Training Log Archive: markg

Nice little event at Stockyard Creek. Hadn't run there before and although it wasn't technically challenging it was beautiful running and so really enjoyable. The course was all about running straight and accurate and I managed that pretty well but got wayward on #1 and dropped 30s and had a couple of smaller time losses. Shouldn't really have lost any time.

Sunset run up Coot-tha. Up the standard way but down via Frosties. Felt good this arvo apart from sore hips which felt better after a minute's stop to massage them. Time to pull myself out of this slough of inactivity, get a haircut, have a massage and start training properly.

Got a DOMA account setup and have put my Easter maps up so time for some analysis ...

Prologue 25th, +2:36 (20%)
Day 1 17th, +6:22 (20%) map
Day 2 18th, +15:37 (18%) Day 2 GPS
Day 3 16th, +12:34 (22%) Day 3 GPS
Overall 16th, +36:26 (19%); 10min (5%) off top ten

On the whole, I was very happy with my efforts at Easter: I finished (no mp and no complete fitness fail!), consistency, no mistakes larger than 1:15 and only 1-2 error per race. I felt I demonstrated good technique and hit most controls really well. I'm particularly happy with my compass work which I had been working on. My biggest time loss, percentage-wise, came on the last day and that was significantly about fatigue and lack of uphill speed.

I estimate my total time lost was between 6.45 and 10.45. This could be better, of course, a 50% reduction would be great, but I'm satisfied none-the-less. What it clearly shows is that I need to run faster! If I'd had four perfect technical runs I would have only just made tenth place. 15s/km faster would have done the same, 30s/km would have been good for around 7th and if we take some mistake time off we're starting to get somewhere!

The big question is: how do I gain 30s/km?

Ascent of Coot-tha then out to the Ch 9 and back. The intention was threshold effort but was a bit less.

PTE 3.3