Training Log Archive: markgIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
6 AM
Running 39:30 [3] 7.8 km (5:04 / km) +280m 4:18 / km
ahr:148 max:178 shoes: New Balance M870 BY3
Standard up and back on Coot-tha. Tried to push harder on the uphill but my time to the lookout was basically the same. Had planned to continue with one of the tempo sets I've been doing but didn't have the legs or motivation. Beautiful morning and great view from on top.
PTE 3.3
PTE 3.3
Saturday Mar 29, 2014 #
6 AM
Running 1:10:00 [3] 11.8 km (5:56 / km) +290m 5:17 / km
shoes: Mizuno Wave Elixir 8
Hilly run from Anna's with the lady herself, James and, getting his annual group run in on a ridiculously humid morning, Ian. The pace was slow early which was fine as I had a sore groin after Thursday's run and I wasn't sure whether it would be alright. It turned out to be okay, I could feel it on the hills but I suspect it's better for the run. James and I kept running off the front and after the lookout stopped waiting for the other two and tried to make it hard by surging up all the hills. I was starting to feel pretty tired by the end.
There was a spectacular view from the summit with a layer of cloud cloaking the entire city bar the two tallest towers in the CBD. By the time we'd descended the cloud had evaporated (hmmm, is that possible?) and it was starting to get pretty hot and uncomfortable.
There was a spectacular view from the summit with a layer of cloud cloaking the entire city bar the two tallest towers in the CBD. By the time we'd descended the cloud had evaporated (hmmm, is that possible?) and it was starting to get pretty hot and uncomfortable.
Thursday Mar 27, 2014 #
6 AM
Running intervals 1:04:00 [4] 12.3 km (5:12 / km) +80m 5:02 / km
ahr:145 max:180 shoes: Nike Free 3.0 v3
3 x (3 x 660) with ~50s between reps and 2 and 4 minutes between sets. Started a bit slower than last time to ensure I got through this longer session. Wasn't feeling that spritely or fast (pace varied from 3:20 - 3:30) but got through ok.
PTE 3.8
PTE 3.8
Wednesday Mar 26, 2014 #
Note
Looking at other people's logs of the Rowdy Flat event it's clear that I didn't adapt my technique sufficiently for the terrain. The key thing being I wasn't reading the map properly. I need to work out, on the run, when I need to slow down and take more time to read the map.
The additional lesson from the weekend, this time from Kangaroo Crossing, is I need to build confidence in running through more vague areas. I completely ruined my long leg route choice, ie, going straight, by losing confidence that I could pull it off and going far wider left than needed.
The additional lesson from the weekend, this time from Kangaroo Crossing, is I need to build confidence in running through more vague areas. I completely ruined my long leg route choice, ie, going straight, by losing confidence that I could pull it off and going far wider left than needed.
Sunday Mar 23, 2014 #
9 AM
Orienteering race 1:37:24 [5] ***** 11.2 km (8:42 / km)
shoes: VJ Sticky
NOL Long distance at Kangaroo Crossing. A much better run today and an enjoyable one. Unfortunately, a good first half was followed by a sloppy second half and when you add a bad route choice on the long leg this wasn't quite as good as I had hoped for.
I'd been studying the course from the 2012 Vic long champs and there was a leg not dissimilar to the first leg today. At no point had I thought straight was a good route choice but that's what I did today. Somewhat amazingly I managed to get myself to my attack point (the clearing just before) nicely but was a little confused and dropped a minute and a half from there. Still I was very pleased to have found it without much more major time lost. I got around to 10 quite well but lost some time on 5 and 6.
On 11 I decided to go straight but 'optimised' my route as I went to swing wider left. Stupid really and realised afterwards that I did 200m climb on this one leg. Unfortunately, things went south after this and lost moderate time due to sloppiness on 13, 14, 15, and 17. Total time lost by the end something like 8min.
I'd been studying the course from the 2012 Vic long champs and there was a leg not dissimilar to the first leg today. At no point had I thought straight was a good route choice but that's what I did today. Somewhat amazingly I managed to get myself to my attack point (the clearing just before) nicely but was a little confused and dropped a minute and a half from there. Still I was very pleased to have found it without much more major time lost. I got around to 10 quite well but lost some time on 5 and 6.
On 11 I decided to go straight but 'optimised' my route as I went to swing wider left. Stupid really and realised afterwards that I did 200m climb on this one leg. Unfortunately, things went south after this and lost moderate time due to sloppiness on 13, 14, 15, and 17. Total time lost by the end something like 8min.
