Training Log Archive: BertbennettIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
Note
Finally finished setting my local event courses. Then I had a look on the newcastle orienteering website to check that all the details put up on the website were correct. Then I see that the super long course (10ish km) that I mentioned in passing in an email is in black and white right there on the website. I'd completely forgotten about it, so back to OCAD to try and set a course that goes for 10km on what is a pretty small map without placing any extra controls. Fair to say the course is at best confusing, with a lot of butterfly loops and a lot of overlapping lines.
Will be interesting to see if I have any takers for the superlong course. Might be great preparation for Belanglo for people running course 1 and 2 (all 5 of them?)
Will be interesting to see if I have any takers for the superlong course. Might be great preparation for Belanglo for people running course 1 and 2 (all 5 of them?)
Running (Hunting for Skins) 30:00 [4] 4.2 km (7:09 / km) +120m 6:15 / km
shoes: Salomon Fel-Cross 3 July
Local running organisation put up a week long strava challenge on a hill segment in Glenrock. The prize for the top male and female times is some amount of skins gear. The segment started with a fast downhill, then through a treacherous creek crossing with really dodgy rocks that I took gingerly then up up up to scenic drive. Did a warmup then a test run to make sure I had the right bit of trail. I was aiming for 1:52 set just this morning by one of the run lab guys (I think). Test run 2:10, not bad, but harder than I expected. Gave it a few minutes to cool off a bit and then hit it hard. Came up with a 1:47 on strava and the new KOM. Now the nervous wait to see if my time will endure. Had planned a longer run for after this ridiculous dash for cash, but the legs were having none of it. I'll probably get out for a lil stroll later on.
Note
No 2nd run today. Feel a fever coming on. Laura had one the last few days so it figures that I would get it.
Tuesday Aug 30, 2016 #
Note
3 people entered for SL12 Course 1. Where's all the elites in NSW?
C • Hiding 10
Running intervals (Flyers Tuesday Intervals) 1:15:20 [4] 14.5 km (5:12 / km) +83m 5:03 / km
shoes: Saucony Kinvara 6 (August 2016
Flyers tuesday lunchtime intervals at national park. 12 * 400m. Started out a bit conservative because I probably went a bit hard last week. Intervals were around 73-72 seconds for the first 8 then 70-65 for the last 4 where I took my shoes off. The grass surface is great for intervals. A bit slower than a tartan track but definitely nowhere near as impactful on the body.
I did a more extensive warm-up this week because I think I started a bit cold last week, and also added the few KMs after like I did last week. After these speed sessions I can hardly break 6min/km it's the weirdest feeling.
I did a more extensive warm-up this week because I think I started a bit cold last week, and also added the few KMs after like I did last week. After these speed sessions I can hardly break 6min/km it's the weirdest feeling.
Monday Aug 29, 2016 #
Note
17 people entered into the M21E Category for the Australian Relay Championships. So It's safe to say the Stingers will be aiming for a top 5 spot.
Realised last night I can't make SL 11 at Boxvale Tramway because I promised my girlfriend I'd go to a charity ball that she's organising. :( Real life getting in the way of orienteering is the worst.
Realised last night I can't make SL 11 at Boxvale Tramway because I promised my girlfriend I'd go to a charity ball that she's organising. :( Real life getting in the way of orienteering is the worst.
4 PM
Running (Recovery Mondays) 47:36 [2] 10.54 km (4:31 / km) +50m 4:25 / km
shoes: Saucony Kinvara 6 (August 2016
Recovery run to help the muscles to not feel too stiff for the coming week. Speed session tomorrow, which is always a scary prospect. But probably number 1 on my list of things I need to work on.
