Training Log Archive: NSW StingerIn the 7 days ending Feb 21, 2010:
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Sunday Feb 21, 2010 #
Orienteering (Sandhills) 1:10:09 [3] 8.0 km (8:46 / km) +450m 6:51 / km
shoes: VJ twisters
Midday. Sandhills.
Final session on Sandhills map. It was a long distance training exercise I set and I was kicking my own arse as I put out the controls. It was hot, and very steep and everyone was already tired so very few completed the whole course. At least Julian didn't complain he hadn't had enough training.
Final session on Sandhills map. It was a long distance training exercise I set and I was kicking my own arse as I put out the controls. It was hot, and very steep and everyone was already tired so very few completed the whole course. At least Julian didn't complain he hadn't had enough training.
Orienteering race 1:11:07 [3] 9.2 km (7:44 / km) +236m 6:51 / km
Morning. Sparrow Hill.
Orienteering session organised by Shep and Jo on Sparrow Hill. 5 short courses (1.2-1.6km) using the CAOS system or something to change the start order within the group depending on your position in each race. Really fast pace and I was impressed with the boys. Might be hard to keep my high ranking for much longer.
Orienteering session organised by Shep and Jo on Sparrow Hill. 5 short courses (1.2-1.6km) using the CAOS system or something to change the start order within the group depending on your position in each race. Really fast pace and I was impressed with the boys. Might be hard to keep my high ranking for much longer.
Saturday Feb 20, 2010 #
Orienteering race 31:25 [5] 6.22 km (5:03 / km) +60m 4:49 / km
shoes: VJ twisters
Midday. Stromlo.
Massed start race set by Grant McDonald (thanks Grant). Not a big field but a quality one. I was on the same looping as Rob Walt and Olly Poland from the gun. Rob was running too strongly though and opened a gap by the end of the first loop. I just tried to pull away from the others but was already buggered at the end of the 2nd loop. Rob and Shep were still in sight, with Toph just in front. Bryan caught up and so did Lachy Dow so the pack was building. Fatrat and Parto were also still there. Moving up to the last few controls I was still hanging in there but had nothing left going up the last hill and just tried to preserve my position, coming in 7th not far behind Bryan, Fatrat and Lachy. Good start for the season, massed start races are always fun.
Massed start race set by Grant McDonald (thanks Grant). Not a big field but a quality one. I was on the same looping as Rob Walt and Olly Poland from the gun. Rob was running too strongly though and opened a gap by the end of the first loop. I just tried to pull away from the others but was already buggered at the end of the 2nd loop. Rob and Shep were still in sight, with Toph just in front. Bryan caught up and so did Lachy Dow so the pack was building. Fatrat and Parto were also still there. Moving up to the last few controls I was still hanging in there but had nothing left going up the last hill and just tried to preserve my position, coming in 7th not far behind Bryan, Fatrat and Lachy. Good start for the season, massed start races are always fun.
Orienteering race 30:00 [3] 5.0 km (6:00 / km)
Afternoon. University of Canberra.
After a fun recovery session at the new AIS recovery centre I put controls out in UC for a sprint Orienteering session.
After a fun recovery session at the new AIS recovery centre I put controls out in UC for a sprint Orienteering session.
Running 30:00 [3] 5.0 km (6:00 / km)
Midday. Stromlo.
warm up and cool down
warm up and cool down
Friday Feb 19, 2010 #
Event: Stromlo Running Festival
Running 50:02 [3] 8.64 km (5:47 / km) +94m 5:30 / km
ahr:149 max:220
Morning. Cape Conran.
morning run with Kathryn from Cape Conran. Awesome morning and legs felt pretty good. Ran half on the beach and half on a track and a bit on the rocky headland.
Had a quick swim at Salmon rocks with some sweet waves rolling in. It was bloody cold though, not like my last time at the beach in Anglesea a while back.
morning run with Kathryn from Cape Conran. Awesome morning and legs felt pretty good. Ran half on the beach and half on a track and a bit on the rocky headland.
Had a quick swim at Salmon rocks with some sweet waves rolling in. It was bloody cold though, not like my last time at the beach in Anglesea a while back.
Orienteering (Bruce Ridge) 1:30:00 [3] 5.67 km (15:52 / km) +188m 13:37 / km
shoes: Salomon XA Pro (white)
Evening. Bruce Ridge.
