Training Log Archive: fkawam

Short Advanced at March Highlands
11 controls...4.4 km by the line
When I finished I thought I made 4 mistakes
-tentative running and paying attention to the cairn terrier like Hazel on 2
-bad bearing on 4 (but quick stop and good relocating near the field to the west that pointed straight to the control)
- illegal fence crossing after 10 to get to Second Line
- sloppy and slow from the go control (but not a biggy)
Luckily Stefan told me I was in error about 10... : )
The split analysis indicated a problem on 5 and 7...5 (the worst error?)...I don't get even after quick routing (only thing I see is slow running)...7 makes sense to me...I left the trail one turn too early...I was looking for the sharp bend as a cue to leave the trail unfortunately there was a sharp bend I did not pick up on right before as well...I remember looking for the sharp contour drop to match the terrain but did not see it on the map...now I see the lines...in either case the bearing was good and I trusted the compass so it was only the slow running and going down the hill on my butt that made me lose time
All in all I'm pretty pleased with how things went ...good o-ing speed for me to pay attention...generally good compass and map work for me

Pilot Competitive Stream Coaches Evaluation Simulation at Merivale Gardens with Jennie, Jeff (coaches), Bill, Tracy, Stefan, myself (evaluators), Alex, Philipe, Thomas (athletes)...fun and some good discussions

Short Advance - Splits

Some running with the map in the Rifle road south/Corkstown area before the skies opened up...

back to a good complete w/o

7 loops of the woods while Andrew did 6 (19:48)
2:58-56-50-50-45-43-33

OOC Training
Frank Ryan
Jeff, Eric, Alex, Trevor, Randy, Ian, Philiipe, myself

w/u
over to 4H loop...1 loop....back
w/o
5 x [5 x80m strides with equal rec 30s - park perimeter (~400m)-maplewood/crestview/rob roy/henley road loop (~400m) ]
-1 min between sets....relaxed pace in packs
-sets 1-3-5 no rest between park/road loop ; 30 s rec on sets 2 and 4
- Ian 4 sets
-Philipe...raced earlier today so strides and 200m's with passing acceleration past Eric, Alex and Trevor
w/d
5 roads loops opposite direction

Jeff (bike) - 3 x (5 x 4H loop) 1 min btwn sets safe turn in sets (~15 s) progressively faster in sets....then 3 x strides-road loop-3xstides road loop opp direction

workout...made the mistake of talking instead of warming down...

Stretching over an hour period while watching TV post workout

Easy cycling commuting for groceries and going to physio and back...popping and pain in the knee at the start each time (except back from Westgate)

Appointment with Anne today. She confirmed what my gut feeling was...the knee was sore due to the back...technically the back (agrgravated by driving, sitting,..and who knows what else caused ITB tightenness...Three rounds of needling...the first two got rid of all the pain and stiffness...lots of grabs.....the third round three released some more tight knots but the needling has left my leg sore... the good type :0...in several spots...
Not so big a pop and no pain in knee at the start of the cycle home from the appointment

Jeff you should give Anne a call she might be able to help your ITB as well

C • Calling Anne 2

Parkway to safety light then cross over with some 2 km surges...went to track with the intention of doing a hard 2 km on the track (reverse d) but between my knee and the wind decided to pack it in and top off to 11 km with a walk in