Sunday Aug 28, 2016 #
Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Salomon Fel-Cross 3 July
Talking with Andrew about how shit tracks are and how cool navigating is n shit
10 AM
Orienteering race (Bogabilla) 43:12 [4] *** 7.68 km (5:38 / km) +140m 5:09 / km
shoes: Salomon Fel-Cross 3 July
Ah shit. I was so keen for a real bush state league after the two sprints yesterday. So I was maybe a bit over-excited for this race at the start which led to issues. The main issue of the day was that in my excitement to get out into the bush and get some good terrain running time going, I ignored the fact that on almost every single leg today, the track option was by far the fastest. Andrew Barnett and I both made the same mistake of not really adjusting route choice to the terrain. The map is so riddled with straight and fast tracks that there's almost no legs that don't have a great track option that destroys the bush option on time.
When comparing splits with Andrew today we highlighted the couple of legs where he took a wide track option and even when I perfectly executed my bush route it was about 30% slower. Sigh. Can't wait for Belanglo weekend. There's tracks on Miner's Despair but they're not very useful if the course is set well!
When comparing splits with Andrew today we highlighted the couple of legs where he took a wide track option and even when I perfectly executed my bush route it was about 30% slower. Sigh. Can't wait for Belanglo weekend. There's tracks on Miner's Despair but they're not very useful if the course is set well!
Saturday Aug 27, 2016 #
Orienteering race (Park-O) 15:35 [5] ** 3.8 km (4:06 / km) +13m 4:02 / km
shoes: Salomon Fel-Cross 3 July
Park-O state league. Practiced control punching technique. Legs are slow. Need speed.
Orienteering race (Sprint) 15:18 [5] **** 3.5 km (4:22 / km) +32m 4:11 / km
shoes: Mizuno Wave Hitogami 3
Some actual navigation in this course was nice for a change. Just really struggling to get any speed in the legs and I'm struggling to accelerate out of controls. Navigation wise it wasn't too bad. #6 being in the wrong place screwed with me a bit. Got the 3rd place badge for the two combined events. Gotta love a badge.
Running warm up/down 40:00 [1] 5.0 km (8:00 / km)
Friday Aug 26, 2016 #
Orienteering (Control site checking) 1:54:42 [0] 7.72 km (14:51 / km) +124m 13:45 / km
shoes: Saucony Kinvara 6 (August 2016
Just out at the map checking stuff for the club event. Quite a bit of new stuff to add and old things to take away from the map. Unfortunately a couple of my control sites disappeared or were destroyed. Oh well! The map is actually pretty pleasant to run around which is a nice change from some Newcastle areas.
Thinking about making a "super long" course that takes the long red and adds some loops to make a course around 10km long. I wonder if I'll have any takers.
Thinking about making a "super long" course that takes the long red and adds some loops to make a course around 10km long. I wonder if I'll have any takers.
Thursday Aug 25, 2016 #
Strength n stuff (Rowing Machine 5k + w/u) 30:00 [4]
5k time trial + warmup and down on the rowing machine. Planned on an easy run but it was pretty bleak outside. Decided to use the last day of my trial gym membership. Actually felt pretty good on the rowing machine today apart from my pissweak arms.
Netty race 15:00 [2]
shoes: Saucony Kinvara 6 (August 2016
Wednesday Aug 24, 2016 #
6 PM
Running long (Long with HILLS) 1:49:56 [3] 21.69 km (5:04 / km) +494m 4:33 / km
shoes: Saucony Kinvara 6 (August 2016
Well when you tell Alex Massey you want to put a couple hills he certainly takes it to heart. Lots of climb and lots of time, all in the dark and moist streets of Newcastle. Macey was strong today, running well up the hills, of which there were plenty. I myself took the hills steadily, careful to not overdo it after yesterday's hard speed session.
Tuesday Aug 23, 2016 #
Note
I was informed today of the iTrailRun on October the 9th taking place in Glenrock. Finally a trail run in Newcastle, a chance for the orienteers to get out and beat people in a running race! But of course it's $55 for the 16km length. I paid less than that to run in a 6 hour rogaine for God's sake! Great Nosh this year was $28 for the same distance.
I have sent a probing email to the kind people at iRun events asking about possible concession rates. As much as I love supporting charity, I also like eating food; hopefully we can come to an accord.
