Training Log Archive: TheInvisibleLogIn the 31 days ending May 31, 2007:
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Wednesday May 30, 2007 #
Running 43:29 [3] 7.8 mi (5:34 / mi) +65m 5:26 / mi
shoes: Columbia
New shoes, lots of mud. Creeks flowing where I have rarely seen them. New sole inserts as well. Hoping they work.
Tuesday May 29, 2007 #
Note
(rest day)
Was up till all hours on Monday night at a work event. Gave a presentation in front of various pollies, and didn't really calm down afterwards. Result was that i was still awake at 4.00am, despite going to bed at a respectable hour.
Planned to head back to Melbourne early, stopping at Hattah for a bike ride. I had been on a little explore on the trip through the previous evening. Used the 4 wheel drive I had booked to go to a couple of salt lakes. The vast Raak plain beckoned. I had Google Earth photos, maps and a mountain bike. Arrived just as the storm hit. A quick experiement revealed that when the sign said Dry Weather Road, you had to take it seriously. I even piked on the bike, realising that it would gum yp with mud so quickly I'd probably end up carrying it. So turned around back to Mildura and spent the morning in a seminar with Tony Vinson. That was pretty interesting. Looks like he will soon have a paper appearing in Science. For social science that is an achievement. He has used Dept of Vic communities monitoring data on social cohesian in a model that explores the interaction between disadvantage factors and anti-social outcome indicators. The relationship is really interesting. Pre-disposing disadvantage is much less likely to lead poor outcomes when community cohesion is high.
Still, no exercise. Spent the afternoon driving back through Wemen and Robinvale taking agricultural photos.
Planned to head back to Melbourne early, stopping at Hattah for a bike ride. I had been on a little explore on the trip through the previous evening. Used the 4 wheel drive I had booked to go to a couple of salt lakes. The vast Raak plain beckoned. I had Google Earth photos, maps and a mountain bike. Arrived just as the storm hit. A quick experiement revealed that when the sign said Dry Weather Road, you had to take it seriously. I even piked on the bike, realising that it would gum yp with mud so quickly I'd probably end up carrying it. So turned around back to Mildura and spent the morning in a seminar with Tony Vinson. That was pretty interesting. Looks like he will soon have a paper appearing in Science. For social science that is an achievement. He has used Dept of Vic communities monitoring data on social cohesian in a model that explores the interaction between disadvantage factors and anti-social outcome indicators. The relationship is really interesting. Pre-disposing disadvantage is much less likely to lead poor outcomes when community cohesion is high.
Still, no exercise. Spent the afternoon driving back through Wemen and Robinvale taking agricultural photos.
C • BS 5
Monday May 28, 2007 #
Note
(rest day)
I have to drive to Mildura today, and give a presentation this evening at the Mildura Hotel. I was hoping for a good run in the Raak Plain on the way up or back. The weather model is looking like that is not a good idea. Raak becomes impassible to vehicles with just a little rain. Pity. I have never been into this area, and by all accounts it is something quite different from any other landscape in Victoria. Check it out on Google Earth or Google Map. Its to the west of Nowingi and Hattah... the other side of the band of Mallee next to the railway.
So I can feel a rest day enforced by weather and diary. Monday is a good day for that.
So I can feel a rest day enforced by weather and diary. Monday is a good day for that.
Sunday May 27, 2007 #
Real Orienteering race (You Yangs) 1:13:48 [4] ** 10.55 km (7:00 / km) +265m 6:13 / km
spiked:13/15c shoes: Mizuno Wave Ascent II
Thirty years ago I used to visit the You Yangs quite regularly. It was the closest rock climbing to Melbourne. That was probably its only redeeming climbing feature. The rock was crystalline and damaged the hands easily. The climbs were short and sharp. The access was through head high bone seed. It was the rock climbing you did when there was no time for anything more sensible.
Today I went back to try orienteering. Not much has changed. Its main redeeming orienteering feature is proximity to Melbourne. Full stop. Seeing I live in Bendigo, that isn't much of an attraction. We had to visit Melbourne anyway, so we gave it a try.
