Training Log Archive: NSW Stinger

Bruce:- morning run with Fatrat from his place.
First run in 10days. Achilles wasn't too bad, but not perfect.

Hazelwood Pondage:-

Delburn:- arvo ride around the pines, or at least where they used to be. Feeling ok, and achilles good.

Rested the achilles and did some weights instead.

Hazelwood Pondage:- afternoon paddle with Kathryn. Nice day, pretty calm. A bit faster than yesterday.

Tyers to DIS:- Went to Tyers with Kathryn in the morning for the Harriers 12km race. Rode up the hill at Tyers to warm up. Then back to Tyers, Yallourn North, Moe/Newborough, Coalville, Ten Mile Creek, Driffield and back up the Strezlecki and home. A bit flat for the first hour or so, but pretty solid for the last hour which was mostly uphill. Tired but satisfied at the end.
Achilles ok

http://connect.garmin.com/activity/9782088

late morning ride with Duncan from his place in Morwell. Duncs hasn't been on winter cycling hibernation but he was still riding quite well and my legs were a bit tired from yesterday. We did a route out to Yallourn North and back which had no big hills but was mostly undulating and a bit windy.

afternoon ride with Nenet- my masseur and a good local runner. He worked for an hour on my calves and back, then I went out and immediately screwed them again. Rode from his house in Traralgon to Traralgon South then up to Mt Tassie. This time via Red Hill Road, which is different to the route I took a few months ago, and much steeper. There is one 2.5km section at 8% which i don't think I've ridden much harder than that- at least on a road bike. Nenet was pretty impressive to actually get up it on a TT bike. We rode easier up to Mt Tassie and back down via Balook Rd. Again I didn't learn my lesson and didn't take an extra jacket and it was bloody cold coming down.
http://connect.garmin.com/activity/9782108

Delburn- Mirboo North Return:- Headed out on the Rush to Mirboo North and back via some extended trails. 2nd half was dark. Riding in winter sucks. Was warm going up every hill and cold on every descent.
Achilles ok.

Delburn:- Afternoon ride to see how the achilles is on the bike. Fortunately it was ok.

Didn't run this morning as I was tired from last nights karaoke bar and my achilles was pretty sore yesterday.

Left Kaohsiung in the arvo. Really enjoyed my time here, the locals were always very friendly and helpful. It would have been great to see a bit more of the country. The Orienteering races were very will organised so congratulations to the Australian/Danish/Taiwanese organising committee.

And well done to the Aussie team. They were a pleasure to look after and the result in the relay was fantastic. It was due to 4 solid runs rather than any individual brilliance and it is great to see the top nations see us as such a threat. And cool to knock of countries like Sweden and Switzerland. I really thought we were going to get a medal today, it just all seemed to be falling into place. Perhaps WG 2013 in Colombia...
http://ausworldgames09.blogspot.com/

Kaohsiung, Taiwan:- another morning run with Candyman. Struggling this morning to get going and achilles was sore. Much hotter again today.

World Games Relay.
This race was what the team had been focusing on, and will some good individual results they knew they could take it to the best. The plan was to have 3 safe and solid runs and give Hanny a chance to run down any teams on the final leg.
Simon was always near the front after the short first split, and held onto 7th place, only 1.20mins behind Russia and within the main pack.
Kathryn had a longer split, but ran fantastically to pick up a few spots and come back 4th, just a few secs behind Switzerland.
Jules headed of on the 3rd leg just behind World Sprint Champ Kramov and World Long Champ Hubmann. In typical Dent fashion he smashed the first part of the course, and was in front of Hubmann (who had a longer split) at the spectator and had made up time on the front 2. But he started to tire badly and was caught by flying Finn Tero Fohr when he tried to skip the last control. Good thing his parents were yelling at him at the end of the finish chute! Jules was so rooted he almost collapsed in the chute and couldn't remember the 2nd half of the course. I expected him to give his all but I was actually scared by his state after the finish and I've never seen anyone so cooked after 27mins!
Anyway Hanny went out a few mins down on Russia, but Sweden, Finland and Switzerland were all close. She again had the longer split which was unfortunate, but pasted Sweden and Switzerland as they made mistakes. The Russian held strong to win, and Kauppi despite being scared of Hanny behind held onto 2nd. The Norwegan Egseth finished strongly to hold of Hanny, who was just 33secs behind the silver medal.
It was a great day, and almost produced a medal. This was probably the most exciting race I've watched in person. Hopefully it was just as exciting to those watching it on the web- though Hanny's GPS not working was a bummer.

Kaohsiung, Taiwan:- morning run in Kaohsiung with Gareth and Dave from UK. Surprised to see it was raining and quite windy. While I normally dislike running in the rain it was much cooler and more pleasant than normal.

Hanny won the Middle Distance at the World Games today. What more can I say, she failed to surprise me anymore. She won 13/23 splits against a quality field to win by 1.16 over Minna Kauppi. Kathryn was a bit disappointed with 19th, just couldn't seem to get it right. Hopefully tomorrow is her day.
Julian improved to come 13th, and Simon 23rd. Looking forward to the relay tomorrow where we have a real chance. What the action from 1600hrs at www.wg.orienteering.org

C • 4th 2

Kaohsiung:- ran from hotel to dinner. Not directly, did some along the nice paths next to the Love River.

Good day for us at the World Games with Hanny picking up a 2nd in the Sprint Race.
Kathryn 15th
Simon 16th
Julian 22nd

Kaohsiung, Taiwan:- Jogged down to Central Park from the hotel with the team and a few kiwis. Checked out the model map and ran back. Pretty straight forward. Nice and hot today.

