Training Log Archive: BruceIn the 30 days ending Nov 30, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||
Wednesday Nov 30, 2011 #
7 PM
Orienteering race 36:40 [5] 9.3 km (3:57 / km) +71m 3:48 / km
Street Orienteering @ Camelot Rise
I managed to get to the event more than 60 seconds before the start so I was able to get some warm up done. This helped me to get a fast start, which was actually a disadvantage as I took the lead and had to make the critical decisions early. I started with 6, 12 and 17, but the optimal route turned out to be 12, 6 and to leave 17 out.
Bryan Ackerly was 10 seconds behind me for the first 7kms. At one stage I took a wrong turn and he followed right behind me. I realised straight away and only lost 10 seconds.
I had a great physical race, finishing easily under 4min/km.
However, this was only good enough for 2nd with Matthew Jenkinson running a different route in 9km and 40 seconds quicker than me.
Marta Salek and Tony Bird had an even better route with about 8.9km.
I managed to get to the event more than 60 seconds before the start so I was able to get some warm up done. This helped me to get a fast start, which was actually a disadvantage as I took the lead and had to make the critical decisions early. I started with 6, 12 and 17, but the optimal route turned out to be 12, 6 and to leave 17 out.
Bryan Ackerly was 10 seconds behind me for the first 7kms. At one stage I took a wrong turn and he followed right behind me. I realised straight away and only lost 10 seconds.
I had a great physical race, finishing easily under 4min/km.
However, this was only good enough for 2nd with Matthew Jenkinson running a different route in 9km and 40 seconds quicker than me.
Marta Salek and Tony Bird had an even better route with about 8.9km.
Running warm up/down 9:50 [2] 1.53 km (6:25 / km) +4m 6:20 / km
Tuesday Nov 29, 2011 #
12 PM
Running intervals 1:04:32 10.8 km (5:59 / km) +87m 5:45 / km
Monday Nov 28, 2011 #
12 PM
Running 1:01:12 [2] 11.94 km (5:08 / km) +132m 4:51 / km
Fawkner Park in reverse
8 PM
Strength & Conditioning 1:00:00 [3] 2.0 km (30:00 / km)
Sunday Nov 27, 2011 #
Running long 1:20:00 [2] 16.0 km (5:00 / km)
A long easy run around Yarra Bend Golf Course, Dight's Falls, and back on the Boulevard.
My calf was much better. I kept the run to a very slow pace just to be on the saft side though.
The Yarra path was flooded under the Pipe Bridge, so I had to do a bit of bush bashing to avoid a swim. Dight's Falls was very impressive after the recent rain.
I checked out the site of the vehicle leaving Yarra Boulevard and ending up in the Yarra. I'm not sure how he did that on a mostly straight stretch of road. The tyre marks appeared to cross, indicating a spin, possibly crashing through the fence backwards. I'm also not sure how the driver made it alive as far as the river before drowning. The fall down the 30m cliff in the car would have caused serious injury.
My calf was much better. I kept the run to a very slow pace just to be on the saft side though.
The Yarra path was flooded under the Pipe Bridge, so I had to do a bit of bush bashing to avoid a swim. Dight's Falls was very impressive after the recent rain.
I checked out the site of the vehicle leaving Yarra Boulevard and ending up in the Yarra. I'm not sure how he did that on a mostly straight stretch of road. The tyre marks appeared to cross, indicating a spin, possibly crashing through the fence backwards. I'm also not sure how the driver made it alive as far as the river before drowning. The fall down the 30m cliff in the car would have caused serious injury.
Thursday Nov 24, 2011 #
12 PM
Running 13:22 [2] 2.0 km (6:41 / km) +47m 5:59 / km
(injured)
Started on a short jog, but I decided that my calf would be better for rest, so I turned around and went back to work.
