Training Log Archive: coadyIn the 31 days ending Aug 31, 2012:
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| 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 | Su | Mo | Tu | We | Th | Fr | |||||||||||||||
Wednesday Aug 29, 2012 #
8 PM
Ultimate race (Div 1 and 2 Hills) 2:00:00 [3]
shoes: Asics Gel Lethal Elite 4
finals .. lost both games ..
Tuesday Aug 28, 2012 #
12 PM
running (Lunch run) 55:21 [4] 10.0 km (5:32 / km) +220m 4:59 / km
ahr:163 max:177 shoes: Asics Gel - Trabuco 13
Run same loop as last week with Amanda. slight detour for drink.
went without ankle brace, felt much better
My preferred shoe (New Balance) has a broken shoelace eyelet, I ordered some inov-8's as a replcement, my Asics can give me a sore foot :( started to feel some discomfort at the end of the run.
walked the last steep hill (just before the end of Busaco Rd) but had a good run for the rest.
went without ankle brace, felt much better
My preferred shoe (New Balance) has a broken shoelace eyelet, I ordered some inov-8's as a replcement, my Asics can give me a sore foot :( started to feel some discomfort at the end of the run.
walked the last steep hill (just before the end of Busaco Rd) but had a good run for the rest.
1 PM
GYM (Aqua) (aqua) 55:00 [3]
warm down from run with an aqua session, then a burger and chips ...
Sunday Aug 26, 2012 #
10 AM
Orienteering race (SL11) 1:32:23 [4] **** 11.63 km (7:57 / km) +215m 7:16 / km
ahr:149 max:163 spiked:16/20c shoes: New Balance MT411GB
http://garingal.com.au/cgi-bin/gadget3/reitti.cgi?...
Struggled for pace with the first few controls, just didn't feel like I could run, #1 was ok, but by #4 and to #5 (mainly track) I didn't feel like I had much energy or pace .. Lachlan overtook me at #5
decided to take it easy, and just enjoy the run, but a few errors crept in when I did this, #6 should have been easy but veered the wrong way, saw Andy ..
#6, I went in way too early after changing my plan - wanted to hit the track junction, then go in .. went in early and realised where i was ..
felt a little bit more switched on at 8 and after, but still took it easy.
small error on #12, but slow, cleanish run from there.
had a mega stack just before #18 .. was jumping on and over some large logs where i fell, my left leg, just above the knee somehow hit the log very hard while i was horizontal, my leg felt like it was about to be hyper extended with my left foot caught, but managed to hit the ground of nice and soft pine needles with my face and upper body ...
was able to jog immediately with only minor discomfort (and ripped skins and big bruise, small cut on leg) I think I impressed a couple of school children with that fall :)
well behind the field, not sure if fitness or nutrition was the problem ..
would have liked to be more competitive, but still had a good time coming last :) I hope I don't get used to it!
Struggled for pace with the first few controls, just didn't feel like I could run, #1 was ok, but by #4 and to #5 (mainly track) I didn't feel like I had much energy or pace .. Lachlan overtook me at #5
decided to take it easy, and just enjoy the run, but a few errors crept in when I did this, #6 should have been easy but veered the wrong way, saw Andy ..
#6, I went in way too early after changing my plan - wanted to hit the track junction, then go in .. went in early and realised where i was ..
felt a little bit more switched on at 8 and after, but still took it easy.
small error on #12, but slow, cleanish run from there.
had a mega stack just before #18 .. was jumping on and over some large logs where i fell, my left leg, just above the knee somehow hit the log very hard while i was horizontal, my leg felt like it was about to be hyper extended with my left foot caught, but managed to hit the ground of nice and soft pine needles with my face and upper body ...
was able to jog immediately with only minor discomfort (and ripped skins and big bruise, small cut on leg) I think I impressed a couple of school children with that fall :)
well behind the field, not sure if fitness or nutrition was the problem ..
would have liked to be more competitive, but still had a good time coming last :) I hope I don't get used to it!
Saturday Aug 25, 2012 #
1 PM
Orienteering race (SL10) 1:01:50 [5] ***** 8.02 km (7:43 / km) +200m 6:51 / km
ahr:166 max:187 spiked:15/19c shoes: New Balance MT411GB
http://garingal.com.au/cgi-bin/gadget3/reitti.cgi?...