I have sent a probing email to the kind people at iRun events asking about possible concession rates. As much as I love supporting charity, I also like eating food; hopefully we can come to an accord.
12 PM
Running intervals (Flyers Intervals + Extra) 59:14 [4] 12.02 km (4:56 / km) +96m 4:44 / km
shoes: Mizuno Wave Hitogami 3
Recently found out there's a group of runners that does speedwork twice a week on an oval really close to me. Brilliant! Decided to give it a shot. The workout was 10 times 500m with 1min recovery. The laps are around the outside of an AFL oval and are 500m, reversing directions every lap which is really good for me.
Then ran to the beach and up the hill and home.
Then ran to the beach and up the hill and home.
Monday Aug 22, 2016 #
Note
(rest day)
Woow definitely need a rest day today! My legs suddenly feel really really sore so hopefully a day of rest and a slow run on tuesday and then I'll be able to get back into proper training. A huge weekend and I couldn't realistically expect to walk away without some soreness.
Sunday Aug 21, 2016 #
Orienteering warm up/down (Collecting controls) 25:00 [1] 2.0 km (12:30 / km)
shoes: Salomon Fel-Cross 3 July
10 AM
Orienteering race (NoY 8 Barnsley) 42:44 [4] **** 7.77 km (5:30 / km) +139m 5:03 / km
spiked:22/23c shoes: Salomon Fel-Cross 3 July
Last NoY of the year set by Sally-Anne at Barnsley. Took me a second to get back into orienteering mode after Rogaining. Everything came up so quick on the 1:10000! Pretty smooth and fast out there apart from control #3 where I was a bit left, just not checking my compass properly.
Ended up winning by a few minutes ahead of Alistair George, Rob Vincent and Josh. Really happy with how I'm running at the moment and hopefully I can have a few good results at the Aus Champs.
Ended up winning by a few minutes ahead of Alistair George, Rob Vincent and Josh. Really happy with how I'm running at the moment and hopefully I can have a few good results at the Aus Champs.
Saturday Aug 20, 2016 #
12 PM
Rogaine race (Lake Macquare 6 hour) 5:56:03 [3] 33.9 km (10:30 / km) +1205m 8:55 / km
shoes: Salomon Fel-Cross 3 July
Well well well! Brooner and I signed up as team 103 "Bert to school" for my first rogaine ever in the lake Macquarie rogaine.
We started out heading to the north and found some terrain I can only describe as very very thick. We quickly discovered that tracks were the only way to go for this rogaine. 2 hours in and Brooner broached the bad news... cramping! Oh no! Never fear, Brooner reaches into his bag and produces some pizza.
A tough period about 3 hours in where we made a choice to take a couple controls in some watercourses. Big error! we ended up taking 50 minutes for just over 2 kms. Tough! Got back on the track and started to get some speed back in the legs. Found a few examples of creative licence used with mapping later on in the course where there were tracks and creeks that zigged and zagged all over the place but were straight on the map. Very confusing.
Ended up winning overall and in the open mens for the 6h. I'm thinking if we were in the 12 hour we'd be much further back!
Had to skip a lot of controls towards the end and leg it for the finish. Made it with 4 mins to spare. Brooner was absolutely spent! Fun time, definitely need to optimise nutrition and gear to be able to make the 12 hour distance. But I think it's do-able.
NOY tomorrow. Will not be 100% that's for certain!
We started out heading to the north and found some terrain I can only describe as very very thick. We quickly discovered that tracks were the only way to go for this rogaine. 2 hours in and Brooner broached the bad news... cramping! Oh no! Never fear, Brooner reaches into his bag and produces some pizza.
A tough period about 3 hours in where we made a choice to take a couple controls in some watercourses. Big error! we ended up taking 50 minutes for just over 2 kms. Tough! Got back on the track and started to get some speed back in the legs. Found a few examples of creative licence used with mapping later on in the course where there were tracks and creeks that zigged and zagged all over the place but were straight on the map. Very confusing.