Wednesday Nov 23, 2011 #
7 PM
Orienteering race 36:43 [5] 8.99 km (4:05 / km) +90m 3:53 / km
Glen Iris street orienteering
This was a good course from Tina Smith. I followed the pack for the first couple (8 & 19) while warming up. Then I accelerated to keep up with Bryan. We diverted at 9 when I headed to 15 and was on my own for the rest of the course. I was never really comfortable which 3 to leave out, but I ended up leaving 6, 7 and 18.
I finished about 90 seconds ahead of Bryan (9.4km).
My garmin above says 8.991km
For the President's Challenge, please contact me if you did better and did not run through the OOB school.
My left calf was tight throughout the run. No worse than the last few days, but no better either.
This was a good course from Tina Smith. I followed the pack for the first couple (8 & 19) while warming up. Then I accelerated to keep up with Bryan. We diverted at 9 when I headed to 15 and was on my own for the rest of the course. I was never really comfortable which 3 to leave out, but I ended up leaving 6, 7 and 18.
I finished about 90 seconds ahead of Bryan (9.4km).
My garmin above says 8.991km
For the President's Challenge, please contact me if you did better and did not run through the OOB school.
My left calf was tight throughout the run. No worse than the last few days, but no better either.
Orienteering warm up/down 5:00 [2] 1.0 km (5:00 / km) +125m 3:05 / km
Tuesday Nov 22, 2011 #
12 PM
Running 54:13 9.86 km (5:30 / km) +102m 5:14 / km
Ganly session
500, 800, 1000, 1000, 800, 500
I held back a little on the first 2 as my warm up was a bit rushed. I was ok by the 1000s though, running 3:10.
500, 800, 1000, 1000, 800, 500
I held back a little on the first 2 as my warm up was a bit rushed. I was ok by the 1000s though, running 3:10.
Monday Nov 21, 2011 #
12 PM
Running 53:51 [2] 10.79 km (4:59 / km) +140m 4:41 / km
2 laps of the tan
7 PM
Running race 3:03 [5] 1.0 km (3:04 / km) +4m 3:00 / km
See Change Time Trial around the block (997m)
My aim was to get on the white board at the See Change gym for the 1km run. The PBs of around 30 people are listed, with the best being 3:37. I didn't think that this would be too difficult to beat, so I took on the challenge during my warm up for the gym session. The course was a bit tricky with a 3 sharp corners and a few residential obstacles on the footpath including over hanging trees and cars parked across driveways. Given this, I was pleased with a time of 3:03.
A sub 3min run was quite close, so perhaps next time.
I heard that the old record holder tried to improve his time on Tuesday, but could only manage 3:33.
My aim was to get on the white board at the See Change gym for the 1km run. The PBs of around 30 people are listed, with the best being 3:37. I didn't think that this would be too difficult to beat, so I took on the challenge during my warm up for the gym session. The course was a bit tricky with a 3 sharp corners and a few residential obstacles on the footpath including over hanging trees and cars parked across driveways. Given this, I was pleased with a time of 3:03.
A sub 3min run was quite close, so perhaps next time.
I heard that the old record holder tried to improve his time on Tuesday, but could only manage 3:33.
Running warm up/down 11:26 [2] 2.21 km (5:11 / km) +1m 5:10 / km
Strength & Conditioning 50:00 [3]
Sunday Nov 20, 2011 #
7 AM
Running long 1:42:15 [2] 20.35 km (5:01 / km) +196m 4:48 / km
Long run.
I had hoped to get some other MFR guys out for a Sunday long run, but the MFR e-news didn't go out this week, so I was on my own.
Capital City Trail to Melbourne Zoo, then back through Melbourne Uni and Fitzroy Gardens to the Yarra in Abbotsford, finally returning on Yarra Boulevard.
Left calf was a little tight.
I came across 2 police cars and 2 tow trucks observing a car crash in the middle of the forest at the Yarra Boulevard hair-pin just south of the Eastern Fwy. There was remarkably little damage to the car given the steep slope that it had fallen off and the 30m of forest that it had crashed into.