Felt like I had a pretty good run, decent speed, only a few minor errors ..
I kept in map contact to #1, #2 was good, #3 avoided the green, #4 was good,
#5, started to go above the cliff, then went below, check around the large boulder before looking at the map, should have read the map better but don't think i lost too much
#6 was good, #7 I followed the ridge, ran a little where I recognised some treestumps and trails form 2-3, then aimed to follow the gully and jump to the next gully - looking at the splits, others seemed to have some trouble on this one !?
#8 hit track, #9 good, #10 missed to the left on purpose, I think I saw Greg Barbour here and on the next 2 controls, before he disappeared on the track,
surprised by the track junction on #13, picked the wrong termite mound for #15, found the fenceline via a faceplant just out of #16 while looking for the track ... the dashes in the fenceline were obscured by a contour and the circle, even after tripping I was thinking "fenceline? that should be on the map, now where is that track"
Felt like I had a pretty good run, decent speed, only a few minor errors ..
I kept in map contact to #1, #2 was good, #3 avoided the green, #4 was good,
#5, started to go above the cliff, then went below, check around the large boulder before looking at the map, should have read the map better but don't think i lost too much
#6 was good, #7 I followed the ridge, ran a little where I recognised some treestumps and trails form 2-3, then aimed to follow the gully and jump to the next gully - looking at the splits, others seemed to have some trouble on this one !?
#8 hit track, #9 good, #10 missed to the left on purpose, I think I saw Greg Barbour here and on the next 2 controls, before he disappeared on the track,
surprised by the track junction on #13, picked the wrong termite mound for #15, found the fenceline via a faceplant just out of #16 while looking for the track ... the dashes in the fenceline were obscured by a contour and the circle, even after tripping I was thinking "fenceline? that should be on the map, now where is that track"
Thursday Aug 23, 2012 #
12 PM
GYM (Aqua) (Aqua) 50:00 [3]
Wednesday Aug 22, 2012 #
8 PM
Ultimate race (Div 1 and 2 Hills) 2:00:00 [3]
shoes: Asics Gel Lethal Elite 4
Tuesday Aug 21, 2012 #
Note
just put in details of the other NOL races and Lake Macquarie rogaine ..
didn't have internet access in batchelor/jabiru NT.
was hoping the NOL races were going to be put on Routegadget .. may look into running a server? Routegaget doesn't support butterfly loops. .. perhaps that is why??!
Had a good Holiday in NT
Wed: morning shopping, afternoon waited for luggage to arrive .. thanks Qantas, evening around Darwin Waterfront
Thu: went to Territory Wildlife Park
Fri: Leanyer Recreation Park + NOL sprint (Lachlan loved the water park)
Sat: Lichfield via Cox Penisula Road with sightseeing, swim, Wangi Falls, Old Tin Mine + NOL night
Sun: NOL Long + Lichfield - 4WD Tjaynera Falls at Sandy Creek and back, Tolmer Falls, Florence Falls, Blyth Homestead
Mon: drove to Jabiru via Pine Creek, sightseeing+swimming+4WD, Gunlom, Maguk
Tues: 4wd to Jim Jim falls, yellow river (no cruise) Nourlangie - too late for sunset
Wed: Yellow River cruise, Nourlangie, Ubir at sunset, Airport at midnight for 1:35am flight
didn't have internet access in batchelor/jabiru NT.
was hoping the NOL races were going to be put on Routegadget .. may look into running a server? Routegaget doesn't support butterfly loops. .. perhaps that is why??!
Had a good Holiday in NT
Wed: morning shopping, afternoon waited for luggage to arrive .. thanks Qantas, evening around Darwin Waterfront
Thu: went to Territory Wildlife Park
Fri: Leanyer Recreation Park + NOL sprint (Lachlan loved the water park)
Sat: Lichfield via Cox Penisula Road with sightseeing, swim, Wangi Falls, Old Tin Mine + NOL night
Sun: NOL Long + Lichfield - 4WD Tjaynera Falls at Sandy Creek and back, Tolmer Falls, Florence Falls, Blyth Homestead
Mon: drove to Jabiru via Pine Creek, sightseeing+swimming+4WD, Gunlom, Maguk
Tues: 4wd to Jim Jim falls, yellow river (no cruise) Nourlangie - too late for sunset
Wed: Yellow River cruise, Nourlangie, Ubir at sunset, Airport at midnight for 1:35am flight
3 PM
running (Lunch run) 54:27 [5] 10.0 km (5:27 / km) +190m 4:58 / km
shoes: New Balance MT411GB
Lunch run.
