Training Log Archive: NSW StingerIn the 31 days ending Jan 31, 2009:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||
Saturday Jan 31, 2009 #
Note
i got home at 10.30pm last night after getting a lift with Kathryn folks from the airport. When we got to Thorpdale you could see the big red glow and I though shit that's close. Ten Mile Creek Road had a closed sign which we ignored. A couple of mins later, and 2km from home we found a spot fire just getting going about 50m to the west of the road. After a moment thought John and I hoped out and took a couple of branches to it. It was only about 4x4m but I was surprised how much effort it took and heat it disbursed. Just as we had it under control and were digging up some dirt to chuck over it and other truck came along and were surprised of the fire. They called big truck down to finish it off. So at least it made my trip home seem worthwhile. But keen sandles and white boardies probably aren't the most appropriate gear.
The front had moved north and was now 1.5km from the house so it was an uneventful night. But the wind is picking up now so the smoke is blowing away and you can see where the fires are. There's plenty of helicopter action down at the dam, but now flames in sight for the moment.
The front had moved north and was now 1.5km from the house so it was an uneventful night. But the wind is picking up now so the smoke is blowing away and you can see where the fires are. There's plenty of helicopter action down at the dam, but now flames in sight for the moment.
Strength work 30:00 [3]
Didn't really feel like doing anything, so did a bit of weights
Friday Jan 30, 2009 #
Note
Well Kathryn is packing the car with our valuable possessions as the bushfire that started yesterday is fighting against the wind and jumped the highway on route to the DIS.
Any hints on what I should be saving? (since I'm in Canberra) Since my car is broken anyway I have asked Kath to roll it into the fire and film it burning.
Well the fire has now jumped across the highway (against the wind) and within 1km of our house. Here is a map of the area at 4am (we live at 332 588).
http://www.cfa.vic.gov.au/incidents/images/news_im...
fire3.jpg from http://robpreston.vox.com/
fire(02).jpg from http://robpreston.vox.com/
fire4.jpg from http://robpreston.vox.com/
Any hints on what I should be saving? (since I'm in Canberra) Since my car is broken anyway I have asked Kath to roll it into the fire and film it burning.
Well the fire has now jumped across the highway (against the wind) and within 1km of our house. Here is a map of the area at 4am (we live at 332 588).
http://www.cfa.vic.gov.au/incidents/images/news_im...
fire3.jpg from http://robpreston.vox.com/
fire(02).jpg from http://robpreston.vox.com/
fire4.jpg from http://robpreston.vox.com/
MTB Cycling (Weston to Bruce) 43:26 [3] 15.63 km (2:47 / km)
slept:7.0
morning commute from Matt's to ACTAS.
Thursday Jan 29, 2009 #
Note
Yesterday arvo I planned to meet Kathryn at the coast to go for a paddle. When I hoped in the car, the bastard wouldn't start. Probably blew another starter motor or something. So annoyed as I couldn't wait to get out of the house.
The temp about the back of our house peaked at 45.2degrees about 5pm. We went for a swim in the dam at the bottom of the hill which was nice, but needs a better access point. I've encouraged Kath to build a jetty.
The temp about the back of our house peaked at 45.2degrees about 5pm. We went for a swim in the dam at the bottom of the hill which was nice, but needs a better access point. I've encouraged Kath to build a jetty.
C • Hot! 7
Running (Delburn forest) 26:00 [2] 4.5 km (5:47 / km)
shoes: Salomon XA Pro (white)
a very slow and pathetic jog along TMCRd before heading to Melbourne on the train (then to Canberra by plane).
Wednesday Jan 28, 2009 #
Road Cycling (DIS, Trafalgar, Thorpdale) 2:15:16 [3] 67.0 km (2:01 / km) +660m 1:55 / km
slept:8.5
a not very early moring ride. Down the hill to Driffield, parallel to the highway to Narracan, then onto Princes to Trafalgar. Up the big hill to Thorpdale (actually not as big as I expected) then towards MN, onto Strezlecki and home. Felt pretty good in parts and pushed hard for the last 30mins to keep average up at 30kph. It was 23 degrees when i started and 33 when I finished.
