Training Log Archive: SusCIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
Note
Fingers crossed that weird sore throat is less today. Had been getting slightly sorer every day since the last day of Sprint the Bay. Just one small part of one tonsil is lumpy and sore for swallowing, rest of throat fine. Curious. Took vit B yesty & today. Coincidence?
6 PM
Running warm up/down 12:00 [2]
shoes: Asics Gel1170 pairA
Klaus's. Couple of laps before and after plus some practice of 'running tall'.
Running intervals 19:19 [4] 4.1 km (4:43 / km)
shoes: Asics Gel1170 pairA
Approx 2.3k @ 10k pace
11.12 152/161
2 x 700m @ 5k pace with 100m walk recov:
3.03 155/163
3.11 161/165
recov HR low 145
1 x 300m @ fast
1.05 154/160
others did more, I was trying to keep it to <20 mins.
approx 4 mins standing/walk recov b/w speeds.
Supposed to be running tall. Kind of did that for most laps, although not so successful in the 300 as thinking more about faster steps than taller spines.
11.12 152/161
2 x 700m @ 5k pace with 100m walk recov:
3.03 155/163
3.11 161/165
recov HR low 145
1 x 300m @ fast
1.05 154/160
others did more, I was trying to keep it to <20 mins.
approx 4 mins standing/walk recov b/w speeds.
Supposed to be running tall. Kind of did that for most laps, although not so successful in the 300 as thinking more about faster steps than taller spines.
8 PM
Strength&Conditioning (calf raises) 2:00 [3]
Wednesday Jan 30, 2013 #
6 AM
Running 47:18 [3]
shoes: Asics Gel1170 pairA
From pool to beach, around school and back to pool. Included 2 x 10 mins, on low rocks along sand (tide was up) and then weaving around the school oval rocks for ten mins. Enjoyed a lot.
7 AM
swimming 43:00 [3]
At Parap, straight after run, 35 mins freestyle, rest breaststroke. Neck sore turning head to breathe but probably good to do it, felt better after.
9 PM
Strength&Conditioning (calf raises) 2:00 [3]
Tuesday Jan 29, 2013 #
6 AM
Running 31:00 [2]
shoes: AirZoomVomero3+
Run to see if can run with sore neck. Around Stuart Park, on roads as rained in night. Ok but not sure about intervals tonight.
8 PM
Strength&Conditioning (calf raises) 2:00 [3]
Monday Jan 28, 2013 #
Note
Lovely Public Holiday to be taken advantage of but wasted the day by getting a sore neck first thing. So much for all the things I had planned.
Sunday Jan 27, 2013 #
Note
Went to Litchfield with Em/Dunc & Paynters and walked x country to campsite on Table top track opposite Tabletop swamp. Spent a couple of hours at creek and walked back. Really enjoyed it, although absolutely sweaty. Temp nearly 34c in Darwin and dew points betwen 27 and 28c all day. Highest I've seen in my time here.
5 AM
Running long 1:20:00 [3] 13.0 km (6:09 / km)
shoes: Asics Gel1160 pairB
From Emily & Duncan's at Girraween. North along Hicks road, then west along the bottom of the forest, returning the same way with a little detour down a track to use up time. Dark heading out, although moon still high enough to give good light as roughly full. Running quite slow for the first half as couldn't see a lot, ran on the bitumen rather than the verge until it went to dirt, then luckily dirt quite smooth, including along forest edge. Turned around at 40 mins, much faster coming back as light enough to see by about 50mins. Guessed a bit at HR splits as couldn't see how long I'd been running.
126/135
130/137
138/141
140/144
143/147
143/147
142/146
Got hungry at the 72 min mark and tired at 75..that's not much lead in time!
126/135
130/137
138/141
140/144
143/147
143/147
142/146
Got hungry at the 72 min mark and tired at 75..that's not much lead in time!
Saturday Jan 26, 2013 #
5 PM
Cycling 1:20:00 [3]
From home to Emily & Duncan's. Had a neat tail wind and facing away from sun so really pleasant. Bike path a lovely ride but at end Whitewood & Hicks rds not v smooth. Got a kind of numb hip at about 70 mins and got off to stretch for a minute or two, otherwise even seat not that uncomfortable.
