Training Log Archive: sal.In the 7 days ending Jun 19, 2016:
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Sunday Jun 19, 2016 #
8 AM
Running 7:56 [3] 1.03 km (7:42 / km) +34m 6:37 / km
ahr:163 max:170
Smallish warm up to the start before the briefing. Was good because it helped me to realise what i should and shouldn't wear in terms of over-heating me in the race. I ended up taking off my gloves and buff.
Running 2:54:24 [3] 22.09 km (7:54 / km) +1806m 5:36 / km
ahr:179 max:201
Glow Worm Half-Marathon.
So 3.5hr was my goal and i SMASHED it! I am so happy with my result!
Leg 1:
The first 7km were a gradual up hill which wasn't all that noticeable. I'd had a friend do it the day before and he had said to run as much as you can because there are plenty of opportunities to walk, what with the up and down of stairs in some of the deeper creeks and skirting around rocks.
Leg 2:
Once passed the 7km checkpoint, i started toward the Tunnel. The views had the potential to be spectacular but because of the rain and fog and mist, there was nothing to see really, which was unfortunate. Hit the cliff wall pretty quickly and so realised that there mustn't be very far to the Tunnel. There was a really pretty waterfall on the way to the Tunnel which i stopped and had a look at for about 10sec or so.
Made it to the Tunnel at the 1hr25min mark. Once i got to the Tunnell itself, i got my light out and started the mandatory walk whilst also trying to get a Hammer bar in. Got about halfway through the tunnel when i stopped, turned my light off, let my eyes adjust and saw all the Glow Worms! They were so pretty! It was like a galaxy of stars in the cave! So the 600m cave probably took me 5-10min to get through.
Once on the other side, i put my light away and started running as my mate from the day before said that there would be 2 hills pretty close together that you had to walk up. Boy was he right! Definitely wouldn't be able to run up them unless you were fresh! Once at the top of both of them it was a downhill run back to the feed station (course was like a lollipop) for about 2km or so. You didn't realise that you'd climbed so high until you were at the feed station again!
Leg 3:
Started this feeling really good. Hit the feed station at the 2hr mark so was on track to run a sub-3hr run which was an amazing feeling! Had run the last bit of downhill in Leg 2 with Orange shirt guy and he told me to go ahead as he was slowing up. I went ahead and then had to stop as my calf started to cramp. He got back in front whilst i stretched it out. Then i was running and having a gel and clearly not looking at the ground, kicked a rock/root and supermanned my way into the mud, causing my calf to really tighten up as i'd pointed my toes.
The slight downhill slope (same uphill as Leg 1) made the run easier on my cramping calf. Passed Steveo as he made his was out on the second half of his marathon. Got a high-5 which was a good pep-up.
The ground then evened out and boy was it noticeable! It took so much of my will power to keep running and not stop and walk. The looming 3hr mark was my motivator!
So i set a goal of catching the Blue shirt guy in front. After about 5min i caught him which wasn't great. So then i set my sights on the Orange shirt guy from earlier and caught him. After that he didn't hang on too well and dropped off.
Then i saw a lady up ahead and used her! I caught her fairly easily but each time i tried to spead up to overtake my calf would cramp again. So i had to just sit behind her.
Marty then passed me on the second half of his marathon i got a very tired high-5 from him.
Once we got out of the singletrack and onto the firetrail, 2 other girls caught me and the lady i was trailing. We all just stuck together for the last 1-2km, pushing each other. I tried to get ahead, which lasted for all of 20m before i cramped again. So i just sat with the girls and let them pull me along. Go to the creek crossing and was so glad that i used the stepping stones going out because my feet were in agony from how cold that water was! Got across the crossing and then it was an uphill for 400m to the finish. The lady i had been trailing put on a spurt and so i tried hard to keep up with her but she just got ahead of me.
It then started raining as i started the cold, 900m walk back to the car. There was no hope of me running now that i'd stopped and cooled down. The fire was just going so i was able to warm my hands before getting changed, before Corinn came back, finishing only 20min behind me.
The boys had a good 1.5-2hr in the rain so they were shivering like crazy when they back! Then we had to pack up the tent and the car in the rain :(
All in all though, i am so happy with my run! Am definitely eager to go back again and try and do a better time, especially eager for a nice weekend so that we can see the scenery a bit more than we did!
So 3.5hr was my goal and i SMASHED it! I am so happy with my result!
Leg 1:
The first 7km were a gradual up hill which wasn't all that noticeable. I'd had a friend do it the day before and he had said to run as much as you can because there are plenty of opportunities to walk, what with the up and down of stairs in some of the deeper creeks and skirting around rocks.
Leg 2:
Once passed the 7km checkpoint, i started toward the Tunnel. The views had the potential to be spectacular but because of the rain and fog and mist, there was nothing to see really, which was unfortunate. Hit the cliff wall pretty quickly and so realised that there mustn't be very far to the Tunnel. There was a really pretty waterfall on the way to the Tunnel which i stopped and had a look at for about 10sec or so.
Made it to the Tunnel at the 1hr25min mark. Once i got to the Tunnell itself, i got my light out and started the mandatory walk whilst also trying to get a Hammer bar in. Got about halfway through the tunnel when i stopped, turned my light off, let my eyes adjust and saw all the Glow Worms! They were so pretty! It was like a galaxy of stars in the cave! So the 600m cave probably took me 5-10min to get through.