I had hoped to get some other MFR guys out for a Sunday long run, but the MFR e-news didn't go out this week, so I was on my own.
Capital City Trail to Melbourne Zoo, then back through Melbourne Uni and Fitzroy Gardens to the Yarra in Abbotsford, finally returning on Yarra Boulevard.
Left calf was a little tight.
I came across 2 police cars and 2 tow trucks observing a car crash in the middle of the forest at the Yarra Boulevard hair-pin just south of the Eastern Fwy. There was remarkably little damage to the car given the steep slope that it had fallen off and the 30m of forest that it had crashed into.
Saturday Nov 19, 2011 #
7 AM
Running hills 54:07 [3] 10.0 km (5:25 / km) +228m 4:52 / km
Kew Hills
Pouring rain with heavy drops - quite unusual for Melbourne
Pouring rain with heavy drops - quite unusual for Melbourne
Friday Nov 18, 2011 #
12 PM
Running 1:00:01 [2] 11.27 km (5:20 / km) +106m 5:05 / km
2.5 laps of Fitzroy Gardens
Very slow today in hot and windy conditions.
Very slow today in hot and windy conditions.
Thursday Nov 17, 2011 #
12 PM
Running 1:07:25 12.57 km (5:22 / km) +97m 5:10 / km
Grass session - Gosch's Paddock
4 sets of 4 x 1min, 30s jog between reps, 2 mins rest between sets.
Hamstrings are back to normal now after getting a big workout on Monday night. Left calf was a little tight at the end of the session.
4 sets of 4 x 1min, 30s jog between reps, 2 mins rest between sets.
Hamstrings are back to normal now after getting a big workout on Monday night. Left calf was a little tight at the end of the session.
Wednesday Nov 16, 2011 #
7 PM
Running 39:16 [5] 9.81 km (4:00 / km) +102m 3:48 / km
Park & Street O at Kerrimuir (Box Hill North)
It was a good race with Bryan Ackerly for the first half. He must have looked for an alternative route choice, but it backfired for him; ending up 3mins behind for an extra 500m.
I ran a consistant pace, finishing up just under the 4min/km mark.
I think that Geoff Hudson wins the best route choice tonight with 9.64km.
It was a good race with Bryan Ackerly for the first half. He must have looked for an alternative route choice, but it backfired for him; ending up 3mins behind for an extra 500m.
I ran a consistant pace, finishing up just under the 4min/km mark.
I think that Geoff Hudson wins the best route choice tonight with 9.64km.
Tuesday Nov 15, 2011 #
12 PM
Running intervals 1:02:46 10.25 km (6:07 / km) +72m 5:55 / km
Adidas Test Day
Thanks to Adidas for sponsoring today's MMM session. We all had a free trial of any pair of Adidas running shoes of our 8 x 500m session at the tan.
I trialled the AdiZero Feather lightweight racer.
The sole has some big chunks removed - apparently where you do not need them. They were light and very springy, which felt great for speed work.
I was cautious going into the session after soreness in my right hamstring from last night. However, this was no problem when running.
The intervals were around 90-92 seconds, finishing with an 88 on the last one.
Thanks to Adidas for sponsoring today's MMM session. We all had a free trial of any pair of Adidas running shoes of our 8 x 500m session at the tan.
I trialled the AdiZero Feather lightweight racer.
The sole has some big chunks removed - apparently where you do not need them. They were light and very springy, which felt great for speed work.
I was cautious going into the session after soreness in my right hamstring from last night. However, this was no problem when running.
The intervals were around 90-92 seconds, finishing with an 88 on the last one.
Monday Nov 14, 2011 #
Strength & Conditioning 1:00:00 [3]
Gym session #2
The difficulty increased from last week, with heavier weights and more complex exercises.
My quads and shoulders got a good workout.
