In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||6|| 2:48:31|| 16.96||(9:56)|| 27.3||(6:10)|| 475||101 /||105c||96%|
| ||Pool running||2|| 1:30:00|| 0.87||(1:43:27)|| 1.4||(1:04:17)|
| ||Swimming||1|| 35:00|| 0.62||(56:20)|| 1.0||(35:00)|
| ||Walking||1|| 8:30|| 0.5||(17:06)|| 0.8||(10:38)||12 /||12c||100%|
| ||Total||10|| 5:02:01|| 18.95||(15:56)|| 30.5||(9:54)|| 475||113 /||117c||96%|
Pool running 45:00  0.7 km (1:04:17 / km)
Certainly didn't feel like running this morning, with quads that weren't in post-marathon (or Six Foot) shape but still pretty ordinary. Headed for the water instead, running a little late to start with (and then later still because what looked like base camp for a film shoot had appropriated all the nearby parking at Fitzroy). Think the session did me good for loosening up, although what I feel like tomorrow will probably be more of a test.
Run ((orienteering)) 23:16  *** 3.5 km (6:39 / km)
First event of the day - park/sprint event in Roma Street Parklands (probably not as technical as a full-on sprint), once again using the phone app rather than controls (but a printed map). Felt a bit stiff and sore walking down to the event but OK once I was running - although not really pushing it (there's a lot ahead of me today) and so was predictably creamed by Rachel. Only one time loss, from the last control to the finish - I didn't notice until too late that a low wall along the lakeside path was forbidden to cross (and with GPS tracks uploaded as part of the system there's no getting away with doing anything dodgy :-).
The next challenge will be to get out of Brisbane, with fog and low cloud about, although as I write (7.15) it's starting to break up. My flight to Canberra is currently showing a 30-minute delay which will be OK; much over an hour would start to make things tight for the Canberra/Queanbeyan leg.
One advantage of the phone app system I didn't think of last night - it allows you to do things in parks where the authorities are OK with you being there but don't want you sticking things in the ground. (I understand this is the biggest obstacle to running events in what would otherwise be the superb urban area of Central Park in New York?).
Run ((orienteering)) 24:43  *** 3.0 km (8:14 / km) +110m 6:58 / km
The fog may have lifted, more or less, by 7.30, but I wasn't going to get out of Brisbane that easily - the incoming flight (as it turned out) didn't leave until Brisbane was clear for landings, and the boarding time slipped from 30 minutes late to 50 to 65. It ended up being 90, with the 'help' of some taxiway congestion, and I knew I'd lost all of my margin for error.
At least there were no hold-ups at the Canberra end; my bag came out just as I stepped up to the carousel, picking up a car was quick, and I thought I would be OK as long as I was away from Mount Ainslie by 1.30. With a start around 1.05 there wasn't going to be much to spare, but I did the short course so thought a time in the low-mid 20s was likely.
This was switching from high-tech to low-tech (phone apps to control cards). Didn't find it easy running, particularly on the second leg which contained more than half the course's total climb. Navigating reasonably well - as it turned out, better than the setter on 5, which probably cost me 90 seconds or so (it was in another watercourse about 50m NE of where it should have been).
And then finished, handed my card in, and got pretty well straight back in the car for the next stop...
Walking ((indoor-O)) 8:30  ** 0.8 km (10:37 / km)
The third event of the day was an indoor event in the building which David Poland's office occupies. (This was set up mainly for me but was open to the public all day - only one other person had done it though).
Those who've seen the Stockholm Indoor Cup maps will know how fiendish multi-level indoor events can be (for those who can find it, I challenge you to look at the 2017 map and work out a legal route from 3 to 4 in under five minutes). A small two-storey building in Queanbeyan was never going to offer that level of challenge, but there were a few legs which made you think about how to go about doing it. Only walking for this one; think you'd have trouble finding anyone willing to let you run around a multi-storey building.
I was thinking that it would make my timetable challenging if this took more than 15 minutes, so I was glad that was a bit short. Even got back to the airport in time to have a shower and have something to eat.
Run ((street-O)) 51:00  * 8.5 km (6:00 / km) +160m 5:29 / km
Eating something at the airport might not have been the best idea - I was feeling a bit off-colour when I got off the flight but was OK by the time the Mitcham event started. Unlike Brisbane-Canberra, the Melbourne leg offered few logistical problems; the flight was a few minutes early and the traffic across to Mitcham was not as bad as I expected (it helps that I was going against the flow most of the way).
Being safely at Mitcham was one thing (and one advantage of the event starting in the Coles carpark was that it made it easy for me to replace my headlamp batteries, which had been found severely wanting last night), but if I was going to do this event (a 60-minute score) properly it was going to be as long as the other three events put together, so I wasn't sure how my body would hold out. (I guess notionally, as a score event, finding one control would theoretically suffice). Felt OK at the start and in the mostly downhill first kilometre; back tight again on the hills, especially early on, although the hills weren't as steep as those on offer in Brisbane. Not really running smoothly but kept plugging away (losing a bit of time on the misplaced #5, which was on the next street junction). Had a bit of a hip twinge halfway which eventually settled down; but was feeling every bit of the day's work in the later stages; several legs later on were long gentle climbs and I felt every bit of them, especially as my quads were starting to go in the last 10 minutes. Definitely wasn't too upset that it was a short course tonight (even at my slow pace tonight, I got them all with plenty to spare). A definite sense of mission accomplished when it was done.
