Training Log Archive: tinytoes

Wandered around for about 90 min at Swansea HS enjoying the beautiful day and being backup for rockman. Had to keep stopping myself from selecting control sites.

OMG the pole vault!!!

Too much pain to remember anything except I was 2nd out on the run and came back 2nd. Smashed out the previous upper body segment but paid for it later and possibly tomorrow.

Needed to get out in response to yet another beautiful day. Initial target was PO Box, then around the bock (which does take 30 mins!!) calling in at cousin's house (not home) and checking out the 4 new constructions in the block. Will be interesting at auction in 2 weeks time for 1 of them. Added on a little bit extra just because. Knee always seems a bit stiff when I start on this type of walk - never at any other time.

Well - one of life's little coincidences: today marked my 75th parkrun.
It was also macey's 75th parkrun. It is absolutely the only time I will be equal with him in anything!!!
That also means I have run as far as he has in parkrun! (yes that's pretty lame)
But I beat him on time - x 2.5 as a conservative estimate.

C • 75th parkrun 1

Birthday for Callaghan but not that many there to celebrate. Certain presentations to acknowledge winners of points and volunteering. Nice all up, then off. It felt quite cool warming up and didn't do as much as I should have but it felt comfortable and I didn't feel all that stressed.

Start-steps Rainforest walk -11:49 Rode through the initial challenges and not feeling too bad until the extra hill bit.
Steps - cone 7:34 (19:23) Better than past few times and it felt so. Had to rescue some wayfarers who were destined for a visit to the Forum had I not pointed out the turn around sign - though admittedly it was on its side rather than full frontal.
Cone - steps Rainforest Walk7:11 (26:34)- down on past week - disappointed
Steps - Finish - 12:56 (39:30)This is much better than recently with the extra bits thrown in too - so not unhappy at all. Felt much better in the good parts and not much worse in the bad parts.When flagging I tried to lengthen stride which helped a little and didn't feel as weird as I thought it might.
Some improvement on recent times. It appears this may become the new permanent course, even with construction at Drama Theatre area. Hence I may have to reset my PB calibration.
Note: having reset - I have done3 PBs in a row on this 'new' course. That is certainly a fillip.

Cory's Sculpt classes are different to Liv's - more head down bum up get on with it. I'm just hoping I avoid the incredible DOMS this week as I had last week.
Warm up - on Step. This was a surprise.
10-8-6-4-10 burpees, climber, push ups (timed)
10-8-6-4-10 squat, squat jump. By this time legs were starting to mention something about stopping
Run
10-8-6-4-10 upright row, front raise, overhead press
10-8-6-4-10 side raise, front raise
10-9-8-7-6-10 squat pulse, squat jump.
10-8-6-4-10 bicep curl, indian giver, indian giver angled
10-8-6-4-10 burpees, climber, push ups (timed)
Stretch
Lovely Loretta from parkrun in front of me today - so what's new? Ah yes she didn't overtake me in the first 100m and she did the long run.

Back tightness and soreness almost gone so returned to usual weights. All good.

Extended walk to pharmacy and around the traps to check out the pop up coffee and cake, and the open/closed pie shop.
Absolutely beautiful day - glorious sunshine and no breeze.

My back has improved but still not clear. Choices were to have another light day and do some more stretching or go to class, bail if necessary and see if I could work the soreness out.
Backed off weights for warm up, back and chest to 3/4 (had to hold on to them to stop them flying up to the ceiling) but inadvertently kept for biceps and triceps. The worst part of the whole day was getting down to the bench for the chest track and getting comfortable. Did pushups on knees - felt weird!

I think I did the right thing but now for some more stretching while taking in Games coverage.

It's going to be easy to get any amount of stretching done in the next 2 weeks. Think some of the stiffness is going in back. When it's fixed I'll start on my toes.

Lower back terribly tight and continues to be so from yesterday's event. Reaslied that it is DOMS after Friday's class in which I did several (like about 50 box jumps (very tiny height but still the impact is there) and 5 sessions of toe taps. Glad I've thought that through.

Working on back.

Extra - feeling a bit looser but still a way to go.