I felt some soreness in my right hamstring, so I iced it a few times in the evening and will have to watch it closely.
The difficulty increased from last week, with heavier weights and more complex exercises.
My quads and shoulders got a good workout.
I felt some soreness in my right hamstring, so I iced it a few times in the evening and will have to watch it closely.
12 PM
Running 55:21 [2] 10.82 km (5:07 / km) +113m 4:52 / km
Fawkner Park in reverse
Sunday Nov 13, 2011 #
7 AM
Running long 1:48:03 [2] 22.03 km (4:54 / km) +258m 4:38 / km
Para Vista to Gorge Rd Aquaduct
In all my years living in Para Vista, I never used to do any long runs heading south east towards the Torrens River, so it was time to give it a go. I guess when I was a junior, my long run were never that long, and it is about 5kms across several suburbs to get to the river. Back in those days, there were also many market gardens in the river valley near Athelstone so there was not much to run through once you got there. However they are all gone now, replace by a pleasant linear river park.
I headed across Dry Creek and North East Rd to the the O-Bahn track. I followed this next to Hope Valley Reservoir. This would be really nice to run in if there was not a huge fence with barbed wire and warning signs all around it. Once I hit the river, I followed it east for about 5kms until the end of the track.
On the way back, I tried to follow the aquaduct, but this was not really possible as it disappears underground. Some interesting terrain here is fenced off due to old commercial mining sites. I had a bit of a look at the hills between the Torrens and Grand Junction Rd, which I had never been to before.
The last 5kms was back through the streets of Highbury, Hope Valley, Modbury and Valley View before returning to Para Vista.
In all my years living in Para Vista, I never used to do any long runs heading south east towards the Torrens River, so it was time to give it a go. I guess when I was a junior, my long run were never that long, and it is about 5kms across several suburbs to get to the river. Back in those days, there were also many market gardens in the river valley near Athelstone so there was not much to run through once you got there. However they are all gone now, replace by a pleasant linear river park.
I headed across Dry Creek and North East Rd to the the O-Bahn track. I followed this next to Hope Valley Reservoir. This would be really nice to run in if there was not a huge fence with barbed wire and warning signs all around it. Once I hit the river, I followed it east for about 5kms until the end of the track.
On the way back, I tried to follow the aquaduct, but this was not really possible as it disappears underground. Some interesting terrain here is fenced off due to old commercial mining sites. I had a bit of a look at the hills between the Torrens and Grand Junction Rd, which I had never been to before.
The last 5kms was back through the streets of Highbury, Hope Valley, Modbury and Valley View before returning to Para Vista.
Saturday Nov 12, 2011 #
Note
Too busy today.
The day was taken up by the Adelaide Christmas Pageant, followed by a number of visits to family and friends all over Adelaide.
The day was taken up by the Adelaide Christmas Pageant, followed by a number of visits to family and friends all over Adelaide.
Friday Nov 11, 2011 #
Note
Primary Schools Champs - Eastern Zone
Great courses, organisation and weather at Westerfolds Park with around 600 competitors.
A successful day for the boys:
Boys 3 A course 13 1.7km
1 Mason Arthur Wesg 11.35
2 Jack Wigney MG 16.42
3 Nathan Wickes GK 22.08
Boys 3B Course 15 1.4km
1 Torren Arthur Wesg 11.55
2 Tom Nicholson KewE 13.37
3 Samuel Heydon SJB 29.01
It's probably good that the year 3 B boys don't know that they got beaten by a Year 1 student!
Great courses, organisation and weather at Westerfolds Park with around 600 competitors.
A successful day for the boys:
Boys 3 A course 13 1.7km
1 Mason Arthur Wesg 11.35
2 Jack Wigney MG 16.42
3 Nathan Wickes GK 22.08
Boys 3B Course 15 1.4km
1 Torren Arthur Wesg 11.55
2 Tom Nicholson KewE 13.37
3 Samuel Heydon SJB 29.01
It's probably good that the year 3 B boys don't know that they got beaten by a Year 1 student!