Tuesday Jan 27, 2009 #
Running (Delburn forest) 1:16:44 [3] 13.0 km (5:54 / km) +250m 5:23 / km
slept:8.5 shoes: Salomon XA Pro (white)
morning run before it got too hot. Along TMCRd, then thru all the single tracks and back thru the plantations. Legs didn't have much pep but it could have been worse.
Monday Jan 26, 2009 #
Running (Holey Plains SP) 1:00:40 [3] 11.4 km (5:19 / km) +200m 4:54 / km
slept:10.0 shoes: Nike Bowerman
morning run with Kathryn and Aislinn who was the last remaining visitor. We drove to Rosedale, then south to some forest, just to go somewhere different (and Aislinn was heading to Sale). Mostly on softish sandy tracks and a bit on bitumen. Once I warmed up I felt pretty good and it was quite hot by the end.
MTB Cycling (Blores Hill) 1:33:16 [2] 18.74 km (4:59 / km) +300m 4:36 / km
shoes: Cannondale Rush
After the run we drove north to Blores Hill mountain bike trails, near Lake Glenmaggie. There are some fun trails through pretty open euculypt forest and not too many hills. Tried most of the trails, there is about 15km of single track. Legs were a bit tired from yesterdays ride.
We stopped for a swim at Cowwarr weir on the way home. Plenty of people enjoying Australia Day.
We stopped for a swim at Cowwarr weir on the way home. Plenty of people enjoying Australia Day.
Sunday Jan 25, 2009 #
MTB Cycling (Delburn-MirbooNorth) 2:40:00 [3] 38.9 km (4:07 / km) +700m 3:46 / km
slept:3.5 shoes: Cannondale Rush
The morning after the night before ride- with a big group heading to Mirboo North bakery via the Rail trail. On the way home the group splintered and the keen guys tried most of the local single tracks, some I didn't even know existed. It was pretty warm by the time we finished and I was pretty stuffed.
Kayaking (Inveloch) 1:17:00 [3] 10.0 km (7:42 / km)
shoes: Fenn Millennium
Evening paddle at Inveloch with the remaining crew- Jarad, Prong, Aislinn and Kathryn. I paddled the double Red7 with Aislinn (her first time in a real boat), and we had no troubles at all. We first paddled around the big sand island then out towards to the surf. After 30mins things got much trickier, with Kathryn and Prong both going swimming. So I swapped into the Millenium and Kathryn and Aislinn paddled in the protected waters. Jarad and I made it through the break, and I caught a cracka wave back in managing to stay on it much longer than expected. Meanwhile Prong was still having fun, losing his hat and sunnies but keeping hold of his ski which was better than Jarad. On our next trip thru the break Jarad got smashed by the lip of a wave and came out losing hold of the boat. He was yelling and waving at me though I wasn't sure whether to go for him or the boat. But he was worried about being swept out to sea in the very strong currents. So he was hanging onto the back of my boat while I tried to paddle back in. But a big set came through and eventually he was washed off, so was I and we were both without a boat. As least we still had our paddles! 10-15mins later we were back in the shallows and Prong had rounded up Jarads boat and I had might. All fun and games as long as no one gets hurt. Leg ropes and PDF's a must next time... :-)
Saturday Jan 24, 2009 #
Running long (Mt Baw Baw to Gwinear rtn) 2:10:00 [3] 21.14 km (6:09 / km) +700m 5:17 / km
shoes: Salomon XA Pro (white)
I had been keen to go running at Baw Baw again so I organised the first session of the Delburn Insitute of Sport training camp from Baw Baw village. It is a long, windy and steep drive but its well worth it. A big group consisting of Blair, Prong, Ben, Mace, Jas (fresh back from Sweden), Hanny, James A, Josh, Aislinn and myself headed off on the Village Loop anticlockwise. Groups gradually formed and we headed out to Mt St Gwinear carpark (58mins). The hills aren't big because you start at 1300m and the highest is only about 1580m, but they felt a lot tougher then they looked. On the way back the final 4 detoured via Mt Baw Baw. I really enjoyed this run and it was great to have lots of company.
