Training Log Archive: SwissMissIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
6 AM
Running warm up/down 15:00 [3]
walk/run with Maggie
7 AM
Running 13:22 [3] 2.57 km (5:12 / km)
2 x small ridge efforts at 5:11 5:07
Wednesday Mar 30, 2016 #
7 AM
Running tempo 23:53 [3] 4.36 km (5:29 / km)
G - oval - 2 x 1km efforts 4.42, 4.38
Monday Mar 28, 2016 #
7 AM
Orienteering 2:00:00 [3]
Day 3 of Easter at Foxlow Flat
Waking up controls at Foxlow Flat - very enjoyable early morning training session. Very happy with nav except for 192 - a rock face near a watercourse which gave me a bit of trouble. Got a bit concerned that if I can't find it, competitors might have trouble too!!! Ari told me he had trouble with it the previous day!!
Control collection after race - glad whole exercise is over :)
Waking up controls at Foxlow Flat - very enjoyable early morning training session. Very happy with nav except for 192 - a rock face near a watercourse which gave me a bit of trouble. Got a bit concerned that if I can't find it, competitors might have trouble too!!! Ari told me he had trouble with it the previous day!!
Control collection after race - glad whole exercise is over :)
Sunday Mar 27, 2016 #
Walking 2:00:00 [3]
Preparing for Day 3 of Easter Carnival
Putting controls out with Chris. Very disappointing to find 4 control stands removed... @#$% .... big day with lots of work but got it all done :)
Putting controls out with Chris. Very disappointing to find 4 control stands removed... @#$% .... big day with lots of work but got it all done :)
Saturday Mar 26, 2016 #
10 AM
Orienteering 50:25 [3] 6.0 km (8:24 / km)
Easter Day 1 at Isaacs Ridge
The walk to the start reminded me very much of Switzerland - steep! What a view from the top though.
Was pretty relaxed going into the race and the controls kept coming up where I expected them :) A bit slow going into 10, very careful with 2nd half and tried really hard to focus on the job. Very happy with fairly clean run:
Moi 50.25, Jenny 53.00, Linda 55.24
Enjoyed the course which suited my running legs - esp from the 3rd last control. I pretended it was parkrun and ran like the clappers.
The walk to the start reminded me very much of Switzerland - steep! What a view from the top though.
Was pretty relaxed going into the race and the controls kept coming up where I expected them :) A bit slow going into 10, very careful with 2nd half and tried really hard to focus on the job. Very happy with fairly clean run:
Moi 50.25, Jenny 53.00, Linda 55.24
Enjoyed the course which suited my running legs - esp from the 3rd last control. I pretended it was parkrun and ran like the clappers.
6 PM
Cycling 25:00 [3]
Ride home from Hackett OA coaching and development meeting. Beautiful evening for riding.
Friday Mar 25, 2016 #
1 PM
Orienteering 18:50 [3] 3.0 km (6:17 / km)
Prologue sprint at UC
haven't been on UC map for a long time and enjoyed running a course there. Watching the elite race definitely helped when it came to a route choice near spectator/assembly area.
Went out slow and steady, lost a bit of time between 6 - 7 when I was heading in the right direction but lost confidence in the big carpark, also lost time at 10 where I was distracted by some Uni students shifting sofas around until one student mentioned there is a control around the corner :)
haven't been on UC map for a long time and enjoyed running a course there. Watching the elite race definitely helped when it came to a route choice near spectator/assembly area.
Went out slow and steady, lost a bit of time between 6 - 7 when I was heading in the right direction but lost confidence in the big carpark, also lost time at 10 where I was distracted by some Uni students shifting sofas around until one student mentioned there is a control around the corner :)
3 PM
Cycling 30:00 [3]
Cycling from UC to Kaleen and later on from home to Pat's house to O-shed to Pat's house for a glass of wine and home again
Wednesday Mar 23, 2016 #
Running 30:14 [3] 5.53 km (5:28 / km)
3 x 1k efforts at G oval 4:42, 4.37, 4.35
Tuesday Mar 22, 2016 #
Cycling 2:00:00 [3]
Lovely cruising from Kaleen to Lake BG. Have not done West basin for a long time and couldn't believe how much foresting has happened near GG house. Great day with Manuela & Felix.
Monday Mar 21, 2016 #
6 AM
Running tempo 28:40 [3] 5.57 km (5:09 / km)
ahr:137
Pine Ridge - usual out and back run - had to climb through gate twice. Started run with head lights :(
Sunday Mar 20, 2016 #
Cycling 42:00 [3]
Ride to Pine Ridge - very pleasant
Saturday Mar 19, 2016 #
7 AM
Cycling 30:00 [3]
Ride from Kaleen to parkrun and back. Picked up Swiss visitors on way.
8 AM
Running race 22:31 [5] 5.0 km (4:30 / km)
Parkrun at Lake G with internationals first timer Manuela & Felix. Nice steady race - overtook this guy with the name Pickles on the back of his shirt several times. He didn't like being overtaken by a skirt and fired up several times and finished in front of me.
Wednesday Mar 16, 2016 #
7 AM
Running tempo 31:12 [3] 5.47 km (5:42 / km)
3 x 1k at G oval around 4:50ish
Tuesday Mar 15, 2016 #
10 AM
Orienteering 2:00:00 [1]
Putting 32 control stands out and carrying water to 2 drink stations. Am appreciating water controls a lot more from now on :).