Ended up winning overall and in the open mens for the 6h. I'm thinking if we were in the 12 hour we'd be much further back!
Had to skip a lot of controls towards the end and leg it for the finish. Made it with 4 mins to spare. Brooner was absolutely spent! Fun time, definitely need to optimise nutrition and gear to be able to make the 12 hour distance. But I think it's do-able.
NOY tomorrow. Will not be 100% that's for certain!
Friday Aug 19, 2016 #
Note
Rest day prior to a huge weekend. Brooner reckons we should manage 60km in the 6 hours :p
Girlfriends brother bought a 2nd hand clothes dryer for us today which was awesome! But we tried it out and it was shorting out the power.
The seller showed us that it worked at his place but after a few short outs we figured out that it only worked when you lean on the top of the dryer. So the dryer is now sitting in its spot with timber wedged on top of it to put pressure on it so it doesn't short out the entire house. What a shifty seller! Making it look like he's casually leaning on the dryer to turn it on when in fact it's crucial to its operation.
Girlfriends brother bought a 2nd hand clothes dryer for us today which was awesome! But we tried it out and it was shorting out the power.
The seller showed us that it worked at his place but after a few short outs we figured out that it only worked when you lean on the top of the dryer. So the dryer is now sitting in its spot with timber wedged on top of it to put pressure on it so it doesn't short out the entire house. What a shifty seller! Making it look like he's casually leaning on the dryer to turn it on when in fact it's crucial to its operation.
Thursday Aug 18, 2016 #
Netty 36:00 [3]
shoes: Saucony Kinvara 6 (August 2016
Another big win for the Angels. My shooting was definitely off today however I am going to place some of the blame on being kinda tired from my run. Arms felt shaky and I just couldn't get the distance right.
4 AM
Running (Recovery run) 55:32 [3] 10.0 km (5:33 / km) +168m 5:07 / km
shoes: Saucony Kinvara 6 (August 2016
Last run before the Rogaine. Just wanted to run today and then get tomorrow off to give all the niggles a day to recover before the 6hr effort on Saturday.
The trails around Jesmond bushland are actually really nice so that meant the run wasn't too bad.
Looking around at prices for printing large sheets of paper. It's an absolute racket. Somehow a colour document costs about 10c per page in A4 but as soon as you want something in A1 it's at least $25-$30! I mean it can't be the ink or the paper because you're essentially just scaling everything up by 8 times. If the cost scaled with paper size and ink it should cost about $1 per page. I will continue my quest for cheap printing.
The trails around Jesmond bushland are actually really nice so that meant the run wasn't too bad.
Looking around at prices for printing large sheets of paper. It's an absolute racket. Somehow a colour document costs about 10c per page in A4 but as soon as you want something in A1 it's at least $25-$30! I mean it can't be the ink or the paper because you're essentially just scaling everything up by 8 times. If the cost scaled with paper size and ink it should cost about $1 per page. I will continue my quest for cheap printing.
Wednesday Aug 17, 2016 #
Note
Finalised most of the details for the SLWOC Newie Edition. Course is currently sitting at 24km with quite a few short cut options if you're not feeling up to it.
Here's the event page, share with anyone you think might be interested.
WSLOC Newie Edition
Here's the event page, share with anyone you think might be interested.
WSLOC Newie Edition
6 PM
Running 1:12:35 [3] 15.5 km (4:41 / km) +297m 4:16 / km
shoes: Saucony Kinvara 6 (August 2016
Run to merewether and back via the foreshore and beaches with Macey. Stomach did not enjoy this one bit so it was a big of a struggle. Can't really pin down what I ate that made it so sore. Other than that felt pretty solid. Only a few days until the Rogaine.
Tuesday Aug 16, 2016 #
Note
(rest day)
Visited Fairley Dams with Denis to check out some possible crossing points for the creek and just talking about a few map updates and possible control sites. Can't help but to notice the passion he has for the sport and the club.