did the 10km loop that I ran last 2 lunch runs .. (57mins, 59mins)
was tossing up about going for a run but my legs stated to become twitchy .. possible "Restless legs syndrome"? so i decided to do a late run
felt like I had much more energy than last time, braced the ankle but left it loose and on the outside of my sock .. brought my phone for music (and if I hurt my ankle) was able to run all the hills, and 2 mins quicker than my best time.
followed it up with 2 laps of the pool with hammie, calf and quad stretching mixed in
did the 10km loop that I ran last 2 lunch runs .. (57mins, 59mins)
was tossing up about going for a run but my legs stated to become twitchy .. possible "Restless legs syndrome"? so i decided to do a late run
felt like I had much more energy than last time, braced the ankle but left it loose and on the outside of my sock .. brought my phone for music (and if I hurt my ankle) was able to run all the hills, and 2 mins quicker than my best time.
followed it up with 2 laps of the pool with hammie, calf and quad stretching mixed in
Saturday Aug 18, 2012 #
12 PM
Rogaine race (Lace Mac Rogaine) 5:42:00 [3] 16.0 km (21:23 / km) +800m 17:06 / km
ahr:121 max:158 shoes: New Balance MT411GB
Lake Macquarie Rogaine with Amanda.
course didn't really souit our team and Amanda was getting over a cold ...
first 2 hours were good, some track, lots of hills
the next 2 hours netted us 20 points ....
went to get a 60 pointer .. struggled to get down a hill due to cliffs ..
bush was very thick ..
after 30 minutes of scrambling, the watercourse that I thought was the correct one wasn't going the the right direction .. decided to go north to the track, up a watercourse with a 20 pointer in it .. took us 90 minutes to get out .. hills + thick + some climbing up rocks in the watercourse (which was very fun) ...
spirits were pretty broken .. did some track running, grabbed some controls .. tea and damper with an hour to go ... grabbed a few controls on the way to the finish.
disappointed with result, last Lake Macquarie Rogaine I finished with cramping in the last 2 hours for about 30 km run and felt completely exhausted .. which I was hoping to recreate .. this year I was still pretty fresh at the end .. but did like the area .. had a good time still .. but would have preferred to been able to run more .. take out the 2 hours of steep thick stuff and it would have been much better :)
Routegadget:
http://www.garingal.com.au/cgi-bin/gadget3/reitti....
looks like we were 100m short of 63 before taking the wrong watercourse up ... ..
course didn't really souit our team and Amanda was getting over a cold ...
first 2 hours were good, some track, lots of hills
the next 2 hours netted us 20 points ....
went to get a 60 pointer .. struggled to get down a hill due to cliffs ..
bush was very thick ..
after 30 minutes of scrambling, the watercourse that I thought was the correct one wasn't going the the right direction .. decided to go north to the track, up a watercourse with a 20 pointer in it .. took us 90 minutes to get out .. hills + thick + some climbing up rocks in the watercourse (which was very fun) ...
spirits were pretty broken .. did some track running, grabbed some controls .. tea and damper with an hour to go ... grabbed a few controls on the way to the finish.
disappointed with result, last Lake Macquarie Rogaine I finished with cramping in the last 2 hours for about 30 km run and felt completely exhausted .. which I was hoping to recreate .. this year I was still pretty fresh at the end .. but did like the area .. had a good time still .. but would have preferred to been able to run more .. take out the 2 hours of steep thick stuff and it would have been much better :)
Routegadget:
http://www.garingal.com.au/cgi-bin/gadget3/reitti....
looks like we were 100m short of 63 before taking the wrong watercourse up ... ..
Sunday Aug 12, 2012 #
8 AM
Orienteering race (NOL Race 3 of Round 4) 1:54:20 [4] **** 16.52 km (6:55 / km) +154m 6:37 / km
ahr:153 max:169 shoes: New Balance MT411GB
The big one ...