I had pencilled this trip in as part of my granite terrain training in the lead up to Dubbo. You can all laugh now. The courses were set for moderate navigation. I can understand why. Hard navigation would require lots of struggle through green. But I enjoyed the day anyway, taking the attitude that the sun was shining, I was there, the courses would be more fun that a Sunday long run.
The wash up... DNF. I don't do that often. The story as follows.
S-1 Wrong track, so just charged through the green following the water course. Good introduction to how to make route choice decisions here.
1-2. Only leg with navigation. Took the through green option on purpose this time, to get just a little technical training. Ended up 50 metres to the right of the control which wasn't too bad.
2-7 Track options mainly.
7-9 Exactly. I ran the hill hard up to 8. Then ran pretty much past 8 without punching and on to 9. Didn't realise till the end of the course. Amusement factor. Ilka hadn't marked that control on her map. She was chasing me up the hill trying to catch this old man. I wasn't aware of this. If I had gone to 8, I would have led her to the control she hadn't marked. But she just followed me on the chase. DNFed as well!
9-F Track options wherever possible. Impressed to see some of the older and frailer orienteers tackling the terrain towards the last control.
Not worried about the DNF. Happy about the running. Felt reasonably good despite running the Skins sprints yesterday and not bothering to warm up. The achilles only bugged me in the last 15 minutes, so its lasting longer. I hour rather than 45 minutes.
Not sure I would go back to orienteer though.
Today I went back to try orienteering. Not much has changed. Its main redeeming orienteering feature is proximity to Melbourne. Full stop. Seeing I live in Bendigo, that isn't much of an attraction. We had to visit Melbourne anyway, so we gave it a try.
I had pencilled this trip in as part of my granite terrain training in the lead up to Dubbo. You can all laugh now. The courses were set for moderate navigation. I can understand why. Hard navigation would require lots of struggle through green. But I enjoyed the day anyway, taking the attitude that the sun was shining, I was there, the courses would be more fun that a Sunday long run.
The wash up... DNF. I don't do that often. The story as follows.
S-1 Wrong track, so just charged through the green following the water course. Good introduction to how to make route choice decisions here.
1-2. Only leg with navigation. Took the through green option on purpose this time, to get just a little technical training. Ended up 50 metres to the right of the control which wasn't too bad.
2-7 Track options mainly.
7-9 Exactly. I ran the hill hard up to 8. Then ran pretty much past 8 without punching and on to 9. Didn't realise till the end of the course. Amusement factor. Ilka hadn't marked that control on her map. She was chasing me up the hill trying to catch this old man. I wasn't aware of this. If I had gone to 8, I would have led her to the control she hadn't marked. But she just followed me on the chase. DNFed as well!
9-F Track options wherever possible. Impressed to see some of the older and frailer orienteers tackling the terrain towards the last control.
Not worried about the DNF. Happy about the running. Felt reasonably good despite running the Skins sprints yesterday and not bothering to warm up. The achilles only bugged me in the last 15 minutes, so its lasting longer. I hour rather than 45 minutes.
Not sure I would go back to orienteer though.
Saturday May 26, 2007 #
Running warm up/down 15:20 [3] 2.53 km (6:04 / km) +70m 5:19 / km
shoes: Mizuno Wave Ascent II
Not sure if this was a good idea or not. The format for the day was 3 races. The aim was to end up in the A final of the 3rd race. Five places were up for grabs, and there was Toph, Big Ev, Keely, Leon and Dave B. No way I was going tp beat any of them unless they broke a leg. So the only race that really mattered if you were into the race, was the last, the B final. I didn't know this till after the warm up. I think the extra distance told on me in the end.
Real Orienteering race (Diamond Hill) 13:32 [5] *** 2.2 km (6:09 / km) +55m 5:28 / km
spiked:7/8c shoes: Mizuno Wave Ascent II
Heats
The young 5 were in sight for two controls. After that, the second pack lost them. Somehow I ended up in a sprint for the finish with Clara, after Roch and the cyclone interloper Rooey tried to skip the second last control. Didn't really need to sprint as first three of us went into the B semi anyway. But we couldn't help ourselves. Expended energy to our later detriment. Funny though when Clara tried to edge me off the track and I had to 'edge' back.