Was very pleased I did not see a snake despite the warm weather.
Was very pleased I did not see a snake despite the warm weather.
Monday Mar 14, 2016 #
6 AM
Running tempo 15:00 [3]
Brief wake up run on small ridge - 2 x 1k efforts
9 AM
Orienteering 10:00 [3]
Orienteering coaching at Qbn Primary School. Putting controls out and collecting. Cool little map 1:2000 scale.
4 PM
Walking 40:00 [3]
From Shepherd's lookout twds Molonglo River. Stinking hot day and would have love to go for a quick dip but ran out time.
Saturday Mar 12, 2016 #
7 AM
Cycling 15:00 [3]
Ride to Lake G to meet everyone for Parkrun
8 AM
Walking 44:00 [3] 5.0 km (8:48 / km)
Parkrun with Lindy and first timer Comet. Met plenty of people along the way. Annabelle and horsey friend Lauren were there, worried Chris might overtake them during the run.
Plenty of other friendly faces GM, Al, etc.
Plenty of other friendly faces GM, Al, etc.
9 AM
Running 25:00 [3]
Annabelle rode bike home while I got a 'real' run in. Felt so warm on the way home.
Thursday Mar 10, 2016 #
Running tempo 31:27 [4] 5.56 km (5:39 / km)
ahr:130
Run to pine forest and back. Was warm at 6:30 already and enjoyed beautiful sunrise.
Wednesday Mar 9, 2016 #
Cycling 45:00 [3]
Leisurely ride around Lake G - was almost cold when I started but warmed up quickly.
Tuesday Mar 8, 2016 #
6 AM
Running 28:33 [3] 5.49 km (5:12 / km)
ahr:132
Tempo run at Pine Ridge - v enjoyable. Had to sprint to get through the front gate before it closed.
9 AM
Swimming 25:00 [3]
A long overdue swim at the AIS. Had whole lane to myself and was lucky in the showers. Aqua had just finished and showers can get very busy. But all was good. 10 x 100 on 2:30. Feel so flat with upper body strength...
Monday Mar 7, 2016 #
7 Minute workout 21:00 [3]
Am doing at least one 7 min workout daily but was desperate to log something today.
Cycling 20:00 [3]
Easy ride to meet Treadlie at Lyneham North and back home
Sunday Mar 6, 2016 #
Orienteering 36:32 [3] 2.7 km (13:32 / km)
ACT Middle at Honeysuckle Creek
After previous attempts on this map, i knew I had to be cautious. What do I do? Stuff up #1 and didn't go far enough when I got to my first AP - fossicking cost me 2 mins. Get to control just before Alison Inglis who started 2 mins behind me. Ah well, I will make up for it. Off I went at great speed on a vague crap bearing until I finally relocated and crawled back to #2. There goes another 3:40.... after that I finally came to my senses and had a clean run. Patrick Miller was on fire and did the course in 25 mins, Toni B 32 mins, Cath 34 mins.
Great day, great course by Craney.
After previous attempts on this map, i knew I had to be cautious. What do I do? Stuff up #1 and didn't go far enough when I got to my first AP - fossicking cost me 2 mins. Get to control just before Alison Inglis who started 2 mins behind me. Ah well, I will make up for it. Off I went at great speed on a vague crap bearing until I finally relocated and crawled back to #2. There goes another 3:40.... after that I finally came to my senses and had a clean run. Patrick Miller was on fire and did the course in 25 mins, Toni B 32 mins, Cath 34 mins.
Great day, great course by Craney.
Saturday Mar 5, 2016 #
10 AM
Cycling 30:00 [3]
Ride to CIT Bruce to O-ing. Lovely warm-up/cool down. Love getting to event by bike.
Orienteering race 14:58 [5] 2.0 km (7:29 / km)
ACT Sprint Champs at CIT Bruce
Fun course that started in bushland and stayed in bushland for first 4 controls. Lost 20 secs at #2 where I checked out the termie en route - just because it was there!! All others I was quite happy with. Wasn't sure whether reaching across the hedge was an option - I played it safe and ran around.
Fun course that started in bushland and stayed in bushland for first 4 controls. Lost 20 secs at #2 where I checked out the termie en route - just because it was there!! All others I was quite happy with. Wasn't sure whether reaching across the hedge was an option - I played it safe and ran around.
Friday Mar 4, 2016 #
7 AM
Cycling 38:00 [3]
Ride to Lake G Penninsula, back to Girralang oval for quick run and then home
Running tempo 12:00 [3] 2.47 km (4:51 / km)
ahr:137
2 x 1km threshold efforts at Girralang oval. 4.39, 4.35 - v happy :)
Wednesday Mar 2, 2016 #
7 AM
Walking 40:00 [3] 5.0 km (8:00 / km)
Walk/run with VIP Liz - fun as always
6 PM
Orienteering race 18:49 [3]
Twighlight at Karabar High Queanbeyan
Great new map by Lukas Frei and fun course. Had no idea course extended over High School and Primary School and loved fast and furious fun course. Tried to go slow and steady and didn't make major mistakes :)
Great new map by Lukas Frei and fun course. Had no idea course extended over High School and Primary School and loved fast and furious fun course. Tried to go slow and steady and didn't make major mistakes :)