Training Log Archive: coadyIn the 7 days ending Sep 8, 2012:
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Saturday Sep 8, 2012 #
Event: NSW Middle Champs
1 PM
Orienteering race (NSW Middle champs) 46:00 [5] ***** 6.13 km (7:30 / km) +180m 6:33 / km
ahr:164 max:176 spiked:23/26c shoes: Inov-8 Oroc 340
Quickroute
Lost 2 mins on #1 and 1 min on #6 by heading in the right direction, then thinking I was somewhere else and turning 90 degrees
I felt my speed was ok for most of the run (except perhaps the hill to 6 .)
started to get a little cautious 16-18, found it hard to read the map (dark purple is used to not disadvantage some colour blind people)
stopped just short of 19 .. wasn't sure if I had run too far, slight mental lapse, lost 30 secs?
was fairly careful, but pretty happy with the effort on a very challenging terrain, would have been much better without the early errors though.
Lost 2 mins on #1 and 1 min on #6 by heading in the right direction, then thinking I was somewhere else and turning 90 degrees
I felt my speed was ok for most of the run (except perhaps the hill to 6 .)
started to get a little cautious 16-18, found it hard to read the map (dark purple is used to not disadvantage some colour blind people)
stopped just short of 19 .. wasn't sure if I had run too far, slight mental lapse, lost 30 secs?
was fairly careful, but pretty happy with the effort on a very challenging terrain, would have been much better without the early errors though.
3 PM
Orienteering race (Easy) 59:00 [1]
shoes: Inov-8 Oroc 340
walk with family on easy course
freezing walk to the start, just got there as they were packing up ..
Louisa did a good job of navigating ..
started to feel a blister on Left heel ..
freezing walk to the start, just got there as they were packing up ..
Louisa did a good job of navigating ..
started to feel a blister on Left heel ..
Thursday Sep 6, 2012 #
11 AM
running (lunch run) 55:00 [3] 8.0 km (6:53 / km) +150m 6:17 / km
ahr:160 max:171 shoes: Inov-8 Mudclaw 333
run from Mac uni gym, christie park then GNW, turned around about 800m past Lane cove road, then back.
ran the first 2-3 ks a little too fast, struggled for pace for the rest.
underestimated the number of hills perhaps.
ran the first 2-3 ks a little too fast, struggled for pace for the rest.
underestimated the number of hills perhaps.
12 PM
GYM (Aqua) (Aqua) 45:00 [3]
warm down in the pool via Aqua session.
Tuesday Sep 4, 2012 #
12 PM
running (Lunch run) 1:00:35 [3] 9.83 km (6:10 / km) +140m 5:45 / km
ahr:157 max:171 shoes: Inov-8 Oroc 340
attempted run around normal route, but it was closed due to hazard reduction burning yesterday, so investigated a few paths
MacUni to Busaco Rd via fields , went to the end of the track at the back of Mac uni fields but seemed to go nowhere, back to the fields then to Christie Park, on to the GNW over lane cove river, turned around about 100m short of lane cove road then back to uni via the sports fields
feet felt a little sore early with the Oroc's on the roads but were fine on the trails, may have to add insoles for long runs or any that requires some road running .. will need to see how the mudclaws go on a longer run
MacUni to Busaco Rd via fields , went to the end of the track at the back of Mac uni fields but seemed to go nowhere, back to the fields then to Christie Park, on to the GNW over lane cove river, turned around about 100m short of lane cove road then back to uni via the sports fields
feet felt a little sore early with the Oroc's on the roads but were fine on the trails, may have to add insoles for long runs or any that requires some road running .. will need to see how the mudclaws go on a longer run
1 PM
GYM (Aqua) (Aqua) 55:00 [3]
drank 1.25L of water during the session ..
good cool down from the run, mainly upper body and AB work.
good cool down from the run, mainly upper body and AB work.
Sunday Sep 2, 2012 #
Event: Big Foot Sprints XV
10 AM
Orienteering race (Big Foot Sprint Leg 1) 17:53 [5] *** 3.1 km (5:46 / km) +60m 5:16 / km
ahr:165 max:172 spiked:8/10c shoes: Inov-8 Mudclaw 333
routegadget
Race 1, first run in new Inov-8 Mudclaw 333
started out pretty clean 1-4, lost the track after the gully towards 5 but hit the top track so didn't lose too much
lost 10 seconds on 6, went 1 track too far
contoured straight to to 7 and cut straight to 8 with no issues.
took the northern track to 9 which I think lost 20-30 seconds (more climb?)
got confused towards 10, saw the control but didn't think it was it so ran the track a little further .. lost 25 seconds
shoes went well, was running with no ankle brace and didn't get sore feet from lack of extra padding (have been running with extra gel insoles since the pain of the nosh race)
was happy to get 3rd, wasn't expecting to be too competitive after 4 games of Ultimate the previous day, but thought a 20 min run was perfect to try the new shoes I ordered from UK on Monday night.