Putting out and collecting controls for the first training session for the weekend- a night-O on Bruce Ridge. Good turn out of 17 took part and all seemed to enjoy it.
Putting out and collecting controls for the first training session for the weekend- a night-O on Bruce Ridge. Good turn out of 17 took part and all seemed to enjoy it.
Thursday Feb 18, 2010 #
Running 19:57 [3] 4.95 km (4:02 / km) +64m 3:47 / km
ahr:178 max:219 shoes: Nike Air Span +6
Evening. Morwell.
Was running late so not much of a warm up. Didn't feel fast but could have been worse. Another of my favourite tracks, but nice gravely surface makes it a bit slow.
Was running late so not much of a warm up. Didn't feel fast but could have been worse. Another of my favourite tracks, but nice gravely surface makes it a bit slow.
Running 17:00 [2] 3.0 km (5:40 / km) +30m 5:24 / km
ahr:135 max:147 shoes: Nike Air Span +6
Evening. Morwell.
Easy cool down with Anna and Duncan. Was going to do more but ended up just talking to people instead.
Started the drive to Canberra and stayed the night at Kathryn's old bosses place in Orbost.
Easy cool down with Anna and Duncan. Was going to do more but ended up just talking to people instead.
Started the drive to Canberra and stayed the night at Kathryn's old bosses place in Orbost.
Wednesday Feb 17, 2010 #
Road Cycling 52:32 [3] 35.52 km (1:29 / km) +48m 1:28 / km
ahr:183 max:244
Evening. Hazelwood.
Handicap Race tonight as last one at Hazelwood Pondage (sorry big Dave you should have planned your work trip for today). I was happy to be put in the 2nd A grade group starting 3.5mins in front of scratch. We had a decent sized group 10ish and were being chased by about 7. We worked the hard from the start and the pace was pretty good for the first lap. But I was a bit disappointed with how I felt, was struggling to pass the front guy to take a turn. This race should suit me better than the regular surging but I didn't seem to have a good night. Anyway I worked hard and we caught B grade and stayed in front of scratch but didn't catch the winners from D grade.
Handicap Race tonight as last one at Hazelwood Pondage (sorry big Dave you should have planned your work trip for today). I was happy to be put in the 2nd A grade group starting 3.5mins in front of scratch. We had a decent sized group 10ish and were being chased by about 7. We worked the hard from the start and the pace was pretty good for the first lap. But I was a bit disappointed with how I felt, was struggling to pass the front guy to take a turn. This race should suit me better than the regular surging but I didn't seem to have a good night. Anyway I worked hard and we caught B grade and stayed in front of scratch but didn't catch the winners from D grade.
C • hr 2
MTB Cycling 42:30 [3] 13.09 km (3:15 / km) +39m 3:12 / km
ahr:125 max:157
Evening. Hazelwood.
Cool down
Cool down
Tuesday Feb 16, 2010 #
Running 1:10:04 [3] 12.9 km (5:26 / km) +263m 4:56 / km
ahr:143 max:184 shoes: Nike Air Span +6
Evening. Delburn.
evening run with Kathryn. I felt pretty good. Running is much more enjoyable when you feel good.
evening run with Kathryn. I felt pretty good. Running is much more enjoyable when you feel good.
Monday Feb 15, 2010 #
Running 23:18 [3] 4.37 km (5:20 / km) +57m 5:00 / km
Afternoon. Essendon.
Warm up around Essendon for my CFA Fire-fighter Recruitment Beep Test. Legs felt a bit heavy at first but got better.
Then did the Beep test at Ascot Vale Leisure Centre with 7 others. The recruitment requires a Level of 9.6, with is pretty easy for a runner but a bit harder for some average Joe's that were there. Watched a few drop outs in the groups before and after. I haven't done the beep test for many years but was surprised how easy it was to get to that level. Enough to break into a sweat, but not enough to get tired at all. I thought after all this time Deek might be getting a bit tired of counting laps.
Warm up around Essendon for my CFA Fire-fighter Recruitment Beep Test. Legs felt a bit heavy at first but got better.
Then did the Beep test at Ascot Vale Leisure Centre with 7 others. The recruitment requires a Level of 9.6, with is pretty easy for a runner but a bit harder for some average Joe's that were there. Watched a few drop outs in the groups before and after. I haven't done the beep test for many years but was surprised how easy it was to get to that level. Enough to break into a sweat, but not enough to get tired at all. I thought after all this time Deek might be getting a bit tired of counting laps.