All the dire warnings - drop down a course, I am so sorry, you'll never be able to do it, the w/c s are really steep - add on at least 5 mins to get across etc etc I almost felt like not going. But we did and it was very enjoyable, despite some adversities.
S-1 big long slog uphill on track, across to control. Felt very pleased with myself!
1-2 straight
2-3 straight
3-4 contoured around , noted w/c then saw rocks but thought the w/c I crossed wouldn't be mapped - it was and I was merrily trying to make the next 1 fit. Teased by previous w/c and was on way back when mapgirl came in to it, but very low. I was spot on - just missed seeing flag.
4-5bearing, picked up w/c and decided to drop to bed and then hopefully pick up track, noting w/c on other side. Spot on - pleased. While on track talked to land owners - thanked them then on to control. Still going OK - what's all the fuss??
5-6 bearing and right on - caught here by leepback and ID - men in black!
6-7no problems
7-8 short leg, Shane J joined me, muttering! crossed very green w/c, struggled up and we separated. I took the wrong 50-50 decision and went N but while slow, it wasn't very far before I decided I should have gone S which I did and found w/c - must have been 25m from it.
8-9 Just after this joined by Caroline and Sharon and so we trudged on bearing towards 9. Through w/c green and on. Happily found flat section and could see slope to my right. Saw a big rock - 3 m which was my height but I thought too soon, so continued on. Caroline had a *cough and I turned around. Too soon for me and besides didn't fit with... what is a black circle doing here? And how come my triangles are just edges and no infill? And what sort of crap is this on my map?? All these new symbols?? Decided it was right to continue on, and as the Power Plane zoomed past it was confirmed. Actual control OK.
9-10 contoured around top of w/c, over through saddle, drop down contours to easier footfall below green strips... and then I see the Power Plane come past below on return and note that I think he is moving quickly so must be on the track. But how long has he been going? Started to hunt in the rock groupings far too early (even more so now when I realise that the map is 1:7500!!) so bailed and went to fence to relocate using 11 and found gate instead which was just as good and then new bearing to 10.
10-11 short leg backtracking
11-12 track run... track walk contouring back and go to end of track to big boulder. Took bearing to w/c and expect to get the twin w/c, but find something like that with beautiful blackboys in them far too close. Don't see the small w/c and think that control is much lower - well actually closer to green. Noticed a flag uphill in a little w/c and thought I'd better check - but not going to be mine. Oh yes it was. A bonus!
12-13 contoured around and picked up track to gate and open fields to control.
13-14 by now my map was cactus and the yellow was flakey and the detail all but lost. Thank goodness not too much rock there as the Assembly area were taking great delight in watching hapless orienteers play pinball with controls. Took bearing and thought I was really tight but was way off and I tried to read the white in relation to the fence and yellow - not ideal.
14-15 easy - in the w/c at base of hill... I thjnk.
15-16 across yellow and on something before the fence.
16-17 just took off for the fodder rack and hoped it was right. My back was really tight by now and I couldn't manage more than a shuffle.
17-F more pain of the same.

Really enjoyed the course. Escaped the leech trap this week - rockman got caught big time around his ankles.

Great area, beaut terrain but map has some fuzzy patches and I think I was additionally hampered by a faulty map!!! Of course that is what i can say now - my mistakes weren't occassioned by map production difficulties.

Course Hard Medium - Splits

Feeling a bit shakey today so was happy to be timekeeper at newy parkrun for the send off for Scott Westcott. A smaller turnout than I'd expected, despite the rain. But the organisers did a magnificent job in making it a real spectacle. small club turnout - mapgirl on marshall duties, leepback and Bax on course behind the orange streak of MessEng.
rockman did a great job as photographer - making fast people look composed and slower people looking fast.

C • Takeover 2

Focus on strength and abs.
Warm up
10-9-8 - .- 10.. runners, push ups
*10/5-8/4 - .- 10.. burpees and squat jumps
*30 hand release pushups (*timed - 2:40)
10/10, 9/9, ...triceps dips, burpees
10-9-8 - .- 10. one leg calf raise each leg and double double
10/30, 10/25, 10/20, 10/15 one arm biceps,other and then both together.
*10/5-8/4 - .- 10.. burpees and squat jumps
*30 hand release pushups (timed 2:28)

Plus some other stuff I can't recall due to brain fade.
Tough day for all.

Yes well it was evenly tough until we were challenged to up weights in biceps. I did so - and very pleased to say I made it through the whole track - now double the weight from start of year.

Seemed harder than usual, possibly in response to yesterday's class. A few of us grunting.

Today's date has been an important one in our lives - 10 years ago I resigned from NRM. 46 years ago a young geology student turned up at my place (Saturday night) and hung around watching tv. The rest is "history"... or rather friendship, science, maths, travel, laughs, love, children and life.

C • sounds like good story 5

Gah - so Cory's back after her Central Aus marathon and it's back to legs, legs and more legs! Pretty tough even by her standards.
4 runs interspersed with squats, lunges and squat jumps, running man in pyramids 30-25-20-15-10. Then up!
Then triceps got a look in and we had to concentrate on our "bottoms" at the same time. Yes it's a natural connection.
Legs will be cactus tomorrow.

Bits felt all right but cold air still a real problem in my lungs. Beautiful morning.