Friday Jan 23, 2009 #
MTB Cycling (Delburn forest) 1:04:02 [2] 17.0 km (3:46 / km) +285m 3:29 / km
shoes: Cannondale Rush
Evening ride with Kath, Matt and Amander Koerber who had arrived for the weekend.
Thursday Jan 22, 2009 #
Road Cycling (Delburn to Dumbulk rtn) 2:41:00 [3] 72.0 km (2:14 / km)
morning ride which wasn't early enough to miss the super strong hot Nor-Wester. To Mirboo North, Mirboo (actually blinked an missed it), Dumbulk. Then big climb out of Tarwin river up to MN and back home. Found a great plum tree bang on the 2hr mark which was very refreshing. Still looking for the cold coca-cola tree though.
Running race (Harriers Run) 21:29 [5] 5.0 km (4:18 / km) +150m 3:44 / km
shoes: Nike Bowerman
Fortunately it cooled down a quite a bit, but I had a headache so wasn't looking forward to the run so didn't warm up much. Somehow I have the same handicap as Kathryn, and I hung on for about 100m, but only because she took it easier than normal. The course was really hilly and on some nice dirt trails so I actually really enjoyed it. I still have some improvements to make. 1 min handicap in front of Kathryn would have been a good battle.
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Bowerman
Short warm up, long cool down including talking 2009 goals with John.
Wednesday Jan 21, 2009 #
Strength work 30:00 [3]
some weights and core exercises while watching the simpsons. Just couldn't be arsed running today.
Tuesday Jan 20, 2009 #
Running (Delburn forest) 30:26 [3] 5.76 km (5:17 / km)
shoes: Merrell Overdrives
Geez what a stinker it was today. 38degrees at my place and wind so strong I could have kitesurfed to New Zealand.
Monday Jan 19, 2009 #
Running (Anglesea) 36:00 [3] 5.5 km (6:33 / km)
slept:8.0 shoes: Nike Bowerman
early morning run with Kathryn along the beach and over the headland to Point Roadknight. Felt sluggish, but always do before 7am.
Sunday Jan 18, 2009 #
MTB Cycling (Forrest) 2:41:00 [3] 40.0 km (4:02 / km) +800m 3:40 / km
slept:8.0 shoes: Cannondale Rush
I rode in a group lead by Sam Maffett, first on the red carpet track, then to forrest football oval, then some more tracks to the north. The pace was good when we were moving, but there were the usual stops involved in big group riding.
Running (Anglesea) 34:35 [3] 5.83 km (5:56 / km)
shoes: Nike Bowerman
Afternoon jog around to Point Roadknight and back. Legs felt ok, but knees a bit sore.
Saturday Jan 17, 2009 #
Running (Essendon) 43:46 [3] 8.55 km (5:07 / km) +75m 4:54 / km
slept:9.0 shoes: Nike Bowerman
morning run with Kathryn down to the Maribyrnong River.
MTB Cycling (Anglesea) 1:20:00 [3] 20.1 km (3:59 / km) +300m 3:42 / km
shoes: Cannondale Rush
Explored some more of the Anglesea trails and found some more singletrack. It think we've found them all now.
Friday Jan 16, 2009 #
Note
slept:5.0 (rest day)
Early morning flight home from Christchurch, then in Melbourne for the day. Due for a rest anyway.
Thursday Jan 15, 2009 #
Running (Christchurch) 49:21 [3] 8.15 km (6:03 / km) +250m 5:15 / km
slept:9.0 shoes: Nike Bowerman
with Matt, Lara, Andrew J and Joe. Ran on some cool trails around Elizabeth Park, Victoria Park, Statue of the Kiwi with some cool views over Christchurch and Lyletton Harbour. Beautiful warm evening and the legs were ok, but left knee a bit sore.
