ave depending on time after the 2hr mark.

Started UP behind Waite - gosh that's a steep gully - in the hot sun with umpteen other teams and I was behind Zara from the beginning, just like in the last couple of events (mum suggested that I'm getting older and Z is getting younger). Lovely views to the south over Belair when running along the ridgeline to the now-imaginary trig point for 90 points, and likewise NW towards the city (when I wasn't watching my feet) as we headed down the hill towards some 70s (and a shortcut out the still-open gate of Carrick Hill reserve). A few controls along the creek and trainline through Mitcham, then UP Randells Reserve where there are new MTB trails & switchbacks. Drink from tap at the BP at Belair, then it was down Gloucester Ave and I suggested to Z that we were better off not going into the top of Sheps but shortcutting down through Sleeps Hill in order to maximise time in the flat suburbs where there were some reasonable points on the way back. Was a bit surprised to see some other teams which still seemed to be heading further south, when we got to the bottom of Sleeps Hill.

Unfortunately the long descent of the Lynton Connector bike path did bad things to my knees - in particular, the right ITB/quad developed the same problem as last Monday in NSW, and kept losing power. I kept trying to change cadence, walk it out, stop & stretch, but often lagged a long way behind Z :( At least I knew where all the train line crossings were, from running through these suburbs so often! Did think that the course setters could have marked them on the map...they couldn't have known though that the footbridge behind Mitcham Library is under repair and so we had to go all the way around the block there for only 20 points.

Did a thorough job of getting everything on offer in the suburbs west of the HH, including the two within the grounds of Waite as it was getting dark, and finished with just over a minute to spare - I was glad it was no less than that, because I surely didn't have a finish sprint in me. Plenty of watermelon & pizza on offer afterwards, and a nice surprise when the results were read out because somehow we were 2nd, by only 20 points.
Seems a few other fancied teams were over-ambitious and had to cut their plan short +/- got back late...while I was disappointed in my fitness, certainly couldn't fault our planning :)

Friday Mar 15 #

7 PM

orienteering (Belair) 39:00 [3] 4.4 km (8:52 / km)
shoes: Inov8 X-Talon bluegreen

Found a map from the 2017 event (on the back of which was printed a Narrinyeri training course) and took it for a run. Struggled to actually read the detail once the sun had set, but thankfully it was a moderate course so I could sort of intuit the control locations. Legs handled the cross-country ok, although very slowly, so I appear to have now signed up for 10km @Hill End in 2 weeks' time...

Thursday Mar 14 #

7 PM

running (Belair) 54:00 [3]
shoes: Asics Nimbus 21

With Zara/Callum at chatting pace: south up Pole Rd, down/up Coat Rd, down Ironbank Rd, up Sturt Valley/Manoah Rds & back to hers via Upper Sturt Rd and the secret track. Legs weren't very enthused but there were some gorgeous evening views (and by the end of 4 hrs on Sat, nobody else's legs will be enthused either).

Wednesday Mar 13 #

8 PM

running 30:00 [3]
shoes: Asics Kayano 24

Home from the supermarket, rather full of dinner.

Monday Mar 11 #

7 AM

running long (Bouddi Coastal Walk) 2:08:00 [3] 15.0 km (8:32 / km)
shoes: Asics Nimbus 21

We were staying only 1.5km from the national park so at first light I was breakfasting & filling my Camelbak and set off along the beach just on sunrise, although I couldn't see this because of the headland to the east. Had suspected after yesterday's brief reconoissance of the 1km to Bullimah Beach, that the Bouddi Coastal Walk might involve quite a few steps & stairs, and so it proved, and they were often spaced in such a way that I had to walk them whether going up or down, so it was very slow going. Some lovely views from headlands (to the south, Barrenjoey lighthouse and the entrance to the Hawkesbury) and bays (upon leaving Maitland Beach I met a local who told me the story of the 1898 shipwreck after which the bay was named) and some sections under tree canopy (scrub much like during the Paddy Pallin rogaine at Catherine Hill Bay a few years ago, but much drier with no water in any streams).

By the time I got to Little Beach I had been out 75 min already, so said hello to the campers, briefly walked the beach, and then headed up the hill to the main road thinking this would be a quicker return route. Which it was - 53 min - but ascended continuously to/along the ridgeline for about 4km, and then by the time it started going downhill my knees were wrecked from the hard bitumen and I limped back down into Killcare with lots of stretching stops. Probably I should have got G to pick me up rather than undertaking the return journey, but the run was totally worth it for having been the only person on Maitland Beach earlier!

We lunched at Copacabana Beach - no, not the one in Rio - and then did a short walk around sandstone cliffs at Kincumber Mountain, before heading south to the airport, having allowed so much extra time for getting across Sydney that in the end we spent half an hour at the park in Botany where the NOL sprint race was held on this same weekend a few years ago. I'm like a puppy dog; need to be let out of the car for a run around (ok, and to pee) every so often :)

Sunday Mar 10 #

7 AM

running 47:00 [3]
shoes: Asics Nimbus 21

Nepean River's literally out the back gate of the caravan park in Emu Plains so I did the bridge to bridge loop, including crossing the new $49 million (!!!) pedestrian footbridge:

We spent the morning taking G's parents to Bunnings (you can fit 4 people & 2 walking frames into a hired Corolla hatchback) then headed for the Central Coast and are staying tonight in a B&B at Killcare. Lovely clifftop walk at Putty Beach this afternoon, followed by drinks at the surf club, then sunset picnic. Sun sets earlier here than it does in Adl though. Hopefully rises earlier too :)

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