Training Log Archive: coadyIn the 30 days ending Apr 30, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||
|
|
|
| |||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Apr 30, 2016 #
12 PM
Rogaine race (ACT 24 hr) 19:20:00 [3] 55.0 km (21:05 / km) +1600m 18:25 / km
(sick)
went well for the first 14 hrs
small nav errors on 65 and 93
came unstuck when we couldn't find a route from 57 to 95, eventually went around, then couldn't find control 96. long walk to the hash house barely staying awake
got to 57 at 1am
almost 2 hrs to get to 93
then 4 1/2 hours to get back to he HH via 22 again and 77
very unpleasant food poisoning/stomach bug on the drive home
small nav errors on 65 and 93
came unstuck when we couldn't find a route from 57 to 95, eventually went around, then couldn't find control 96. long walk to the hash house barely staying awake
got to 57 at 1am
almost 2 hrs to get to 93
then 4 1/2 hours to get back to he HH via 22 again and 77
very unpleasant food poisoning/stomach bug on the drive home
Saturday Apr 9, 2016 #
Event: Jabulani Challenge
7 AM
running race (Jabulani Challenge) 6:36:14 [4] 45.0 km (8:48 / km) +1149m 7:48 / km
shoes: Salomon XA Pro 3D
well that was a challenge ..
Had a plan to go out hard on the trails, flats and downhill, and walk the uphills. - If something went wrong, going harder early meant I had more walking time up my sleeve for the second half of the race
Aim was 6 hrs.
seeded myself a little higher so i wouldn't get held up as much in the first 4km of trails, this worked well as i overtook a handful of people (note that everyone was very nice on the trail, and let you through - not like the NOSH run)
things went well at the start until I felt a cold trickle down my back, then a few seconds later it was much more than a trickle and my back, shorts, legs and socks were wet .. bladder in hydration pack sprung a leak :( at about 4km. I took it out and inslected, lost more than 1/2 of my 3 Litre mix but was able to carry the bladder upside down and invert it and stop the leak when needed to drink, this lasted until 18km.
drink station at 22km and I had a few cups but didn't refill bladder.
Hit 24km cutoff at about 2:50 - aim was 3 hrs so was going well.
then on the track that I hadn't trained/run before - no map with me like on training so was running blind.
Huge hill .. ouch ..
needed a drink at the top of hill, next aid station at 30k (another 5k)
got the the aid station and borowed (no intention of giving it back) a empty 600ml bottle to take. but dehyration had set in, last gel at 22k and was struggling to get in enough water so no more gels.
the water didn't last long on the next 8km out and back and struggled to the turnaround point - borrowed another 200ml of water and that made me feel a bit better and was able to run a bit more.
hit the last drink station at 38k, drank as much as i could, filled bottle up but was struggling to drink a decent amount, this time the water lasted a bit longer, but only becaus i was unable to drink it faster :/ still didn't think stomach would hadle a gel - perhaps should have forced one.
the last 7 k were mainly down hill, I powered down the steep incline, overtaking plenty of people, tried to take the tails at a decent speed but it got harder as I went on .. feet getting very sore .. legs starting to almost cramp on the flat bits, still powered down any small hills.
got to about 2km to go really struggled, walking more of the flats ..
1km to go and I couldn't run any more, legs too sore - walked to about 300m to go then jogged it in to the finish,
first marathon or greater distance race, pretty happy to finish well before the 7hr limit, 6hr goal was if I could keep up the first half pace for the second half - not sure if i could have hit it but think i would have been much closer if the hydration pack lived :/
Had a plan to go out hard on the trails, flats and downhill, and walk the uphills. - If something went wrong, going harder early meant I had more walking time up my sleeve for the second half of the race
Aim was 6 hrs.
seeded myself a little higher so i wouldn't get held up as much in the first 4km of trails, this worked well as i overtook a handful of people (note that everyone was very nice on the trail, and let you through - not like the NOSH run)
things went well at the start until I felt a cold trickle down my back, then a few seconds later it was much more than a trickle and my back, shorts, legs and socks were wet .. bladder in hydration pack sprung a leak :( at about 4km. I took it out and inslected, lost more than 1/2 of my 3 Litre mix but was able to carry the bladder upside down and invert it and stop the leak when needed to drink, this lasted until 18km.
drink station at 22km and I had a few cups but didn't refill bladder.
Hit 24km cutoff at about 2:50 - aim was 3 hrs so was going well.
then on the track that I hadn't trained/run before - no map with me like on training so was running blind.