Thursday Nov 10, 2011 #
12 PM
Running intervals 50:02 8.06 km (6:13 / km) +63m 5:58 / km
1320, 1100, 880, 660, 440, 220m at Gosch's Paddock
90sec in between
It must be footy season once again. Collingwood have re-installed the goal posts at Gosch's Paddock already.
90sec in between
It must be footy season once again. Collingwood have re-installed the goal posts at Gosch's Paddock already.
Running warm up/down 18:33 [2] 2.62 km (7:05 / km) +22m 6:48 / km
Wednesday Nov 9, 2011 #
Orienteering warm up/down 5:00 [1] 1.0 km (5:00 / km)
7 PM
Orienteering tempo 37:59 [5] * 9.16 km (4:09 / km) +108m 3:55 / km
Park & Street O at Cathie's Corner
The weather was ominous. Massive storms were approaching, so I headed East at the start to attempt to stay dryer for longer!
I was a bit distracted by the rolling clouds and winds, so I didn't do enough planning and I wasn't running at full speed.
I dropped 8 in the first half, which was probably a small mistake, meaning that I had to get 16 near the end. This probably cost me 60m extra distance. Otherwise the run was clean and fast in the second half.
I just escaped the massive storm returning to the finish tent as the full force hit. I got a little wet getting back to the car, but I was very lucky. It would have been very wet for most finishers and control collectors.
The weather was ominous. Massive storms were approaching, so I headed East at the start to attempt to stay dryer for longer!
I was a bit distracted by the rolling clouds and winds, so I didn't do enough planning and I wasn't running at full speed.
I dropped 8 in the first half, which was probably a small mistake, meaning that I had to get 16 near the end. This probably cost me 60m extra distance. Otherwise the run was clean and fast in the second half.
I just escaped the massive storm returning to the finish tent as the full force hit. I got a little wet getting back to the car, but I was very lucky. It would have been very wet for most finishers and control collectors.
Tuesday Nov 8, 2011 #
12 PM
Running 49:35 8.64 km (5:44 / km) +83m 5:28 / km
6 x 750m at the tan.
My legs were tired, probably due to a combination of Sunday and the gym session.
My left calf was a tight, so I couldn't go as hard as I wanted to today.
My legs were tired, probably due to a combination of Sunday and the gym session.
My left calf was a tight, so I couldn't go as hard as I wanted to today.
Monday Nov 7, 2011 #
Strength & Conditioning 1:00:00 [3]
I tried a gym session with Anne at See Change.
Kyle set me some core and leg strengthening excercises.
The workout was fine. Some of them were challenging and definately different to what I am used to.
I wasn't tired after the session, but some different muscles got a good work out.
Kyle set me some core and leg strengthening excercises.
The workout was fine. Some of them were challenging and definately different to what I am used to.
I wasn't tired after the session, but some different muscles got a good work out.
12 PM
Running 56:22 [2] 10.91 km (5:10 / km) +127m 4:53 / km
2 laps of the tan.
I had lots of recovering to do today, so this was quite slow. It was a beautiful day for a run though.
I had lots of recovering to do today, so this was quite slow. It was a beautiful day for a run though.
Sunday Nov 6, 2011 #
8 AM
Running warm up/down 12:04 [1] 0.93 km (12:58 / km) +2m 12:49 / km
Running race 11:06 [5] 3.02 km (3:41 / km) +66m 3:19 / km
Nigel Aylott Relay with the Melbourne Midday Milers at Romsey.
There were only 12 competitors this year, which meant only 3 teams. As it turned out, I was the 3rd seed so I got the job of team captain. This meant that I had to study the form guide and pick my team from the remaining runners.
I chose first, picking up 2:52 marathoner Thai Phan (4th seed). I also had picks 6 and 7 which enabled me to get ultra runner Hugh Hunter (9) and ironman triathlete Emma Miller (10).