The young 5 were in sight for two controls. After that, the second pack lost them. Somehow I ended up in a sprint for the finish with Clara, after Roch and the cyclone interloper Rooey tried to skip the second last control. Didn't really need to sprint as first three of us went into the B semi anyway. But we couldn't help ourselves. Expended energy to our later detriment. Funny though when Clara tried to edge me off the track and I had to 'edge' back.
Real Orienteering race (Diamond Hill) 15:20 [4] 2.32 km (6:37 / km) +55m 5:55 / km
spiked:8/8c shoes: Mizuno Wave Ascent II
Semi final.
The fast five and three of us not so fast took off in the A semi final. Lost sight of them at the second control. Not sure what happened to Clara or Roch. I think they took it easier than I did. Came in first of the three of us in a race with no strategic advantage. Top 5 went into the A final and we weren't going to do that. Should have run easier.
The fast five and three of us not so fast took off in the A semi final. Lost sight of them at the second control. Not sure what happened to Clara or Roch. I think they took it easier than I did. Came in first of the three of us in a race with no strategic advantage. Top 5 went into the A final and we weren't going to do that. Should have run easier.
Real Orienteering race (Diamond Hill) 14:56 [5] *** 2.31 km (6:28 / km) +65m 5:40 / km
spiked:10/11c shoes: Mizuno Wave Ascent II
Final
A Final second wave. Five of us started 1 minute behind the fast five. The race went at a similar pace midway between the faster heat and the slower semi. I couldn't match the pace of the heat, and thats what was needed to win. Others could, at least until the big hill. From the start I was playing catch up with Clara, cyclone Rooey and Roch twenty meters ahead much of the time. The punching slowed the late arrivals down a little. But falling twice didn't help. Lucky there was no damage. Gradually caught up but Roch had too much in reserve. He was clearly playing a strategic game in the earlier races.
No surprise as I know I'm not fast. Worry for Clara that i could run her down! And its good for Rooey that we use SI in Australia rather than Emit. You don't need to remember left and right with SI. With SI she would have beaten me. Instead I caught up at each control while she tried to force the brick inthe wrong way.
Great fun. Even funnier watching the B course runners who gradually gathered at the last control and waited for a staged blanket finish across the line, as some sort of statement against competitiveness. Take up yoga fellahs!
A Final second wave. Five of us started 1 minute behind the fast five. The race went at a similar pace midway between the faster heat and the slower semi. I couldn't match the pace of the heat, and thats what was needed to win. Others could, at least until the big hill. From the start I was playing catch up with Clara, cyclone Rooey and Roch twenty meters ahead much of the time. The punching slowed the late arrivals down a little. But falling twice didn't help. Lucky there was no damage. Gradually caught up but Roch had too much in reserve. He was clearly playing a strategic game in the earlier races.
No surprise as I know I'm not fast. Worry for Clara that i could run her down! And its good for Rooey that we use SI in Australia rather than Emit. You don't need to remember left and right with SI. With SI she would have beaten me. Instead I caught up at each control while she tried to force the brick inthe wrong way.
Great fun. Even funnier watching the B course runners who gradually gathered at the last control and waited for a staged blanket finish across the line, as some sort of statement against competitiveness. Take up yoga fellahs!
Friday May 25, 2007 #
Running 44:00 [3] 8.1 km (5:26 / km) +35m 5:19 / km
shoes: Mizuno Wave Ascent II
Very pleasant conditions for a run in the Welsford Forest. Just a pity the body was on strike. Jogged around at an easy pace with the mind drifting everywhere but running. Sometimes such conditions prime the mind for some good ideas for my research. Today wasn't one of those days.
Back, core and achilles 12:00 [2]
Thursday May 24, 2007 #
Running warm up/down 21:00 [3] 4.2 km (5:00 / km) +65m 4:38 / km
shoes: Mizuno Wave Ascent II
Running hills 21:00 [4] 4.0 km (5:15 / km) +220m 4:07 / km
shoes: Mizuno Wave Ascent II
Got out for my lunch time run at 3.45. It was that sort of day. Not Liggo standard though. Welsford Hill circuit. Only a 42 second hill. That's the tallest I can find anywhere near work. So 15 repetitions is an absolute minimum. Plus 4 in the warm up. Actually felt like I was running well by the end. That has been a while coming.
