Training Log Archive: capt'n smythieIn the 14 days ending Oct 2, 2008:
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Thursday Oct 2, 2008 #
Note
(rest day)
No time
Wednesday Oct 1, 2008 #
Running long 1:19:00 [2] 14.33 km (5:31 / km) +400m 4:50 / km
ahr:148 max:167 shoes: Brooks Cascadia
Snake Plains run in the morning. Nice temperature and felt good running, but didn't judge the conditions of the snake plains track too well... very muddy, overgrown and wet. So had a km or two of pretty bush bashing, but the rest of the run was good fun tho.
Tuesday Sep 30, 2008 #
Running 40:00 [3] 9.0 km (4:27 / km)
ahr:149 max:171 shoes: Brooks Cascadia
Recovery run from home. Bit of a shock to the system to be running back in Tassie again... had shorts and a running top on and nearly froze, although it's probably warmer than it was when I left.
Usual loop, but added the steep climb up Single Hill from Bardia Ct. Felt good.
Usual loop, but added the steep climb up Single Hill from Bardia Ct. Felt good.
Monday Sep 29, 2008 #
Note
(rest day)
Spent the day in Brisvegas baking in the 34 degree heat.
Sunday Sep 28, 2008 #
Orienteering race 44:17 [5] 8.61 km (5:09 / km) +240m 4:31 / km
ahr:169 max:186 spiked:17/20c shoes: VJ Falcons
Australian Relay Championships. Hunters Hut Station.
Decent way to end the week. Started with Josh Blatchford fair bit behind the closest team in front. We had a split at the first and didn't see him or any other single orienteer for the rest of the course until the spectator area which was a bit weird... felt as though everyone had packed up and gone home.
Finally had the good feeling again orienteering... felt in control, confident and able to push a bit harder. Didn't get the food intake before the race right, and was starving by the 2nd... luckily had a gel so took that and heaps of water in at 8 and felt much better for the rest. Other than a few hesitations and going wide to 12 the rest was much better. Pretty happy with the time considering it was solo all the way and the rest of the week has been so shit.
Slipped awkwardly going into 10 and strained my back and stomach a bit, although the pain went away fairly quickly the back was a bit sore still afterwards.
Decent way to end the week. Started with Josh Blatchford fair bit behind the closest team in front. We had a split at the first and didn't see him or any other single orienteer for the rest of the course until the spectator area which was a bit weird... felt as though everyone had packed up and gone home.
Finally had the good feeling again orienteering... felt in control, confident and able to push a bit harder. Didn't get the food intake before the race right, and was starving by the 2nd... luckily had a gel so took that and heaps of water in at 8 and felt much better for the rest. Other than a few hesitations and going wide to 12 the rest was much better. Pretty happy with the time considering it was solo all the way and the rest of the week has been so shit.
Slipped awkwardly going into 10 and strained my back and stomach a bit, although the pain went away fairly quickly the back was a bit sore still afterwards.
Orienteering warm up/down 15:00 [1]
First time I've ever rolled my ankle while warming up. Sore for a few minutes and thought I might not be able to run, but after 5 mins it eased and was fine to run on. No cool down. Ankles have taken a bit of a beating this week and are a bit sore... but luckily the tape stopped any serious damage.
Saturday Sep 27, 2008 #
Orienteering 2:01:20 [4] *** 18.11 km (6:42 / km) +500m 5:53 / km
ahr:163 max:188 spiked:16/25c shoes: VJ Falcons
Australian Long Championships. Hidden Glen.
Another miserable race. After such a bad race last weekend at the QLD champs I wanted to start easy and safely and build the pace up over the first few controls. Did that well, and was starting to feel confident and good through 8 and 9... then hit a big (unmapped) watercourse heading into the big creek before 10 and throught it was far too far left to be the one on the line, but since it was the only one thought it must be... but found out I was way south near the big bend in the creek. That in combination with a shit route up the creek to 11 and a shocking exit out of 11, blew any confidence and positive thoughts I had. After stopping at 21 on the way to take a gel and drink bumped into Glen and Toomey half way to 12. Was with Glen up til 15 but then pulled away through the rocky loop. Had the Robbie train quickly catch me up on the to 20, and decided to quickly jump aboard. Realised pretty quickly tho that thanks to my shit navigation I was still feeling pretty fresh, so tried to push the rest of the course hard and clean. Was alright apart from finding 24 real weird.
Another miserable race. After such a bad race last weekend at the QLD champs I wanted to start easy and safely and build the pace up over the first few controls. Did that well, and was starting to feel confident and good through 8 and 9... then hit a big (unmapped) watercourse heading into the big creek before 10 and throught it was far too far left to be the one on the line, but since it was the only one thought it must be... but found out I was way south near the big bend in the creek. That in combination with a shit route up the creek to 11 and a shocking exit out of 11, blew any confidence and positive thoughts I had. After stopping at 21 on the way to take a gel and drink bumped into Glen and Toomey half way to 12. Was with Glen up til 15 but then pulled away through the rocky loop. Had the Robbie train quickly catch me up on the to 20, and decided to quickly jump aboard. Realised pretty quickly tho that thanks to my shit navigation I was still feeling pretty fresh, so tried to push the rest of the course hard and clean. Was alright apart from finding 24 real weird.
Orienteering warm up/down 15:00 [1]
Friday Sep 26, 2008 #
Orienteering race 17:53 [5] *** 4.46 km (4:01 / km)
ahr:183 max:193 spiked:25/29c shoes: Adidas Neptunes
Australian Sprint Championships. Maryborough Showgrounds.