Wednesday Jan 14, 2009 #
MTB Cycling (Craigieburn) 1:40:00 [3] 16.0 km (6:15 / km) +670m 5:10 / km
slept:4.5
with Fi, on a borrowed Giant Trance. We rode uphill on a rough dirt road about 500 vertical in 45mins to Craigieburn ski field. Then its single track the whole way back, with so really hairy sections along steep scree slopes on a 1foot wide track and a massive drop on your left. The sections thru beech forest were really nice but you certainly needed your balance. Up over the saddle and the next descent was faster and flowy and great fun. Beautiful day and good way to combat a hangover from Jamie and Penny's wedding.
Trekking (Cave Stream) 20:00 [1] 1.0 km (20:00 / km) +50m 16:00 / km
shoes: VJ twisters
Having driven past Cave Stream several times and not stopping, I was pleasantly surprised with how cool it was. A stream has punched a hole through the Limestone terrain and winds its way through a hill. Much like canyoning, we waded through the knee to hip height cold water, climbing small waterfalls and stumbling on submerged rocks. Heaps of fun and not as cold as expected.
Tuesday Jan 13, 2009 #
Running (Leith Hill) 1:18:00 [3] 8.0 km (9:45 / km) +700m 6:47 / km
slept:8.0 shoes: Nike Bowerman
I banded together a group of 8 to go running from Castle Hill accomm that we were staying at for Jamie and Penny's wedding. We climbed 600m up Leith Hill (1400m). It started off thru Beech forest on a nice little trail, then it was straight up a steep grassy slope. After looking at the great view for a while, we headed down to a saddle then ran down a really steep scree slope into the creek below. The route down the creek was really fun and rugged and the kiwis can really run well on the rough stuff. Stopped for a quick dip in the stream at the bottom then got prepared for the wedding.
Monday Jan 12, 2009 #
Kayaking long (Waimak River) 3:53:00 [3] 56.6 km (4:07 / km)
slept:9.0
With Brent, Stu and Fi in double, and Ingrid a random Finnish multisporter and 3rd ranked MTBOer. I paddled in a JKK U2 (smaller volume version of UFO) and really liked it. Fast and will just enough stability. We paddled at an easy pace for the first hour or so, with a few stops when Ingrid fell out of her boat. The Rock Garden scared me a bit, but I picked a good line and got thru ok. There were some bloody big wave trains too which I was happy to get thru. The top section is very braided and the eddys aren't that strong because the bends are large. When we reached the top of the gorge, Ingrid fell out for the 4th time and Brent I and left them to continue on our own. The eddys were much stronger here and you have to stick to the outside near the cliff walls at many points. It is quite intimidating but you just have to trust the water will push you around. I was leading Brent thru a section when he told me to watch out for the next rapids and the rock at the end. I let him go first, but he had psyched me out and i got stuck in an eddy facing backwards. I tried to get out several times and when i finally got into the flow i flipped. Made it past the rock unscathed and it wasn't too hard to get to the side at that point. Pretty disappointed as my confidence was so high as I thought I was thru the hard stuff. I pushed really hard for the last 50mins just trying to get to the end before I cracked, and just made it. We met Neil at Woodstock and waited for the others for 20mins before heading back to Castle Hill.
Sunday Jan 11, 2009 #
Orienteering race (Naseby Mass Start) 1:16:34 [5] 9.2 km (8:19 / km) +425m 6:46 / km
slept:4.0 shoes: VJ twisters
This was one of the best mass start races I've run. We did 2 loops of a pretty similar course, but with various splittings on each loop. The pace was frantic up the first hill and I was suffering and couldn't understand the first control and ran to the wrong split- losing about 1min. I slowly started catching people thru 2-5. I was probably near the front again thru 5-7, but hesitated at the top of a cliff and didn't see the flag to my right while others punched and left. I was totally buggered up the hill to 9, and turned to the right and made a real balls of it. I ran with Simon Jager for most of 10-20 without any big errors but never felt that good. Fatrat ran past thru 14-17 but he was running much faster than me and I thought he would screw up anyway. I was back with him at common #118 on leg 2, but screwed up a route around a huge gorge with big cliffs. I tried to go above be hit it straight on, then tried to climb down but it defeated me and I had to waste lots of time traversing. 5-11 I was with Jager and Patrick Sale and we hit them quite well so I thought we might pick up a few spots. I nailed 12 and 13 and suddenely Brent was just in front going into the spectator control. But he looked back and saw me coming so it was all out for the last 3 controls. We had a split 2nd last and his was shorter so I went hard out, but missed mine slightly. I could then hear a pack behind me so I went flat out to the last and Brent was still just in front. He got me by about 2secs then there was a big pack of 4 just behind. I was amazed to hear Fatrat had won. He didn't even know he was in first, but that was the nature of the race. Awesome fun and I could happily have done another few races at Naseby.
