Training Log: Bomb
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||1|| 1:34:00|| 28.58||(3:17)|| 46.0||(2:03)|
| ||Orienteering||2|| 1:20:10|
| ||Running||2|| 1:00:00|
| ||Swim||1|| 35:00|| 0.93||(37:33)|| 1.5||(23:20)|
| ||Total||4|| 4:29:10|| 29.52|| 47.5|
Cycling 1:34:00  46.0 km (2:03 / km)
River loop with Dan and a couple of his work crew. good ride, but it did tighten my back up a bit.
Swim 35:00  1.5 km (23:20 / km)
Swim. pool isn't as crowded as on the super hot days, and the water is cooler/clearer/less like bathing in the sweat of the masses.
did 300 warm up, then 10 x 50 hard/50 easy, then 200wd. I'm sure all my effort trying to swim hard has no impact at all on speed, but it does make the session less boring, and feel more like training.
Orienteering race 49:00 
NOL middle on Isaacs Ridge. Figured it would be super technical, and that I was going to struggle physically with the hills and rocks, so tried to just make sure I navigated properly (which I really struggle with when injured - somehow I just totally lose focus and make heaps of dumb mistakes). nearly did this on 1, where I seemed to be off line straight away, but got reminded that the rock mapping is... different, and sorted it out. from there it was just a matter of trying to stay focused and picking reasonable lines where I could actually run. walked up the hills - no point aggravating the injury now. a couple of hesitations - 18 was a bit weird, and the two legs that were steeply downhill I was very hesitant to lose height in case I went too far.
great course, and happy with how I went, and not going backwards with injury.
Running warm up/down 20:00 
Orienteering race 14:25 
NOL sprint heat. bush sprint on red hill. nice run down the hill, with lots of short legs in low viz along the slope. just one pesky climb to have to walk. fun course, and nice to be able to run most it with much less pain than previously. pity I lost so much on #2. didn't feel like I lost 40secs, but in hindsight I was quite hesitant, and I dropped a bit too much and had to come back up the track and I ran through a massive spiders web which too a while to get off.
Orienteering race 16:45 
NOL sprint B final. I was looking forward to this, but I was a bit disappointed. The course was really good, but the mapping was confusing and unclear. I'm sure it looks great when zoomed in on a computer screen, but it was un-readable printed. Lost a heap of time early in an area that turned out to be not mapped at all, and back/hammy was hating me, so just ended up in plod mode.
Running warm up/down 40:00 
warm ups and warm downs for both races
chiro again. seem to be getting closer to fixing the back issues. hopefully hammy will settle after that.
all weeks |