Once on the other side, i put my light away and started running as my mate from the day before said that there would be 2 hills pretty close together that you had to walk up. Boy was he right! Definitely wouldn't be able to run up them unless you were fresh! Once at the top of both of them it was a downhill run back to the feed station (course was like a lollipop) for about 2km or so. You didn't realise that you'd climbed so high until you were at the feed station again!
Leg 3:
Started this feeling really good. Hit the feed station at the 2hr mark so was on track to run a sub-3hr run which was an amazing feeling! Had run the last bit of downhill in Leg 2 with Orange shirt guy and he told me to go ahead as he was slowing up. I went ahead and then had to stop as my calf started to cramp. He got back in front whilst i stretched it out. Then i was running and having a gel and clearly not looking at the ground, kicked a rock/root and supermanned my way into the mud, causing my calf to really tighten up as i'd pointed my toes.
The slight downhill slope (same uphill as Leg 1) made the run easier on my cramping calf. Passed Steveo as he made his was out on the second half of his marathon. Got a high-5 which was a good pep-up.
The ground then evened out and boy was it noticeable! It took so much of my will power to keep running and not stop and walk. The looming 3hr mark was my motivator!
So i set a goal of catching the Blue shirt guy in front. After about 5min i caught him which wasn't great. So then i set my sights on the Orange shirt guy from earlier and caught him. After that he didn't hang on too well and dropped off.
Then i saw a lady up ahead and used her! I caught her fairly easily but each time i tried to spead up to overtake my calf would cramp again. So i had to just sit behind her.
Marty then passed me on the second half of his marathon i got a very tired high-5 from him.
Once we got out of the singletrack and onto the firetrail, 2 other girls caught me and the lady i was trailing. We all just stuck together for the last 1-2km, pushing each other. I tried to get ahead, which lasted for all of 20m before i cramped again. So i just sat with the girls and let them pull me along. Go to the creek crossing and was so glad that i used the stepping stones going out because my feet were in agony from how cold that water was! Got across the crossing and then it was an uphill for 400m to the finish. The lady i had been trailing put on a spurt and so i tried hard to keep up with her but she just got ahead of me.
It then started raining as i started the cold, 900m walk back to the car. There was no hope of me running now that i'd stopped and cooled down. The fire was just going so i was able to warm my hands before getting changed, before Corinn came back, finishing only 20min behind me.
The boys had a good 1.5-2hr in the rain so they were shivering like crazy when they back! Then we had to pack up the tent and the car in the rain :(
All in all though, i am so happy with my run! Am definitely eager to go back again and try and do a better time, especially eager for a nice weekend so that we can see the scenery a bit more than we did!
Thursday Jun 16, 2016 #
7 AM
Running 10:00 [3] 1.5 km (6:40 / km) +41m 5:52 / km
ahr:152 max:159
Warm up from where i parked the car to Carrington
Running 9:02 [3] 1.58 km (5:43 / km) +48m 4:58 / km
ahr:165 max:185
Intervals around Carrington.
5x 1min on, 1min off.
According to the garmin, the fastest i got to was 3:53min/km
5x 1min on, 1min off.
According to the garmin, the fastest i got to was 3:53min/km
Running 6:41 [3] 0.97 km (6:53 / km) +17m 6:20 / km
ahr:146 max:155
Warm down from Carrington back to the car. Wasn't worried about the short jog as i still had to walk into work.
Wednesday Jun 15, 2016 #
7 AM
Running 36:15 [3] 4.9 km (7:24 / km) +109m 6:39 / km
ahr:140 max:160
Just a really easy run. Ended up witht the yucky belly so walked for about 10min in the middle, which is included in this time.
Monday Jun 13, 2016 #
Running 15:00 [3]
Warm up plus some drills on my own and then a warm down after with Steven.
9 AM
Sprint Orienteering 18:36 [3] 1.73 km (10:45 / km) +181m 7:04 / km
ahr:172 max:191
QB3 - Day 3.
Sprint event - course distance 2.7km.
Satellites didn't pick up until #5 so i'm not sure on how far i actually ran. Quickest was 4:45min though!
Didn't make any real errors. Could have done better to 8 but i went to the one on the gazebo, costing me a good 10sec there - potentially more as i could have angled better.
Mucked up 12 as i went up the stairs when i should have gone in on the first walkway and in (check the descriptions!).
I only beat Geoff.T up the hill from 5 to 6 by 10sec - and he walked 2/3 of the way whereas i ran the whole way! Must be his long legs.
Positives - i felt strong today, physically. There is definite room for improvement in making quick decisions, having an exit direction and not coming to almost a complete stop at every control. Need better flow. Also, I FINALLY BEAT GEOFFREY!
Sprint event - course distance 2.7km.
Satellites didn't pick up until #5 so i'm not sure on how far i actually ran. Quickest was 4:45min though!
Didn't make any real errors. Could have done better to 8 but i went to the one on the gazebo, costing me a good 10sec there - potentially more as i could have angled better.
Mucked up 12 as i went up the stairs when i should have gone in on the first walkway and in (check the descriptions!).
I only beat Geoff.T up the hill from 5 to 6 by 10sec - and he walked 2/3 of the way whereas i ran the whole way! Must be his long legs.
Positives - i felt strong today, physically. There is definite room for improvement in making quick decisions, having an exit direction and not coming to almost a complete stop at every control. Need better flow. Also, I FINALLY BEAT GEOFFREY!