Saturday Jan 10, 2009 #
Orienteering race (Naseby) 56:53 [5] ***** 7.92 km (7:11 / km)
spiked:24/27c slept:7.5 shoes: VJ twisters
I finally felt my running and nav speed improving in todays race. The first 6 controls were in a pretty tricky area of steep gold-mining and erosion gullys which brought many unstuck. I took it pretty causiously and got out to the tracks when I could. I wasn't real fast on the long leg and got slowed by the unmapped green in the felled section that caught many. The pivot controls were fun but a bit easier. I fell apart in the open felled section which was disappointing. Ran thru the final loop ok and reasonably happy overall. 3rd place, but still 8mins behind Simon. He has had a bloody great week.
According to Winsplits I lost 22secs at 9, 1.18 at 20, 24secs at 21, and 25secs at 23 (exciting 22). Total time lost = 2.29mins
http://www.obasen.nu/winsplits/online/en/default.a...
According to Winsplits I lost 22secs at 9, 1.18 at 20, 24secs at 21, and 25secs at 23 (exciting 22). Total time lost = 2.29mins
http://www.obasen.nu/winsplits/online/en/default.a...
Friday Jan 9, 2009 #
Orienteering race (Oceania Middle Champs) 42:53 [5] *** 6.42 km (6:41 / km) +200m 5:47 / km
24c shoes: VJ twisters
At Humpy Bumpty near Duntroon. The terrain was mostly open farmland, with many small complex sections of limestone rock. I had a good run today with just a few minor errors of 15-20secs. Got caught by Mika at 11 and tried to stay with him but my ankles were really wobbly and I couldn't run around the hillside to 14 or down the hill from it. Didn't have much speed compared to the others but a good run for the confidence. 5mins down on Simon in 13th. I was surprised how many people made mistakes today because it seemed pretty easy.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.obasen.nu/winsplits/online/en/default.a...
Thursday Jan 8, 2009 #
Running hills (Avalanche Peak) 2:18:20 [3] 8.0 km (17:18 / km) +1100m 10:15 / km
slept:5.0 shoes: Nike Bowerman
morning climb with Reuben and Liggo, with the rest of the team going the other route and meeting us at the top. Not much running, just too steep. Really windy on the peak, but a top day with great views. Jog/walked down via Scotts track which was nicer but still took a long time.
Wednesday Jan 7, 2009 #
Orienteering race (Oceania Long Champs) 2:03:50 [5] ***** 14.84 km (8:21 / km) +627m 6:53 / km
spiked:27/32c slept:8.0 shoes: VJ twisters
At Craigieburn on road to Arthurs Pass.
Terrain- Subalpine hillside with many vegetation changes- mashes, small pine, beech, scrub, unique open ground from erosion and all very soft and hard running.
Today was an ok run overall but I made too many small errors and was too weak in the terrain. If I was in good form I could have done a lot better today but instead I struggled. I wasn't too worried about the small errors at the time and tried to remain positive. But when Simon, and Eric caught me about 40mins in I knew I wouldn't have much hope of staying with them. Totally died on the climb to 18 and lost sight after that. Biggest mistake was 21 when I had recovered and ran quite well down the hill and over ran it. 22, 23 24 were a major slog and I had my 2nd gel after about 80mins. Didn't make any significant errors from 24-32 but really tired and just trying and often failing to keep running.
Time lost= #7 1.28mins, #9 58secs, #14 45secs, #21 2.26
Total lost= 5.15mins
http://www.obasen.nu/winsplits/online/en/default.a...
Terrain- Subalpine hillside with many vegetation changes- mashes, small pine, beech, scrub, unique open ground from erosion and all very soft and hard running.
