Training Log Archive: O-ingIn the 11 days ending Oct 2, 2017:
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Sunday Oct 1, 2017 #
Walk (Aus Champs) 1:30:00 [1] 6.0 km (15:00 / km) +100m 13:51 / km
shoes: ASICS Gel Nimbus 19
Hill End. Relays. Turning on frosty controls and pick up after. 16000 steps both days.
Really bad night with sinus.
Really bad night with sinus.
Saturday Sep 30, 2017 #
Walk warm up/down (Aus Champs) 1:20:00 [1] 6.0 km (13:20 / km) +100m 12:18 / km
shoes: ASICS Gel Nimbus 19
Hill End, Long Distance Championships, DNS. Turning on controls and pick up. That makes 12 of 24 possible starts in this event where I've been injured or ill.
Thursday Sep 28, 2017 #
10 AM
Cycling 57:32 24.33 km (2:22 / km) +212m 2:16 / km
ahr:132 max:157 weight:76.6kg
Swooped by the BP magpie 3 times.
Wednesday Sep 27, 2017 #
8 AM
Cycling warm up/down 22:00 10.0 km (2:12 / km)
ahr:126 max:162
Windtrainer.
Core Stability (Pilates) 45:00 [3]
Inc. 3 sets 20x30kg single leg press. R adductor not happy with leg press.
Tuesday Sep 26, 2017 #
Cycling 9:44 [3] 4.0 km (2:26 / km)
Windtrainer
Core Stability 45:00 [3]
At physio. Lots of poor one legged squats. Plus leg press, Pilates reformer.
Pulled up Ok from weekend - sorest are my arms from raising and lowering down and up steep banks.
Pulled up Ok from weekend - sorest are my arms from raising and lowering down and up steep banks.
2 PM
MTB 1:13:09 14.65 km (5:00 / km) +209m 4:40 / km
ahr:111 max:142
Bruce Ridge
Sunday Sep 24, 2017 #
10 AM
Teering (Aus Champs) 36:32 **** 3.98 km (9:11 / km) +93m 8:13 / km
ahr:144 max:170 spiked:12/17c shoes: VJ Bold Super 10R
Reality bites. Not running well enough for spur gully and the steep banks were a real challenge on one leg. And also lost time (2 minutes) at 6, put off by Noel running back towards me. Actually I didn't really get into the scale or contour interval at all: I was looking too early on many controls and looking at smaller features than were on the map. Finished 7th and wouldn't have made the top 3 without the mistake.
Saturday Sep 23, 2017 #
2 PM
Teering race (Aus Champs) 17:38 3.0 km (5:53 / km) +30m 5:36 / km
ahr:160 max:178 shoes: Hoka Bondi 4
Charles Sturt Uni, Bathurst. Probably one of my best technical races, although about 1 min per km slower pace than I would normally run (maybe there is a connection). R knee was sore and provided no drive, but at least it functioned as a lever.
Good start from inside the building (so GPS didn't pick up till after #5), worked out the shortest route and made it. The shock from the splits is that Noel Schoknecht and Geoff Todkill shared the lead at #1, with me 10% down in 10th M60. Again got the shortest route to 2, but dropped a place with the 11th fastest split as Warwick Davis took the lead. Second fastest to #3 is surprising as it was a longer leg and downhill - I was basically stumbling along. 3rd fastest to #4 is another surprise, yes I got the shortest route through the covered area, but I did the "navigate to the circle centre thing" and had to look about a bit for the flag, then check the number.
Coming out of #4 I saw the marshall and figured out the garden was OOB; this was my slowest split of the day at 18th M60 - didn't get the steps that were partly under the circle. Only 8 seconds down on the fastest split and leader James Lithgow, so not really a mistake as I don't go down steps that well anyway.
#6 was the long leg and I took the bit longer wide route. The difference in speed shows up here as Ted was 34 seconds quicker.
Unbelievably I had the fastest spit to #7 - I went wide left - faster than straight with 2 sets of down stairs. Up two places to 7th and I wouldn't slip lower than 5th for the rest of the race.
#8 features the only actual "mistake" for the entire race. Halfway along the straight route I went left under a canopy and came back out on the road which I had been on - maybe 5 seconds? But Ted was 18 seconds quicker...
