Training Log Archive: brycecIn the 7 days ending Aug 9, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 9, 2015 #
Orienteering race (Gunapin Ridge (West)) 1:57:19 [4] 11.81 km (9:56 / km) +459m 8:19 / km
ahr:151 max:178 shoes: Salomon XA Pro 3d
Fresh from the shock of almost cleaning out a roo at high speed and my car smelling like well tested brakes - I embarked on H1
Was feeling lethargic from the start and certainly not in the zone - generally just knackered - works killing me coupled with training... yaya new week is rest week... shame work will continue.
Drifted right on first leg but quickly corrected - lost a bit of time here but not a significant amount.
Leg two I knew I hadnt come far enough but still convinced myself to look at the rocks to the south - silly and a waste of time!
3) Clean and first time I started to feel in the game
4) Drift left intentionally and came around onto the point nicely.
5) Over shot slightly - I knew where it was and still ran past it because I couldnt see the flag... must work on ability to see through rocks.
6) Drifted downhill slightly and around flush onto the control was good.
7) Picked up all the right features and hit the control flush.
One of the juniors came over to me, poor girl was lost and wasnt near where she wanted to be - I gave her a clear location and she bounded off.. leaving me thinking - oh bugger, which way was I heading lol
8) Refound myself on the fence line and went at 8 from there - almost halfway there Andrew Martin came up along side me. and the battle was on. He went a bit low onto 8 and I was higher but he sitll got onto it before me and bounded away.
9) Around the western tip of the rocks and corrected back towards the control - after crossing the road and beginning to climb the hill I saw AM off to the left of 9 but he quickly realised and got to the point before me.
10) He headed off eastern side of the hill and I just went straight over - again he just beat me onto 10 but the gap was getting closer.
11) He stayed low again and I powered back over the hill - I drew level with him we had having short comments at most points - but this was the first time he said he had lost contact slightly I said where we where and continued on. Looking for what would typically be called a SFG on hill park dale but was really two GB size boulders with a control inbetween. AM thought we ahd gone too far but I was pretty confident it was further - I went west and saw the small granite and turned to go towards control - and there it was. Finally back infront of him.
12) took off and then realised bugga 180deg error - got back passed the control but AM still hadn't come down to it dashed towards 12 - some hesitation but found it after not too long - but after finding it I realised - oh crap I am standing on the flag and here come 3 people... and once again AM and I where level.
13) Pretty much clean and on 13 ssame time as AM
14) The same.
15) Long leg to 15 I thought I was on bearing and AM was off - and then I realised I was wrong when I hit the boulder near the river at halfway - I corrected but AM was way infront - I managed to pull him in on the climb as he went a long way around, but he got the control well before me.
16) Determined to close the gap I tried to keep tight on bearing and it was after the spur the the gap was practically eliminated. AM dashed infront of me at a parraell though at one stage and I thought.. wtf as I saw him disappear up the hill... had he already got 16 surely not! 1 more step forward and I saw 16 and he definitely hadnt got it I went down and grabbed 16 and started up towards 17 when AM came steaming past.
17) All was back to level on 17,
18) A long leg to 18 I drifted west slightly before deciding I would go for the massive granite slab. AM no where to be seen - I thought he had gone during my walking but as I hit the granite there he was again hitting it at a slightly different angle. We both then proceeded to drift west of 18. I dashed off the the tripple boulders south west of it and AM followed - he realised I was wrong and back tracked... I felt in familiar ground and realised exactly where I was and belined to the control. Again into the lead.
19) Started to 19 and quipped to AM as he passed - youll have to work to catch me now (yeah that whole 50m lead was huge :P )Another junior threw me off looking lost and AM was hot on me heels, snap decision to find the fence. We hit the fence at same time and over water course, AM went straight I cut in. 19 at same time.
20) AM went slight east and I was flush - I hit the boulder and he came in right next to me.
21) to 21 pretty much together.
22) He got a better exit but slightly wrogn bearing he had drifted more towards 23 but I did drop 1 too many contours and as a result he had corrected and got to 22 just before me.
23) Fast down to 23 and he had the lead.
24/Whooops Finish) I could have sworn there was a 24th control - was expecting a big finish. My head wasnt in the map and where I was going - Realised pretty quickly it was the finish leg and expected track and farmland. Saw a control (without finish flag) on a track so changed course straight at it - silly what was I thinking - this gave AM clear running - I put in a huge effort on the road but I had given too much of a lead. Silly.