As usual, really quiet out there. I never see anyone else on this track. Or almost any track in the Welsford for that matter. I think I'd get an adrenaline surge if I found I wasn't alone.
As usual, really quiet out there. I never see anyone else on this track. Or almost any track in the Welsford for that matter. I think I'd get an adrenaline surge if I found I wasn't alone.
Back, core and achilles 15:00 [2]
Note
Its been a few weeks since I started limiting training runs to under 45 minutes. Time to start easing up the distance a little. Achilles seems to be improving.
Wednesday May 23, 2007 #
Running 40:00 [3] 8.0 km (5:00 / km) +80m 4:46 / km
shoes: Mizuno Wave Ascent II
Lead in the legs day.
Tuesday May 22, 2007 #
Back, core and achilles 15:00 [2]
Running tempo 38:46 [4] 7.36 km (5:16 / km) +60m 5:04 / km
shoes: Mizuno Wave Ascent II
Hard work after a week off running. Tempo in the loosest sense of the word.
Monday May 21, 2007 #
Back, core and achilles 15:00 [2]
(rest day)
Raining cats and dogs at wake up, so aborted run and lay in bed and listened to the rain on the roof. Lunchtime destroyed by a 1 hour phone conference that took 2 hours because of phone technology failure. Evening was already committed to a couple of ours of playing scottish and applachian tunes with a fiddler and guitarist. So this became an unplanned 'rest day'.
Sunday May 20, 2007 #
Running (Technical training) 1:02:43 [3] ***** 6.56 km (9:34 / km) +325m 7:40 / km
spiked:8/12c shoes: Mizuno Wave Ascent II
Went for a technical run on Mt Korong. Julie gave me a course using controls I won't see on course 3. It took me up the Mount onto the west spur. Terrain unused for orienteering up to now. Well, its tough, its as technically complex as anywhere i have ever been on a map. I was totally bamboozled at some stage. But its also extremely scenic. Running the ridge at the top is beautiful. But while traversing across the slope, you don't have any time to appreciate the view if you want to stay in contact and on your feet! Studs necessary if its wet!
The greatest problem was getting through a maze of cliffs and passages on a spur running up the mountain. I missed the spot and was forced far up the hill. I'm sure you will all enjoy it!
Came back down onto the north spur, and it was quite easy navigation by comparison. Cockatoos had eaten some of the tapes. Julie hadn't put out some others, so I wandered looking for nothing. And in one spot the map was a vacant space where there was detail a plenty. We went back and finished the mapping. That made the chosen control site harder to describe, so it was shifted to the newly mapped cliff.
What a great day!
The greatest problem was getting through a maze of cliffs and passages on a spur running up the mountain. I missed the spot and was forced far up the hill. I'm sure you will all enjoy it!
Came back down onto the north spur, and it was quite easy navigation by comparison. Cockatoos had eaten some of the tapes. Julie hadn't put out some others, so I wandered looking for nothing. And in one spot the map was a vacant space where there was detail a plenty. We went back and finished the mapping. That made the chosen control site harder to describe, so it was shifted to the newly mapped cliff.
What a great day!
Back, core and achilles 15:00 [2]
MTB (Not O) (Gnarly single track) 1:03:46 [3] 17.06 km (3:44 / km)
Can't do long runs at the moment, so I tried to create a long run by riding steep single track on Browns Reef for an hour before going for a run. It doesn't really do the job. But it was a bit of fun anyway. I think today is all about making the most of where I live. One hour on some great single track out the back door, then an hour of navigation training on extremely complex granite half an hour up the road.
Saturday May 19, 2007 #
Real Orienteering race (Lyell Forest North) 49:05 [2] *** 8.01 km (6:08 / km) +170m 5:32 / km
spiked:7/11c shoes: Mizuno Wave Ascent II
How can one make 6 minutes of error on Lyell Forest Nth. I wouldn't have thought I'd ever manage this.