All captains picked to seeding (which is not always the case). If I had of known how some of the lower seeds were going to run, I would have picked differently.
Stage 1 - Race out of Romsey - 3km up hill.
This stage is tougher than it looks, and I've always struggled to run a decent time on this stage. Past times for me were 11.19 in 2001, 11.28 in 2007 and 11.24 in 2010. Today's run was significantly better.
There was some excitement on the stage with sirens coming from Ambos, Police, Fire and SES speeding passed on the highway. They stopped at the 2.5km mark to attend to a motorcyclist on the side of the road. He seemed ok, but his bike was damaged. I'm not sure how he came off on a straight stretch of road though.
The excitement was a useful distraction on the long up hill grind, but despite the SES working holding up a STOP sign, it didn't cause any disruption to our race.
My closest competition was Stephen (House of) Paine who ran 10:46.
There were only 12 competitors this year, which meant only 3 teams. As it turned out, I was the 3rd seed so I got the job of team captain. This meant that I had to study the form guide and pick my team from the remaining runners.
I chose first, picking up 2:52 marathoner Thai Phan (4th seed). I also had picks 6 and 7 which enabled me to get ultra runner Hugh Hunter (9) and ironman triathlete Emma Miller (10).
All captains picked to seeding (which is not always the case). If I had of known how some of the lower seeds were going to run, I would have picked differently.
Stage 1 - Race out of Romsey - 3km up hill.
This stage is tougher than it looks, and I've always struggled to run a decent time on this stage. Past times for me were 11.19 in 2001, 11.28 in 2007 and 11.24 in 2010. Today's run was significantly better.
There was some excitement on the stage with sirens coming from Ambos, Police, Fire and SES speeding passed on the highway. They stopped at the 2.5km mark to attend to a motorcyclist on the side of the road. He seemed ok, but his bike was damaged. I'm not sure how he came off on a straight stretch of road though.
The excitement was a useful distraction on the long up hill grind, but despite the SES working holding up a STOP sign, it didn't cause any disruption to our race.
My closest competition was Stephen (House of) Paine who ran 10:46.
Running 16:02 [5] 4.7 km (3:25 / km) +17m 3:21 / km
Stage 5 - The Monument Track
The longest stage of the morning - one for the team captains. This was my first attempt at this stage.
The stage was the stuff that relay dreams are made of - predominately downhill on a rough and winding bush trail.
I made some ground on House in the rough first 1km, but he slowly stretched it out again on the smoother flat section to beat me by just 8 seconds on the stage.
At the lunch break after 30kms my team was 3rd - 3 minutes behind the lead and 80s down on 2nd. I discussed some different strategies with my team for the afternoon in the hope of making up some ground. This essentially meant that Thai Phan would run stage 9 Big Hill, leaving me to run the flatter but longer stage 10 Elk Club. My theory was to keep the fastest team runner on the longest stage (rather than the toughest stage).
The longest stage of the morning - one for the team captains. This was my first attempt at this stage.
The stage was the stuff that relay dreams are made of - predominately downhill on a rough and winding bush trail.
I made some ground on House in the rough first 1km, but he slowly stretched it out again on the smoother flat section to beat me by just 8 seconds on the stage.
At the lunch break after 30kms my team was 3rd - 3 minutes behind the lead and 80s down on 2nd. I discussed some different strategies with my team for the afternoon in the hope of making up some ground. This essentially meant that Thai Phan would run stage 9 Big Hill, leaving me to run the flatter but longer stage 10 Elk Club. My theory was to keep the fastest team runner on the longest stage (rather than the toughest stage).
11 AM
Running warm up/down 13:08 [1] 2.2 km (5:58 / km) +45m 5:25 / km
Running race 15:18 [5] 4.45 km (3:26 / km) +64m 3:12 / km
Stage 10 Elk Club
Thai lost some ground up Big Hill as expected, but I had 4.45km to make it up. I started about 2 minutes down on Chris Osborne. This had halved by around the 2km mark, and I caught him with about 400m to go. This was the only time during the day that my team made it up to 2nd place, so I was satisfied that this strategy had worked.