Today was an ok run overall but I made too many small errors and was too weak in the terrain. If I was in good form I could have done a lot better today but instead I struggled. I wasn't too worried about the small errors at the time and tried to remain positive. But when Simon, and Eric caught me about 40mins in I knew I wouldn't have much hope of staying with them. Totally died on the climb to 18 and lost sight after that. Biggest mistake was 21 when I had recovered and ran quite well down the hill and over ran it. 22, 23 24 were a major slog and I had my 2nd gel after about 80mins. Didn't make any significant errors from 24-32 but really tired and just trying and often failing to keep running.
Time lost= #7 1.28mins, #9 58secs, #14 45secs, #21 2.26
Total lost= 5.15mins
http://www.obasen.nu/winsplits/online/en/default.a...
Tuesday Jan 6, 2009 #
Orienteering (Oceania Relay Champs) 55:00 [3] ***** 4.94 km (11:08 / km)
spiked:18/25c slept:7.0 shoes: VJ twisters
Kairaki Beach about 30mins north of Christchurch was a really cool sand dune map similar to Pittwater in many ways.
I started first in a team with Blair and Eric. Started hard from the gun and proceeded to missed #1 and head straight to 2. I was 2mins off the pace by the time I got back and ran really hard thru 2 to 7. Started getting back on the train to 8 where I saw Bryan and Brent running out of the control but I just never saw the flag and ran around in the circle for 2mins. Ran with Simone from Italy 8-12 where we caught Brent. 14-16 were ok but I lost Brent at 17 where I was confused by some dodgy mapping of vegetation. I caught him and Simone again at 19/20 and ran the last loop 21-25 quite well to stay in front.
It was a very ordinary run, but most of the guys on the 2nd and 3rd legs (besides Simon) ran slower. It would have been good to race here again and destroy a few demons. I love sand dune maps so this was disappointing.
I started first in a team with Blair and Eric. Started hard from the gun and proceeded to missed #1 and head straight to 2. I was 2mins off the pace by the time I got back and ran really hard thru 2 to 7. Started getting back on the train to 8 where I saw Bryan and Brent running out of the control but I just never saw the flag and ran around in the circle for 2mins. Ran with Simone from Italy 8-12 where we caught Brent. 14-16 were ok but I lost Brent at 17 where I was confused by some dodgy mapping of vegetation. I caught him and Simone again at 19/20 and ran the last loop 21-25 quite well to stay in front.
It was a very ordinary run, but most of the guys on the 2nd and 3rd legs (besides Simon) ran slower. It would have been good to race here again and destroy a few demons. I love sand dune maps so this was disappointing.
Sunday Jan 4, 2009 #
Running (Christchurch) 36:30 [3] 6.8 km (5:22 / km)
shoes: Nike Bowerman
afternoon run with Liggo, Reubs and 007 thru the streets of Christchurch. Felt better than expected so hopefully i'm not going down with a full blown cold.
Orienteering race (Oceania Sprint Champs) 19:00 [5] ***** 4.12 km (4:37 / km)
spiked:15/23c slept:9.0 shoes: Nike Bowerman
Not a very sensible race today. Didn't give the map enough respect and failed to get handle of the 1:4000 for most of the race. Had a few good moments but generally not fast enough and too sloppy.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.obasen.nu/winsplits/online/en/default.a...
Friday Jan 2, 2009 #
Orienteering (National Junior Camp) 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Teva X1 Stability
Training on Nerrina White Swan and Petticoat gully. I was feeling pretty crap in the arvo, and even worse in the evening. A cold is taking me down.
Thursday Jan 1, 2009 #
Kayaking (Port Melbourne) 1:06:20 [3] 11.11 km (5:58 / km)
morning paddle with Kathryn (in Double Fenn XT) and Jarad out to Williamstown and back. Pretty windy and some nice waves out there. I didn't like the set up in the XT as much as the Red 7. The stability is probably the same, but the XT would be a bit slower.
Orienteering (National Junior Camp) 40:00 [3] 6.0 km (6:40 / km)
shoes: Teva X1 Stability
Peg Relay for boys and girls