Run ((street-O)) 37:00  * 6.0 km (6:10 / km) +120m 5:36 / km
In Brisbane in preparation for tomorrow's World Orienteering Day challenge, and went to their Tuesday night street event at Auchenflower - a small but well-contested affair. It was my first chance to test out Peter Effeney's phone app for visiting controls - all worked smoothly.
My body wasn't working quite so smoothly, although at least I got through it, which is more than I can say for any other evening event in the last few months. Certainly could have done without hitting a steep hill on the way to the first control, but back settled after that initial shock. (The western side of Brisbane is not noted for its flatness, although this turned out to be hilly only early and late). Route planning didn't end up being great (40-minute score event) - knew from about 15 minutes out that I was going to finish with several minutes to spare but with no opportunity to get another one.
The app gave me 210 more metres than my watch did, reinforcing the sense that my watch is short-changing me - which may explain the apparent slowness of my training pace this year relative to last (tonight's 3.5% difference would more or less bridge the gap between the two). I'm in the market for a new watch at the moment.
Swimming 35:00  1.0 km (35:00 / km)
A steady and consistent swim (all the laps were within a few seconds of each other) punctuated by intermittent goggles trouble - the strap won't stick when tightened so I think it's time for a new pair. The sign at the entrance warned of "loud works" today but they hadn't started by the time I left.
In the latest instalment of what's become a media circus, I noted a headline today of the alleged sex-worker past of a certain alleged drug mule currently facing the Colombian courts: "Cassie accused of working near Penrith". My thoughts on this were (a) I know certain parts of western Sydney suffer from high unemployment but I wasn't previously aware that "working near Penrith" was illegal and (b) I'm somewhat grateful on her behalf that my sister is out of the country and therefore is presumably not seeing her name being taken in vain on a regular basis by the nation's headline-writers.
Run race ((orienteering)) 17:01  *** 3.2 km (5:19 / km) +45m 4:58 / km
First race of sprint double at Yarra Valley Grammar, a decent sprint area. Wasn't sure about this beforehand given that I haven't run since Wednesday, but the hip felt reasonable in the warm-up and decided it was worth a shot if I could tolerate it. (Tempting to try and work a musical reference in here but I'm struggling to see a context in which "then your children will be next" is relevant, although I did beat a couple of juniors I wouldn't normally expect to in a sprint*). Rather slow to get going, but a good second half, some of which was spent in a good scrap with Martin Steer. Got the key route choices right.
(* - although I think Aston was nursing an injury in the second race)
Run race ((orienteering)) 15:31  *** 3.1 km (5:00 / km) +40m 4:42 / km
Second sprint race with a paired start (I was paired with Carl Dalheim, who'd been only a few seconds behind me in the morning). Once again felt as if I was grinding the gears on the first couple, and missed 4 by a few seconds because I was concentrating too much on planning 5 (a long leg), but pretty good after that, and got the right option on the very roundabout 17. Running pretty hard in the later stages across the ovals, partly because I was chasing Chris Norwood (who'd started a minute before me) - ended up eight seconds ahead of him, having been three seconds ahead in the morning. (Finishing ahead of fast M60s in sprints is a sign of modest progress, given that Messrs Norwood, Lawford and van Geldermalsen have had my measure more often than not over the last six months).
The best news from this is that my hip feels better after running two sprint races than it has at any other time in the last four days. Go figure. (Also positive is being comfortably under the benchmark of 40% behind the elite winner that passes for respectability these days). Doing two events in a day will also be good preparation for doing four on Wednesday.
The head-to-head format made for a few interesting duels, the best of them being the Steer v Steer sprint finish (Asha reversing the result from the street-O championships by a few metres). Belinda looked like she'd held off Tash in a close one but she'd missed a control.
Pool running 45:00  0.7 km (1:04:17 / km)
Staying in the water for now, reasonably early in the day at Northcote in the outdoor pool. (Even had I felt inclined to go indoors - which I don't think is deep enough for pool running anyway - the indoor pool on a Saturday morning is almost wholly devoted to swimming lessons). Quite a warm morning by recent standards. Fairly mundane session; hip still not 100% but I'll put it to some sort of test tomorrow.
Going on to the Saturday morning shop (via the post office to take possession of the World Orienteering Day rabbit), it was apparent that there had been some overnight excitement in the 'hood, with a number of police outside one of the Station Street banks. On closer inspection the front door was shattered. I'm not sure what the crims were hoping to achieve, unless they think that banks leave their money on the tellers' desks when they go home on Friday night. (Whatever they did do wasn't significant enough to get a mention on the Vic Police News website).
all weeks |