Huge hill .. ouch ..
needed a drink at the top of hill, next aid station at 30k (another 5k)
got the the aid station and borowed (no intention of giving it back) a empty 600ml bottle to take. but dehyration had set in, last gel at 22k and was struggling to get in enough water so no more gels.
the water didn't last long on the next 8km out and back and struggled to the turnaround point - borrowed another 200ml of water and that made me feel a bit better and was able to run a bit more.
hit the last drink station at 38k, drank as much as i could, filled bottle up but was struggling to drink a decent amount, this time the water lasted a bit longer, but only becaus i was unable to drink it faster :/ still didn't think stomach would hadle a gel - perhaps should have forced one.
the last 7 k were mainly down hill, I powered down the steep incline, overtaking plenty of people, tried to take the tails at a decent speed but it got harder as I went on .. feet getting very sore .. legs starting to almost cramp on the flat bits, still powered down any small hills.
got to about 2km to go really struggled, walking more of the flats ..
1km to go and I couldn't run any more, legs too sore - walked to about 300m to go then jogged it in to the finish,
first marathon or greater distance race, pretty happy to finish well before the 7hr limit, 6hr goal was if I could keep up the first half pace for the second half - not sure if i could have hit it but think i would have been much closer if the hydration pack lived :/
Sunday Apr 3, 2016 #
Orienteering race (NSW SL3) 2:07:04 [3] 14.9 km (8:32 / km) +246m 7:53 / km
decided to run M21 for the extra 3km
lots of long legs ...
good nav to 4, had a decent drink
planned an executed 5 well
drinks on way to 6
problems with 7 .. hit the spur I wanted but seemed to be following it more than expected (was hoping to hit the bunch of termite mounds)
hit a largish termite mound near the fence (un mapped and didn't see the fence) turned left to hopefully see more, ended up relocating from the 2 mounds on the other side of the gully, hit the fence for the first time just after that then on to 7
8-9 as planned, another drink..
9-10 was a monster .. thought going right and track may be quickest, little climb, but then told myself I am doing this for the nav challenge, not track running so chose a path and followed it well until i almost got the circle, watercourse i thought i was on (which i was) didn't look like the correct direction, so checked right and left before heading down the hill to the control - I didn't want to overshoot the control and climb any more.
lots of long legs ...
good nav to 4, had a decent drink
planned an executed 5 well
drinks on way to 6
problems with 7 .. hit the spur I wanted but seemed to be following it more than expected (was hoping to hit the bunch of termite mounds)
hit a largish termite mound near the fence (un mapped and didn't see the fence) turned left to hopefully see more, ended up relocating from the 2 mounds on the other side of the gully, hit the fence for the first time just after that then on to 7
8-9 as planned, another drink..
9-10 was a monster .. thought going right and track may be quickest, little climb, but then told myself I am doing this for the nav challenge, not track running so chose a path and followed it well until i almost got the circle, watercourse i thought i was on (which i was) didn't look like the correct direction, so checked right and left before heading down the hill to the control - I didn't want to overshoot the control and climb any more.
Saturday Apr 2, 2016 #
Orienteering race (NSW SL2) 51:39 [3] 6.2 km (8:20 / km) +82m 7:49 / km
missed 2 a little, I don't think I was thinking of the termite mounds as dots yet .. but not much time lost, avoided most green and generally clean early
happy with run till 10 .. couldn't decide which route for 10-11 and ended up going through some green then left, then took a spur too early ... grrr, I think i always wanted to go right, but thought i'd see what it was like going straight then made myself go left ...
12-13 wasn't pretty, I figured I had turned left off the spur too early, but no Idea how early, so decided to go to the watercourse and hope to see the control from there.
17-18, saw the control. checked map, convinced myself the control was in the gully before mine so went left to the next one, only things were way wrong now, realised the control was mine so went back :/
similar result to last state league, comfortably in 2nd, a long way off 1st and 3rd place
happy with run till 10 .. couldn't decide which route for 10-11 and ended up going through some green then left, then took a spur too early ... grrr, I think i always wanted to go right, but thought i'd see what it was like going straight then made myself go left ...
12-13 wasn't pretty, I figured I had turned left off the spur too early, but no Idea how early, so decided to go to the watercourse and hope to see the control from there.
17-18, saw the control. checked map, convinced myself the control was in the gully before mine so went left to the next one, only things were way wrong now, realised the control was mine so went back :/
similar result to last state league, comfortably in 2nd, a long way off 1st and 3rd place