Training Log Archive: CraigIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
8 AM
Running race 19:24 [5] 5.02 km (3:52 / km)
shoes: Nike Free 3.0 Flyknit Orange
Heirisson Island Parkrun. Pretty windy. Not too bad a run considering the lack of training since Tasmania but felt a bit tired on the second lap. Got the age category record by 6 seconds I think.
Running 26:00 [3] 4.5 km (5:47 / km)
shoes: Nike Free 3.0 Flyknit Orange
Approximately one lap of the course each for warm up and down, warm down a bit shorter.
Sunday Jan 25, 2015 #
Running long 1:22:30 [3] 13.0 km (6:21 / km)
shoes: Nike Free 3.0 Flyknit Orange
Through John Forrest with Rachel. Enjoyed the last big climb up the spur from the bridge near the tavern.
Thursday Jan 22, 2015 #
Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Free 3.0 Flyknit Orange
Saw tRicky near the DNA tower (after he said hello) and stopped to chat to Erin for a while when I ran through her pilates in the park session.
Tuesday Jan 20, 2015 #
Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Free 3.0 Flyknit Orange
Jogged a lap of the tan. Felt awful.
Sunday Jan 18, 2015 #
Running 45:00 [3] 8.0 km (5:38 / km)
shoes: Nike Free 3.0 Flyknit Orange
Nice run in the Dandenongs with Aislinn. Felt pretty good and saw a lyrebird. Nice pancakes afterwards.
Friday Jan 16, 2015 #
6 AM
Orienteering race 28:33 [5] 5.02 km (5:41 / km) +166m 4:53 / km
shoes: Inov-8 X-Talon 212 b
Hobart Shorts Race 6, Knocklofty Reserve.
Very steep climb to the start with great views over Hobart. I was a bit worried about how steep the course might be but the setter was pretty kind with most of it downhill or contouring and only one really tough climb. Course was pretty easy with lots of tracks but still good fun. I felt pretty good and had a pretty clean run winning by just under a minute and extending my overall lead to just over 5 minutes.
Very steep climb to the start with great views over Hobart. I was a bit worried about how steep the course might be but the setter was pretty kind with most of it downhill or contouring and only one really tough climb. Course was pretty easy with lots of tracks but still good fun. I felt pretty good and had a pretty clean run winning by just under a minute and extending my overall lead to just over 5 minutes.
Thursday Jan 15, 2015 #
6 AM
Running warm up/down 10:45 [2] 1.78 km (6:02 / km) +3m 5:59 / km
shoes: Nike Free 3.0 V5
Warm up laps around Saint Davids Park.
Orienteering race 26:12 [5] 5.69 km (4:36 / km) +101m 4:14 / km
shoes: Nike Free 3.0 V5
Hobart Shorts Race 4, Salamanca Place.
Had a pretty good run, it was a pretty easy long sprint and I felt stronger than I did on the previous couple of days. Still only second place, 10 seconds behind Greg Barbour.
Had a pretty good run, it was a pretty easy long sprint and I felt stronger than I did on the previous couple of days. Still only second place, 10 seconds behind Greg Barbour.
1 PM
Orienteering race 33:28 [5] 5.25 km (6:22 / km) +184m 5:25 / km
shoes: Inov-8 X-Talon 212 b
Hobart Shorts Race 5, Risdon Brook Dam.
Felt more comfortable in this terrain and pushed it pretty hard with just a couple of little 20 second mistakes at the start and end. Won by 2.5 minutes and took the overall lead.
Felt more comfortable in this terrain and pushed it pretty hard with just a couple of little 20 second mistakes at the start and end. Won by 2.5 minutes and took the overall lead.
Wednesday Jan 14, 2015 #
6 AM
Orienteering race 40:24 [4] 6.41 km (6:18 / km) +166m 5:35 / km
shoes: Inov-8 X-Talon 212 b
Hobart Shorts Race 2, Hobart College, Mt Nelson.
Very wet, tracks were flowing strongly. Found the tracks really confusing at the start which influenced me to take a stupid cross country route to 3. Not too bad for the rest but still a bit sloppy in places.
