Training Log Archive: TheInvisibleLogIn the 7 days ending Jun 26, 2011:
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Sunday Jun 26, 2011 #
Running long 1:43:13 [3] 12.38 km (8:20 / km) +300m 7:26 / km
weight:79kg shoes: Asic Gel-Torano
Second exploratory run inside the fence. Better weather for photography so I basically went the same route as last weekend, using memory as I left the 'maps' at home. I think another long run will tick off the remaining areas of detail. I have a good idea of the quality already.
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| From Spring Gully Resevoir |
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| From Spring Gully Resevoir |
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| From Spring Gully Resevoir |
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| From Spring Gully Resevoir |
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| From Spring Gully Resevoir |
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| From Spring Gully Resevoir |
Saturday Jun 25, 2011 #
Back, core and achilles 10:00 [1]
weight:79.2kg
Real Orienteering race (Browns Reef) 52:28 [4] *** 7.85 km (6:41 / km) +140m 6:08 / km
spiked:12/14c shoes: Pretty blue mizuno trail shoes
Brown's Reef. Straight line 7.1 course.
Straight line time 7.23 min/km
I set myself a benchmark of 55 minutes based on the times of the early starters, and then ran reasonably hard and very straight. Spiked all but two controls, and those misses were only 10 metres or so in each case, not that consequential. Despite the accuracy and effort, my kilometre rate of 7.23 m/k was slower than I would have liked. I can blame advancing age, but the increased mass might explain a bit as well. It would have been nice to have been two minutes faster and been able to give Obewan a proper scare.
The course was well designed, setting the sorts of navigation challenges appropriate for a map with limited relief and hence limited route-choice potential. A number of experienced orienteers fell for the traps.
Straight line time 7.23 min/km
I set myself a benchmark of 55 minutes based on the times of the early starters, and then ran reasonably hard and very straight. Spiked all but two controls, and those misses were only 10 metres or so in each case, not that consequential. Despite the accuracy and effort, my kilometre rate of 7.23 m/k was slower than I would have liked. I can blame advancing age, but the increased mass might explain a bit as well. It would have been nice to have been two minutes faster and been able to give Obewan a proper scare.
The course was well designed, setting the sorts of navigation challenges appropriate for a map with limited relief and hence limited route-choice potential. A number of experienced orienteers fell for the traps.
Friday Jun 24, 2011 #
Running 39:18 [3] 6.45 km (6:06 / km) +70m 5:47 / km
(injured) shoes: Asic Gel-Torano
In the morning dark. Along streets following the yellow light roads. Took the pace slower than usual because of back, dark, wet surfaces etc. Back problems seem to take much longer to dissipate i n your 50s.
Thursday Jun 23, 2011 #
Back, core and achilles 10:00 [1]
Increased the repertoire of floor exercises.. This was a mistake according to my back.
Note
(injured)
Unplanned rest day. Sore back. See floor exercises.
Wednesday Jun 22, 2011 #
Running 33:00 [3] 5.74 km (5:45 / km) +40m 5:33 / km
shoes: Pretty blue mizuno trail shoes
Out in the Welsford.
Back, core and achilles 10:00 [1]
Tuesday Jun 21, 2011 #
Back, core and achilles 10:00 [1]
Note
Planned rest day. Good for back as well.
Monday Jun 20, 2011 #
Running 27:40 [3] 4.6 km (6:01 / km) +30m 5:49 / km
shoes: Pretty blue mizuno trail shoes
Delayed rest day until tomorrow when I will more enjoy not running. Wind and rain is best viewed from indoors. So no surprise today's run was slow after a good weekend.