At the briefing we were informed that the building works from last week were still continuing and that the route would be longer - continuing uphill. In addition there was some water balsting on paths and a detour was in place. I'd seen this on my warm up and I quite liked where we were going - a bit like our own TdF with switchbacks but not quite the mountain scenery or castles. Greeted with resignation! It didn't seem to be as cold as last week - but to my disappointment my hands didn't warm up until the Union.
So additional distances and climb are in the first sections - adding very noticeably to time.
Start-steps Rainforest walk -11:57 Rode through the initial challenges which included the switchbacks, and not feeling too bad until the extra hill bit.
Steps - cone 7:40 (19:37) Better than past few times and it felt so, though a few walking steps on flat which is a definite No.
Cone - steps Rainforest Walk6:41 (26:21)- not too bad by recent standards.
Steps - Finish - 13:21 (39:42)This is way over time but much better than recently with the extra bits thrown in too - so not unhappy at all. felt much better in the good parts and not much worse in the bad parts. but still absolutely no rhythm Tried to lengthen stride and felt downhills were better _ not running like a kid.

So today's class was given by Lewis, with whom I have a not so good track record. Cory's last few sessions were on upper body and we were promised legs today (Cory did a marathon last weekend. Edit - Cory is doing a marathon this weekend at Uluru) and legs with Lewis didn't appeal to me. So I was ready to bail should the need arise. It didn't!
In fact he shall now be known as Lazy Lewis - maybe he's tapering for something as all he did was the timing and a 1 example demo for each section.
Warm up.
upper body in different pyramids 45 sec, 15 break of 3 different then 30, 30, 30 with no break.
Same timing with triceps variations.
So where's the legs really? OK so then squats, fast feet and lunges - 2 rounds of above timing.
Jump squats onto bench (not Anna Mears variety though), side lunges which many found very unco, 1 leg squats (found on last round that front extension gives better stability for me than rear)
Then same timing with core.
Warm down.
Quite placid, and he's trying to demonstrate his sense of humour too - maybe that drained everything. Very puzzling.
So no excuse tomorrow with legs.

Friends' lunch overlooking water and mountains. Lots of O talk and lots of fun too. Mental Rest Day.

Says something when a Pump class is a good loosener for the Cross Fit Training from the previous day!chest was particularly affected.

All focus on upper body and strength with the promise of legs for the rest of the week.
Note: must tell her we'd like it the opposite so legs not cactus on weekends when people typically have runs etc.

Event: Newcastle OY #6 - Pothana
 

Took Elisabeth from Austria/Oxford/Paris/Ottawa. Introduced her to some people and then to Australian orienteering - very different to Ottawa. She did really well on Moderate Long. So having started her off it was my turn. Weather was quite cool and overcast. Map bordered by train line which was pretty busy and noisy, unfortunately. Map quite similar to Belford and Ian D had done his usual great course setting exploits.
Mick was there!!!

S-1 made a meal of this, as I think others did too. Something seemed funny with direction but eventually relocated from nearby dam.
1-2 Straight forward
2-3 bearing, through fence at crossing, w/c,w/c,track all in rough open with some trees. Saw what I suspected would be my #12 (it was but no use!! on my return) A little to right, as I suspected and picked it up quickly. First of 2 long legs.
3-4 bearing, track (but not seen) fence, track, pinged dam and through green, between thicker stuff and picked it well. leepback overtook me here but I was pleased with bearings so far.
4-5 shorter leg, bearing but aimed for w/c. Thought I was just N of green but was actually the thicket to the N again. Went N but decided thicket wasn't THE green and turned S. A little bit of time lost here. Started to suspect bearing was fine but not holding compass correctly because no description holder and using sandwich bag so holding differently.
5-6 enjoyed following w/c, even crossing it several times but nice area.
6-7 bearing, dam and through green (slow) kept w/c in sight but needed to "drift" further and ended up on track. Picked right way (just a little - 50m off)
7-8 bearing - fine
8-9 along w/c after crossing track.
9-10 mostly E but somehow found a fence then a track and then a track and a fence - neither of which I wanted (or should be 'there').Could see open land further on and knew that was the edge of map. Not sure what happened here . Must have been the swoosh of PowA flying by!!! but did notice he was to the N of me by a fair way - so obviously i wasn't in the right spot. Headed towards dam and then picked up line of log piles en route to termite mound.
10-11 could have used tracks or cross country - chose latter. Got suckered in by visible control on same w/c but not a problem. Lumpy grass slowed me down on checking splits with LH and PN.
11-12 basically N but again saw another control, but knew it was too close to road but seemed to be at end of some trees, but really it wasn't. Argh - uphill to the real 12.
12-13 mini bearing but to fence and to dam.
13-F bit tired but not too bad.

