Training Log Archive: OllyIn the 30 days ending Jun 30, 2007:
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Saturday Jun 30, 2007 #
Rogaine race (8hr Championships) 7:50:00 [4] 36.0 km (13:03 / km) +1700m 10:34 / km
shoes: Asics Gel-1110
The Station Stampede Rogaine near somerset dam. Teamed up with kieran. Wasn't expecting anything impressive after the training camp but everything went pretty awesome. First 1hr was stuck in steep terrain with either thick lantana or dense rainforest. But once we got out of that it was nice open grazing land. Ran mostly on the downhill and some of the flat areas. Ended up running out of controls with an hour to go so left the hash house for a 7th hour smackdown. Kieran turned into a machine for the smackdown and we ended up passing the 3rd placed team as we left our last control. Got an 8min gap on them and ended up 2nd overall and first mens open. Narelle and richie robinson carved up for first place.
Friday Jun 29, 2007 #
Orienteering race (Camp Champs) 53:25 [4] *** 6.55 km (8:09 / km)
spiked:10/12c (injured) shoes: Puma Esito III
Was second started and was freezing my arse off before i left. Started off really well but then had a complete brain explosion on 3 and lost around 10mins stuffing round in the next gully over. Got caught by molly, brooke and duncan there. Managed to chase down duncan but he pulled out soon after cause of his calves. Ran the rest pretty strongly and cleanly. Time was a bit disappointing though. Now i got an 8hr rogaine tomorrow.
Thursday Jun 28, 2007 #
Orienteering race (Peg Race) 30:00 [5] *** 5.4 km (5:33 / km)
shoes: Puma Esito III
Peg Race at Cherrabah. It was farking insane. Never raced with 24 people in this before. Managed to get a good starting position in the lead pack at the first one. Got dropped in the thicker stuff but was still getting pegs up until 6. Just missed out on one there then at the last one the was one peg left but one of the canadians stole it off me which kinda sucks. Pretty happy with the way i ran. Wasnt too far behind. Got six pegs.
Wednesday Jun 27, 2007 #
Orienteering (Cascades) 39:33 [3] *** 3.7 km (10:41 / km) +155m 8:50 / km
Re-run of the middle distance course from saturday. Was frickin freezing enough without the wind so must have had a wind chill factor of below 0. You kinda realise how cold it must be when there are two scots freezing there arses off as well. Ran to the first control the way i intended to on saturday and nailed it in 5mins instead of 22mins. Was bit slow in some parts and was still a bit scrappy but not really bothered about it.
Tuesday Jun 26, 2007 #
Orienteering 33:00 [3] *** 3.74 km (8:49 / km) +140m 7:26 / km
shoes: Puma Esito III
Short course with just contours on sandy creek with the rock detail in the circle marked. Spiked them all and had good control flow.
Orienteering intervals (Skins) 40:00 [5] *** 6.7 km (5:58 / km)
shoes: Puma Esito III
Orienteering intervals at sandy creek. Started off racing with mathieu, canadian mat and doug. Pace was pretty quick and was lacking strength up the hills. Joined up with duncan, kieran, simon and james at the 3rd one i think and did a staggered start interval. then split again and did the next two with simon james and mathieu. Then finished the last one in a group again which was pretty awesome. Gets pretty crazy when 8 people are running flat out with fences surrounding the controls.
Monday Jun 25, 2007 #
Orienteering (Visualization) 45:00 [3] *** 4.5 km (10:00 / km)
shoes: Puma Esito III
More of a control picking exercise cause i know the map too well. Pretty cruisey run.
Sunday Jun 24, 2007 #
Orienteering race (Long distance Badge event) 1:38:58 [5] *** 9.4 km (10:32 / km) +350m 8:53 / km
spiked:16/18c shoes: Puma Esito III
Dont know what the go was with yesterday but nailed the navigation perfectly today. Was first starter cause i had to help at the event so had to wake up all the controls which was annoying. Only lost 3-4mins i think in minor navigational errors but other than that it was lack of fitness affecting me the most. Got 2nd to Douglas Tullie?? who did 95mins and managed to beat the canadians and the other english guy who was on the course. Had similar km/rate to the kiwis but they were doing the next course down.