Worked very hard on the road and actually was struggling to catch breath at the finish. Seems I put my HR to 178 might have even gone higher but certainly didnt feel good about it - going to say that was pretty close to HRmax. even though I feel I should be able to get well into the 180s!
all in all a good run - I don't often go sub 2 hrs and I was only 6 mins behind AM certainly the closest I have ever got to being competitive. Particularly at long distance.
Once home I bottomed out something fierce took some feeding before I levelled out - might have pushed a tad harder than I thought or just didnt have sufficient fuel in the tank.
And now for work SIGH
Was feeling lethargic from the start and certainly not in the zone - generally just knackered - works killing me coupled with training... yaya new week is rest week... shame work will continue.
Drifted right on first leg but quickly corrected - lost a bit of time here but not a significant amount.
Leg two I knew I hadnt come far enough but still convinced myself to look at the rocks to the south - silly and a waste of time!
3) Clean and first time I started to feel in the game
4) Drift left intentionally and came around onto the point nicely.
5) Over shot slightly - I knew where it was and still ran past it because I couldnt see the flag... must work on ability to see through rocks.
6) Drifted downhill slightly and around flush onto the control was good.
7) Picked up all the right features and hit the control flush.
One of the juniors came over to me, poor girl was lost and wasnt near where she wanted to be - I gave her a clear location and she bounded off.. leaving me thinking - oh bugger, which way was I heading lol
8) Refound myself on the fence line and went at 8 from there - almost halfway there Andrew Martin came up along side me. and the battle was on. He went a bit low onto 8 and I was higher but he sitll got onto it before me and bounded away.
9) Around the western tip of the rocks and corrected back towards the control - after crossing the road and beginning to climb the hill I saw AM off to the left of 9 but he quickly realised and got to the point before me.
10) He headed off eastern side of the hill and I just went straight over - again he just beat me onto 10 but the gap was getting closer.
11) He stayed low again and I powered back over the hill - I drew level with him we had having short comments at most points - but this was the first time he said he had lost contact slightly I said where we where and continued on. Looking for what would typically be called a SFG on hill park dale but was really two GB size boulders with a control inbetween. AM thought we ahd gone too far but I was pretty confident it was further - I went west and saw the small granite and turned to go towards control - and there it was. Finally back infront of him.
12) took off and then realised bugga 180deg error - got back passed the control but AM still hadn't come down to it dashed towards 12 - some hesitation but found it after not too long - but after finding it I realised - oh crap I am standing on the flag and here come 3 people... and once again AM and I where level.
13) Pretty much clean and on 13 ssame time as AM
14) The same.
15) Long leg to 15 I thought I was on bearing and AM was off - and then I realised I was wrong when I hit the boulder near the river at halfway - I corrected but AM was way infront - I managed to pull him in on the climb as he went a long way around, but he got the control well before me.
16) Determined to close the gap I tried to keep tight on bearing and it was after the spur the the gap was practically eliminated. AM dashed infront of me at a parraell though at one stage and I thought.. wtf as I saw him disappear up the hill... had he already got 16 surely not! 1 more step forward and I saw 16 and he definitely hadnt got it I went down and grabbed 16 and started up towards 17 when AM came steaming past.
17) All was back to level on 17,
18) A long leg to 18 I drifted west slightly before deciding I would go for the massive granite slab. AM no where to be seen - I thought he had gone during my walking but as I hit the granite there he was again hitting it at a slightly different angle. We both then proceeded to drift west of 18. I dashed off the the tripple boulders south west of it and AM followed - he realised I was wrong and back tracked... I felt in familiar ground and realised exactly where I was and belined to the control. Again into the lead.
19) Started to 19 and quipped to AM as he passed - youll have to work to catch me now (yeah that whole 50m lead was huge :P )Another junior threw me off looking lost and AM was hot on me heels, snap decision to find the fence. We hit the fence at same time and over water course, AM went straight I cut in. 19 at same time.
20) AM went slight east and I was flush - I hit the boulder and he came in right next to me.
21) to 21 pretty much together.
22) He got a better exit but slightly wrogn bearing he had drifted more towards 23 but I did drop 1 too many contours and as a result he had corrected and got to 22 just before me.
23) Fast down to 23 and he had the lead.
24/Whooops Finish) I could have sworn there was a 24th control - was expecting a big finish. My head wasnt in the map and where I was going - Realised pretty quickly it was the finish leg and expected track and farmland. Saw a control (without finish flag) on a track so changed course straight at it - silly what was I thinking - this gave AM clear running - I put in a huge effort on the road but I had given too much of a lead. Silly.
