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Training Log Archive: O-ing

In the 30 days ending Sep 30, 2011:

	activity	#	time	miles		km		+m				load
	Teering	6	5:11:26	25.77	(12:05)	41.47	(7:31)	1041	22 /	24c	91%	162.6
	Cycling	2	3:51:24	59.35	(3:54)	95.51	(2:25)	1816				92.6
	Running	6	3:46:14	24.55	(9:13)	39.5	(5:44)	832				93.3
	Core Stability	3	3:05:00									49.0
	MTB	1	32:58	5.66	(5:49)	9.11	(3:37)	154				13.2
	Total	18	16:27:02	115.32		185.59		3843	22 /	24c	91%	410.6
averages - weight:75.9kg

2:05

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Thursday Sep 29, 2011 #

Note

Sore throat seems to have eased. Not willing to try running, so just taking it easy with fingers crossed.

Tuesday Sep 27, 2011 #

Core Stability (Pilates) 1:00:00 [1]

Still under the weather, but a glimmer of hope - nose maybe a bit better than yesterday. Have been feeling on the verge of a cold for about the last two months but got a definite tickle at the back of the nose on Sunday after overcooking the ride in cold, wet conditions on Saturday. Worse again on Monday - here is hoping this is not a repeat of last year where I shouldn't have run during the Championship carnival at all.

Saturday Sep 24, 2011 #

1 PM

Cycling 2:05:00 [3] 50.31 km (2:29 / km) +970m 2:16 / km
(sick)

Bobbin Head, the Ezy way.

Friday Sep 23, 2011 #

11 AM

Running 34:01 [4] 7.08 km (4:48 / km) +53m 4:38 / km
weight:75.9kg shoes: Saucony Hurricane E45

Three Oval run. Didn't feel like starting, but felt pretty good when I did.

Thursday Sep 22, 2011 #

7 AM

MTB (Commute) 32:58 [3] 9.11 km (3:37 / km) +154m 3:20 / km

Wednesday Sep 21, 2011 #

8 AM

Running 1:17:00 [3] 13.7 km (5:37 / km) +313m 5:03 / km
shoes: Saucony Hurricane E45

Two Creeks with Cath. A bit quicker than the last time (February).

Tuesday Sep 20, 2011 #

Core Stability (Pilates) 1:05:00 [1]

Sunday Sep 18, 2011 #

Event: (LDC) Lover's Lane

10 AM

Running warm up/down 10:00 [3] 1.2 km (8:20 / km) +90m 6:04 / km
shoes: Inov8 OROC 280

11 AM

Teering race (WA Champs) 55:58 [4] 7.43 km (7:32 / km) +165m 6:47 / km
shoes: Inov8 OROC 280

Stonebrook. Long Distance, M55. 1st. Ran pretty well and managed to keep the trademark blunder to 2:20 - ran too far up the hill at #7. Still, lots of room for improvement, as shown by the running of my peers who were in a pack about 5 minutes behind me in the forest. Lost 1 minute on #2 when I didn't really think I made a mistake, just a slower route. Richard was in the lead then until #5 which is the one I knew where it was from yesterday. Then I handed the lead back at #7. Cranked up the effort from there and had 4 of the reamining 6 fastest splits to win by an unconvincing 2:20. Had Richard not lost 3 minutes at the second last it would have been desperately close and I would probably have lost on my 30 second stuff up finding the finish.

C • Close 4

Course 5 - Splits

Saturday Sep 17, 2011 #

Event: (MDC) Lover's Lane

12 PM

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 OROC 280

4 PM

Teering race (WA Champs) 48:14 [4] 6.7 km (7:12 / km) +199m 6:16 / km
shoes: Inov8 OROC 280

Stonebrook, M21, last. This is becoming chronic - one major mistake of plus 4 minutes per event. That's happened in 19 of 25 non-sprint bush races so far this year. This time it was over 5 minutes at #9. On the track 30m from the control saw Tooms coming out who had started two minutes ahead. Theoretically, had I got #9 right that would have put me about 1:30 ahead of him. However, it wasn't to be as I tried to get in and out quickly and missed it. At least I found #150, a control for tomorrow. EDIT - I had the fastest split on that one!

HM1 - Splits

Wednesday Sep 14, 2011 #

Running 52:00 [3] 9.0 km (5:47 / km) +200m 5:12 / km
weight:76kg shoes: Saucony Hurricane E45

Tuesday Sep 13, 2011 #

Core Stability (Pilates) 1:00:00 [3]

Sunday Sep 11, 2011 #

11 AM

Teering race (NSW Champs) 1:03:18 [5] 8.55 km (7:24 / km) +221m 6:33 / km
shoes: Inov8 OROC 280

Rydal. Long, M55. 5th. Its a sorry state of affairs when I need to come home and download the GPS so as I can work out where I was.
So, lost 12 minutes when I passed 60m below #5, convinced I was above it.
Splits on Bigfoot page

C • I know 3

M55A - Splits

Saturday Sep 10, 2011 #

Event: NSW Middle & Long Champs

2 PM

Teering race (NSW Champs) 40:10 [4] 4.11 km (9:47 / km) +125m 8:29 / km
shoes: Inov8 OROC 280

Gardiners Gap East. Middle Distance. 1st, with some major issues. Got stuck on top of the cliffs and tried 4 different exits - that was 1:30 lost, and then when I did get down, didn;t know where I was - another 2 minutes.
EDIT. Results have gone missing: now only available on Routegadget.

http://garingal.com.au/cgi-bin/gadget3/reitti.cgi?...

1 E R*thery 40.04
2 J Lithgow 41.57
3 R Steele 49.56
4 J Scown 55.58
(Aidan Dawson 63.06)

Thursday Sep 8, 2011 #

9 AM

Running 47:13 [3] 7.52 km (6:17 / km) +176m 5:37 / km
shoes: Saucony Hurricane E45

Sunday Sep 4, 2011 #

11 AM

Teering race 45:52 [4] 6.12 km (7:30 / km) +174m 6:34 / km
shoes: Inov8 OROC 280

Kahlis Rocks. Long Red. Good course, read the map well but not as well as Cath in the rocks. Got the win on fence climbing.
Hall of Mirrors time - Cath was more direct, better at reading the map and quicker (about 1:30) counting all the technical controls (2, 3, 4, 5, 8, 12, 13, 14). I was quicker on all the easy controls and climbing fences.

Saturday Sep 3, 2011 #

11 AM

Cycling 1:46:24 [3] 45.2 km (2:21 / km) +846m 2:09 / km

Bobbin Head, the long way. Much more zip than yesterday. PB to top of Lane Cove. 13:27 for the climb.

Friday Sep 2, 2011 #

4 PM

Teering 57:54 [3] * 8.56 km (6:46 / km) +157m 6:12 / km
spiked:22/24c shoes: Saucony Hurricane E45

Rerun of the "Incinerator" event at Willoughby in April. Very ordinary running and started late so cut short - was going to do all the controls. Got 480 points - 130 late = 350. Better than last time (310 points).

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