14.5km racing with the elites ...
i was initially hoping to finish within the course closure time, which I thought was around 2 hrs 20 mins, but it was 1 hour extra .. so wasn't too worried about that ...
aimed to run a a steady pace, started to drift a but on the first control, then found some hills which looked like they were on the map, but I thought I would have passed them .. then realised the scale .. 1:15000 .. where as the other 2 events were 1:5000 ... found a nice 3m termite mound to confirm where I am on the map, adjusted to the scale, now lets start again .. :)
had a pretty clean run, minor errors on perhaps 3 of 30 controls (not including #1) was a little confused with the butterfly loops around 18 .. (was I up to 18, or 22 .. or .. hmmm yeah I think I just came from 17 .. lets just go with that)
was expecting a 2 hrs 20 time, was hoping for 2 hrs, was pretty happy with 5 minutes under ..
both ankles were good, was careful and never twisted either, but did have 2 falls, the second was just into the long 800m-1km? leg of no features to the stromatolite formation, bruised thumb .. 50 cent piece sized rock shaped bruise on my back, and lots of areas hurting.
very much enjoyed the course, was happy I didn't come last, but happier I beat 2 hrs. I have entered the Elites for Aus champs .. I am looking forward to getting smashed again by the other elites :)
14.5km racing with the elites ...
i was initially hoping to finish within the course closure time, which I thought was around 2 hrs 20 mins, but it was 1 hour extra .. so wasn't too worried about that ...
aimed to run a a steady pace, started to drift a but on the first control, then found some hills which looked like they were on the map, but I thought I would have passed them .. then realised the scale .. 1:15000 .. where as the other 2 events were 1:5000 ... found a nice 3m termite mound to confirm where I am on the map, adjusted to the scale, now lets start again .. :)
had a pretty clean run, minor errors on perhaps 3 of 30 controls (not including #1) was a little confused with the butterfly loops around 18 .. (was I up to 18, or 22 .. or .. hmmm yeah I think I just came from 17 .. lets just go with that)
was expecting a 2 hrs 20 time, was hoping for 2 hrs, was pretty happy with 5 minutes under ..
both ankles were good, was careful and never twisted either, but did have 2 falls, the second was just into the long 800m-1km? leg of no features to the stromatolite formation, bruised thumb .. 50 cent piece sized rock shaped bruise on my back, and lots of areas hurting.
very much enjoyed the course, was happy I didn't come last, but happier I beat 2 hrs. I have entered the Elites for Aus champs .. I am looking forward to getting smashed again by the other elites :)
Saturday Aug 11, 2012 #
4 PM
Orienteering (very easy walk) 1:24:00 [1] 2.6 km (32:18 / km)
went on a walk on the very easy course with Louisa and Lachlan ..
went well for the first half, then Lachlan lost his hired SI stick :(
spend 40 minutes looking for it (had a 40 meter area to search) but couldn't find it. It was found later from a passer by who returned to search for it .. thank you !
went well for the first half, then Lachlan lost his hired SI stick :(
spend 40 minutes looking for it (had a 40 meter area to search) but couldn't find it. It was found later from a passer by who returned to search for it .. thank you !
7 PM
Orienteering race (NOL Race 2 of Round 4) 42:20 [4] 6.04 km (7:01 / km) +30m 6:50 / km
ahr:161 max:171 shoes: New Balance MT411GB
Night course mass start ...
first control was like following a stampede, had to run through dust kicked up with lots of people running in front, some to the left and right and some behind, someone fell over but managed to get up immediatly without a complain and everyone (including me) just kept running as if nothing happened ...
first 2 loops were pretty good, not too much time lost in mistakes. was hard to run at full pace, both with night and uneven groud with lots of rocks, twisted both ankles at different stages but not too bad, tripped over another 2 or so times.
last loop started well, nice track running meant I upped the pace a little, but that was a bad mistake, made mistakes on each of the last 3 or 4 controls, including the last one, probably due to getting tired/lazy :(
pretty happy overall though ..
been waiting for routegadget .. may try to quickroute it if routegadget doesn't happen.
first control was like following a stampede, had to run through dust kicked up with lots of people running in front, some to the left and right and some behind, someone fell over but managed to get up immediatly without a complain and everyone (including me) just kept running as if nothing happened ...
first 2 loops were pretty good, not too much time lost in mistakes. was hard to run at full pace, both with night and uneven groud with lots of rocks, twisted both ankles at different stages but not too bad, tripped over another 2 or so times.
last loop started well, nice track running meant I upped the pace a little, but that was a bad mistake, made mistakes on each of the last 3 or 4 controls, including the last one, probably due to getting tired/lazy :(
pretty happy overall though ..
been waiting for routegadget .. may try to quickroute it if routegadget doesn't happen.