Friday Jan 25, 2013 #
9 AM
swimming 30:00 [3]
At Parap. Lovely and empty at this hour.
Thursday Jan 24, 2013 #
6 PM
Running warm up/down 20:00 [3]
shoes: AirZoomVomero3+
Jog warm up, bits & pieces between time trials, plus jogging after.
Running race (time trials) 3:38 [5] 1.0 km (3:38 / km)
ahr:158 max:174 shoes: AirZoomVomero3+
Klaus's advice: Start hard and then go harder. Was fun, felt almost easy.
Running race (time trials) 54 [5] 0.3 km (3:00 / km)
max:171 shoes: AirZoomVomero3+
300m tt after ten mins or so rest. Group start again with all of us so kind of crowded, think I cut Zoe off at start. Felt pretty good considering after 1k, tried to go faster smaller steps rather than big strides. Wasn't particularly tired although I had expected to be. Nice:).
Wednesday Jan 23, 2013 #
7 AM
Running (HR ave/max 130/145) 30:20 [3]
shoes: AirZoomVomero3+
From work, over to the rough track on the slope, easy ups & downs thinking about technique, then back to work. oddly, this is one of my fave sessions, is very relaxing jogging back & forth. Track getting overgrown with gamba but some wildflowers out in the bare spots.
7 PM
Deep Water Running 30:00 [2]
Supposed to be a swim but had forgotten that the pool shuts early on Wednesdays. Had walked there and all. Oh well, good ex! Just easy running with belt, while looking at a map, picking attackpoint plus 3 distinct mid leg features for each leg. Little bits of short faster legs at end.
9 PM
Strength&Conditioning (calf raises) 2:00 [3]
Tuesday Jan 22, 2013 #
6 PM
Running warm up/down 23:38 [3]
shoes: Asics Gel1170 pairA
17 mins on grass, short loops with fast for 30m each lap, plus 6 mins jog on beach after finishing.
Running intervals 17:00 [4]
5 x on sand, first four fast out, into the wind, slow back, last one the reverse. First two longer, last 3 same.
ints: 1.34+2.03, 1.06+1.43, 55+1.24, 53+1.35, 1.12+51
sttanding recovs: 27, 1.06, 1.00, 1.00
Think I had forgotten how to run on sand for first couple but it got better. Legs a bit tired by end.
ints: 1.34+2.03, 1.06+1.43, 55+1.24, 53+1.35, 1.12+51
sttanding recovs: 27, 1.06, 1.00, 1.00
Think I had forgotten how to run on sand for first couple but it got better. Legs a bit tired by end.
9 PM
Strength&Conditioning (calf raises) 2:00 [3]
Monday Jan 21, 2013 #
7 PM
Cycling 45:00 [2]
From home, very easy around The Gardens and casino area, then home past the Cool Spot. Could hear knee crunching as I went up the school hill and then had the usual slightly aggravated feel after...bummer, had been pretty good through our time away, especially in later part of NZ. Think I might stay off bike for a month more as an experiment. Sorry bike.
9 PM
Strength&Conditioning (calf raises) 2:00 [3]
Sunday Jan 20, 2013 #
6 PM
Running 30:00 [3]
shoes: AirZoomVomero3+
Around streets near home as weather a bit dicey, mixed in some drill type stuff to wake legs up, have been very sedentary last few days! Finished fast in order to beat rain.
8 PM
Strength&Conditioning (calf raises) 2:00 [3]
Saturday Jan 19, 2013 #
8 PM
stretching 30:00 [1]
Sydney airport
Thursday Jan 17, 2013 #
10 AM
Orienteering race (STB race 5) 22:30 [4] 2.4 km (9:22 / km) +205m 6:34 / km
shoes: VJ Bold
The Slip, in mass start #2. Two sections of loops, a bit complicated to read on the map but thumbed the map whole way & concentrated well, enjoyed it a lot, even the hills. Only walked #12, 14 and 24. Had Lauren around me a lot, think we had entirely the same forking. Thought I'd be further down than 10th, I never seem to be as hill un-fit as I expect..