Finally a decent race in a disappointing week of orienteering. Unexpected as well, as I thought I would be lacking a bit of speed from the lack of training recently. Felt focused, legs felt good and had a fairly clean run though. Started well, with only a bit of time lost running to the wrong side of the hill at 2. Bit careful into 5 and 6, but then settled in for the slog home, trying to keep the pace high. Other than going the long way into 16 after not seeing the gaps in the fence and running up the wrong side of the fence at 19 the rest was good. Real happy to get 3rd, sneaking in by 1 sec.
Finally a decent race in a disappointing week of orienteering. Unexpected as well, as I thought I would be lacking a bit of speed from the lack of training recently. Felt focused, legs felt good and had a fairly clean run though. Started well, with only a bit of time lost running to the wrong side of the hill at 2. Bit careful into 5 and 6, but then settled in for the slog home, trying to keep the pace high. Other than going the long way into 16 after not seeing the gaps in the fence and running up the wrong side of the fence at 19 the rest was good. Real happy to get 3rd, sneaking in by 1 sec.
Orienteering warm up/down 25:00 [1]
shoes: Adidas Neptunes
Had a fair bit of time to kill after being in quarantine for 2 hours... so fairly long warm up, and short cool down.
Tuesday Sep 23, 2008 #
Orienteering race 50:17 [5] 9.44 km (5:20 / km) +220m 4:46 / km
ahr:176 max:194 spiked:14/18c shoes: VJ Falcons
NOL/Schools race, Graveyard Creek
Finally, a nice area to run and an enjoyable course. Remembered how to orienteer again today as well.. Few small mistakes but nothing massive. Started slowly with small misses on the first 2 controls but then settled into a good pace. Found 5 really weird, saw it as soon as I had crossed the creek... but didn't think it was mine and ran along the rock to where I thought it would be but didn't find a control so went back. Other than that it wasn't too bad apart from a shitty route to 11 which probably cost me a minute or so. Tried to push a bit harder after the spectator and finished off pretty well. Glad to have a decent run.
Finally, a nice area to run and an enjoyable course. Remembered how to orienteer again today as well.. Few small mistakes but nothing massive. Started slowly with small misses on the first 2 controls but then settled into a good pace. Found 5 really weird, saw it as soon as I had crossed the creek... but didn't think it was mine and ran along the rock to where I thought it would be but didn't find a control so went back. Other than that it wasn't too bad apart from a shitty route to 11 which probably cost me a minute or so. Tried to push a bit harder after the spectator and finished off pretty well. Glad to have a decent run.
Orienteering warm up/down 10:00 [1]
Warm up and short cool down with Lou dog after.
Monday Sep 22, 2008 #
Running 32:00 [3] 5.52 km (5:48 / km)
ahr:126 max:142 shoes: Brooks T4 Racer
Cruise from the apartments with Emma, Anthea and Lou dogga dog along the beach and foreshore. Had a nice stretch before turning around. Was late in the arvo and awesome conditions for a run. Jumped in the pool (for a few seconds) and spa afterwards.
Sunday Sep 21, 2008 #
Orienteering race 1:57:30 [5] 15.72 km (7:28 / km) +360m 6:42 / km
ahr:163 max:182 spiked:12/19c shoes: VJ Falcons
Queensland Long Champs, Aramara
Another terrible run. Physically wasn't too bad considering, and didn't have trouble picking the routes or getting to the control circle... but always broke down around the control circle and couldnt make sense of the detail.
Lost 8 or 9 mins on the first which wasn't a great start.. looking at the gps I hit the green just to the left coming in and didn't relocate properly. Scrappy again in the circle at 3 losing another minute or two, then another big one at 6. Contoured around the spur perfectly to hit the control but didn't see it and continued up the gully way too far.
Slightly better from there on but still a few scrappy mistakes and died after control 15. Could barely handle a 7 min/km pace to the finish. Really didn't enjoy this one.
Another terrible run. Physically wasn't too bad considering, and didn't have trouble picking the routes or getting to the control circle... but always broke down around the control circle and couldnt make sense of the detail.
Lost 8 or 9 mins on the first which wasn't a great start.. looking at the gps I hit the green just to the left coming in and didn't relocate properly. Scrappy again in the circle at 3 losing another minute or two, then another big one at 6. Contoured around the spur perfectly to hit the control but didn't see it and continued up the gully way too far.
Slightly better from there on but still a few scrappy mistakes and died after control 15. Could barely handle a 7 min/km pace to the finish. Really didn't enjoy this one.
Orienteering 10:00 [2] 2.0 km (5:00 / km)
To the start.
Saturday Sep 20, 2008 #
Orienteering race 50:20 [5] 6.98 km (7:13 / km) +190m 6:21 / km
ahr:176 max:190 spiked:12/19c shoes: VJ Falcons
Aust Middle Distance Champs, North Aramara
Think this run is the definition of a crap race. Lost about 8 mins combined on 8 and 11 alone... and a few other scrappy mistakes here and there. That's not to mention the pathetic pace and sweltering heat.
Think this run is the definition of a crap race. Lost about 8 mins combined on 8 and 11 alone... and a few other scrappy mistakes here and there. That's not to mention the pathetic pace and sweltering heat.
Orienteering warm up/down 15:00 [1]
shoes: VJ Falcons
Friday Sep 19, 2008 #
Note
(rest day)
Travel. 1pm flight instead of a 6am one for a change.