Thursday May 17, 2007 #
Back, core and achilles 20:00 [2]
MTB (Not O) hills 42:00 [3]
Discovered I'm no faster on a bike when doing this hill routine.
Wednesday May 16, 2007 #
MTB (Not O) 42:00 [3]
Learning to a avoid the red mud. Didn't have to clean the shower this morning... unlike yesterday.
Tuesday May 15, 2007 #
Back, core and achilles 15:00 [2]
weight:80kg
MTB (Not O) 38:00 [2]
Monday May 14, 2007 #
Back, core and achilles 20:00 [2]
weight:80.2kg
MTB (Not O) 35:00 [2]
Sunday May 13, 2007 #
Back, core and achilles 20:00 [2]
Finally did my achilles exercise twice today. Trying not to run was harder.
MTB (Not O) 1:05:00 [2]
Saturday May 12, 2007 #
Running warm up/down 7:00 [2] 1.0 km (7:00 / km) +20m 6:22 / km
shoes: Mizuno Wave Ascent II
Real Orienteering race (Sedgwick) 51:22 [4] *** 7.99 km (6:26 / km) +150m 5:53 / km
spiked:8/10c shoes: Mizuno Wave Ascent II
6.8 k straight line.
Didn't feel up to much today. Ran slow. One significant error that cost 25 metres climb and 300 metres extra distance. Comes from catching Julie and racing against each other past the control on a long downhill leg.
Achilles problem back after 40 minutes of warm up and race. Rest for a few days called for. Maybe just bike riding.
Didn't feel up to much today. Ran slow. One significant error that cost 25 metres climb and 300 metres extra distance. Comes from catching Julie and racing against each other past the control on a long downhill leg.
Achilles problem back after 40 minutes of warm up and race. Rest for a few days called for. Maybe just bike riding.
Friday May 11, 2007 #
Running 1:05:00 [3] 11.5 km (5:39 / km) +65m 5:30 / km
shoes: Mizuno Wave Ascent II
Scheduled as a gentle run. GPS froze again. I think my Garmin 201 is a lemon.
"Lemon Tree"
"Lemon Tree"
Thursday May 10, 2007 #
Running warm up/down 19:00 [2] 3.2 km (5:56 / km) +30m 5:40 / km
shoes: Mizuno Wave Ascent II
Running hills 13:05 [4] 1.6 km (8:11 / km) +240m 4:40 / km
shoes: Mizuno Wave Ascent II
The body did not like this session. Cut it short.
"Climb Every Mountain". Well, not quite as smilie as Julie Andrews. This is my hill circuit from a few years ago. Coming back after a break, I realise its bloody steep.
"Climb Every Mountain". Well, not quite as smilie as Julie Andrews. This is my hill circuit from a few years ago. Coming back after a break, I realise its bloody steep.
Running warm up/down 14:00 [3] 1.6 km (8:45 / km)
shoes: Mizuno Wave Ascent II
Much more fun running back down the hill.
Running 29:18 [3] 5.25 km (5:35 / km) +50m 5:20 / km
shoes: Mizuno Wave Ascent II
Conjugal run in the dark.
Wednesday May 9, 2007 #
Back, core and achilles 15:00 [2]
weight:79kg
Tuesday May 8, 2007 #
Back, core and achilles 15:00 [2]
weight:79kg
Running tempo 20:32 [4] 4.3 km (4:47 / km) +40m 4:34 / km
shoes: Mizuno Wave Ascent II
Running tempo 19:18 [4] 4.3 km (4:29 / km) +40m 4:17 / km
shoes: Mizuno Wave Ascent II
The program was for a 40 minute tempo run. The constraint was running no more than 45 minutes in case the achilles tendonopathy recurred. Result, no warm up. Did the Dodder Track circuit twice. The efforts felt equal, but the second was much faster. So there was an unavoidable warmup anyway!
Sunday May 6, 2007 #
Real Orienteering race (Creswick Diggings) 1:23:15 [4] **** 10.1 km (8:15 / km) +260m 7:18 / km
spiked:13/19c shoes: Mizuno Wave Ascent II
8.8k straight line. 240m climb possible.