Saturday Mar 22, 2014 #
3 PM
Orienteering race 1:10:17 [3] ***** 4.2 km (16:44 / km)
shoes: VJ Sticky
NOL middle distance at Rowdy Flat. What an awful run! I screwed up the first control three times: once at the start triangle, then mid-leg, then right in the circle. I managed to string a few good controls together, lost a little in the circle at 5 and a bit more at 6. Spiked 17 after 7 but then managed to get 8 cleanly too, lost contact mid-way to 9 but stuck to my compass, relocated and got it, spiked 16 from 11 but then got 12 cleanly, and then it really fell apart. Bad route and lost contact on 13, got completely confused at 14 after running right past it and lost well over 10min, mucked up a few after that, including, ironically, 16 and 17 which I'd already been to, but my head wasn't really in it by this point. I had a nightmare about it at 5am the next morning.
Wednesday Mar 19, 2014 #
6 AM
Running intervals 51:31 [4] 8.9 km (5:47 / km) +60m 5:36 / km
ahr:136 max:176 shoes: Nike Free 3.0 v3
2 x (3 x 600) at 3:15/km with 150m jog recoveries and 400m between sets. Finally had a good night's sleep but still really struggled to get started for lack of enthusiasm. Pacing and interval and recovery length was all over the place. Started the first one at 2:40/km and then dropped to 3:40/km. I think the rest were a little better.
Did a good warmup including a set of Achilles exercises and the Achilles was okay, I could just feel it a little bit. I'll continue with 3 sets of exercises/day.
PTE 3.5 (just enough to round up to 4!)
Did a good warmup including a set of Achilles exercises and the Achilles was okay, I could just feel it a little bit. I'll continue with 3 sets of exercises/day.
PTE 3.5 (just enough to round up to 4!)
Sunday Mar 16, 2014 #
10 AM
Orienteering race 54:27 [5] *** 8.8 km (6:11 / km) +95m 5:52 / km
ahr:167 max:179 shoes: VJ Sticky
Club event at Woodlands. It was a hageby and I had the B loop. Quite nice open forest with a lot of dead lantana and a lot of grass seeds at this time of year unfortunately though still far fewer than at Rosenthal at Easter in 2012. The course today was a lot about compass and basic skills and I got it mostly right. My biggest miss was at #5 where I got a bit right of the line and managed to cross a little watercourse without noting it and dropped a minute or so. It was very hot today and I made a mistake in not drinking early in my first loop and by the time I lost time at #5 I was starting to feel very thirsty and my motivation was dropping. I felt like I just plodded a lot of the course afterwards.
PTE 5.0 (29 hours recovery)
PTE 5.0 (29 hours recovery)
Saturday Mar 15, 2014 #
8 AM
Orienteering 27:52 [3] 2.7 km (10:19 / km)
ahr:150 max:173 shoes: VJ Sticky
Training at White Rock set by Ludvig and Annika; my first real bush orienteering since Aus champs. We did three exercises and I progressed from awful to competent by the last one. At the beginning felt very tentative in the terrain and with my map reading. Mucked up a couple of controls and generally just slow.
Overall PTE 3.4 (32 hours recovery!)
Overall PTE 3.4 (32 hours recovery!)
9 AM
Orienteering 36:07 [3] 3.5 km (10:19 / km)
ahr:147 max:172 shoes: VJ Sticky
The second exercise was designed as a map memory one but we were all feeling in need of more basic skills development. I approached this one by stopping at each control to plan the entire next leg and then running it. I started to feel more confident doing this but still came unstuck on a little leg over a hill and through the rock. Partly it was because I was still trying to come to terms with Geoff's mapping of the rock.
10 AM
Orienteering 22:26 [3] 2.3 km (9:45 / km)
ahr:156 max:177 shoes: VJ Sticky
A final course in the nice NE corner of the map. Tried to add flow in to this course and it went pretty well. Some of the small rock were a bit tricky to identify and think I may not have hit the right gully on #6 but I am pleased with how I was settling in to it.
James and I tried to the line course on the way back to the car but it was mainly through the middle of some very thick unmapped green.
James and I tried to the line course on the way back to the car but it was mainly through the middle of some very thick unmapped green.
Friday Mar 14, 2014 #
Note
(rest day)
Tired and hungry today.
Thursday Mar 13, 2014 #
5 PM
Running tempo 1:02:03 [5] 12.6 km (4:55 / km) +250m 4:29 / km
ahr:160 max:181 shoes: New Balance M870 BY3
Commute home from work. Turned it into a workout by doing 3 x (400m at 5k pace, 1km at 10k pace). Overcooked the pace a bit in the first two km and died in the last one. Managed to plod the rest of the way home with my achilles not liking the final few hills, when my calves started fatiguing.
