Training Log Archive: ZedIn the 30 days ending Jun 30, 2017:
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Friday Jun 30, 2017 #
run 41:54 [3] 7.24 km (5:47 / km)
With both dogs, up boundary track past cottages back down valley. Beautiful morning.
Now at Pt Germien ready for 12 hour Rogaine tomorrow.
Now at Pt Germien ready for 12 hour Rogaine tomorrow.
Thursday Jun 29, 2017 #
run 41:20 [3] 7.0 km (5:54 / km)
Hawthorndene loop with Jenny and Wally- poo. Quite foggy in parts and a bit rainy to begin with.
Wednesday Jun 28, 2017 #
run 1:01:00 [3] 10.2 km (5:59 / km)
Up QJD back via Redwoods with Callum.
Tuesday Jun 27, 2017 #
swim 19:40 [3] 1.0 km (19:40 / km)
Lunch time swim.
cycle (Commute ) 1:25:00 [3] 21.0 km (4:03 / km)
Monday Jun 26, 2017 #
yoga 55:00 [1]
Class at gym with Tarn. Lots of lying down breathing deeply plus various stretches . Quite relaxing. Learnt a new stretch called 'rocking the baby'. In sitting you cradle your lower leg in your arms and rock it. This is quite hard if you are not very flexible like me, although the action is strangely soothing!
Sunday Jun 25, 2017 #
orienteering (South para orienteering ) 1:34:00 [3] 6.13 km (15:20 / km)
Course 4. 3.6 km
If anything I'm getting worse. I must be a resilient person otherwise I would've given up o long ago. Messed up 2 getting distracted by how the ground looked and ignoring distance and compass. Parallel error on 4 and relocated fairly quickly to correct spur but too high so Bermuda Triangle-d myself and got really confused when things didn't fit. Ran out to track to check I was still in same universe and had not been abducted by aliens as I felt quite baffled. Also had trouble with 6 but had plenty of company there. Saw Fern there who had started way after me, and then kept seeing her which made the rest more interesting and fun and I tried harder.
Need an action plan for focus for future . E.g. Walking first 4 controls constantly repeating the plan , compass checking and pace counting and also repeating possible traps to avoid?
I am glad I am attending the upcoming junior camp. I might learn something.
If anything I'm getting worse. I must be a resilient person otherwise I would've given up o long ago. Messed up 2 getting distracted by how the ground looked and ignoring distance and compass. Parallel error on 4 and relocated fairly quickly to correct spur but too high so Bermuda Triangle-d myself and got really confused when things didn't fit. Ran out to track to check I was still in same universe and had not been abducted by aliens as I felt quite baffled. Also had trouble with 6 but had plenty of company there. Saw Fern there who had started way after me, and then kept seeing her which made the rest more interesting and fun and I tried harder.
Need an action plan for focus for future . E.g. Walking first 4 controls constantly repeating the plan , compass checking and pace counting and also repeating possible traps to avoid?
I am glad I am attending the upcoming junior camp. I might learn something.
6 AM
run (Winter solstice run) 18:55 [3] 3.66 km (5:10 / km)
Note the time!!
Stayed over at As to attend her annual Winter Solstice Run and Swim and breakfast. I've had 15 invites and have only attended 2 x!!
The group met at 6 am at Seacliff hotel for a run to the end of Brighton jetty and back then a plunge into the sea. Early morning is a strange and unfamiliar world I avoid visiting in general but this was quite fun. Callum and I ran alone so I had plenty of time to admire Venus looking very bright and I marveled at the many dog walkers and people fishing on the jetty. Then we had a brief swim ( wetsuits banned) followed by breakfast and participatory medals made and awarded by A's 87 year old father, himself a veteran of 62 marathons.
Stayed over at As to attend her annual Winter Solstice Run and Swim and breakfast. I've had 15 invites and have only attended 2 x!!
The group met at 6 am at Seacliff hotel for a run to the end of Brighton jetty and back then a plunge into the sea. Early morning is a strange and unfamiliar world I avoid visiting in general but this was quite fun. Callum and I ran alone so I had plenty of time to admire Venus looking very bright and I marveled at the many dog walkers and people fishing on the jetty. Then we had a brief swim ( wetsuits banned) followed by breakfast and participatory medals made and awarded by A's 87 year old father, himself a veteran of 62 marathons.
Saturday Jun 24, 2017 #
run 1:35:13 [3] 15.13 km (6:18 / km)
Station road run with Jenny and Callum via echo tunnel. Very nice to be out in the sunshine.
Friday Jun 23, 2017 #
Pilates 55:00 [2]
Gym class. Knees a bit sore today after running. Bought some gel inserts.
cycle 25:00 [3]
To/ from Blackwood.
