Training Log Archive: O-ingIn the 30 days ending Apr 30, 2015:
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Wednesday Apr 29, 2015 #
7 AM
Cycling 36:00 [3] 14.75 km (2:26 / km) +210m 2:17 / km
4 PM
Cycling 35:00 [3] 14.41 km (2:26 / km) +195m 2:16 / km
Slow on the wet roads
Tuesday Apr 28, 2015 #
Core Stability (Pilates) 1:00:00 [1]
Inc. 71 x 3.25 springs each for the "fives". 110 scooters (60,50) on 1.5. 120 in the "hundreds" on 1.5. 50 slidies (25 together, 25 apart).
Monday Apr 27, 2015 #
7 AM
Cycling (Commute) 57:00 [3] 24.4 km (2:20 / km) +333m 2:11 / km
4 PM
Cycling 47:30 [3] 19.3 km (2:28 / km) +245m 2:19 / km
weight:75.8kg
Slow into the strong setting sun.
Sunday Apr 26, 2015 #
10 AM
Teering race (Metro League) 44:00 [4] *** 6.07 km (7:15 / km) +103m 6:41 / km
weight:75.2kg shoes: VJ Bold
Western Sydney Regional Park (Horsey Park). Div 1. Caught out by the wrong hill at 4 (-1:20). Nice slog otherwise. Three good route choice legs - think I got them all wrong.
Note - amazed that the organisers collected the Easy/Very Easy last control in at around 11:45am. That would have to be close to a record earliest time for last control collection.
Note - amazed that the organisers collected the Easy/Very Easy last control in at around 11:45am. That would have to be close to a record earliest time for last control collection.
Saturday Apr 25, 2015 #
6 AM
Cycling 1:59:00 [3] 57.64 km (2:04 / km) +788m 1:56 / km
Pretty good after not a lot of cycling in the last couple of weeks. Hung on for Akuna East 10:40, McCarrs not so good at 8:44. Launched an impressive sprint on the Snives hill. Well I impressed myself anyway.
Friday Apr 24, 2015 #
8 AM
Cycling 43:00 [3] 17.33 km (2:29 / km) +281m 2:18 / km
Battled over the leaves, branches, bark and gumnuts in Lane Cove; met the sweeper at the other end.
Tuesday Apr 21, 2015 #
Core Stability (pilates) 1:10:00 [1]
inc 110 scooters on 1.5 springs (60,50)
C • Storms 10
Sunday Apr 19, 2015 #
10 AM
Teering race (State League) 49:12 [4] **** 6.24 km (7:53 / km) +103m 7:17 / km
shoes: VJ Bold
Walleroo, Balickera Trails, M55, 2nd. Pretty good run but messed up the easy, short control no. 12 by over 2 minutes. Really enjoyed the long run down the hill on the straight line to 14.
11 AM
Teering warm up/down 18:33 [2] 2.1 km (8:50 / km) +34m 8:11 / km
shoes: VJ Bold
Very Easy course about 100-200m behind Aoife.
Saturday Apr 18, 2015 #
Note
The danger of Global Warming!!! Today's paper:
Sunseekers are in for a treat as temperatures could soar as high as 20C next week, with Ireland set to bask in more glorious spring sunshine.
Forecasters say this weekend will remain dry and sunny and next week will be even better. The mercury could possibly top 20C on Tuesday and Wednesday in some parts.
Today will start off dry and bright with long sunny spells. Temperatures will range from 10C to 14C, with highest temperatures expected in western counties.
Sunseekers are in for a treat as temperatures could soar as high as 20C next week, with Ireland set to bask in more glorious spring sunshine.
Forecasters say this weekend will remain dry and sunny and next week will be even better. The mercury could possibly top 20C on Tuesday and Wednesday in some parts.
Today will start off dry and bright with long sunny spells. Temperatures will range from 10C to 14C, with highest temperatures expected in western counties.
1 PM
Teering race (State League) 35:58 [4] 5.6 km (6:26 / km) +48m 6:10 / km
shoes: VJ Bold
Pelaw Main, Mining Mystery, M55 1st. Tore shirt early but otherwise a good start. Then the wheels fell off at 7 and messed up 11, 14, 15, 16, 18, and 21.
Thursday Apr 16, 2015 #
4 PM
Cycling 30:49 [3] 13.59 km (2:16 / km) +171m 2:08 / km
Lane Cove NP one lap. Post-recovery spin.
Wednesday Apr 15, 2015 #
Note
(sick)
Poisoned. Severe dose of the runs.
Tuesday Apr 14, 2015 #
Core Stability (Pilates) 1:05:00 [1]
Sunday Apr 12, 2015 #
9 AM
Teering race 8:01 [4] 1.4 km (5:44 / km) +25m 5:15 / km
shoes: ASICS Gel Nimbus 15 white2
Messy mass start to the DUO; hadn't factored in punching at no. 1 - its been a while. Lucky to get there in second. From there on had difficulty finding my place on the map after punching it. Had a Prentice shadow through the first three, so took one out of order to throw him. It didn't work and he had a faster transition to get out on the bike leg first.