Notable day in a number of ways.
First, lovely terrain with good course setting. The emphasis was upon long rather than middle. As a consequence I felt much more in control than yesterday. I am realising that my strengths are spur/gully and granite. I have some improving to do gold mining terrain. In fact, after the Lithuanian experience, I'd feel more in control there than in this complex mining terrain. Still, I only made two error sof significance. One was entering an erosion area too early. I worked that out straight away, so lost perhaps a minute and a half. The other was actually the second last real control, being spur gully. Came in too high and turned up rather than down. I had relaced the mind at that stage. There were another 4 controls where I was a little messy in the circle. Came in on the wrong side of the feature. Stuff like that. Comes from not reading the control descriptions. A bad habit developed in Bendigo spur-gully terrain. I'm not going to count that as a spike anymore. A spike is a spike is a spike.
Second notable occurrence. Injury free!. I assumed that sledge was going to be course 2 (10k). I knrew this was silly with my achilles problem. Intended to to course 4, but saw that Ian Dood had run course 3. So I changed plans and gave that a go. I half expected to be limping by the end. No warmup before racing. But the achilles gave little problem. Was able to run to the end!
I'll have to check the NOL results to see if I am challenging Clara for last now.
Notable day in a number of ways.
First, lovely terrain with good course setting. The emphasis was upon long rather than middle. As a consequence I felt much more in control than yesterday. I am realising that my strengths are spur/gully and granite. I have some improving to do gold mining terrain. In fact, after the Lithuanian experience, I'd feel more in control there than in this complex mining terrain. Still, I only made two error sof significance. One was entering an erosion area too early. I worked that out straight away, so lost perhaps a minute and a half. The other was actually the second last real control, being spur gully. Came in too high and turned up rather than down. I had relaced the mind at that stage. There were another 4 controls where I was a little messy in the circle. Came in on the wrong side of the feature. Stuff like that. Comes from not reading the control descriptions. A bad habit developed in Bendigo spur-gully terrain. I'm not going to count that as a spike anymore. A spike is a spike is a spike.
Second notable occurrence. Injury free!. I assumed that sledge was going to be course 2 (10k). I knrew this was silly with my achilles problem. Intended to to course 4, but saw that Ian Dood had run course 3. So I changed plans and gave that a go. I half expected to be limping by the end. No warmup before racing. But the achilles gave little problem. Was able to run to the end!
I'll have to check the NOL results to see if I am challenging Clara for last now.
Note
Here is the analysis of the FOOL.
Men it was pretty simple. Because the big names were overseas, there wasn't much in the way of financial constraint. You could buy the top three scorers for less than 60k. You needed Uphill, Jackson, Crane and Robby Preston. The latter two were vastly underpriced. I was on the combination, but so was everyone else.
The women was not so simple. You could not buy the top three scorers for 60k. Grace is the one of these three not to have. Best combination was Anna Sheldon, Kathryn and Kirsten. The only addition possible that would raise the score of these three was the vastly underpriced Anna Quayle. It wasn't possible to shift a surplus from the men to women to improve on it. Unles syou had a trade profit.
I wasn't on that combo. In fact, I think I stuffed my calculations in the trades.So this might all be utter crap.
Men it was pretty simple. Because the big names were overseas, there wasn't much in the way of financial constraint. You could buy the top three scorers for less than 60k. You needed Uphill, Jackson, Crane and Robby Preston. The latter two were vastly underpriced. I was on the combination, but so was everyone else.
The women was not so simple. You could not buy the top three scorers for 60k. Grace is the one of these three not to have. Best combination was Anna Sheldon, Kathryn and Kirsten. The only addition possible that would raise the score of these three was the vastly underpriced Anna Quayle. It wasn't possible to shift a surplus from the men to women to improve on it. Unles syou had a trade profit.
I wasn't on that combo. In fact, I think I stuffed my calculations in the trades.So this might all be utter crap.
C • FOOL 2
Back, core and achilles 15:00 [2]
Saturday May 5, 2007 #
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: Mizuno Wave Ascent II
I shouldn't have done this. It reduced the achilles pain free time available for the race.