Friday Aug 10, 2012 #
5 PM
Orienteering race (NOL Race 1 of Round 4) 20:18 [5] 3.83 km (5:18 / km) +13m 5:13 / km
ahr:170 max:177 shoes: New Balance MT411GB
First run at the Elite level, had a pretty good run, possibly a few route choice improvements, but not too much, didn't spend too much time looking for the best, just ran what I thought was good. felt like I was guessing on a couple of legs and wasn't 100% sure but ended up fine. (not use to scale? too much detail on map? not sure why .. will see when i upload GPS to routegadget)
5 minutes behing the lead, but was competing at the other end of the ladder, will see how the next 2 runs go .. see if entering the M21E at the aus champs was a good idea or not ?! :)
was running late so went for the ankle brace on the way to the start (Louisa and Lachlan were doing the Very easy 10 mins start before me, my Wife's first orienteering event !!) ankle brace was not as tight, only caused some minor blister type issues, no cramps so happy with the result.
Lachlan and Louisa finished first with very easy in 40.40, but Lachlan had a stack and had both knees needing some first aid, but I am very proud of them both. I will get to do a very easy course with them tomorrow after some sightseeing.
5 minutes behing the lead, but was competing at the other end of the ladder, will see how the next 2 runs go .. see if entering the M21E at the aus champs was a good idea or not ?! :)
was running late so went for the ankle brace on the way to the start (Louisa and Lachlan were doing the Very easy 10 mins start before me, my Wife's first orienteering event !!) ankle brace was not as tight, only caused some minor blister type issues, no cramps so happy with the result.
Lachlan and Louisa finished first with very easy in 40.40, but Lachlan had a stack and had both knees needing some first aid, but I am very proud of them both. I will get to do a very easy course with them tomorrow after some sightseeing.
Tuesday Aug 7, 2012 #
11 PM
Note
made it to darwin just before midnight, but my luggage didin't, it will get here on the next flight, 4pm
hopefully they don't do that to anyone getting here just before the run on friday
looking at the start list, hoping for a top 25 finish ...
(beat someone on Friday, and a finish on Sunday before the course closes ;)
hopefully they don't do that to anyone getting here just before the run on friday
looking at the start list, hoping for a top 25 finish ...
(beat someone on Friday, and a finish on Sunday before the course closes ;)
Monday Aug 6, 2012 #
12 PM
running (trail run) 59:08 [3] 10.01 km (5:54 / km) +235m 5:17 / km
ahr:162 max:176 (injured)
had trouble with ankle brace, loosened it a bit, was probably too tight, then legs didn't feel right, then when finished got a cramping / tightness in my cald and soon after a very tender spot under my heel (such that i couldn't put my weight on it) ..
hobbled a bit, got a calf and foot massage, but it isn't 100% right, may have to tape ankle and ditch the brace :(
run was a little slower than last time, but ok considering ankle.
hobbled a bit, got a calf and foot massage, but it isn't 100% right, may have to tape ankle and ditch the brace :(
run was a little slower than last time, but ok considering ankle.
Wednesday Aug 1, 2012 #
6 PM
Orienteering race (Moonlight Madness #5) 1:01:21 [3] 9.76 km (6:17 / km) +170m 5:47 / km
ahr:154 max:174 shoes: New Balance MT411GB
took it easy, ankle was ok, brace did it's job and ankle felt stable, but need to break it in.
30 controls with 170 point penalty
30 controls with 170 point penalty
8 PM
Ultimate race (Hills Div 2) 30:00 [3] 1.8 km (16:40 / km)
max:174 shoes: Asics Gel Lethal Elite 4
was 30 mins late due to previous run
Ultimate race (Hills Div 1) 55:00 [3] 4.0 km (13:45 / km)
ahr:144 max:181 shoes: Asics Gel Lethal Elite 4
struggled for speed ..
ankle felt ok.
ankle felt ok.