Thursday Jun 22, 2017 #
run (Belair) 1:07:03 [3] 12.37 km (5:25 / km)
Just 3 off us tonight, including Callum. Nick kindly kept me company . Up to Redwoods, bessa blocks to Saddle hill road, up to QJD and back down via QJD. Nice run.
Wednesday Jun 21, 2017 #
run 49:44 [3] 8.73 km (5:42 / km)
Nice to be in the sunshine on the shortest day. Up the valley to Redwoods up and over and down via Melville house track. Both dogs came too.
Tuesday Jun 20, 2017 #
cycle (Commute) 1:30:00 [3] 20.0 km (4:30 / km)
Cycle commute. Cold on way home after at stop at Blackwood. I don't really enjoy night cycling in traffic on the way home, bit tiring, but the ride in was a good chance to experience some sunshine.
yoga 20:00 [1]
Would've done longer but T was bleating for tea, house was freezing without fire on, poultry needed to be shut I etc etc
Monday Jun 19, 2017 #
run 34:23 [3] 5.6 km (6:08 / km)
Loop through Belair with Callum in the dark up to Belair station back along streets.
Sunday Jun 18, 2017 #
orienteering 1:58:00 [3] 8.5 km (13:53 / km)
Course 4 Parra Wirra OY.
After helping with the Junior exercise I was behind most starters. Managed to mess up route to number 3 doing exactly what I'd said to myself I 'must not do' on this leg drifting on my bearing thinking the correct way didn't look spur-like enough and going a spur to the west. Corrected and headed back to control. Saw Rob T here and then cont to see him on and off to 9. Choose road route for control 4 and was honked by some friends driving past to the o which made me jump. Messed up last simple section into the control overshooting to the rock to the NNE. 9 took 2 tries to find the rock on the little spur with thick young tea tree making going slow. The leg to 13 - rock on the side of a big long spur - was a bit scary and proved difficult. Plan was ok run down spur until it narrowed estimating 500 m from yellow knoll. Turned off spur about 100 m too far as I found out when no control was there so headed back along side of spur. Thinking about abandoning here but luckily found control. Noticed I was walking a lot by now. No trouble with next few controls just slow slow slow through thick and steep scrub. Made a 90 degree error coming out of 17 ( put my glasses away too soon thinking rest was straight forward). Leith took 2 minutes on this leg I took more than 5! Relieved to finish. Felt like I'd been in a Parra Wirra time warp!
15 minutes behind leader in my group who assured me she'd had a shocker of a run.
Softened greatly by L having a good run ( is vicarious success a thing ?!)
After helping with the Junior exercise I was behind most starters. Managed to mess up route to number 3 doing exactly what I'd said to myself I 'must not do' on this leg drifting on my bearing thinking the correct way didn't look spur-like enough and going a spur to the west. Corrected and headed back to control. Saw Rob T here and then cont to see him on and off to 9. Choose road route for control 4 and was honked by some friends driving past to the o which made me jump. Messed up last simple section into the control overshooting to the rock to the NNE. 9 took 2 tries to find the rock on the little spur with thick young tea tree making going slow. The leg to 13 - rock on the side of a big long spur - was a bit scary and proved difficult. Plan was ok run down spur until it narrowed estimating 500 m from yellow knoll. Turned off spur about 100 m too far as I found out when no control was there so headed back along side of spur. Thinking about abandoning here but luckily found control. Noticed I was walking a lot by now. No trouble with next few controls just slow slow slow through thick and steep scrub. Made a 90 degree error coming out of 17 ( put my glasses away too soon thinking rest was straight forward). Leith took 2 minutes on this leg I took more than 5! Relieved to finish. Felt like I'd been in a Parra Wirra time warp!
15 minutes behind leader in my group who assured me she'd had a shocker of a run.
Softened greatly by L having a good run ( is vicarious success a thing ?!)
C • 13 4
Friday Jun 16, 2017 #
run 40:53 [3] 5.11 km (8:00 / km)
Slow hilly jog with Callum. Legs a bit sore from last night. Light rain.
cycle 1:41:00 [3] 28.0 km (3:36 / km)
Cycle with Kay that we'd talked of doing for some time. Used her time and distance ( as surprise surprise I paused my garmin for a bit.) very scenic ride up Old Norton Summit road to Norton Summit, around to Marble Hill road and back down Montacute road. K pointed out lots of interesting things so felt like a nice tour. Wet my appetite for some cycle touring!
run 48:31 [3] 8.09 km (6:00 / km)
Run 2. Run with Bridget , Fern and crazy Bear. Last we will see of B for a while!! Loop around Western part of Belair then back along cMinnow creek and Sturt Ave. Felt better than I expected although the Bear engine helped. Treated myself after to a hot bath with salts which my tired legs appreciated. I haven't had a hot bath for years!
