Training Log Archive: GolferIn the 31 days ending Aug 31, 2008:
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Sunday Aug 31, 2008 #
Orienteering race 44:30 [5] **** 5.4 km (8:14 / km)
spiked:9/10c shoes: UK Gear PT03 trail
Final Interclub v AWOC at Connorton. Really happy with this run, with a small error on #1 the only real problem. Long leg to 2 and I opted for a wide left route which allowed me to settle into a good pace. A little too wide as it turned out but was fast running and hit 2 without issue. Next 5 were in tricky granite but got them all clean and then another longish leg to 8. Finished with a loop around a small hill and then an uphill finish!
Good course (thanks Briohny) and managed to hold off the southern opposition by 6 minutes!
Good course (thanks Briohny) and managed to hold off the southern opposition by 6 minutes!
Orienteering 45:00 [3]
shoes: UK Gear PT03 trail
Collecting controls after todays event.
Saturday Aug 30, 2008 #
Note
Rest Day - if you can call 5 hours mapping in granite a rest!
Friday Aug 29, 2008 #
Running 46:25 [3] 8.85 km (5:15 / km)
shoes: Asics Gel Nimbus 9
Afternoon run: hills this time, at least at the start, so therefore a bit slower pace. Ran up onto the Tatton/Bourkelands ridge (which means climb all the way from my front door) then along the ridge, down through Bourkelands and out to Mangoplah Rd, up the hill and then down the other side to Springdale and along Featherdale Dr back to Plumpton Rd and home.
Wednesday Aug 27, 2008 #
Running 40:05 [3] 8.1 km (4:57 / km)
shoes: Asics Gel Cumulus 9
Afternoon run. A slightly different start today out through the south of Tatton into Springdale and down to Aspen Rd, then on to Plumpton Rd, Nelson Drive to the Boat Club and along the Lake in front of the Golf Club to Landsdowne Dr and then home.
Tuesday Aug 26, 2008 #
Running intervals 20:00 [5]
shoes: Asics Gel Nimbus 9
Pyramid intervals at cycle track with Briohny and Deb. First go at this type of session so only do one rep but pushed reasonably hard: 1 x 100, 1 x 200, 1 x 400, 1 x 700, 1 x 300, 1 x 200, 1 x 100 with 100m easy jog between:
0:20
0:46
1:37
2:50
1:11
0:47
0:28
0:20
0:46
1:37
2:50
1:11
0:47
0:28
Running warm up/down 15:00 [3]
shoes: Asics Gel Nimbus 9
Sunday Aug 24, 2008 #
Orienteering race 1:05:15 [5] *** 6.4 km (10:12 / km)
spiked:8/10c shoes: UK Gear PT03 trail
NSW SL #12 on Arthursleigh map at Canyonleigh. A much cleaner area than yesterday and I started well, hitting 1-4 without issue. Took a risky route choice on 5 and paid the penalty: 7 minutes slower than the winner! 6 and 7 OK and was going well on 8 but somehow lost map contact after crossing the road. Ended up well to the southeast of the control and only relocated with luck off a vague track. Cost me at least 10 minutes.
Long drive home but got back in time to watch the Hawks overcome a gutsy West Coast. Much better effort than against Tigers last week.
Long drive home but got back in time to watch the Hawks overcome a gutsy West Coast. Much better effort than against Tigers last week.
Saturday Aug 23, 2008 #
Event: NSW Middle Distance Champs
Orienteering race 47:06 [5] *** 4.2 km (11:13 / km)
spiked:14/18c shoes: UK Gear PT03 trail
NSW Middle Distance at Baronga Creek (Penrose SF). Terrain sandstone outcrops in spur gully, varied from open to slow through bracken and fallen timber. Only an average run with a number of small errors, plus a 2-3 minute mistake at 4. Didn't help that there was no flag on this stand but was still poor navigating. 3rd place but well behind Rob V and Hugh Moore.
First O outing in 5 weeks since WOC public races so need to get some bush running fitness ahead of upcoming Champs season.
First O outing in 5 weeks since WOC public races so need to get some bush running fitness ahead of upcoming Champs season.
Friday Aug 22, 2008 #
Running 32:55 [4] 6.8 km (4:50 / km)
shoes: Asics Gel Nimbus 9
Afternoon run down to the Boat Club, along the Lake past the Golf Club and then on to O'Halloran Park and home via Red Hill and Tamar. Moved along nice and fast and felt really good. A nice hit out before the weekend State Leagues.
Wednesday Aug 20, 2008 #
Running 39:00 [3] 5.9 km (6:37 / km)
shoes: Asics Gel Nimbus 9
Afternoon run in Sydney. Ran from Sovereign Inn at Crows Nest down to Berry Island on the harbour, did 2 laps of the headland and then across to Balls Head and up, up all those stairs, across a park and then a loop back up to the Highway and back to the hotel. Good to stretch the legs after 2 days of meetings.