Race 1, first run in new Inov-8 Mudclaw 333
started out pretty clean 1-4, lost the track after the gully towards 5 but hit the top track so didn't lose too much
lost 10 seconds on 6, went 1 track too far
contoured straight to to 7 and cut straight to 8 with no issues.
took the northern track to 9 which I think lost 20-30 seconds (more climb?)
got confused towards 10, saw the control but didn't think it was it so ran the track a little further .. lost 25 seconds
shoes went well, was running with no ankle brace and didn't get sore feet from lack of extra padding (have been running with extra gel insoles since the pain of the nosh race)
was happy to get 3rd, wasn't expecting to be too competitive after 4 games of Ultimate the previous day, but thought a 20 min run was perfect to try the new shoes I ordered from UK on Monday night.
11 AM
Orienteering race (Big Foot Sprint Leg 2) 19:31 [5] *** 3.17 km (6:09 / km) +90m 5:23 / km
ahr:169 max:182 spiked:15/18c shoes: Inov-8 Oroc 340
routegadget
First run of my new Inov-8 Oroc 340 (yes I got 2 new pairs of different shoes .. wanted to make sure at least one would be suitable)
started as the only person not wearing pink in the first 7 starters
Saw the first 2 runners taking the track, but the map told me to jump up to the oval, made up a little time on Paul as he lead the way to #1, saw him leave the control in the wrong direction so I figured we had different loops, was low on #2 but found Patrik had done the same and was just behind him on #2
Hit the looping track around 3 and 4, I was a little lower, saw Patrik appear to go straight through the bush, I followed north to 3, Patrik took the W loop past 4 and we hit 3 about the same time.
Followed path to 4, with little between us, took slightly different paths to 5, where we almost collided trying to join a single track at the same time, I slowed down a little giving him a 10 seconds advantage out of 5.
Track to 6 where Partik took a left fork towards 7, so I took the lead at #6 but saw him racing with some serious pace into 6 and out that my lead vanished within seconds ...
Patrik took a path towards 7 which I thought was an earlier one so I ended up hitting 8 first, but was looking for 7, lost 25-30 seconds, but also lost sight of Patrik, never to be seen again :)
9-15 were clean, but hit some green out of 9 and struggled with the hill.
running to 16 and thinking this was the last control, read the number but it didn't match the last control on the map .. lost 50 seconds and much more dignity since this was the spectator control !!! before I realised that it was control 16 not 18 !!!
I think I was overtaken by Shingo (but I saw it as been overtaken by someone in pink and black, so it didn't matter who) I had adrenaline pumping, and was thinking clearly now so I tried to belt though the last 2 controls to overtake them, we hit 17 together, then I bashed my way to 18 first . then finished with not too many people before me ..
well done to Patrik!
First run of my new Inov-8 Oroc 340 (yes I got 2 new pairs of different shoes .. wanted to make sure at least one would be suitable)
started as the only person not wearing pink in the first 7 starters
Saw the first 2 runners taking the track, but the map told me to jump up to the oval, made up a little time on Paul as he lead the way to #1, saw him leave the control in the wrong direction so I figured we had different loops, was low on #2 but found Patrik had done the same and was just behind him on #2
Hit the looping track around 3 and 4, I was a little lower, saw Patrik appear to go straight through the bush, I followed north to 3, Patrik took the W loop past 4 and we hit 3 about the same time.
Followed path to 4, with little between us, took slightly different paths to 5, where we almost collided trying to join a single track at the same time, I slowed down a little giving him a 10 seconds advantage out of 5.
Track to 6 where Partik took a left fork towards 7, so I took the lead at #6 but saw him racing with some serious pace into 6 and out that my lead vanished within seconds ...
Patrik took a path towards 7 which I thought was an earlier one so I ended up hitting 8 first, but was looking for 7, lost 25-30 seconds, but also lost sight of Patrik, never to be seen again :)
9-15 were clean, but hit some green out of 9 and struggled with the hill.
running to 16 and thinking this was the last control, read the number but it didn't match the last control on the map .. lost 50 seconds and much more dignity since this was the spectator control !!! before I realised that it was control 16 not 18 !!!
I think I was overtaken by Shingo (but I saw it as been overtaken by someone in pink and black, so it didn't matter who) I had adrenaline pumping, and was thinking clearly now so I tried to belt though the last 2 controls to overtake them, we hit 17 together, then I bashed my way to 18 first . then finished with not too many people before me ..
well done to Patrik!