Monday Aug 15, 2016 #
Running tempo (Tempo with Macey) 50:03 [4] 11.4 km (4:23 / km) +49m 4:18 / km
shoes: Saucony Kinvara 6 (August 2016
Nice evening run with Macey. The big dog is a little off peak form at the moment owing to work and illness so I hope this session didn't break him. 2km warmup 8km 4m/km or under with a warm down at the end. Felt actually pretty cruisy at 4m/km which is a nice feeling! Leg didn't seem too bad.
Note
I'm entered with Brooner for the Rogaine! Popping my Rogaine cherry! Hopefully it'll be a blast.
Sunday Aug 14, 2016 #
Running (Nice n easy sunday jog) 1:00:57 [2] 12.1 km (5:02 / km) +193m 4:40 / km
shoes: Saucony Kinvara 6 (August 2016
Nice easy run with Macey on a sunday afternoon. Kept the time around an hour because that seems to be all I can get away with without starting to feel the calf complaining. I can work within those bounds for a couple weeks and hopefully the issue will be resolved and I can go for a proper long run again. The Kinvara's have worn in nicely and feel really nice to just take a long jog in.
Note
Alas it is the last day of entries for the Lake Macquarie rogaine and nobody's come out of the woodwork for a late entry. Brooner if you see this read your damned emails! Unless a knight in shining armour comes along it looks like I'll not be making my Rogaining debute this year.
Vetter Needed for Minor Event (Sept 4th)
If you're a member of my vast attackpoint log readership and you're thinking to yourself "I really feel like being a vetter for a Newcastle Orienteering Club minor event" well you're in luck! I need someone to help me out with my minor event as noone has currently signed up. For those interested, the map is Fairly dams (possibly via the range).
Vetter Needed for Minor Event (Sept 4th)
If you're a member of my vast attackpoint log readership and you're thinking to yourself "I really feel like being a vetter for a Newcastle Orienteering Club minor event" well you're in luck! I need someone to help me out with my minor event as noone has currently signed up. For those interested, the map is Fairly dams (possibly via the range).
Saturday Aug 13, 2016 #
Running race (Newie Parkrun) 17:37 [3] 5.08 km (3:28 / km)
shoes: Saucony Kinvara 6 (August 2016
First park run in a while. Time is provisional pending results (I forgot to stop my watch). Felt quite in control the whole time and paced the effort pretty well I think. Still felt like I had something left at the end which is a nice feeling! I feel like I just need some more pace, maybe a higher cadence if I want to really put a good time together.
Running warm up/down 31:00 [2] 6.0 km (5:10 / km)
shoes: Saucony Kinvara 6 (August 2016
Friday Aug 12, 2016 #
Note
Entries are closing soon for the Lake Macquarie Rogaine. It's happening on 20th of august. Anyone keen?
Strength n stuff (Rowing machine) 30:00 [4]
Rowing machine at the gym cause I want to not run for a few days and let my leg fully recover but I still wanted some cardio. It seems that since I was 16 my rowing ability has sadly decreased. I attribute this to a declining upper body strength, due to years of refusing to do anything mildly upper body related :P
Thursday Aug 11, 2016 #
Note
So last time I ran the last 10 minutes my calf was hurting and I've felt a couple twinges while walking down stairs since then. Really annoying because I just want to get out training every day but I think I'll just have to give it a few more days.
Netty (Week 2) 36:00 [3]
Casual thursday netball win on thursday night. Leg not feeling too bad but then again nothing seems to hurt until about an hour into activity.
Tuesday Aug 9, 2016 #
Running (Glenrock + fernleigh ) 1:14:15 [3] 14.71 km (5:03 / km) +237m 4:40 / km
shoes: Saucony Kinvara 6 (August 2016
Tuesday off uni makes it a great day for a longish trail run. The weather was perfect today so I was keen to get out and do something between 1h10m and 1h 20m. Started to feel a little something in my calf towards the end so I decided against making this run any longer.