Saturday Jun 23, 2007 #
Orienteering race (Middle Distance) 1:05:00 [3] *** 3.4 km (19:07 / km)
spiked:7/13c shoes: Puma Esito III
Middle distance event at Cascades. Fucking mission and a half for this one. Havent done this bad in ages. It was wet and freezing. Absolutely screwed up the first one with a nice 22min split. Still couldnt get into the map at 2 then sorta hit 3-7 alright then ran past 8. Ran with ian to 9 then my brain started to work and hit everything else perfectly. Got smashed by the kiwis, poms and canadians. Dont think any Qlders did well on this course for some screwed up reason. Had gps on so shall be able to see where the hell i went.
Thursday Jun 21, 2007 #
Weights 1:00:00 [3]
Another gym session.
Tuesday Jun 19, 2007 #
Weights 30:00 [3]
Usual gym session
Note
Right glute packed it in today so probably not gonna run the rest of this week to make sure everything hopefully fixes up. (i.e. left foot, right calf and glute)
Monday Jun 18, 2007 #
Run hills 29:27 [4] 6.07 km (4:51 / km)
shoes: Asics Gel-1110
Felt the same as yesterday but legs were tighter. This run was pretty much to test out how much hill strength I've lost since the accident. Felt really slow up the hills but was pushing through at the top which was ok. Normally do it around 25-26ish minutes. Pain in right calf is back again and left foot wasnt as bad today. http://www.gmap-pedometer.com/?r=1056538
Sunday Jun 17, 2007 #
Run 19:08 [2] 4.13 km (4:38 / km) +75m 4:15 / km
shoes: Asics Gel-1110
Pretty poor effort. Woke up at 12pm and didnt have lunch today. Was intending to do 10km but by the time i got to 3km i gave up on the idea cause my legs were tight and i wasnt feeling too good. Suprised i broke 5min/k's for this effort.
Saturday Jun 16, 2007 #
Run 21:33 [3] 4.66 km (4:37 / km) +80m 4:16 / km
shoes: Asics Gel-1110
Foot was feeling alright so tested it out today. Cruisey run to limestone park then round the x-country course and home again. Foot is a tiny bit sore now but if i ice the crap out of it again like yesterday i think it should be sweet. http://www.gmap-pedometer.com/?r=1051611
Thursday Jun 14, 2007 #
Windtrainer 30:00 [4]
shoes: Shimano M-038
Hit up the windtrainer seeing as i cant run at the moment. Did the usual interval session. 5min w/u, 3min 80%, 2min easy, 5X(1min hard, 1min easy), 2min easy, 3min 80%, 5min w/d
Wednesday Jun 13, 2007 #
Run 34:17 [3] 7.73 km (4:26 / km)
shoes: Asics Gel-1110
Managed to get my arse out of bed this morning at 7.30. Twas frickin freezin when i started. 5.9 degrees and the sun was behind the hills for a big chunk of it. Think i've fixed the problem with my right calf but my foot is still rooted. It doesnt hurt when i run but afterwards it sore so maybe its bruised or sumthing. Glutes were tight which made it a bit harder on the hills. http://www.gmap-pedometer.com/?r=1042010
C • run 3
Weights 1:00:00 [2]
Usual gym session. Added in some strengthening exercises on my hammies and calves. Left foot is sore from this mornings run, might have to get on the bike for a bit.
Tuesday Jun 12, 2007 #
Note
slept:13.5 (rest day)
Taking a rest day to make sure i recover from the big weekend i've had. Seem to have injured my left foot as well which sucks.