Worked very hard on the road and actually was struggling to catch breath at the finish. Seems I put my HR to 178 might have even gone higher but certainly didnt feel good about it - going to say that was pretty close to HRmax. even though I feel I should be able to get well into the 180s!
all in all a good run - I don't often go sub 2 hrs and I was only 6 mins behind AM certainly the closest I have ever got to being competitive. Particularly at long distance.
Once home I bottomed out something fierce took some feeding before I levelled out - might have pushed a tad harder than I thought or just didnt have sufficient fuel in the tank.
And now for work SIGH
C • Roos 4
Saturday Aug 8, 2015 #
Note
(rest day)
After another 1am work session and more of the same planned for today - spent the morning getting kayak fixed and have decided to have the day off too - turning this week and next week into rest weeks practically. Hopefully gives me time to recover, get over work hump and hit it hard in a week or so.
Friday Aug 7, 2015 #
6 PM
Paddling (Claremont Jetty) 40:51 [3] 4.38 km (9:20 / km) +5m 9:16 / km
ahr:114 max:127 shoes: Salomon XA Pro 3d
So was working until 1am last night - works been serving it up to me in platefuls the last few days. as a result when the alarm went off for paddling this morning I rolled over... completely knackered and sore all over. Also was feeling sick/coming down with something.
The feeling of crapness didn't improve through the day, and a short small lunch didn't help it. when I got home the sky was blueish and I thought - here is an opportunity for me to get a session in and i thought I was feeling reasonable.
Got to the river and it was starting to get dark but still good enough for me to be able to paddle - the water was like black glass not a breathe of wind. There first 300m was like going over silk and my boat felt so nice in the water. however it felt a bit less stable - given I had got used to it being weight down with water on the weekend I found it tippy again. I had also forgotten to take off my wedding ring which was pinching on the paddle so I pulled ashore and put it in the dry bag in the hull and kept going.
Was nice out there but as I headed along the shoreline of Dalkeith there was a small cross wave - don't know where from, wasn't any wind and no boats but it was pushing my boat around a bit. I had to correct a lot - also noticed it was super shallow (tide was way out) and almost run aground about 50m off the shore! Headed towards the point of jutland parade - but before I got there the small cross swell and tippiness of the boat was really taking effect on my and I was feeling quite woozey.
Probably a combination of tiredness, lack of food, general fatigue from training and gentle rocking. I turned into the (now) slight breeze and waves and headed toward FWBYC, then turned back around - got some water in the seat here and was feeling unstable but no real threat of falling in.
Had pain in my right hand really badly and realised it was from when I was tearing up boxes earlier in the week for recycling - I had felt like i ripped a muscle or vein between my pointer and middle and it was really giving me greif paddling. Proceeded onward cos - didn't really have any other option, zigg zagged in and out of shore line and river for a bit trying to get distance up - however boat started coming my way and I started to realise just how invisible I would be on the water line now as it had got a lot darker.
Headed close to shoreline again and started to head back a bit more directly. Wanted to do 8km but really wasn't feeling the love out there at all tonight even with the glass off conditions. Also never really pushed it speed wise - all pretty average... ended up feeling like it would be better off just calling it and thats what I did.
Had leg numbness from about 2km but just grinned and took it. didn't help with the enjoyability.
At least I went out there?!
Splits:
1) 9:14
2) 8:48
3) 9:44
4) 9:12
Good news is I didn't feel like I was trying hard at all so should be able to go significantly harder/faster.
The feeling of crapness didn't improve through the day, and a short small lunch didn't help it. when I got home the sky was blueish and I thought - here is an opportunity for me to get a session in and i thought I was feeling reasonable.
Got to the river and it was starting to get dark but still good enough for me to be able to paddle - the water was like black glass not a breathe of wind. There first 300m was like going over silk and my boat felt so nice in the water. however it felt a bit less stable - given I had got used to it being weight down with water on the weekend I found it tippy again. I had also forgotten to take off my wedding ring which was pinching on the paddle so I pulled ashore and put it in the dry bag in the hull and kept going.
Was nice out there but as I headed along the shoreline of Dalkeith there was a small cross wave - don't know where from, wasn't any wind and no boats but it was pushing my boat around a bit. I had to correct a lot - also noticed it was super shallow (tide was way out) and almost run aground about 50m off the shore! Headed towards the point of jutland parade - but before I got there the small cross swell and tippiness of the boat was really taking effect on my and I was feeling quite woozey.
Probably a combination of tiredness, lack of food, general fatigue from training and gentle rocking. I turned into the (now) slight breeze and waves and headed toward FWBYC, then turned back around - got some water in the seat here and was feeling unstable but no real threat of falling in.