Unfortunately, it only lasted about 1 minutes, as Hugh was quickly passed on the next stage.
It was quite tough to get started on my third stage of the day, particularly after an hour break. However, once I got the legs moving, I was able to sustain a strong pace for another long stage.
Thai lost some ground up Big Hill as expected, but I had 4.45km to make it up. I started about 2 minutes down on Chris Osborne. This had halved by around the 2km mark, and I caught him with about 400m to go. This was the only time during the day that my team made it up to 2nd place, so I was satisfied that this strategy had worked.
Unfortunately, it only lasted about 1 minutes, as Hugh was quickly passed on the next stage.
It was quite tough to get started on my third stage of the day, particularly after an hour break. However, once I got the legs moving, I was able to sustain a strong pace for another long stage.
Running warm up/down 15:00 [1] 2.24 km (6:43 / km)
Running race 15:37 [5] 4.0 km (3:54 / km) +115m 3:25 / km
Stage 12 - Malone's Rollercoaster
Just the 15 minute break for me, and then straight into my 4th and toughest stage. This started with a 60m decent in the first km, followed by a 100m climb in the next 2.5kms. The climb was not huge in orienteering terms, but it is after 15kms of trying to run at 3:30 pace.
As it turned out, the downhill hurt the most. I had a gel, but it didn't sit well and I had to monitor my pace down the jarring hill to control a stomach stitch.
As soon as I turned up hill, the stomach pain was gone, and I could concentrate on pushing up the steep climb.
The hill went on and on, but I had a bit left in the flat last 500m and pushed hard to finish just 3 seconds behind House on the stage.
My time was 26 seconds faster than my previous attempt in 2001.
Just the 15 minute break for me, and then straight into my 4th and toughest stage. This started with a 60m decent in the first km, followed by a 100m climb in the next 2.5kms. The climb was not huge in orienteering terms, but it is after 15kms of trying to run at 3:30 pace.
As it turned out, the downhill hurt the most. I had a gel, but it didn't sit well and I had to monitor my pace down the jarring hill to control a stomach stitch.
As soon as I turned up hill, the stomach pain was gone, and I could concentrate on pushing up the steep climb.
The hill went on and on, but I had a bit left in the flat last 500m and pushed hard to finish just 3 seconds behind House on the stage.
My time was 26 seconds faster than my previous attempt in 2001.
Saturday Nov 5, 2011 #
1 PM
Orienteering 40:00 [1] 5.0 km (8:00 / km) +5m 7:58 / km
A short course 2km for Mason and Torren to get ready for the Eastern Zone Primary Schools Champs on Friday.
A lizard was lying on a track where I wanted to place one control. I tried to make a lot of noise but it wouldn't move. I think it was too scared to move while I was there, but it was gone when the kids got there on the course.
A lizard was lying on a track where I wanted to place one control. I tried to make a lot of noise but it wouldn't move. I think it was too scared to move while I was there, but it was gone when the kids got there on the course.
Friday Nov 4, 2011 #
Note
Primary Schools Championships - Western Zone
Brimbank Park.
Mason won B3A in 23 minutes for 2.3km. Jensen Key was 2nd in 29 after getting caught 6 minutes by Mason at control 5.
Torren won B3B in 21 minutes for 2km.
It was a great day with the kids with a lot of junior talent on display. Most of the winners came from orienteering families including Aston Key, Kylian Wymer, Karolina Czajkowski, Alyssia Wymer and Max Dalheim.
Brimbank Park.
Mason won B3A in 23 minutes for 2.3km. Jensen Key was 2nd in 29 after getting caught 6 minutes by Mason at control 5.