Real Orienteering race (Petticoat Gully) 1:24:00 [3] ***** 8.8 km (9:33 / km) +270m 8:17 / km
spiked:22/25c shoes: Mizuno Wave Ascent II
Great terrain, great map. What a weekend!
Achilles after 35 minutes. Not bad enough to stop me running, just to slow me down.
In the FOOL it seems I have chosen the optimum selections for the "Cousins Option" team. That selection was easy for the men, but the womens results are a real mix up. Only Grace Elson achieved a top 5 placing on both sprint and Middle. Unless you made an enormous profit in the previous round, you can only afford to buy three of the 5 who got top three placings on either day. The best selection of the 5 is Grace, Anna S and Katheryn. You also needed to have the cheap buy of Anna Quayle. That gave 1,2,5 for the sprint and 1,3,5 for the Middle. Thats what I had. Of course, its all too late. I made a meal of my Easter selections.
Makes the Long race very interesting. Jo A will appear in the results I imagine after missing sprint and 7 in Middle. That will spread the scores around.
Pity the WOC selectors. The long becomes the real selection race for the domestic men, and it will decide quite a few places for the women now.
Achilles after 35 minutes. Not bad enough to stop me running, just to slow me down.
In the FOOL it seems I have chosen the optimum selections for the "Cousins Option" team. That selection was easy for the men, but the womens results are a real mix up. Only Grace Elson achieved a top 5 placing on both sprint and Middle. Unless you made an enormous profit in the previous round, you can only afford to buy three of the 5 who got top three placings on either day. The best selection of the 5 is Grace, Anna S and Katheryn. You also needed to have the cheap buy of Anna Quayle. That gave 1,2,5 for the sprint and 1,3,5 for the Middle. Thats what I had. Of course, its all too late. I made a meal of my Easter selections.
Makes the Long race very interesting. Jo A will appear in the results I imagine after missing sprint and 7 in Middle. That will spread the scores around.
Pity the WOC selectors. The long becomes the real selection race for the domestic men, and it will decide quite a few places for the women now.
Friday May 4, 2007 #
Back, core and achilles 5:00 [1]
(injured) (rest day)
Achilles exercises
Thursday May 3, 2007 #
Back, core and achilles 5:00 [1]
(injured) (rest day)
Achilles exercises
Wednesday May 2, 2007 #
Running hills 49:12 [3] 9.2 km (5:21 / km) +300m 4:36 / km
shoes: Mizuno Wave Ascent II
14.40 on the ascents. this was meant to be tomorrow, but tomorrow looks like a Liggo day.
"Climb Every Mountain"
Whilst the brain was wandering amongst the hill ascents, I decided another discussion theme....
Life's Big Questions
Todays subject matter is 'Healthy Easting for a Healthy Life".
The question... should Hedgehog slice ooze or break? Creamy soft or soft biscuit consistency?
"Climb Every Mountain"
Whilst the brain was wandering amongst the hill ascents, I decided another discussion theme....
Life's Big Questions
Todays subject matter is 'Healthy Easting for a Healthy Life".
The question... should Hedgehog slice ooze or break? Creamy soft or soft biscuit consistency?
Tuesday May 1, 2007 #
Back, core and achilles 20:00 [2]
Running 31:51 [3] 5.55 km (5:44 / km) +50m 5:29 / km
shoes: Mizuno Wave Ascent II
Today song has to be...
"Misty" by Garner and Burke. Lounge music standard. Also a Clint Eastwood film prop.
Tempo planned, but didn't feel up to it. So will do some more tonight when the body feels less creaky.
"Misty" by Garner and Burke. Lounge music standard. Also a Clint Eastwood film prop.
Tempo planned, but didn't feel up to it. So will do some more tonight when the body feels less creaky.
Running warm up/down 12:00 [2] 2.3 km (5:13 / km) +10m 5:06 / km
shoes: Mizuno Wave Ascent II
Two Neagars
Running tempo 13:51 [4] 3.45 km (4:01 / km) +15m 3:56 / km
shoes: Mizuno Wave Ascent II
Three neangars to complete what I was too slack to manage this morning.