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Training Log: tinytoes

In the last 7 days:

activity # timemileskm+m
  gym class2 2:06:00
  Street Series1 42:12 2.92(14:27) 4.7(8:59)
  Park Run1 37:12 3.11(11:58) 5.0(7:26)
  Event1 34:22
  warm up/down2 25:00 1.86(13:25) 3.0(8:20)
  Total6 4:24:46 7.89 12.7
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Sunday Nov 19 #

10 AM

Event (NSW Sprints) 34:22 [4]
shoes: grey/white

Determined to right them wrongs of Aus Sprint Champs I was very deliberate in route selection and running for the first few. Clearly a decision right at the start judging from those who started just before me. Surprised to see rockman come through the Start over an hour after his start and looking puzzled so that made me even more determined to be careful. As it was he was doing the very necessary route choice to avoid stairs as much as possible.
Pretty happy with how I went - interested that up until #5 I was planning the whole leg, then from #5-#10 it was out from control and into next then from #10 onwards it was block to block. Perhaps mental tiredness. Only 2 stutters - one where a control was (accurately) placed but very difficult to see and the other was actually getting into the control "courtyard". Had 2 sub-optimal route choices where I went conservative but blatted out from that control taking the shorter (inward) route. Got the win by 6 mins which is fairly accurate. Presentation was certificate and a bandaged bear. This was going to be offered to Astrid, but I didn't hold out much hope of her being interested. I put it into my backpack hoping to pique her interest. But she grabbed it and hugged it lovingly and then dragged it around for about 10 minutes then it's just another toy. She'll dance with it - The Teddy Bear song so i am so happy she likes it.
So ends SL season 2017. Newcastle seems to have won the Interclub trophy after securing a surprise win at Aus Champs of Club pointscore winner. Also very happy to pick up Club of the Year based on the sterling work of the MTBO + club members who staged the Aus MTBO champs. And she won't be reading this but YIHA Cassie is Rookie of the Year.
Great map and great course and a very showy event all round staged by Bold horizons - or rather Ms Innovation!

Saturday Nov 18 #

8 AM

warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: grey/white

Not enough but felt OK.

Park Run (Cooks River) 37:12 [4] 5.0 km (7:26 / km)
shoes: grey/white

Felt strange doing a flat run. Really like this one with its proximity to river and protection plus the bushland surrounds. Surprisingly good start and got into a rhythm fairly early on - odd for me. Got onto the tail of a group and happy to stay there until they started to slow so usual thing I over took them and lost interest. Picked up another small /family group but same thing. Mostly happy and had thoughts of a return to the 36s but not quite.
S-T19:19
T1-T2 8:59
T2-T1-9:37
T1-F 9:16

Certainly scope for improvement - just need to knuckle down.
9 AM

warm up/down 15:00 [1] 1.8 km (8:20 / km)
shoes: grey/white

Mostly to warm down after run to stave off possible stiffness for tomorrow, but more to walk in with rockman. Light shower was lovely and the tailwind disappeared with arrival of shower. Left knee sore and slightly puffy, right knee niggle.

Thursday Nov 16 #

9 AM

gym class (Body Pump) 1:03:00 [3]

Upped weight for chest but wimped out on increased triceps and biceps because they were hard tracks. Music today was aweful - just not the right mix so mindset wasn't great either. Didn't partake of calf raises - I think my calf muscles are not in need. Did squats instead.

Wednesday Nov 15 #

Note

Two fantastic results today.
YAY Socceroos!
and of course - YAY for the really important one.
5 PM

Street Series (Wangi #6) 42:12 [4] 4.7 km (8:59 / km)
shoes: grey/white

Hilly Wangi but tried to be clever. Had real problems with a control answer/not answer and had equipment failure - I jammed the lid on so tightly I couldn't get it off then when I did it took the innards with it - so now I know what a highlighter looks like! Talked afterwards, organised last bits (I hope) for rogaine, found out some very sad and unsettling news about a family in the club and froze while I did all of this with a very cool breeze off the lake.
Super early and maybe could have got another 1 pointer but may have lost it so didn't bother.

Tuesday Nov 14 #

9 AM

gym class (Body Pump) 1:03:00 [4]

Wow I did it - upped in biceps and triceps. So that's in addition to back 2 weeks ago. Vroom vroom.

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