Really enjoyed it and longest advertised course I've undertaken. Easy running and not much off straight line really.
Rest of afternoon showing Elisabeth the Uni, various parkrun sites, harbour, beaches, Anzac Walk, Darby St and back to her apartment.

Nice day - but pretty bleak!
rockman did Short Hard - he is getting very game!

Hard medium - Splits

Just the week Cory decided to have a focus on upper body and virtually no cardio it is the week I've decided to volunteer at parkrun.
Quite enjoyed the partner section which is unusual. Ashleigh was struggling on some bits so we pushed each other, though we've decided counting when in oxygen debt is a bit of a hit and miss affair.
Mostly 10-5 pyramids of trios of exercises while other did stationery - such as plank or low pushup hold which was a killer on shoulders.Ash went for a run after class - silly girl, but she is young and enthusiastic. [I almost joined her].

Felt a bit of a weakling today but was heartened by instructor saying that she must have accidentally put together all the hard tracks as she was struggling. Biceps were the only respite, apart from Abs at the end.

A bit of climbing and reaching - not happy that gutters needed yet another clear out. Bloody (neighbour's) bamboo - wouldn't mind so much if there were pandas around.

funny how the most predictable and repetitive class is now the most anticipated. I don't understand me - most of the time.

From car to Museum and return - briskly. Interesting to see the massive changes in the "centre" of town.

Tough class- testing all the way. Mostly pyramids 10-5 and focussed on upper body. Thought run might be an option but the 2 came fairly late in the class time.When they did come about halfway around, the fog having lifted and sun coming out I decided I would rather be home putting out the washing. That shocked me and triggered me to contemplate a change in routine. If Cory's classes don't get you going nothing will. Maybe having her twice a week is too much of a good thing.

Event: Newcastle Pairs - Awaba
 

Pairs event at Jigadee - partnering rockman. Not quite as good a result as last year but enjoyable enough. Cool and damp after overnight rain, and we were promised both leeches and ticks. Yippe do!
After briefing off about 22 pairs went to first pivot point. Rocmakn divvied up the control loops and we enacted his plan. While said to be Moderate navigation some were a bit towards the Hard - which was fine. I had a couple of near misses with 2 controls.
Got in in time to collect our sausage sandwich and chat comparing leech bites. I had one on my back apparently but it was gone by then. Checked everything out before driving home only to find a BIG fat one drop onto driveway while unpacking the car. Ooops where has that been? Easily tracked down to top of calf but I was clear when we left Jigadee so it was a passenger. rockman clear which is more important.
Great event - lots of fun. Thanks to leepback and crew.

C • feeding time 7

Seeing as I was dirty and damp decided to attack the last of the front garden clearing. Light rain throughout but now it's done.

Sporting field adjacent to Parkrun start/finish was a great source of entertainment today.
We had seen possibly 10 or so people walking around looking at phones - so we know that is Pokemon Go. Some of these ended up at the cafeteria of the building where they partook of vast quantities of food. They emerged soon thereafter wearing uniforms. The field had been set up with cones and hoops - and they carried sticks and a ball (volleyball size or so) and so we realised it was the annual quidditch convention. Ah the day was almost complete for these lovely people - but what more to complete the paradise? The dulcet tones of a ukulele!

A whole different universe!! But they were very nice to be around.

C • Quidditch 2

Absolutely not enough!

Positive thoughts but not followed through - unfortunately.

Still cold and turnout was quite low.
At the briefing we were informed that the building works from last week were still continuing and that the route would be longer - continuing uphill. Not happily greeted. It didn't seem to be as cold as last week - but to my disappointment my hands didn't warm up until the Union and my nails hurt a lot for the first 3.5km.Wish I'd worn my thermal and maybe I have to get some gloves.

Start-steps Rainforest walk -12:00 Rode through the initial challenges and not feeling too bad until the extra hill bit. Same as last time. Picked out 2 women who I was trying to latch onto to use - like last week - to distract me. But lost contact with them early on and with windy course couldn't pick them up again. Saw them on the way back and it was definitely possible had I pushed a bit harder. Didn't latch onto 8yr old + dad as they passed me son signalled that today he might walk some to the way. A bit of a dash and dart from them, as usual with kids, and finally reeled them in with 1.5km to go.

Steps - cone 8:09 (20:10) worst for ever, though ran a bit but only last 1/3 of engineering hill
Cone - steps Rainforest Walk 7:03 (27:13)- not too bad.This was about the time I remembered from last time, so despite savage legs session yesterday not feeling anything very bad.
Steps - Finish - 13:15 (40:28)) Expected this because of the additional climb and distance and a few stops for whaling! A bit disappointed with being over the big 40 - way off what I was doing this time last year. Still I recover much better each time - but can't seem to make any inroads.