MTB Orienteering race (DUO) 17:35 [4] 4.3 km (4:05 / km)
Terrible route 2 to 3, foostered, went on the wrong track and then went up stairs.
Butchered 6, turned wrong way out of 5, relocated on pipeline, U-turned, but then went the wrong way across the bridge, so had no momentum to climb the hill.
Saw Prentice wobble at transition ahead of me - he started up the hill before turning around.
Butchered 6, turned wrong way out of 5, relocated on pipeline, U-turned, but then went the wrong way across the bridge, so had no momentum to climb the hill.
Saw Prentice wobble at transition ahead of me - he started up the hill before turning around.
10 AM
Teering race (DUO) 23:55 [3] 4.0 km (5:59 / km)
shoes: ASICS Gel Nimbus 15 white2
Leg 3 (or 2-2). Kept catching sight of Prentice and finally got in front at 10, a nice bush control. Put the hammer down and got a gap. Had seen a runner ahead at 9 and 10, assumed they were on Course 1, but it turns out it was Michael R-S, in the lead on Course 2. Passed him 11-12 and had a decent gap at transition.
MTB Orienteering race (DUO) 22:50 [4] 6.3 km (3:37 / km)
Tough climb to 15 and then chickened out of the stairs to 16. Saw Prentice again on the way - I had about 400m of a lead. Then again to 17, this time I had 300m. Again avoided the stairs to 18, I think that was better this time. Got the right last control (unlike Michael R-S) but not the best route to the finish. Had a decent margin at the end:
1 E R*thery BF.N 81:21
M Ridley-Smith GON 83:26 (mp)
2 R Prentice MD.N 83:47
3 M Shingler BF.N 89:50
4 L Coady WH.N 93:02
W1 C Chalmers BF.N 97:03
5 R Parkin BN.N 107:09
6 D Redfern GO.N 112:25
W2 N Sellin GO.N 116:11
W3 J Strack BU.Q 117:14
W4 A Dougall BN.N 131:28
7 B Morgan BN.N 137:18
8 G Fowler NC.N 140:24
9 B Tim NCN 141:35
(Hoping for splits after GPS malfunction)
1 E R*thery BF.N 81:21
M Ridley-Smith GON 83:26 (mp)
2 R Prentice MD.N 83:47
3 M Shingler BF.N 89:50
4 L Coady WH.N 93:02
W1 C Chalmers BF.N 97:03
5 R Parkin BN.N 107:09
6 D Redfern GO.N 112:25
W2 N Sellin GO.N 116:11
W3 J Strack BU.Q 117:14
W4 A Dougall BN.N 131:28
7 B Morgan BN.N 137:18
8 G Fowler NC.N 140:24
9 B Tim NCN 141:35
(Hoping for splits after GPS malfunction)
Saturday Apr 11, 2015 #
6 AM
Cycling 2:06:00 [3] 56.4 km (2:14 / km) +793m 2:05 / km
Cold, wet, solo. Punctures front and back, 2 failed tubes, pump broke in half, CO2 inflator didn't work.
Earlier passed a crash on Mona Vale Road - one smashed bike on the eastbound carriageway, 2 smashed cars on the westbound carriageway. Police and tow trucks in attendance.
Earlier passed a crash on Mona Vale Road - one smashed bike on the eastbound carriageway, 2 smashed cars on the westbound carriageway. Police and tow trucks in attendance.
Tuesday Apr 7, 2015 #
Note
Happy with 3rd at Easter. However I need to come up with something to break the K/L/V stranglehold. Since Easter 2013 I've finished next runner up to these 3 in 12 straight starts except for one where Paul Pacque dropped me to 4th. I've only managed to edge Rob Vincent out of a place in 3 of those, with no places above either K/L.
Call of the card:
Name, Starts, First, Second, Third, Fourth
W Key 7 6 1 0 0
Lawford 13 7 5 1 0
Vincent 6 1 2 3 0
R*thery 12 0 5 4 3
Head to Head since Easter 2013
ER 0-11 GL
ER 0-7 WK
ER 2-1 PP
ER 4-3 RV
ER 12-0 anyone else
WK 6-1 GL
WK 3-0 RV
GL 6-2 RV
Call of the card:
Name, Starts, First, Second, Third, Fourth
W Key 7 6 1 0 0
Lawford 13 7 5 1 0
Vincent 6 1 2 3 0
R*thery 12 0 5 4 3
Head to Head since Easter 2013
ER 0-11 GL
ER 0-7 WK
ER 2-1 PP
ER 4-3 RV
ER 12-0 anyone else
WK 6-1 GL
WK 3-0 RV
GL 6-2 RV
Monday Apr 6, 2015 #
11 AM
Teering race (Easter) 50:32 [4] 7.43 km (6:48 / km) +112m 6:19 / km
shoes: VJ Bold
Mulga Valley, Easter Day 3, M55, 5th. Not the usual Day 3 fade-out, but did make an actual map reading mistake. This came at 5. Had been a bit slow at 4 (should have kept further left (-10 secs), but thought I should keep the same height out of the saddle to the pit at 5. No, I had to climb a contour. Overshot and lost about 1:40. Bad direction then to 6 and went into the wrong gully (-10 secs, the one with the boulder thankfully, to the west). 7 was needlessly slow through the creek detail.