Running warm up/down 15:00 [3]
shoes: VJ Bold
including massive downhill run to start as running late for mass start
6 PM
Orienteering race (STB race 6) 17:58 [5] 2.6 km (6:55 / km) +33m 6:30 / km
shoes: Asics Gel1170 pairA
The Village, straight forward urban sprint, no real tricky bits. Thumbed the map every leg and planned & banged pretty well, had Lauren in sight from #6 (started 1 min before me) and gradually reeled her in, partly on running speed mid leg as well as being more fluent in the circles. Pretty well flawless run, except for taking slow alley route midway to first control but that was to avoid the slow moving cars heading from the carpark out onto the road. Really happy with how good legs felt, very surprised, almost felt faster today than in the first of the races.. Happy with 9th.
Running warm up/down 10:00 [3]
shoes: Asics Gel1170 pairA
To start, little bit of drills, plus v short run after finishing.
Wednesday Jan 16, 2013 #
10 AM
Orienteering race (STB race 3) 21:05 [4] 2.7 km (7:49 / km) +55m 7:05 / km
shoes: VJ Bold
Kaiwaka, gorse thickety river bed plus a small bit of open paddock at end. Was careful with nav as didn't want to get stuck in the green. A bit slow getting in to it at 2 & 3, caught by next starter who then had in sight until end. Fun, not fast but at least I knew where I was and where I was going, after yesty afternoon's debacle.
Running warm up/down 20:00 [3]
shoes: VJ Bold
6 PM
Orienteering race (STB race 4) 17:06 [4] 2.7 km (6:20 / km) +5m 6:17 / km
shoes: Asics Gel1170 pairA
Napier Central, simple urban nav, thumbed the map for most but forgot from around #13. Lost 20 secs or so at end on # 17 through not reading descrption and running to inside instead of outside of wall. Should have looked on my descriptions at the start. Other than that, happy.
Running warm up/down 15:00 [3]
shoes: Asics Gel1170 pairA
before & after
Tuesday Jan 15, 2013 #
12 PM
Orienteering race (STB race 1) 21:40 [5] 2.5 km (8:40 / km) +130m 6:53 / km
shoes: Asics Gel1170 pairA
Woodford, steepish school area including paddocks, driveways, treed bits & lawns. Smallish area with map change, not sure I took best routes but building area technical so took a way, if I saw one. A bit slippery as raining during start, ran tentatively in places but tried to put effort in when could run.
Running warm up/down 15:00 [3]
shoes: Asics Gel1170 pairA
7 PM
Orienteering race (STB race 2) 19:34 [4] 2.4 km (8:09 / km) +20m 7:50 / km
shoes: Asics Gel1170 pairA
Splash Planet, basic school/oval to begin with, then a gazillion short legs in Splash Planet proper, with lots of fences & water areas to interpret. Good up to #8, then skipped to #10, realised when I got there and headed back again but lost 1.30 (9 right next to 8). Also seemed to lose quite some time in map reading/hesitating from then on. Technique needs work!
Running warm up/down 10:00 [3]
shoes: Asics Gel1170 pairA
Sunday Jan 13, 2013 #
10 AM
Orienteering race (Prologue ) 37:59 [4] 3.6 km (10:33 / km) +185m 8:24 / km
shoes: VJ Bold
The Slump, paired starts, 1 butterfly section. Struggled to feel on top of the race, quite grassy in first loop around 2 & 3 and got stuck in the knee high turnip crop from 5-6, found it hard to run, couldn't see the little animal tracks in the grass which made it easier in the shorter grass sections, plus long grass hid the controls. Did the smaller loop well but took a crappy route through the white from 11-12 when should have stuck to the open. Caught 2 mins by Heather around 10 and then with her from 12 on, nav ok but got sucked up out of depression at 15 too far to right so missed half a minute on second last. Was too conservative in general, needed to really throw myself at it. Guess I was thinking about the fact we had to run again, and also intimidated by hilliness. Tove 1st, 22.37.