Hong Kong:- Headed out about midday with a fully laden pack to climb Victoria Peak and wear my shoes in a bit. It was bloody hot, but in places there was a bit of a breeze. Found some cool little trails heading west from Victoria Peak and back down into Sheung Wan.

Victoria Park, Hong Kong:- morning Orienteering training at Victoria Park, near Causeway Bay. Kathryn/Simon, Hanny/me did a mixed relay with 2 courses in a cool park area. Nice tight sections, and other faster sections. Really enjoyed this training and felt much better.

Kowloon Park, Hong Kong:- Sprint training on the PWT course from 2000. Great area but heaps of work going on which affected the courses a bit. Felt very tired and slow.

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came down with cold yesterday and felt terrible today. Not happy, only 4 weeks til I leave to Primal Quest and I needed this training time.

Monash Uni:- 2nd leg- Kez dropped a bit on this leg and I started with Kathryn and with no one else in front. It was a match race from the start, with me trying to take different route choices when possible, but Kath usually stuck to me. I managed to lose her heading to #11 and ran along the top of the carpark so she didn't know where I was but we still punched at the same time. I was hurting on the way to 12 but still together as she hesitated at the control. We were neck-a-neck going to the last control. I had a slight lead and got the best line to punch first, but took too long and she punched anywhere on the card and ended up beating me in front of a huge stadium of screaming fans. And this was after I sledged her about her poor sprinting ability before the race. Great fun racing and I feel confident Kathryn will beat most girls to the finish in a big race.

Monash Uni:- Southern Cross Sprint Relay.
I was with Kerrin since I couldn't make the A or B team. Kez had a good first run, and I started not far behind Simon and Grant. I was planning to run the long leg first, but accidently ran the short leg- as did Grant. I was with him for a while but slowly dropped off. Made a few little errors and got start on the 2nd last leg in some makeshift fencing.

MONASH UNIVERSITY SPRINT, July 5 2009 SOUTHERN CROSS SERIES RELAY

SI Team Club Start Finish Time Pl Leg1 Leg2 Leg2 cum Leg3 Leg3 cum Leg4 Final
870728 Shannon Simon Raiders 10:41:35 11:56:32 1:14:57 1 0:23:42 0:20:07 0:43:49 0:17:37 1:01:26 0:13:31 1:14:57
850519 Fel Julian Raiders 10:41:35 11:57:33 1:15:58 2 0:25:21 0:19:57 0:45:18 0:17:24 1:02:42 0:13:16 1:15:58
500140 Jim Grant Country 10:41:34 11:59:27 1:17:53 3 0:23:41 0:15:18 0:38:59 0:16:42 0:55:41 0:22:12 1:17:53
1007209 Jasmine Bruce Metro 10:41:37 12:02:23 1:20:46 4 0:17:39 0:22:21 0:40:00 0:25:47 1:05:47 0:14:59 1:20:46
306102 Robbie Kerrin Raiders 10:41:39 12:03:55 1:22:16 5 0:23:47 0:16:21 0:40:08 0:19:10 0:59:18 0:22:58 1:22:16
1006132 Kathryn David Country 10:41:36 12:03:54 1:22:18 6 0:23:56 0:17:33 0:41:29 0:17:50 0:59:19 0:22:59 1:22:18
204197 Darren Dave Metro 10:41:36 12:13:37 1:32:01 7 0:26:14 0:28:22 0:54:36 0:17:54 1:12:30 0:19:31 1:32:01
204132 James Cath Country 10:41:41 12:15:34 1:33:53 8 0:21:40 0:17:15 0:38:55 0:31:24 1:10:19 0:23:34 1:33:53
204305 Clare Matt Metro 10:41:39 12:17:52 1:36:13 9 0:21:17 0:25:21 0:46:38 0:33:52 1:20:30 0:15:43 1:36:13
33064 Thor Jonathon Raiders 10:41:37 12:28:35 1:46:58 10 0:21:26 0:21:19 0:42:45 0:31:28 1:14:13 0:32:45 1:46:58

Latrob Uni:- putting out controls for afternoon training at Latrobe Uni. A great area but the map needs up dating to sprint standard.

Eaglemont:- 2nd Southern Cross race for the day. Not as complex as this morning, but still fun racing at full speed. I was a bit closer to Jules this arvo.

Finished of the day with a nice meal at Baba in Brunswick. Nice selection of Turkish food thanks to Kez.

http://www.vicorienteering.asn.au/gfolder/2009/SCS...

Darebin Parklands:- Southern Cross Race 1- Darebin Parklands
Didn't feel too bad physically but pretty sloppy and not used to orienteering fast.

http://www.vicorienteering.asn.au/gfolder/2009/SCS...

Eaglemont:- Putting out and picking up controls and warm ups and cool downs

Delburn:- Quick arvo run with Kathryn before heading to Josh and Jody's for dinner.

Delburn-Hazelwood North:- what a shitty day. The weather was shocking when I was going to ride into Traralgon for Harriers. Was dressed and ready for about 1.5hrs, but evenually gave up. Charged the light batteries and rode straight to Todd's for dinner, on the mtb instead. It was bloody cold, but not as wet as it could have been.

Delburn:- evening run with Kathryn. The weather was looking shocking and thought a storm would hit but it missed us. I felt a bit tired on the hills, particularly the last one. Right achilles felt a bit sore afterwards. At least i'm symmetrical now.