9 and 10 were the easy spectator run-through, leading to a fairly easy 11 where Ted inexplicably lost nearly a minute to hand the lead to Mel.
#12 I'm not sure of the map near the control; I could see the flag but was worried about the passable fence I got over. Still, my 11th fastest split was 9 seconds quicker than Mel who handed the lead back to James.
#13 I was one of a number with the fastest split (through the covered area to the right and sharp left). Jeff Dunn had been in second, but lost nearly a minute on this one and then had 5 fastest splits in the next 6 controls to finish 5 seconds behind me in 4th.
For #14 I went the rather obvious wide right route for second fastest split and climbed to the podium in 3rd for the first time in the race. #15 again, obvious wide right, another second fastest split.
#16 I went straight which included climbing a fence slowly. Despite this 7th fastest split I took the lead from Mel! A u-turn here and wide right to #17 meant that Mel took the lead back by 1 second with Ted closing fast.
I went right on the long leg to #18 and got that second back for a share of the lead - with Ted 1 second back in third!
Ted's late charge came to an end at #19 which was straightforward and Mel got 3 seconds on me. Mel gained a further second on the run in for the win, while Ted was 7 seconds faster to pip me for second by 1 second.
Overall obviously pleased to be on the podium for the 11th time in 11 starts. Six weeks after the operation wasn't enough for any fluidity running. Fitness wise I felt pretty good and hopefully no lasting damage - gave myself a start for the Middle.
Good start from inside the building (so GPS didn't pick up till after #5), worked out the shortest route and made it. The shock from the splits is that Noel Schoknecht and Geoff Todkill shared the lead at #1, with me 10% down in 10th M60. Again got the shortest route to 2, but dropped a place with the 11th fastest split as Warwick Davis took the lead. Second fastest to #3 is surprising as it was a longer leg and downhill - I was basically stumbling along. 3rd fastest to #4 is another surprise, yes I got the shortest route through the covered area, but I did the "navigate to the circle centre thing" and had to look about a bit for the flag, then check the number.
Coming out of #4 I saw the marshall and figured out the garden was OOB; this was my slowest split of the day at 18th M60 - didn't get the steps that were partly under the circle. Only 8 seconds down on the fastest split and leader James Lithgow, so not really a mistake as I don't go down steps that well anyway.
#6 was the long leg and I took the bit longer wide route. The difference in speed shows up here as Ted was 34 seconds quicker.
Unbelievably I had the fastest spit to #7 - I went wide left - faster than straight with 2 sets of down stairs. Up two places to 7th and I wouldn't slip lower than 5th for the rest of the race.
#8 features the only actual "mistake" for the entire race. Halfway along the straight route I went left under a canopy and came back out on the road which I had been on - maybe 5 seconds? But Ted was 18 seconds quicker...
9 and 10 were the easy spectator run-through, leading to a fairly easy 11 where Ted inexplicably lost nearly a minute to hand the lead to Mel.
#12 I'm not sure of the map near the control; I could see the flag but was worried about the passable fence I got over. Still, my 11th fastest split was 9 seconds quicker than Mel who handed the lead back to James.
#13 I was one of a number with the fastest split (through the covered area to the right and sharp left). Jeff Dunn had been in second, but lost nearly a minute on this one and then had 5 fastest splits in the next 6 controls to finish 5 seconds behind me in 4th.
For #14 I went the rather obvious wide right route for second fastest split and climbed to the podium in 3rd for the first time in the race. #15 again, obvious wide right, another second fastest split.
#16 I went straight which included climbing a fence slowly. Despite this 7th fastest split I took the lead from Mel! A u-turn here and wide right to #17 meant that Mel took the lead back by 1 second with Ted closing fast.
I went right on the long leg to #18 and got that second back for a share of the lead - with Ted 1 second back in third!
Ted's late charge came to an end at #19 which was straightforward and Mel got 3 seconds on me. Mel gained a further second on the run in for the win, while Ted was 7 seconds faster to pip me for second by 1 second.
Overall obviously pleased to be on the podium for the 11th time in 11 starts. Six weeks after the operation wasn't enough for any fluidity running. Fitness wise I felt pretty good and hopefully no lasting damage - gave myself a start for the Middle.