Monday Aug 8, 2016 #
cycling (Commute) 50:00 [3] 20.0 km (2:30 / km) +100m 2:26 / km
To uni. 0 wattage bazookas were dropped this day.
I haven't ridden my bike since the laws were changed in NSW in relation to overtaking cyclists. Gotta say I've noticed quite a change in the willingness of drivers to give cyclists enough room when overtaking. Not sure why it needed to become illegal to pass a cyclist within 1 metre for motorists to stop doing it. It should have been pretty bloody obvious that passing a cyclist too close is obnoxious and dangerous. Glad there's been a change even if it did require a change in the law instead of a change in public conciousness.
I haven't ridden my bike since the laws were changed in NSW in relation to overtaking cyclists. Gotta say I've noticed quite a change in the willingness of drivers to give cyclists enough room when overtaking. Not sure why it needed to become illegal to pass a cyclist within 1 metre for motorists to stop doing it. It should have been pretty bloody obvious that passing a cyclist too close is obnoxious and dangerous. Glad there's been a change even if it did require a change in the law instead of a change in public conciousness.
Sunday Aug 7, 2016 #
Running warm up/down 10:00 [2]
shoes: Salomon Fel-Cross 3 July
Orienteering 32:46 [2] 2.88 km (11:23 / km) +79m 10:00 / km
shoes: Salomon Fel-Cross 3 July
Picking up controls. Someone had already picked up one of my controls which lead me to go looking everywhere for it! I was starting to doubt my sanity at points! Got back and found that the control was safe and sound, in the van. Classic. A glance at my strava account will show a hilarious GPS track where I went walking around looking for something that didn't exist. No strava segments there.. shame.
Note
Looking forward to starting up training again after about a week and a half off due to illness/injury. Finally I can get started again preparing for teh Aus Champs!
11 AM
Orienteering race 42:50 [4] **** 6.44 km (6:39 / km) +211m 5:43 / km
spiked:16/18c shoes: Salomon Fel-Cross 3 July
So I am still in the last stages of a cold but I think it didn't seem to affect me too much. Calf seems to have recovered and didn't give me any troubles at any point despite pushing pretty hard up the hills. The mapping style is very different to the typical newcastle style, almost undermapped which means any feature on the map is quite obvious (Although certain things on the map didn't immediately stand out eg on the way to #8 I did not see any of the creeks supposedly next to the road). GPS route makes my #13 look really bad but I must qualify my mistake by saying that I was initially planning on exiting that way and contouring along but got captured by some lantana which funneled me in that direction as I kept running in an attempt to get out of the lantana. Ended up having to double back. Cost me a couple minutes which is annoying! I pushed super hard at the end in the mistaken belief that Toby had done a 42 minute run, only to find out he'd done a 46 minute run and had no reason to run so hard! The area is really enjoyable even being damp as it was. Shame it's so bloody far away!
Saturday Aug 6, 2016 #
Note
(sick)
Feeling pretty bad but should be able to run in the NOY tomorrow. Just a bit frustrating when all I want to do is get out and train!
Light rail related road works are going on outside. Exciting times! There may be light rail by the time I've finished my uni degree in a few years time.
Light rail related road works are going on outside. Exciting times! There may be light rail by the time I've finished my uni degree in a few years time.
Friday Aug 5, 2016 #
Note
(sick)
Oh no! All the piss poor timing of an English batsman.
Thursday Aug 4, 2016 #
Running (break wall and back.) 35:36 [3] 8.2 km (4:20 / km) +72m 4:10 / km
shoes: Saucony Kinvara 6 (August 2016
My leg felt alright yesterday during short exploratory trots around uni while walking to class so I decided it might be up to a little jog to the end of the break wall and back. The leg (I think I pulled a muscle in my calf last week) felt alright throughout and I just took it easy, as I want to be fit for Orienteering on Sunday.
Waves were crashing over the break wall so I got quite moist while running along. Pretty windy!
Waves were crashing over the break wall so I got quite moist while running along. Pretty windy!