Torren won B3B in 21 minutes for 2km.
It was a great day with the kids with a lot of junior talent on display. Most of the winners came from orienteering families including Aston Key, Kylian Wymer, Karolina Czajkowski, Alyssia Wymer and Max Dalheim.
Thursday Nov 3, 2011 #
12 PM
Running warm up/down 15:44 [2] 2.6 km (6:03 / km) +9m 5:57 / km
Running intervals 24:00 [4] 5.66 km (4:15 / km) +10m 4:12 / km
6 x 3mins with 60 sec rest
I covered about 900m with each rep.
I covered about 900m with each rep.
Running warm up/down 11:49 [2] 1.95 km (6:04 / km) +62m 5:14 / km
Wednesday Nov 2, 2011 #
7 PM
Orienteering race (Park & Street O) 30:40 [5] * 7.74 km (3:58 / km) +87m 3:45 / km
Smith's Dell
A fairly short A course tonight, but I used that as a challenge to run faster. The biggest route challenge was whether to go clockwise or anticlockwise, but once I saw the majority of A course go anticlockwise, I followed the larger pack to make it more fun.
After a couple of controls, I found myself near the front with 3 others. After a couple of hills, they dropped off, so I was left to challenge myself against the clock. After 4kms I was running at 4:12min/km average pace. By this time I had sorted out my route and most of the climbing was done, so I set a goal of breaking 4min/km for the course. Factoring in road crossings, hills and punching, I then had to run at about 3:30 pace for the remainder.
I broke the 4 minute barier near Glenferrie Rd, and then had a flat last km to complete the course under my target.
Mason, Torren and Sophie did E course with Anne. The boys enjoyed the grass section near the end (with no road crossings) and handled the navigation well on their own. Torren succumbed to the dreaded "sausage stomach" after having dinner before his run. I've never been able to run pain free soon after eating a sausage, and it seems that Torren is no different.
A fairly short A course tonight, but I used that as a challenge to run faster. The biggest route challenge was whether to go clockwise or anticlockwise, but once I saw the majority of A course go anticlockwise, I followed the larger pack to make it more fun.
After a couple of controls, I found myself near the front with 3 others. After a couple of hills, they dropped off, so I was left to challenge myself against the clock. After 4kms I was running at 4:12min/km average pace. By this time I had sorted out my route and most of the climbing was done, so I set a goal of breaking 4min/km for the course. Factoring in road crossings, hills and punching, I then had to run at about 3:30 pace for the remainder.
I broke the 4 minute barier near Glenferrie Rd, and then had a flat last km to complete the course under my target.
Mason, Torren and Sophie did E course with Anne. The boys enjoyed the grass section near the end (with no road crossings) and handled the navigation well on their own. Torren succumbed to the dreaded "sausage stomach" after having dinner before his run. I've never been able to run pain free soon after eating a sausage, and it seems that Torren is no different.
Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km)
Tuesday Nov 1, 2011 #
9 AM
Running intervals 1:00:00 11.34 km (5:17 / km) +69m 5:08 / km
Long intervals at Quarrie's Park
15min warm up jog with the boys riding bikes.
2 x 1.5km to Dight's Falls.
2 x 2.1km to Heidelberg Road and back
Then a warm down back home with the boys.
I also included an obstacle course on the playground that Torren created. Mason completed it in 1:19, Torren 1:32 and me 1:26. The slowest part for me was crawling through the tunnels. My excuse for losing is that I had to make sure that I didn't knock some little kids over on the bridge.
15min warm up jog with the boys riding bikes.
2 x 1.5km to Dight's Falls.
2 x 2.1km to Heidelberg Road and back
Then a warm down back home with the boys.
I also included an obstacle course on the playground that Torren created. Mason completed it in 1:19, Torren 1:32 and me 1:26. The slowest part for me was crawling through the tunnels. My excuse for losing is that I had to make sure that I didn't knock some little kids over on the bridge.