Sunday Aug 17, 2008 #
Event: Wagga Wagga Trail Marathon
Running race 50:06 [5] 11.0 km (4:33 / km)
shoes: Asics Gel Cumulus 9
Wagga Trail Marathon Relay, 4th leg. Volunteered for the last leg thinking it would be 12km or more (training for Melbourne Half) but the changeover locations meant I ended up running about 11km. Definitely the easiest leg too as mostly downhill. Even so, managed a pretty fast run especialy as I had planned on abt 4:50/km. Briohny ran the same leg but I got nowhere near her time of 47:35. Weather was fantastic for my leg but cold and foggy for first starters.
Home in time to watch Hawthorn self-destruct against Tigers. They seem to forget where the goals are against Richmond, kicked 14-22 for close win in Rd 6 but 10-16 was never going win today.
Home in time to watch Hawthorn self-destruct against Tigers. They seem to forget where the goals are against Richmond, kicked 14-22 for close win in Rd 6 but 10-16 was never going win today.
Friday Aug 15, 2008 #
Running 40:20 [4] 8.3 km (4:52 / km)
shoes: Asics Gel Cumulus 9
Afternoon run, straight out Plumpton Rd and back. A fastish hit out ahead of the Trail Marathon relay on Sunday morning. Rest day tomorrow as I managed to get my name down for golf!
Wednesday Aug 13, 2008 #
Running (Long Intervals) 19:40 [4] 3.9 km (5:03 / km)
shoes: Asics Gel Cumulus 9
Long (abt 1.3km loop) and hilly intervals at Willan's Hill with Briohny and Deb.
1st loop: 6:00
1:15 recovery
2nd loop (reverse direction): 6:02
1:25 recovery
3rd loop: 5:54
Warm up and down: 15 minutes.
1st loop: 6:00
1:15 recovery
2nd loop (reverse direction): 6:02
1:25 recovery
3rd loop: 5:54
Warm up and down: 15 minutes.
Tuesday Aug 12, 2008 #
Running 27:00 [3] 5.6 km (4:49 / km)
shoes: Asics Gel Nimbus 9
Short but fastish afternoon run down to the Lake. Wanted to start wearing in the new shoes so they are well and truly ready for the Melbourne Half. Cold but dodged the showers that have been around al day.
Sunday Aug 10, 2008 #
Running 1:07:45 [3] 13.3 km (5:06 / km)
shoes: Asics Gel Cumulus 9
First long run in a long time. Ran the Plumpton, Boiling Down, Red Bank Rd loop for the first time since about March.
Weather was cold but dry when I started but at about the 30 minute mark the rain and wind kicked in. It got very cold very quickly so I upped the pace to try and get home as quickly as I could. Rain stopped after about 15 minutes but kept pushing. Must have worked as I ran a PB for this run by almost 4 min 30 secs!
Briohny and Trent back in Wagga today so they will get a real weather shock coming from 35C in Rome 2 days ago!
Weather was cold but dry when I started but at about the 30 minute mark the rain and wind kicked in. It got very cold very quickly so I upped the pace to try and get home as quickly as I could. Rain stopped after about 15 minutes but kept pushing. Must have worked as I ran a PB for this run by almost 4 min 30 secs!
Briohny and Trent back in Wagga today so they will get a real weather shock coming from 35C in Rome 2 days ago!
Thursday Aug 7, 2008 #
Exercise bike 30:00 [3]
Really cold this afternoon so opted for a session on the exercise bike. Hard work as I haven't been on it so a long time.
Wednesday Aug 6, 2008 #
Running 37:15 [3] 7.8 km (4:47 / km)
shoes: Asics Gel Cumulus 9
Afternoon run around the Lake - not a full lap, came home via Lansdowne as it was getting a bit late. Pushed reasonably hard and felt comfortable, though not sure if I could have maintained the pace for too much longer. Tried to keep the HR at around 85% - had a bit of a glitch when it jumped to 197 but quickly settled down.
Sunday Aug 3, 2008 #
Running 58:15 [3] 9.5 km (6:08 / km)
shoes: Asics Gel Trabuca trail
Deb wanted to see how she handled the hills at Pomingalarna ahead of the Trail Marathon Relay in 2 weeks time, so we went out for a morning run. I ran with her for the first 4 km then went out on the outside track whilst Deb ran the shorter inside loop. I caught her again at about 7 km and we ran together for a while before I pushed ahead towards the end.
Saturday Aug 2, 2008 #
Running race 39:52 [5] 8.0 km (4:59 / km)
shoes: Asics Gel Trabuca trail
Road Runners at Willans Hill. This is pretty tough course because it is quite hilly but the hardest part today was the cold weather! Taking a while to re-aclimatise. Run was good however and just snuck under the 5 minute kms despite a stuffy nose from a chest cold.