Had pain in my right hand really badly and realised it was from when I was tearing up boxes earlier in the week for recycling - I had felt like i ripped a muscle or vein between my pointer and middle and it was really giving me greif paddling. Proceeded onward cos - didn't really have any other option, zigg zagged in and out of shore line and river for a bit trying to get distance up - however boat started coming my way and I started to realise just how invisible I would be on the water line now as it had got a lot darker.
Headed close to shoreline again and started to head back a bit more directly. Wanted to do 8km but really wasn't feeling the love out there at all tonight even with the glass off conditions. Also never really pushed it speed wise - all pretty average... ended up feeling like it would be better off just calling it and thats what I did.
Had leg numbness from about 2km but just grinned and took it. didn't help with the enjoyability.
At least I went out there?!
Splits:
1) 9:14
2) 8:48
3) 9:44
4) 9:12
Good news is I didn't feel like I was trying hard at all so should be able to go significantly harder/faster.
Thursday Aug 6, 2015 #
9 AM
Gym (Legs and Core) 51:22 [3]
ahr:112 max:142 shoes: Salomon XA Pro 3d
Slept in and was going to gym at lunch however client hadnt sent back their work yet so had some time this morning.
Legs and core - changed it up a little bit in reference to the activities which was nice...
However in doing squats I felt like I was pulling/tearing (minorly obviously) my hambstring/groin... was certainly not pleasant at all and backed off for the rest of the session. Wasnt going that heavy and had no prior issues with area so not sure why its felt that way - certainly feels like its worked pretty hard post session though!
Not going to push it and run this afternoon and will take it easy through the stretching tonight.
#goodtimes... sigh
Legs and core - changed it up a little bit in reference to the activities which was nice...
However in doing squats I felt like I was pulling/tearing (minorly obviously) my hambstring/groin... was certainly not pleasant at all and backed off for the rest of the session. Wasnt going that heavy and had no prior issues with area so not sure why its felt that way - certainly feels like its worked pretty hard post session though!
Not going to push it and run this afternoon and will take it easy through the stretching tonight.
#goodtimes... sigh
Wednesday Aug 5, 2015 #
Note
(rest day)
Yeah after a late night working I wasnt going to pull myself out of bed.
A tad annoying because I have missed quite a few road rides in a row now.
Also thinking the 4 weeks on is too long as I suspected it would be because this week I have no enthusiasm for. At leas the next set (toughest 4 week period) has a rogaine and an mtbo in it to keep me somewhat focused.
Oh did manage to get glutes in before midnight last night - winning :P
A tad annoying because I have missed quite a few road rides in a row now.
Also thinking the 4 weeks on is too long as I suspected it would be because this week I have no enthusiasm for. At leas the next set (toughest 4 week period) has a rogaine and an mtbo in it to keep me somewhat focused.
Oh did manage to get glutes in before midnight last night - winning :P
Tuesday Aug 4, 2015 #
7 AM
Gym (Upper Body) 53:19 [3]
ahr:102 max:131 shoes: Salomon XA Pro 3d
Reasonable session this morning - increased some of the weights - still just floating around without massive purpose will change that post next weeks rest week. Have decided upperbody and core must be focus to help the paddling component. Legs are getting enough training via the running and ridding for the moment.
Shocking sleep last night - had a string of reason bad nights again... not happy jan. Not sure whats causing it.
Weight loss has plateaued for a few weeks - means either have to eat less crap or do more work... meh.
Shocking sleep last night - had a string of reason bad nights again... not happy jan. Not sure whats causing it.
Weight loss has plateaued for a few weeks - means either have to eat less crap or do more work... meh.
Running (4km Loop - Tempo) 21:32 [4] 4.03 km (5:21 / km) +80m 4:52 / km
ahr:158 max:169 shoes: Salomon XA Pro 3d
Felt very together tonight and pushed well all the way.
Slight lul in middle lack of energy - but otherwise felt good - more energy and better technique and will be laughing!
Another 20s off my best time on the course though.
Shins held up good but still gave them an ice.
Having to work still tonight so don't know if/when ill get to stretch and do glutes... first night ive missed (maybe) since I got the program from Tooms.
Slight lul in middle lack of energy - but otherwise felt good - more energy and better technique and will be laughing!
Another 20s off my best time on the course though.
Shins held up good but still gave them an ice.
Having to work still tonight so don't know if/when ill get to stretch and do glutes... first night ive missed (maybe) since I got the program from Tooms.
Monday Aug 3, 2015 #
Note
(rest day)
Didn't get up in time to do 1hr30 on the bike this morning delayed it until tonight - but feeling quite I'll when got home so boycotted