Running warm up/down 15:00 [3]
shoes: VJ Bold
3 PM
Orienteering race (Middle) 50:30 [5] 5.1 km (9:54 / km) +285m 7:44 / km
shoes: VJ Bold
Rotonui, chasing start with start intervals determined by how far down in the morning's race. Started 2 min after Heather, 1 min after Georgia, 4 secs after Tessa. Tentative at first, took left option to #1, hesitant at end but saw Tessa coming out of it, stuffed #2 half a minute by following Tessa b/w the wrong pair of distinct trees (one of ours was really a blob of white) to some other gully with a different control and Bridget nearly caught us. Got act together after that and made sure had definate attackpoints, ran away from the others and didn't see anyone again until # 9 in the pines when caught Heather. Only time wasted in second part of course was 20 secs or so on #15 coming in across the side of the hill, Heather cleaner with more direct approach. Attacked the last few controls well, hilly finish but fun. Enjoyed it a lot more than the morning's race. Tove 1st, 37.09
Saturday Jan 12, 2013 #
11 AM
Orienteering (model event ) 30:00 [3]
shoes: Adidas Kanadia TR4
Ngaroto, directly south of tomorrow's prologue. Jogged around most of the controls, terrain up/down but seems pretty readable, lots of bigger hills about to use as landmarks.
Friday Jan 11, 2013 #
11 AM
Orienteering race (Oceania Relay) 48:21 [4] 5.9 km (8:12 / km)
shoes: VJ Bold
Glenlean, middle leg of W21 with Aislinn & Kathryn. Open and runnable farmland, very nice to run fastish. Not v technical course but still lost 1 miin or so by dropping too low on the first of the 2 forest controls. Not running flat out, as will be tough race Sun.
Running warm up/down 15:00 [3]
shoes: VJ Bold
Sunday Jan 6, 2013 #
10 AM
Orienteering race (WC Middle) 53:11 [5] 4.3 km (12:22 / km) +120m 10:51 / km
shoes: VJ Bold
On Manga Pirau, open rough dunes plus a bit of pines. Quite happy with run apart from taking a bum route choice across a 'marshy' corner of paddock out in the open between 3 and 4 - grass so dense it was a struggly walk to get through (1.5 mins). Did good nav up until right near the end at #18, when rushed it, started looking a bit too early but then got confused about how far along ridge line I was and did some back & forthing until Anna caught up and we got it together (2.5 mins). Also looked on wrong knoll initially at 16 but only cost 30 secs. Map notes on back say that I needed to be more agressive & less scared of detail. Find the biggest things and ignore a lot of the rest. Also needed to make a new plan at 18 when couldn't find it...rather than headless chooking.
Running warm up/down 20:00 [3]
Saturday Jan 5, 2013 #
12 PM
Orienteering 30:00 [3]
Walk/jog checking out model map at Manga Pirau iti. Not an overly friendly bit of terrain - thick grassy stuff in places and thick edges of trees at veg boundaries b/w pine & open.
Friday Jan 4, 2013 #
11 AM
Orienteering race 1:05:58 [4]
shoes: Adidas Kanadia TR4
On Fusilier, nice open runnable pine dunes area. Just cruised around for most and then pushed a bit harder at the end. Had a little trouble 8-9 due to an unmarked track that I mistook for the marked one, but worked it out after things made no sense for a little while. Didn't lose time else really although wide route to 1 and catious 4-5 going in to thicker pines.
Running warm up/down 15:00 [3]
Thursday Jan 3, 2013 #
10 AM
Orienteering 50:00 [3]
Collected from hotel by Matt & Grace (thanks guys!) and then to training at Kaikokopu, Several short loops in pleasant runnable pines folowed by some crappy grassy bits of a longer course - didn't do the whole thing.
3 PM
Orienteering 25:00 [3]
shoes: Adidas Kanadia TR4
At Prickle Sands, just around the corner from the accommodation. Short course on Cantara-like dunes in paddocks covered with some kind of lupin. Enjoyed this, even the challenge of trying to get over the row of big round hay bales.
Wednesday Jan 2, 2013 #
Note
fly Melbourne-Auckland-Palmerston North. Spent nearly an hour walking around three sides of a square to get to my hotel, from the PN airport. Was a public holiday for NZ so couldn't get food & had to eat cereal for dinner...lucky I had some!
Tuesday Jan 1, 2013 #
10 AM
Orienteering 45:00 [3] 4.6 km (9:47 / km)
shoes: Adidas Kanadia TR4
New Year's Day orienteering at Petticoat Gully, set by Roch set it. Just cruised around, not in a hurry. Was nice. Couldn't find one of the tapes but kept going, think it was near me somewhere.