Monday Jun 11, 2007 #
Orienteering 1:50:00 [3] *** 10.0 km (11:00 / km)
shoes: Puma Esito III
Long O with control picking and long legs at Brooklands. Was feeling pretty tired before i started and didnt really get too much better. First section wasnt too bad but my compass strap had broken and i couldnt keep a solid rough bearing through the terrain so was all over the place on the control picking legs. Veered to the left on the 1.5km long leg which sucked and Bridget beat me to it but i think she bailed on that control. Got to the last section of control picking legs with out too much hassle but was dead so walked the last couple of km.
Sunday Jun 10, 2007 #
Orienteering race (Cotswold) 51:18 [4] *** 5.8 km (8:51 / km) +290m 7:05 / km
shoes: Puma Esito III
Event at Cotswold. Havent run here in ages. Was a pretty tired from my adventure on friday night and hadnt stretched properly so my left calf was sore. First hill was an effort but managed to push through it. Route choice on first long leg wasnt too good. Wasnt feeling as strong but finshed off last couple of controls well. Bit scrappy in control circle but nothing major.
Orienteering (Intervals) 45:00 [4] *** 4.5 km (10:00 / km)
shoes: Puma Esito III
Orienteering intervals at Amiens with the gang. Pretty hard to run fast there cause of how thick it was. Did a 180 on on control in first set due to bad control flow/map upside down. Next 2 sets were pretty good. Then the last one i was kinda dead about halfway and lost interest so went home.
Saturday Jun 9, 2007 #
Orienteering race 47:56 [3] *** 6.04 km (7:56 / km) +260m 6:32 / km
shoes: Puma Esito III
event at hardings paddock. Was running alright considering the circumstances. Navigation was a bit scrappy in places and stuffed 13 up badly.
Friday Jun 8, 2007 #
Run (4km Time trial (P.B.)) 17:05 [4] 4.13 km (4:08 / km) +75m 3:48 / km
shoes: Asics Gel-1110
Fark it was cold today. Smashed out me time trial course round limestone and queens park. Thought i would suffer cause i didnt warm up beforehand but legs felt pretty good. Hammies are still a bit tight. Can;t remember my previous pb but it was something like 17.20 so taken a nice chunk out of it. Taken 35secs off my time from two weeks ago so thats even better.
Thursday Jun 7, 2007 #
Run 37:43 [3] 7.73 km (4:53 / km)
shoes: Asics Gel-1110
Have been pretty bloody lazy this week but managed to bother my arse to get a run in before work. Was considering something closer to an hour but cause my legs weren't in running mode from sitting down all week i decided to shorten it to 40ish mins. Calves and hammies were fairly tight mostly cause i havent been stretching enough this week. Calves eventually loosened up though. Put some effort in the last km but that was about it.
Wednesday Jun 6, 2007 #
Note
(rest day)
Had the alarm set for 6am for an early morning run. Got as far as waking up and realising it was lashing with rain outside so bailed on the idea. Woke up again at 10.30am. That equals rest day number 3 for this week
Saturday Jun 2, 2007 #
Event: QLD Rogaine Champs
Rogaine race (QLD 24Hr Rogaine Champs) 13:00:00 [3] 38.0 km (20:32 / km) +830m 18:30 / km
QLD rogaine champs with kieran. Some of the worst terrrain ever. Was full of really thick vegetation so was slow going. Got an hour in then got drenched in torrential rain for 2hrs. Started off well and knocked out 500points in 3hrs mainly due to running. But legs got really bad leg chafe due to a bad choice of pants and the rain. Back to the hash house by 6.20 then left around 6.40 and smashed out another loop. Was nailing controls due to kierans magical work with the compass through the thick vague terrain. But just after 11 after climbing a massive hill legs packed it in. So slowly made our way back to the hash house( it took 2 and 1/2 hrs). Woke up at 6am but wasnt in any condition to go out again. Finished 5th overall and i think round 4th in Mens open. So now get to go to Northern Territory for free for the Australian rogaine champs/university champs.