Training Log Archive: BruceIn the 7 days ending Jun 9, 2012:
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Saturday Jun 9, 2012 #
11 AM
Orienteering 1:04:53 [3] 9.97 km (6:31 / km) +140m 6:05 / km
Training run at Wilpena Creek
I first ran on this map in 1987, and it is still one of my favourites. I started out from the car park near the Wilpena turnoff. Within minutes I was into magnificent runnable native pine trees, with complex spur gully and small knolls. There were fantastic views throught the ABC Range to the east end of Wilpena pound, and south to the Chase Range. The views were almost distracting. I had to stop a few times to take some photos.
Although the map is 26 years old, it is still very accurate. There are only a few minor vegetation changes in the semi open areas. Some of these now have 3-4m high trees in them.
This would be a magnificent venue for Easter in 2015 - hint, hint!
I first ran on this map in 1987, and it is still one of my favourites. I started out from the car park near the Wilpena turnoff. Within minutes I was into magnificent runnable native pine trees, with complex spur gully and small knolls. There were fantastic views throught the ABC Range to the east end of Wilpena pound, and south to the Chase Range. The views were almost distracting. I had to stop a few times to take some photos.
Although the map is 26 years old, it is still very accurate. There are only a few minor vegetation changes in the semi open areas. Some of these now have 3-4m high trees in them.
This would be a magnificent venue for Easter in 2015 - hint, hint!
7 PM
Orienteering race 42:13 [5] **** 7.25 km (5:49 / km) +150m 5:17 / km
spiked:12/13c
SA Night Championships
Rawnsley Park
2nd place. Simon did 35 mins.
My first night event in about 10 years. It was worth having a go before the NOL night race in Darwin.
I pulled out my ancient halogen headlamp, complete with a 3kg battery and harness. It did a reasonable job though and gave me enough light to navigate reasonably well.
I started well and spiked #1. My biggest mistake was at #2. I aimed off a little right and hit the earthbank on the creek. I turned left and got confused at the creek junction. In the dark I had not seen the junction on the map almost under the purple circle. I panicked and ran downstream. After 150m I corrected myself and tried again, this time reading the map more carefully. It was obvious enough under bright lights, but I learnt that you have to spend a bit more time map reading with a headlamp, as I didn't see all of the usual information under the headlamp.
The rest of the course was fine. I used my compass more than normal, which was actually good training for me.
From the last control I assumed that the dam would be lower than mapped. The water level was about right, but there was thick mud. Luckily I only got muddy shoes.
Rawnsley Park
2nd place. Simon did 35 mins.
My first night event in about 10 years. It was worth having a go before the NOL night race in Darwin.
I pulled out my ancient halogen headlamp, complete with a 3kg battery and harness. It did a reasonable job though and gave me enough light to navigate reasonably well.
I started well and spiked #1. My biggest mistake was at #2. I aimed off a little right and hit the earthbank on the creek. I turned left and got confused at the creek junction. In the dark I had not seen the junction on the map almost under the purple circle. I panicked and ran downstream. After 150m I corrected myself and tried again, this time reading the map more carefully. It was obvious enough under bright lights, but I learnt that you have to spend a bit more time map reading with a headlamp, as I didn't see all of the usual information under the headlamp.
The rest of the course was fine. I used my compass more than normal, which was actually good training for me.
From the last control I assumed that the dam would be lower than mapped. The water level was about right, but there was thick mud. Luckily I only got muddy shoes.
Wednesday Jun 6, 2012 #
8 AM
Cycling 23:06 [2] 6.6 km (17.1 kph) +37m
12 PM
Running long 1:11:38 [2] 13.94 km (5:08 / km) +198m 4:48 / km
5 PM
Cycling 35:42 [2] 6.93 km (11.6 kph) +105m
Tuesday Jun 5, 2012 #
12 PM
Running warm up/down 12:34 [2] 2.22 km (5:39 / km) +12m 5:30 / km
Running intervals 34:14 [4] 6.53 km (5:14 / km) +56m 5:01 / km
4 x 1500m, every 7 minutes
Hard work, especially the 2 up hill reps.
About 5:30 up hill, and 4:58 down hill.
Hard work, especially the 2 up hill reps.
About 5:30 up hill, and 4:58 down hill.
Running warm up/down 18:40 [2] 3.16 km (5:55 / km) +50m 5:29 / km
Monday Jun 4, 2012 #
12 PM
Running 1:06:30 [3] 13.28 km (5:00 / km) +106m 4:49 / km
Albert Park
We started in the rain and it never really stopped. The track around Albert Park was pretty muddy. The swans were enjoying the mud though and they weren't very keen to make way for runners.
My hip flexor was better when running than walking today.
We started in the rain and it never really stopped. The track around Albert Park was pretty muddy. The swans were enjoying the mud though and they weren't very keen to make way for runners.
My hip flexor was better when running than walking today.
Sunday Jun 3, 2012 #
10 AM
Orienteering 50:00 [1] 4.0 km (12:30 / km) +1m 12:29 / km
Warm up with the MFR kids on Course 4 (x 2 laps)
The first time, Rob Crawford and I were herding 7 small kids. The 3 five year old girls (Sophie, Milla and Matilda) were very cute.
Torren did a second course when another one of his school friends arrived, so I followed them again.
The first time, Rob Crawford and I were herding 7 small kids. The 3 five year old girls (Sophie, Milla and Matilda) were very cute.
Torren did a second course when another one of his school friends arrived, so I followed them again.
Orienteering 30:03 [5] ** 6.49 km (4:38 / km) +28m 4:32 / km
spiked:18/18c
MelBushO Race #2
Eaglemont and Hays Paddock
A good clean run on a fairly simple course. I was quite familiar with the area, so I had no problems. I tried to concentrate on pushing hard and keeping the running pace high. Towards the end I challenged myself to break 30 minutes, but I failed by 6 seconds.
Bruce 30:06
Frederick Johanson 32:40
Reuben 34:40
Dion 36
Blair 38
After the warm up with the kids, I noticed some stiffness in my left hip flexor. This became a little sore after the race. I was thinking of running home, but I decided to take it easy instead.
Eaglemont and Hays Paddock
A good clean run on a fairly simple course. I was quite familiar with the area, so I had no problems. I tried to concentrate on pushing hard and keeping the running pace high. Towards the end I challenged myself to break 30 minutes, but I failed by 6 seconds.
Bruce 30:06
Frederick Johanson 32:40
Reuben 34:40
Dion 36
Blair 38
After the warm up with the kids, I noticed some stiffness in my left hip flexor. This became a little sore after the race. I was thinking of running home, but I decided to take it easy instead.