Somehow sneaked a win by 5 seconds after being a couple of minutes down early.
Very wet, tracks were flowing strongly. Found the tracks really confusing at the start which influenced me to take a stupid cross country route to 3. Not too bad for the rest but still a bit sloppy in places.
Somehow sneaked a win by 5 seconds after being a couple of minutes down early.
1 PM
Orienteering race 45:00 [3] 6.09 km (7:23 / km) +2m 7:22 / km
shoes: Inov-8 Oroc 280
Hobart Shorts Race 3, Seven Mile Beach, Pittwater Dunes.
I was clueless here and didn't really enjoy it. Blowing a gale with sandy rain coming in horizontally, had to hold the map in front of my face to protect my eyes for the little section on the beach.
Didn't start well nearly hitting number 2 before 1 and losing about 2 minutes. Got a little better from there but not much. Had times when I felt as though I knew where I was for the whole leg but even then I couldn't find the controls. Most of the time I couldn't identify a lot of the features I ran past even when I was going where I intended to.
Finished 8th out of 13 but only 5:30 down so still in contention overall.
I was clueless here and didn't really enjoy it. Blowing a gale with sandy rain coming in horizontally, had to hold the map in front of my face to protect my eyes for the little section on the beach.
Didn't start well nearly hitting number 2 before 1 and losing about 2 minutes. Got a little better from there but not much. Had times when I felt as though I knew where I was for the whole leg but even then I couldn't find the controls. Most of the time I couldn't identify a lot of the features I ran past even when I was going where I intended to.
Finished 8th out of 13 but only 5:30 down so still in contention overall.
Tuesday Jan 13, 2015 #
1 PM
Orienteering race 26:55 [5] 5.08 km (5:18 / km) +157m 4:35 / km
shoes: Nike Free 3.0 Flyknit Orange
Hobart Shorts Race 1, University of Tasmania.
Had an ok run, think I was second about 12 seconds down on Fraser Mills.
Had an ok run, think I was second about 12 seconds down on Fraser Mills.
Running warm up/down 12:26 [2] 1.74 km (7:08 / km) +29m 6:35 / km
shoes: Nike Free 3.0 Flyknit Orange
Sunday Jan 11, 2015 #
6 AM
Orienteering race 1:05:52 [5] 9.6 km (6:52 / km) +341m 5:49 / km
shoes: Inov-8 X-Talon 212 b
Oceania long champs at Transit Flat.
Screwed up the first control this time. I got a bit distracted by the unmapped marsh in the first clearing and then worried more about maintaining speed than making sure I got it safely because I thought it was really easy and overshot to the track losing 1.5 minutes. Rest of the course was OK, took wide track routes to be safe which seems to work out OK. Felt pretty good physically although my heart was a little twitchy early on and I still struggle with the climbs. Finished second again just under 2 minutes behind Bruce.
Screwed up the first control this time. I got a bit distracted by the unmapped marsh in the first clearing and then worried more about maintaining speed than making sure I got it safely because I thought it was really easy and overshot to the track losing 1.5 minutes. Rest of the course was OK, took wide track routes to be safe which seems to work out OK. Felt pretty good physically although my heart was a little twitchy early on and I still struggle with the climbs. Finished second again just under 2 minutes behind Bruce.
Thursday Jan 8, 2015 #
9 AM
Orienteering race 53:53 [5] 5.2 km (10:22 / km) +260m 8:17 / km
shoes: Inov-8 Oroc 280
Oceania Middle champs M21E at Coles Bay.
Hoped I would have remembered how to orienteer by now but alas it seems not. Started badly again losing about 3 minutes on the second leg. First control was ok because it was all uphill so I was going slowly enough to be able to keep up with the map but as soon as I turned downhill out of 1 I started to get behind. It was the sort of leg I usually feel pretty comfortable with and I think in trying to get ahead again I was a bit careless and ended up way right of where I thought I was heading.
