Training Log Archive: GolferIn the 30 days ending Sep 30, 2011:
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| 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 | Th | Fr | ||||||||||||||
Thursday Sep 29, 2011 #
11 PM
Note
Brisk 40 minute walk in Griffith after a day of meetings.
Wednesday Sep 28, 2011 #
7 AM
Running 37:40 [3] 8.0 km (4:43 / km)
shoes: Asics Gel Nimbus 12
Morning run down to the Lake and back. Was going a bit fast in the first km (4:15) so eased back a little but kept the pace well under 5min/km for 6 km then slowed a bit in the last 2 km.
Tuesday Sep 27, 2011 #
Note
(rest day)
Down and back to Sydney today for a work meeting so no chance for a run.
Sunday Sep 25, 2011 #
10 AM
Orienteering race 59:25 [5] 6.3 km (9:26 / km) +180m 8:15 / km
shoes: Inov8 Oroc 350
Club event set by Briohny at Shockeroo Track. 1:15000 was the first challenge of the day but having "warmed up" at the recent NSW Champs, had no scale problems! Nice course (not just saying that because the setter is my daughter!) and a great day to be out running, spoiled only by the blackberrys that seem to be expanding everywhere on this map ( and it is actually a State Forest Flora Reserve so it seems they are now preserving blackberrys?)
Had a pretty solid run and happy with navigation apart from a really dumb route choice that took me into the very heart of the biggest section of blackberrys! I didn't even see the road option that everyone else took and, as a consequence I lost about 3 minutes and gained a hundred scratches on my legs. Pushed hard, especially early and tried to run up the hills. Garmin distance was 7.7km and climb is a guestimate.
Had a pretty solid run and happy with navigation apart from a really dumb route choice that took me into the very heart of the biggest section of blackberrys! I didn't even see the road option that everyone else took and, as a consequence I lost about 3 minutes and gained a hundred scratches on my legs. Pushed hard, especially early and tried to run up the hills. Garmin distance was 7.7km and climb is a guestimate.
Saturday Sep 24, 2011 #
10 AM
Orienteering 4:00:00 [2]
Putting out controls for Schools and Relays events with Deb and Rob Spry. Great day to be out in the forest. Hope the weather is just like today for the events.
Wednesday Sep 21, 2011 #
5 PM
Running 37:00 [3] 7.0 km (5:17 / km)
shoes: Asics Gel Nimbus 12
Afternoon run out amongst the grape vines and citrus trees on the southern edge of Griffith. Got a bit off track and ended up running a bit further than planned but still a nice run. Very flat out here....
Monday Sep 19, 2011 #
5 PM
Running 39:18 [3] 7.6 km (5:10 / km)
shoes: Asics Gel Nimbus 12
Afternoon run along the cycle/running path beside the Albury freeway (not the most visually stimulating location but functional!
Sunday Sep 18, 2011 #
Note
Spent a fun 2 1/2 hours out at the map for Schools and Relays today mowing the long grass in the Arena on a ride on mower!
Saturday Sep 17, 2011 #
1 PM
Running race (Road Runners) 40:06 [5] 7.84 km (5:07 / km)
shoes: Asics Gel Nimbus 12
A change of plans meant I was able to get to Roadies hills run out at San Isadore today. Very warm but was feeling pretty good so went out reasonably quickly along the flat from the start. The first hill slowed me down and I was very tight in the quads for some reason. Once over the top I caught the guy in front and we ran pretty much together for the rest of the course. He got ahead at the drink station on the way back up the hill as I stopped and he didn't but almost caught him again by the finish. Happy with the time considering the climb.
Thursday Sep 15, 2011 #
5 PM
Running 41:35 [3] 7.95 km (5:14 / km)
shoes: Asics Gel Nimbus 12
Afternoon run from home. Out the back gate and down the hill through the Cemetary then along Kooringal Rd onto the bike track and the levee bank by the river. Ran as far as Forsyth St then cut back across Bolton Park and onto the highway then over the railway and back along Railway St, Lake Rd and then up to home. Nice afternoon fro running and felt ok with just a few twinges in the ankle.
Tuesday Sep 13, 2011 #
5 PM
Running 26:45 [3] 5.25 km (5:06 / km)
shoes: Asics Gel Nimbus 12
Afternoon run in Griffith after a day of meetings. Nice and flat (not much choice out here!) but really struggled for most of the way.
Sunday Sep 11, 2011 #
10 AM
Orienteering race (NSW Long Champs) 1:19:29 [5] *** 6.8 km (11:41 / km) +245m 9:54 / km
spiked:10/11c shoes: Inov8 Oroc 350
NSW Champs at Rydal. A good start hitting 1 with no issues. Confidence up, so headed off to 2 with no real plan and very soon came unstuck. Crossed the main track and down towards the MTB track but soon realised I had lost contact. Pushed on but could not make anything fit so decided to head back up to the main track but didn't get there as I thought I had worked it out but no, still misplaced! Eventually got onto a section of MTB track and found the car wreck and was then OK but had lost almost 18 minutes!! After that disaster, I actually navigated just about perfectly (although generally not too difficult), the only real error was dropping down into the watercourse on the long leg 4 to 5 and finding the running very slow (thought the mapping might have been a bit clearer here and indicated some slow run or at least green stripe). Also thought the course was only average, and there was lots of map available that wasn't used.
Garmin distance was 8.9km but some of that was my own making around 2!
Garmin distance was 8.9km but some of that was my own making around 2!
Saturday Sep 10, 2011 #
Event: NSW Middle & Long Champs
1 PM
Orienteering race (NSW Middle Distance) 48:04 [5] *** 4.0 km (12:01 / km) +95m 10:44 / km
spiked:17/20c shoes: Inov8 Oroc 350
Nice technical course in the sandstone with a pivot control mid course. First couple ok but loss about 5 minutes on 4, 5 and 6, most on 6. After that pretty good and no real issues with ankle. about 6 minutes down on GrantM.
Thursday Sep 8, 2011 #
5 PM
Cycling 36:20 [3] 13.45 km (2:42 / km)
Afternoon cycle from home out around the Lake and back. Ankle OK for most of the ride but a little sore at the end.
Tuesday Sep 6, 2011 #
Note
(injured)
No more running this week for me due to dodgy ankle. Doctor thinks it is likely an overuse injury on top of the arthritis and recommended rest. Also prescribed some anti-inflam Voltaren 50 tabs which I picked up from the family pharmacist! Hope to be OK for the NSW Champs events this weekend.
Saturday Sep 3, 2011 #
9 AM
Orienteering 1:30:00 [2]
shoes: Inov8 Oroc 350
A quick trip out to the Relays and Schools map with Deb to relocate a few control tags and check on our respective Green courses. Great sunny morning but very wet out there at the moment, with a creek running through the Arena!
1 PM
Running race (Road Runners) 45:00 [3] 8.1 km (5:33 / km)
shoes: Asics Gel Nimbus 12
First (and last - next likely run will be last weekend in October!)) Roadies for a long time, last run was in June. Out at San Isadore which is one of the nicest venues for the year and the weather was spectacularly nice! Ran with Briohny and we just went steady, me with my dodgy ankle and she just over her cold. Had a good chat along the way, except up the hills!
Thursday Sep 1, 2011 #
5 PM
Running 55:50 [3] 10.0 km (5:35 / km)
shoes: Asics Gel Nimbus 12
NIce afternoon run with Briohny. We did a steady 2 x laps of the Lake stopping a bit short and walking the last km as a cool down. Nice to run with someone for a change and we had a good chat about lots of things.