Training Log Archive: coady

Event: Great NOSH Footrace
 

was hoping to beat 90 mins, but fell short.
last 3 attempts were:
2012 1:29:33 (shorter)
2013 1:35:03 (very wet)
2014 1:49:49
2015 1:36:20

first 6k was good, normal wait up the first hill
2nd 6k were harder, not fast on the flat, and too much traffic on the technical bits, was walking many of the flat and downhill which i would normally run quite fast
last bit was hill then I was able to run fast in the last section

so 13 minutes better than last year, a touch slower then 2 years ago, but i think i was running harder at the end, the traffic in the middle cost me a PB

5 min medium pace (5 min/km)

5 x 2 mins fast (3:30 min / km) with 1 min medium in between

5 min medium
1 mins walk

the last fast 2 mins started to get difficult to breathe, I assume that is an ok attempt at interval training... (I only had 25 mins before aqua)

equal 3rd, 10 pts behind Patrick and 30 pts behind first
would have got the lot but started late

happy with pace considering also running at lunch time

1 fly, 3 back, 5 breast, 9? free .. didn't keep count

Not a great start, running late, had to run to start and got there as my name was getting called - missed things like taping shoe laces. got a warm up, but was walking 3 mins into the run (up hill)

took the high route to 1, passed #9 to get a sneak peak of its location, just under 26 mins and 1 down..22 to go ...

pretty straight from 1 to 7, falling near 3 and down to 5, which shook me up a slowed me down for a minute or 2

drifted a little west to 8 but realised soon enough and went E 150m to flag.

over the top to #9 and it was the first flag I missed, hit the clearing at the NW of the circle then contoured to the S of the circle, if only I remembered when I ran past it to 1

straight from 9 to 12,
from 12 West to the hill then SW then S around and down the last hill to 13

14 was my worst error, after struggling with the hills and difficult terrain, it opened up to 13 so was tired, (fastest km split here) drifted S then got confused 100m before the control, winsplits have this as my only error losing 2 mins.

the rest were pretty straight, minor error going 50m high at 19, looking for wrong feature, ran 30 m south of 21

23 controls, 1 error at 14, 3 minor errors in circle at 9,19,21, drifted off course at 8 and 14, am pretty happy with that effort

physically/mentally struggled with the last loop, could still run but had to be very careful with navigation, picking features every 100m.

got to the finish with nothing left ... struggled with breathing, puffed for the next 15 mins, could only walk with small steps, layed down and experienced a tight chest .. nothing painful ... water helped .. hot chocolate helped more, had a chat to the first aid, as I started to shiver he said I had mild hypothermia ... yay .. put a thermal top on and finished the hot chocolate .. much better.

oh .. finished 20 of 23 finishers (31 entered)

Event: ACT Middle/Long Championships & NOL
 

Nol8 26/33 in m21e

good run with one 2 min error on 9 and a few smaller errors

went right to 3 and hit the track at top of hill, may have been slower than straight, perhaps route choice error but no nav error

ran hard and had a clean run to 8, Andrew Barnett got be just before 6 starting 2 mins after

drifted right to 9 then took a right turn, relocated at the track at the clearing 200m NE

had a wobble at 14, decided to take it carefully from then to finish so was a little slow and making small 20 second errors on 16 and 17, but thought that would have been better than gunning it and getting lost losing a few minutes.

pretty happy with the run and fitness, 2 months ago I was 10 kg heavier and would have been 5-10 mintues slower on fitness.

C • 3

Event: NSW State League #6 - NSW Long Distance Championships
 

had some trouble getting in to the map going to #1, decided to veer towards the track ,but did find that easy either, rand 50-100m on the clearing before realising it wasn't the track.

much better to 2, crossed the creek and picked up the one leading to the control
careful to 3, even though the vegetation were hard to navigate
struggled to 4, not sure where i was, things on the map were appearing quicker than expected ?!? found the right gully but wasn't sure i was in it, lucky i stayed in it long enough to hit the control.

5 and 6 were great, was a little high on 7 .. lost about a minute
8-9-10 were good, was happy with running speed and nav

lost music to 11 and then 5 mins, 200m from control I knew where i was, mp3 player died and I drifted high, I knew i was close but couldn't relocate, looking for 3.5m cliff, i did a 50m S, 50m W, 50m N square then saw the control 20m to the E

was careful for 12,13,14,15

took the open route to 16

http://garingal.com.au/gadget2014/cgi-bin/reitti.c...

Hard 2 - Splits

Event: NSW State League #5 - Rocky Falls
 

felt good, running is getting better, the hill to 8 still slowed me down a bit.

a few small issues,
fell going to 2, scraped arm, gloves saved my palms
nav good until i was a little low at 7, slow and wobbly to 8, along the river may not have been best to 10.

http://garingal.com.au/gadget2014/cgi-bin/reitti.c...

Hard 2 - Splits

lost by 12-10, close game
very cold
lots of errors on both teams
played + ran ok - not great but not bad

1km in 6 mins
4km in 16 mins
1km in 6 mins

free consult with gym membership

lunge/squat
bench/pushup
back excercises

10xFree
2xBreast
2xback
2xfee

Mac uni gym -> sports fields -> busaco rd trail -> browns waterhole -> bike path+firetrail near turramurra HS -> R down hill then S to GNW then NW back to browns waterhole -> terrys creek trail -> past epping boys HS -> midgee reserve -> shipway st -> marsfield park -> back to gym

time and distance are guesses based on analogue watch and past GPS

warm down aqua class

quick ride while dinner was cooking

Event: Moonlight Madness #1 - Meadowbank
 

500 free 100 Breast 100 back 100 free

Event: Autumn Rogaine: Dharug Dreamtime
 

wet.
12 Hr with James
lost 1 hr on a control early in a night, night navigation was a bit rusty at the beginning, strong finish, walked the last 15 mins and back 15 mins early.

James had the better GPS so i'll link to his
https://www.strava.com/activities/296720241

link to map/results etc http://www.nswrogaining.org/AboutEvents/Events/15A...