Thursday Jun 15, 2017 #
run 54:03 [3] 9.43 km (5:44 / km)
Belair run with Nick, Lauren, Jenny and Callum. Steps loop but coming back down Queens Jubilee Drive. Seemed very dark. Pushed myself hard down QJD ( while Lauren chatted) and N disappeared into the distance. Legs felt a bit tired after. Saw lots of possums tonight. They seems to like the still conditions.
Wednesday Jun 14, 2017 #
run 49:42 [3] 7.58 km (6:33 / km)
Up Saddle hill road back via Saddle hill track. Slow today.
swim 29:30 [3] 1.5 km (19:40 / km)
Swim after work. Used flippers for 500 m but decided they don't fit well and were very uncomfortable.
Trampoline 30:00 [3]
Met Leith and Tarn at Bounce. L achieved double back flip goal, finally. He was quietly ecstatic!
Tuesday Jun 13, 2017 #
Pilates 55:00 [3]
Sunday Jun 11, 2017 #
run (Jog) 1:18:32 [3] 10.8 km (7:16 / km)
With Bryn - who as usual was faster on the ups and slower on the downs. Up Olave hill, park boundary track past cottages, up and over to Redwoods and back as far as plant nursery. I bought some plants and walked back from here.
Saturday Jun 10, 2017 #
run (Long) 2:01:00 [3] 20.03 km (6:02 / km)
Pony ridge, brown hill creek, Tilley's hill, Charlick rd, waverly ridge, sheoak, Ising rd, railway, Redwoods, valley, home. With Lauren ( who'd already trained hill intervals) and both doggies. Beautiful sunny winter afternoon- was lovely to be out in it on a running 'tour.'
Friday Jun 9, 2017 #
run 33:32 [3] 5.8 km (5:47 / km)
Up saddle hill rd, back via Redwoods down valley where I met a friend for a walk ( which I didn't measure.)
Thursday Jun 8, 2017 #
run 52:00 [3] 8.8 km (5:55 / km)
Belair run. Park boundary to house that was, back along valley.
Wednesday Jun 7, 2017 #
run 1:07:29 [3] 10.45 km (6:27 / km)
Late start day so did my lovely Wednesday morning run with Callum in crisp sunny conditions. Up the valley to the resurfaced Melville house track ( looks very road like now), up and over to Redwoods, up bessa blocks , over Saddle hill rd, dam track then down QJD / parallel tracks. Felt pretty good.
orienteering (Sprintalvals) 18:00 [3] 1.93 km (9:20 / km)
At Shepherds hill. Robin's training. Lots of Fun, although night vision is not my strong point . Couldn't keep up with L.
Turned garmin on part way through.
Turned garmin on part way through.
Tuesday Jun 6, 2017 #
swim 32:00 [3] 1.5 km (21:20 / km)
Not very smooth tonight, feeling out of practice.
Monday Jun 5, 2017 #
run (3 km time trial) 12:42 [3] 3.0 km (4:14 / km)
3 km time trial. Was hoping to go under 13 so pleased with this. Faster first km helped, as did some pacing help on the last lap! Leith finished 5-10 seconds ahead. He needs a watch.
run 25:00 [3]
Warm up and cool down.
Sunday Jun 4, 2017 #
orienteering 1:00:00 [1] 3.08 km (19:29 / km)
Walking round contour only course with Leith. At Mt Crawford. Good navigating exercise . Was lovely in the forest.
orienteering 1:08:00 [2] 4.0 km (17:00 / km)
Short hard ( most of was running out of time) . My Crawford training day. Time a bit of a guess as I lent my watch to Leith and didn't check clock at finish. Includes bringing in last 4 controls.
Saturday Jun 3, 2017 #
yoga 1:00:00 [3]
Saturday afternoon yoga class at Blackwood gym. I had lots of sore bits from yesterday's weights and upper body and yesterday's runs, so this was fabulous. The deep breaths alone are of value physically and mentally. Balance work was also effective for ensuring sustained focus which I would like to get better at in the forest.
Friday Jun 2, 2017 #
run (Run 1) 1:07:00 [3] 11.0 km (6:05 / km)
Run through Belair up to Crafers west and back with Callum. Perfect running conditions through the cool damp valleys and sparkling sunshine.
run (Run 2) 34:00 [3] 6.0 km (5:40 / km)
Run with Biddy and Bear and then Adrian in late afternoon sun. Once crazy Bear finally settled he was a super engine pulling me up hills. Felt pretty good.
Gym machines 45:00 [3]
Including some stretches/ yoga postures.
Thursday Jun 1, 2017 #
run 1:06:28 [3] 9.2 km (7:13 / km)
Slow plodding run after poor night sleep. Up boundary track, past cottages, past Redwoods up single track to Saddle hill rd, down the now reopened Saddle hill track and home.