Got around the rest of the course ok but never really felt I was orienteering well. Struggled to make my legs take me where I wanted to go whenever it was a bit uphill which cost me a bit on 10-11. Perhaps over compensated on 16-17 where I was well off to the right losing maybe 30-40 seconds. Didn't feel it was worth pushing the last couple of track legs after that run but then found out I was 6 seconds behind Bruce after being 4 seconds up at the second last.
Only beat one World Cup runner and over 22 minutes behind Daniel Hubmann. Had trouble finding my result in M21E because I was only looking in the bottom half but I was actually 10th of 40 finishers. 60th of 97 starters overall. I know I'm still capable of a lot better than that so I won't rule out running elites again just yet.
Hoped I would have remembered how to orienteer by now but alas it seems not. Started badly again losing about 3 minutes on the second leg. First control was ok because it was all uphill so I was going slowly enough to be able to keep up with the map but as soon as I turned downhill out of 1 I started to get behind. It was the sort of leg I usually feel pretty comfortable with and I think in trying to get ahead again I was a bit careless and ended up way right of where I thought I was heading.
Got around the rest of the course ok but never really felt I was orienteering well. Struggled to make my legs take me where I wanted to go whenever it was a bit uphill which cost me a bit on 10-11. Perhaps over compensated on 16-17 where I was well off to the right losing maybe 30-40 seconds. Didn't feel it was worth pushing the last couple of track legs after that run but then found out I was 6 seconds behind Bruce after being 4 seconds up at the second last.
Only beat one World Cup runner and over 22 minutes behind Daniel Hubmann. Had trouble finding my result in M21E because I was only looking in the bottom half but I was actually 10th of 40 finishers. 60th of 97 starters overall. I know I'm still capable of a lot better than that so I won't rule out running elites again just yet.
Wednesday Jan 7, 2015 #
4 PM
Running 29:48 [2] 5.06 km (5:53 / km)
shoes: Nike Free 3.0 Flyknit Orange
Keeping Rachel company on her easy run at Akaroa. Just out and back along the road. Tried a side track at one point which looked nice to begin with but quickly got overgrown and sandy.
Tuesday Jan 6, 2015 #
6 AM
Orienteering race 30:36 [5] 4.25 km (7:12 / km) +145m 6:09 / km
shoes: Inov-8 X-Talon 212 b
Oceania middle champs M40 at Rajah Rocks near Avoca.
Happy enough with number one but coming out of it I couldn't make sense of anything. Eventually worked out I was on the big cliffs up the hill and found it pretty quickly from there probably losing about a minute. Felt a bit shaky on the next couple but found them OK and started to feel more in control again on the way to 5.
Rest of the course was fairly smooth. Felt as though I took a poor line out of 12 staying a bit too high early but did second half of leg well. On 14 I didn't read the detail in the circle carefully enough and looked for the west side of the long cliff running down the hill instead of the small cliff just off it. 15 was good dropping quickly out to the track bend then the last few were a little hesitant but for them OK.
Finished up second about a minute behind Bruce and a minute ahead of Matt. Just a little disappointed with that effort, it was an OK run but not as smooth and confident as I would like it to be.
Happy enough with number one but coming out of it I couldn't make sense of anything. Eventually worked out I was on the big cliffs up the hill and found it pretty quickly from there probably losing about a minute. Felt a bit shaky on the next couple but found them OK and started to feel more in control again on the way to 5.
Rest of the course was fairly smooth. Felt as though I took a poor line out of 12 staying a bit too high early but did second half of leg well. On 14 I didn't read the detail in the circle carefully enough and looked for the west side of the long cliff running down the hill instead of the small cliff just off it. 15 was good dropping quickly out to the track bend then the last few were a little hesitant but for them OK.
Finished up second about a minute behind Bruce and a minute ahead of Matt. Just a little disappointed with that effort, it was an OK run but not as smooth and confident as I would like it to be.