8 deserves its own paragraph. A small feature in flat terrain - needs a good compass bearing. Took one I thought from 7. When I crossed the creek at halfway I was so far left that I took a while to actually locate myself - I couldn't believe I had drifted 120m off line on a 250m "accurate" bearing. So abandoned the compass and went in the vague direction of the big creek and ran straight to it. Could have been very ugly had I continued on the "accurate" bearing. GPS shows a very straight line for the early section, and it looks like the right angle (in True Grid - magnetic declination +7.9 degrees, so maybe 8 degrees out).
Slow once back in the creek; climbed up and down needlessly at 13 (-30 secs) and ran around too far at 15 (-30 secs) where fatigue definitely set in. So around about 3:30 again lost. Still way behind K/L (39, 41).
8 deserves its own paragraph. A small feature in flat terrain - needs a good compass bearing. Took one I thought from 7. When I crossed the creek at halfway I was so far left that I took a while to actually locate myself - I couldn't believe I had drifted 120m off line on a 250m "accurate" bearing. So abandoned the compass and went in the vague direction of the big creek and ran straight to it. Could have been very ugly had I continued on the "accurate" bearing. GPS shows a very straight line for the early section, and it looks like the right angle (in True Grid - magnetic declination +7.9 degrees, so maybe 8 degrees out).
Slow once back in the creek; climbed up and down needlessly at 13 (-30 secs) and ran around too far at 15 (-30 secs) where fatigue definitely set in. So around about 3:30 again lost. Still way behind K/L (39, 41).
12 PM
Teering warm up/down 24:10 [2] 2.1 km (11:32 / km) +16m 11:07 / km
shoes: VJ Bold
Shadowing Aoife on the VE.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: VJ Bold
Keeping warm in the ice cold wind.
Sunday Apr 5, 2015 #
11 AM
Teering race (Easter) 44:43 [4] **** 6.49 km (6:53 / km) +160m 6:08 / km
spiked:11/14c weight:75.5kg shoes: VJ Bold
Tundarri, Bri Glen. Day 2, M55, 5th.
A good start with the fastest split (2:23 on around a 500m leg). However, slow through the creek after that, with a definite wobble on 2 (-15 secs), losing about a minute on Key/Lawford over the next 6 controls. Then the first major route choice and I chose wrong by going straight line. I think right was faster - 10 contours up and 7 down less, but 300m extra. Lost 1:30 on K/L here so maybe 1 minute error? Slow on 8 and then the next route choice; straight again, wrong again. Could have avoided 5 contours up/down by going left an extra 100m (-30 secs). Went up the creek to 11, losing a bit more time (maybe 10 secs). Wayward to 12, hit the flag on the creek bend to the south (-15 secs). Wayward again on 14, had mistakenly thought the last control was different for several courses, when in fact it was the same and hung high (-10 secs).
So 2 route choices and 3 wobbles cost about 3:20 - still way off K/L who did 38.
A good start with the fastest split (2:23 on around a 500m leg). However, slow through the creek after that, with a definite wobble on 2 (-15 secs), losing about a minute on Key/Lawford over the next 6 controls. Then the first major route choice and I chose wrong by going straight line. I think right was faster - 10 contours up and 7 down less, but 300m extra. Lost 1:30 on K/L here so maybe 1 minute error? Slow on 8 and then the next route choice; straight again, wrong again. Could have avoided 5 contours up/down by going left an extra 100m (-30 secs). Went up the creek to 11, losing a bit more time (maybe 10 secs). Wayward to 12, hit the flag on the creek bend to the south (-15 secs). Wayward again on 14, had mistakenly thought the last control was different for several courses, when in fact it was the same and hung high (-10 secs).
So 2 route choices and 3 wobbles cost about 3:20 - still way off K/L who did 38.
Saturday Apr 4, 2015 #
Teering race (Easter) 39:45 [3] 5.6 km (7:06 / km) +225m 5:55 / km
shoes: VJ Bold
Easter Day 1, Wonna Creek, Bri Glen, M55, 3rd. Bad preparation - no GPS, no gaiters, no tape for laces, no description holder (safety pinned to front imstead).
Slow start up hill. Should have avoided rocky ridge to 4 - either left or right would have been quicker. Bad route choices to 5 and 6 - should have used the big, blue highway. Pretty clean through the last few and set up my podium finish overall.
Slow start up hill. Should have avoided rocky ridge to 4 - either left or right would have been quicker. Bad route choices to 5 and 6 - should have used the big, blue highway. Pretty clean through the last few and set up my podium finish overall.
Thursday Apr 2, 2015 #
Water Running 10:00 [2]
Nyngan with Aoife