PTE 4.6
PTE 4.6
Wednesday Mar 12, 2014 #
6 AM
Running tempo 1:01:50 [4] 12.3 km (5:02 / km) +350m 4:24 / km
ahr:148 max:176 shoes: Nike Free 3.0 v3
Hill threshold intervals with a a few minutes recovery in-between. Intervals were up to the lookout, to Ch9, back to the lookout, and a final one at the bottom of the hill.
Achilles is sore again. It's not stiff and sore in the morning it's just sore going up hills. It's snuck up since the NOLs. Ice after the run seemed to help and I've been hitting the exercises too.
PTE 3.6
Achilles is sore again. It's not stiff and sore in the morning it's just sore going up hills. It's snuck up since the NOLs. Ice after the run seemed to help and I've been hitting the exercises too.
PTE 3.6
Note
I've changed my way of recording intensity. I'm now using the PTE rounded to one significant figure.
Sunday Mar 9, 2014 #
8 AM
Running 1:02:00 [3] 10.0 km (6:12 / km) +250m 5:31 / km
shoes: New Balance M870 BY3
Run through Gap Ck with dad riding along on my mtb, following a variety of single track and fire trails. Legs feeling pretty heavy at the beginning but got moving eventually and felt quite good on the single track early on.
Saturday Mar 8, 2014 #
7 AM
Running long 1:21:44 [3] 13.1 km (6:14 / km) +320m 5:34 / km
shoes: Mizuno Wave Elixir 8
A just-long-enough-for-a-long-run run from Anna's with Anna, Lance, Wendy and Mat, cruising the usual route up Toilet Block, Ch9 with the Gold Mine cut-out, lookout, Frosties, Anzac Pk. Not particularly taxing and considered an extra loop through Anzac Pk but tweaked my ankle a little and decided to go straight back. Spent some time discussing OQ woes.
PTE 3.0
PTE 3.0
4 PM
Orienteering race 15:06 [4] **** 3.0 km (5:02 / km) +15m 4:55 / km
ahr:171 max:182 shoes: Mizuno Wave Elixir 8
The final Cyclones sprint race for the year, at St Paul's in Bald Hills set by Heather. Disappointing effort by me, missing the best route choices on tricky #1, also on #3, couldn't see #5 because it was hidden behind a bin, and then skipping the last control in front of everybody (I went back for it - thanks Katelyn!). Got whipped by Ludvig who looked to have had a solid run.
It's a very intricate little area. It needs a few little updates though - I noted an entire building on the map that doesn't exist any more. Also there a few little man made features mapped that I think clutter it up unnecessarily.
Took Ewan around the short course afterwards. He did hopscotch on the way to the first control :) He actually did some navigating using the compass too, I was very impressed!
PTE 3.7
It's a very intricate little area. It needs a few little updates though - I noted an entire building on the map that doesn't exist any more. Also there a few little man made features mapped that I think clutter it up unnecessarily.
Took Ewan around the short course afterwards. He did hopscotch on the way to the first control :) He actually did some navigating using the compass too, I was very impressed!
PTE 3.7
Thursday Mar 6, 2014 #
Running 30:40 [3] 6.5 km (4:43 / km) +60m 4:31 / km
shoes: Nike Free 3.0 v3
Home to school. Steady pace just over 4min/km
Wednesday Mar 5, 2014 #
4 PM
Running 39:00 [2] 7.5 km (5:12 / km) +60m 5:00 / km
shoes: Mizuno Wave Elixir 8
Work to school via the city to pick up Cryptonomicon by Neal Stephenson for Megan to read while she's OS. I think she'll be too busy drinking and skiing and should have left it for me :)
Tuesday Mar 4, 2014 #
5 PM
Running tempo 53:30 [4] 11.0 km (4:52 / km) +350m 4:12 / km
ahr:152 max:179 shoes: New Balance M870 BY3
Standard Coot-tha with an additional 15min threshold from the lookout to Gold Mine and back and another 5min threshold back down the bottom. Felt really dreadful at the start but got going ok. Felt a little twinge in the hammy the in the run.
PTE 4.0
PTE 4.0
Saturday Mar 1, 2014 #
4 PM
Orienteering 15:00 [3] 2.3 km (6:31 / km) +30m 6:07 / km
(injured) shoes: VJ Sticky
Cyclones sprint at Bank St Reserve. A nice course set by David. My plan was to practice running straight and reading ahead. It was going well until I rolled my left ankle mildly (in the first bush event of the year, awesome!) The ankle was unhappy enough that I stopped running and walked back to the finish. It should be fine soon but I'm lamenting the lost time running in the bush. On the positive side, my hammy was good.