Sunday Jan 4, 2015 #
8 AM
Orienteering race 42:28 [4] 5.6 km (7:35 / km) +92m 7:01 / km
shoes: Inov-8 Oroc 280
Oceania relays at Benbullen. Running last leg in the Australian M40 team with Bruce and Blair. I had a disastrous run here at easter 2009 so I was keen to redeem myself this time but it didn't really work out the way I hoped. Started out just behind Laura Robertson who was on the same course in W21. I closed the gap a bit on the longish first leg and was feeling quite positive as I punched the first control just behind. Exit down the hill and as I was preparing to jump the creek I notice a sheep stuck in the mud. I started considering whether I should stop to help it or not and next thing I know I'm thudding into the bank on the other side of the creek. I was going quite fast and it was quite a steep bank which I hit with my chest number on the edge after flying the last few metres. It hurt. Lots.
Once I'd got enough breath back to realise I probably wasn't going to die I decided I should try to help the sheep while I recovered a bit more. The sheep was pretty big and pretty well stuck so trying to shift it didn't really help my recovery but I got it free eventually and tried to move on. When I got to the top of the next hill I could see Laura leaving the next control a couple of minutes ahead.
I was still feeling pretty sick for quite a while longer and never really got back into it physically or mentally. Made a few small mistakes and crappy route choices plus a big mistake on 8 where I changed my route to try to be safer, missed it completely then found it easily when I approached again the way I first planned. Trudged on from there without any enthusiasm knowing I just need to finish as NZ has no team. One more delay when I stopped to help a lost girl near 12. It took a while as she had folded her map so the major track we were on wasn't visible even though it was only about 100m from her control (which was the same as mine).
Expect to have a lot of sore bits tomorrow and I think I'm getting sick too.
Once I'd got enough breath back to realise I probably wasn't going to die I decided I should try to help the sheep while I recovered a bit more. The sheep was pretty big and pretty well stuck so trying to shift it didn't really help my recovery but I got it free eventually and tried to move on. When I got to the top of the next hill I could see Laura leaving the next control a couple of minutes ahead.
I was still feeling pretty sick for quite a while longer and never really got back into it physically or mentally. Made a few small mistakes and crappy route choices plus a big mistake on 8 where I changed my route to try to be safer, missed it completely then found it easily when I approached again the way I first planned. Trudged on from there without any enthusiasm knowing I just need to finish as NZ has no team. One more delay when I stopped to help a lost girl near 12. It took a while as she had folded her map so the major track we were on wasn't visible even though it was only about 100m from her control (which was the same as mine).
Expect to have a lot of sore bits tomorrow and I think I'm getting sick too.
Saturday Jan 3, 2015 #
10 AM
Orienteering race 14:47 [5] 3.07 km (4:49 / km) +17m 4:42 / km
shoes: Nike Free 3.0 Flyknit Orange
Oceania sprint champs at University of Tasmania.
Had a pretty solid run, lost a few seconds here and there on route choices but probably lost more time by not running aggressively enough. Caught Matt Sherlock one minute about half way around and diced with him the rest of the way. Seemed as though I kept passing him leaving controls but he would run back past me before the next one. Had some better splits when I ran a bit harder to try to stay in front. Finished second in M40, 1:36 behind Bruce but also behind the first three M45s who ran the same course.
Had a pretty solid run, lost a few seconds here and there on route choices but probably lost more time by not running aggressively enough. Caught Matt Sherlock one minute about half way around and diced with him the rest of the way. Seemed as though I kept passing him leaving controls but he would run back past me before the next one. Had some better splits when I ran a bit harder to try to stay in front. Finished second in M40, 1:36 behind Bruce but also behind the first three M45s who ran the same course.
1 PM
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Nike Free 3.0 Flyknit Orange
A bit of jogging up and down in the shade plus a few drills and strides to warm up and Jase dragged me out for a bit of a warm down afterwards. Time and distance a very rough guess.
Friday Jan 2, 2015 #
5 AM
Running 31:50 [2] 5.08 km (6:16 / km) +1m 6:16 / km
shoes: Nike Free 3.0 Flyknit Orange
Little jog with Rachel exploring Evandale. Both of us were scraping our feet on the ground early on but moving a bit better by the end.