Training Log Archive: markgIn the 7 days ending May 29, 2011:
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Sunday May 29, 2011 #
9 AM
Running race (Aus Mtn Running Champs) 1:09:21 [4] 13.2 km (5:15 / km) +650m 4:13 / km
shoes: Asics DS Trainer 13
This was a tough 13.2km course with 650m ascent at Bellbird Grove just west of the Gap. It had a short 1.6km out section, two 5km loops up Camp Mtn, and then 1.6km back along the same track. I missed my target of 5min/km (66min) by a bit and so was a little disappointed but I wasn't 100% healthy either. Great run by local orienteer Malcolm Powell to finish top M50 at 61min - I was very impressed.
I started the race feeling good but perhaps a bit too fast, doing the first 3km with maybe 150m climb in 14:18 and then came the long slog up Camp Mtn ... and I couldn't make it up at a run. That was a bit of surprise as I'd been fine last weekend on my test run over Coot-Tha. I swapped a few places on the way up - passed a couple, got passed by another two or three. When I reached the summit there were about half a dozen people within a couple of hundred metres ahead of me, until we hit the big downhill :) The first time down was the most fun part of the course. Without even really trying, I dropped everyone in sight with a few hundred metres! And I wasn't even running that fast! They had warned us about the rutting near the top and someone yelled out 'watch your footing' as I went past which was all quite funny as it was a pretty good track.
After the big downhill I dropped back a couple of places just after the start of the second loop and another couple up Camp Mtn again. By the time we'd summited my legs were shattered and I couldn't maintain my previous speed on the downhill, I actually lost some ground to a couple of guys just ahead. I did manage to pick it up under 4min/km pace for the last couple of km's but it was an effort.
Good day out anyway - really nice place for a trail run. I'd suggest it for a Cyclones long run but I think the area may be a little too steep for everyone's tastes.
I started the race feeling good but perhaps a bit too fast, doing the first 3km with maybe 150m climb in 14:18 and then came the long slog up Camp Mtn ... and I couldn't make it up at a run. That was a bit of surprise as I'd been fine last weekend on my test run over Coot-Tha. I swapped a few places on the way up - passed a couple, got passed by another two or three. When I reached the summit there were about half a dozen people within a couple of hundred metres ahead of me, until we hit the big downhill :) The first time down was the most fun part of the course. Without even really trying, I dropped everyone in sight with a few hundred metres! And I wasn't even running that fast! They had warned us about the rutting near the top and someone yelled out 'watch your footing' as I went past which was all quite funny as it was a pretty good track.
After the big downhill I dropped back a couple of places just after the start of the second loop and another couple up Camp Mtn again. By the time we'd summited my legs were shattered and I couldn't maintain my previous speed on the downhill, I actually lost some ground to a couple of guys just ahead. I did manage to pick it up under 4min/km pace for the last couple of km's but it was an effort.
Good day out anyway - really nice place for a trail run. I'd suggest it for a Cyclones long run but I think the area may be a little too steep for everyone's tastes.
3 PM
Orienteering 1:30:00 [2] 6.2 km (14:31 / km) +240m 12:10 / km
shoes: Asics DS Trainer 13
Jogging around Farrar's Paddock and MOEC checking control sites for the SEQ 3-days. Felt surprisingly good despite this morning's race, even on the uphills, though an attempt at a sustained effort would have defeated me I think.
Farrar's Paddock is quite nice, if simple terrain. It's quite rocky underfoot but it is grazed so the grass isn't too long. I fell victim to a nasty type of grass seed that I only saw for the first time at Mundoolun a couple of weeks ago. It looks a bit like a cobbler's peg but it has a very pointy end and countless hairy barbs on one side that form roughly a single point. It seems particularly adept at piercing skin and staying there. Thankfully I managed to get them all out this time ... I still have the tip of one in my ankle after Mundoolun.
Farrar's Paddock is quite nice, if simple terrain. It's quite rocky underfoot but it is grazed so the grass isn't too long. I fell victim to a nasty type of grass seed that I only saw for the first time at Mundoolun a couple of weeks ago. It looks a bit like a cobbler's peg but it has a very pointy end and countless hairy barbs on one side that form roughly a single point. It seems particularly adept at piercing skin and staying there. Thankfully I managed to get them all out this time ... I still have the tip of one in my ankle after Mundoolun.
Thursday May 26, 2011 #
1 PM
Running 20:00 [3] 4.6 km (4:21 / km) +75m 4:01 / km
shoes: Nike Free 5.0 (grey/green)
Quick lunchtime run to wake my legs which have been feeling weak as a result of no running since Saturday. Put in 10 x 30s with 30s floats in the middle which felt fast and easy.