Training Log Archive: Steve R

Event: Sydney Summer Series #9 - Killarney Heights
 

30 days of yoga completed. Will try to continue, but not every day.
Feeling great mentally and physically, apart from the calf niggle.

Logged a record 57hrs in Nov, inflated by low intensity yoga/stretching and the Rogaine. Also included some commute rides and walking which I don't normally log. Got a better balance in activities going, with less focus on squash:
Yoga 15hrs
Squash 9.5hrs (least for 2 years)
Running 6hrs
Roagining 6hrs
Cycling 5hrs
Orienteering 4.5hrs
Walking 4hrs
Strength 3.5hrs
Tennis 3.5hrs
Swimming 1hr

Main goal for summer is to shake the niggles and train for Huskisson Tri in Feb.

C • Nice! 3

SSS 9 at Killarney Heights

Some of the tracks were under repair so unfortunately mostly streets and paths. Also less climb than anticipated. Still enjoyable with lots of route options.

Ran fast with only 5sec hesitations nearing 28 and 2. Strapped my calf and it felt great up until the 10mins when I felt a sharp pain in the soleus muscle, triggered by pushing the pace between 28-8.

Scored 600 in 37:15, Richard M 39, Glenn, Andy 41, Tom, Gill 43.

18-22-7-19-23-6-5-4-25-24-20-30-26-13-27-14-8-10-12-11-28-8-29-16-15-2-3-17-1-21

Hits with Alex and tuning up Mic for prelim.
Calves tight so kept the intensity low.

Event: NSWRA socialgaine 2016
 

2016 Socialgaine - "Ku-Ring-gaine"

Good day out with the Loperamide Lopers - Keelan & Jem.
Excellent course set by Lee C with some brilliant tracks, views and a real puzzle figuring out the best route plan. The easy to spot flags and dots in the centre of the circles on the map really helped us nail the nav.

Shaved down the night before for some serious leg strapping (niggles in L glute, calf and precautionary knee & ankle strapping). But I forgot to bring sports tape and couldn't find any at IGA on the way or find anyone to borrow. Compression socks would have to do.

Started with a unique 'anti-social' anti-clockwise route through the relatively flat streets SE: 47-39-19-64-34-27. A nice flog along the Darri track 51-36-14-26-53-74-44 and steep Warimoo descent (45). Unexpected heavy rain while going out and back for 90-71 and then up our first significant climb - the Sphinx track 73-33.

My strained calf was hurting along the Bobbo fire trail (62-102-52-92-60) but thankfully we didn't push the pace as Keelan was feeling queasy at the same stage. Our only nav error for the whole day was over running 92 going too far down on the narrow track (2mins). Decided to drop the out-back to 81 as we were falling a bit behind the planned time.

Started to see more groups at Bobbo and felt better going around the technical loop track 70-80 (nice look out) 100 and then up the Gibbergong 61-101 (very nice rainforest/creek) -83-63-104. Our hardest climb was walking up the Murrua track (40).

Keelan and I should've re-filled our camelbacks at Boobo because we both dehydrated shuffling out and back along the exposed fire trails (94-105) and struggled to keep up with Jem coming back via 72-59-16-37. Only time I felt my stomach was when I gulped too much water near 94 while Keelan had one of his ecstasy moments sprinting off ahead. haha

Stopped for a much needed water re-fill near 82 and I tried a gastro-lyte electrolyte tablet which helped boost my energy for the last hour. It also eased Keelan's earlier quease. Re-assessed our route to the finish but decided to pretty much stick to the original plan - 82-25-49-54-17- the nice loop near Jubilee park 35-58 and then 38-48-29 -finish.

Probably had time for 22 near the HH, but the sight of BBQ and drinks was too tempting and we knew weren't in mug contention with some tough competition.

Happy with our route run and result 2490 - 3rd behind the Canberra Runners (Martin Dent & Rowan Waker) and Jess & Gill. Despite a couple of low moments struggling with sore calf and heavy legs, this was one of the most enjoyable rogaines for a while. Surprised I didn't totally fall apart in the last half with limited endurance training this year.

Nutrition & hydration worked well and didn't have any major stomach problems:
6:30am - 7 weet bix
9:20am - 1 apple
11am - 1 banana
2:30pm - 1 gastro-lyte tablet
Started with 1.5L of water taking sips at every control. Ran out ~4hrs and had to wait an hour to re-fill. Luckily it was relatively cool and overcast but I would've been more sensible with regular re-fills if it was warmer.

C • Gastrolyte Gallopers 1

Arms, shoulders, core.