Training Log Archive: coadyIn the 29 days ending Feb 29, 2012:
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Wednesday Feb 29, 2012 #
Orienteering race (Summer Series 22) 55:40 [5] *** 9.5 km (5:52 / km) +280m 5:06 / km
ahr:164 max:174 spiked:30/30c shoes: Asics Gel - Trabuco 13
great course, lots of tracks (some hard to follow / slow to run / slippery - I think a few people had some navigation errors around some of the tracks)
started late and decided to leave most of the street controls to the end as the bush ones would be harder to read the map if it gets too dark
56 mins (~7 mins behind Glenn Horrocks) which is my best result so far with getting all controls
loved the weather (light rain .. slippery but felt I could keep a faster pace due to the lack of heat!)
Monday Feb 27, 2012 #
Orienteering race (Sprint series 9) 17:06 [5] *** 3.68 km (4:39 / km) +50m 4:21 / km
ahr:168 max:176 spiked:18/18c shoes: New Balance MT411GB
really liked the map / route choices / control placement
it did take over 1 hour to drive there from Mac uni .. (5km)
I was already 30 minutes late to Ultimate when leaving ...
Ultimate race (NSL div 2) 45:00 [3] 2.77 km (16:15 / km)
ahr:133 max:166
was over 30 minutes late
Wednesday Feb 22, 2012 #
Orienteering race (Summer Series 21) 1:01:30 [4] *** 9.91 km (6:12 / km) +292m 5:25 / km
ahr:161 max:172 spiked:28/30c shoes: New Balance MT411GB
felt much better than the previous week (perhaps finally recovered from DUO + rogaine)
run hard - probably too hard early, walked some hills, finished reasonably strong.
really liked the course, tracks, position of and use of real markers, double checked planned route a few times to see if I could improve.
even glanced at the view a few times on one of the tracks.
Ultimate (pickup game / warm up) 15:00 [3] 1.0 km (15:00 / km)
ahr:136 max:155
Ultimate race (Hills league Div 1) 1:10:00 [4] 4.9 km (14:17 / km)
ahr:143 max:178
Monday Feb 20, 2012 #
Orienteering race (Sprint series 8) 21:45 [5] ***** 2.6 km (8:22 / km) +160m 6:24 / km
ahr:159 max:177 spiked:13/18c shoes: Asics Gel - Trabuco 13
wrong track to # 1 ..
couldn't find 1 .. found 2 ..
still couldn't find 1, considered jumping down a dangerous cliff, but couldn't see control, guessed right that huge boulder wasn't mapped, eventually found 1.
I think i may have struggled with the scale of the map on the first few controls.
found 8 before 7
splits say I lost time on 1,3,5,7,12, but had a blinder on # 10 .. sounds about right !
Sunday Feb 19, 2012 #
Ultimate race (weekend tournie SMO) 4:00:00 [3]
Saturday Feb 18, 2012 #
Ultimate race (weekend tournie SMO) 4:00:00 [3]
Wednesday Feb 15, 2012 #
GYM (Aqua) (Pilates) 55:00 [2]
Orienteering race (Summer Series 20) 1:09:53 [3] *** 10.36 km (6:45 / km) +460m 5:31 / km
ahr:152 max:169 spiked:29/30c shoes: Asics Gel - Trabuco 13
very hilly, felt like I struggled, not sure if it was the hills talking or not fully recovered from weekend, i'd say both.
Monday Feb 13, 2012 #
Orienteering race (Sprint series 7) 21:17 [5] **** 3.79 km (5:37 / km) +67m 5:10 / km
ahr:162 max:171 spiked:16/18c shoes: New Balance MT411GB
changed route choice after running 50m on control 11 .. had to walk the hill .. ran back 20m with a careful read of map for #15, the rest felt pretty good considering..
discovered after control 1 I was carrying my car keys with my map .. weird feeling :)
Ultimate race (NSL div 2) 1:20:00 [3] 6.29 km (12:43 / km)
ahr:135 max:172
Sunday Feb 12, 2012 #
Rogaine race (metrogaine 6hr) 5:58:35 [4] ** 42.33 km (8:28 / km) +977m 7:36 / km
ahr:126 max:155 shoes: New Balance MT411GB
went with Bel and Cemil, both from Ultimate.
We had a good pace first the first half and set goal for 42.2 km, we managed to just get enough (we were planning route based on distance in the last 30 mins and just managed to run/walk it with 1 minute to spare ..)
it was the first time Cemil and I had ran that far :D.
Saturday Feb 11, 2012 #
Duo race (Foot + MTB Orienteering) 3:40:40 [5] **** 30.2 km (7:18 / km) +840m 6:25 / km
ahr:155 max:172 spiked:37/41c shoes: Asics Gel - Trabuco 13
felt rather good after the run, some challenging terrain (white and green were faster then yellow open areas in most cases)
6.1 km mtb 107m climb in 35 mins, ahr: 156
was happy with this leg, I consider myself a novice on a mountain bike, this being my second time I have ridden "off road"
5.8 km run 158m climb in 50 mins, ahr: 154
started getting a hint of calf cramps early on this run, ignored it and it went away (yay)
I think i felt a little relief when finishing this leg knowing 3/4 was done, this feeling evaporated very soon after getting on the bike...
12.2km mtb 320m climb in 85 mins, ahr: 136
asked if I had water when getting on the bike, yes I said knowing i had 2L when i started, guessing that would be plenty, ran out of water on the way to the first control, 2nd control earnt a detour to the start finish area to refill. and realised that my estimate of 3/4 done wasn't quite accurate.
started getting hip flexor cramps 1/2 way through this section, each down pedal on my left leg started to get more and more painful, a quick 2minute stop and stretch helped, but had to take it much slower (walked up most hills) for the last 1/2, considered briefly about retiring, but was determined to make it to the finish ..
last control didn't beep (SI card full) tried for 20 seconds .. overwhelming feeling of "I have gone this far, I am not going to DNF on the last control .. BEEP you little electronic piece of ..." etc ..
finished before the storm .. yay !
Wednesday Feb 8, 2012 #
GYM (Aqua) (Pilates) 55:00 [3]
Orienteering race (Sydney Summer Series 19) 1:09:33 [4] **** 11.67 km (5:58 / km) +274m 5:20 / km
ahr:158 max:168 spiked:28/30c shoes: Asics Gel - Trabuco 13
walked up some early hills, felt good in the middle, rather tired at the end
good tracks and liked the difficulty of the route choice :)
Ultimate race (Hills league Div 1) 1:10:00 [4] 4.3 km (16:17 / km)
ahr:145 max:180
Monday Feb 6, 2012 #
running (interval) 55:00 [5] 7.3 km (7:32 / km) +168m 6:45 / km
ahr:152 max:181 shoes: New Balance MT411GB
Ultimate race (div 2 & 1) 3:00:00 [3]
Sunday Feb 5, 2012 #
Orienteering race (West summer 3) 1:04:00 [4] *** 10.0 km (6:24 / km) +120m 6:02 / km
ahr:157 max:169 shoes: New Balance MT411GB
Ultimate (Training for nationals) 2:00:00 [3] 5.5 km (21:49 / km)
ahr:122 max:176
Friday Feb 3, 2012 #
GYM (Aqua) (pilates) 1:00:00 [3]
Wednesday Feb 1, 2012 #
Orienteering race (Sydney Summer Series 18) 57:14 [5] *** 10.09 km (5:40 / km) +164m 5:15 / km
ahr:165 max:176 spiked:29/30c shoes: Asics Gel - Trabuco 13