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Training Log Archive: O-ing

In the 31 days ending Aug 31, 2014:

	activity	#	time	miles		km		+m				load
	Walk	4	11:00:00	40.39	(16:20)	65.0	(10:09)	65				156.0
	Cycling	6	8:06:04	139.02	(3:30)	223.73	(2:10)	2750				191.7
	Core Stability	5	3:50:00									46.0
	Running	6	2:49:05	16.16	(10:28)	26.01	(6:30)	406				66.0
	MTB Orienteering	3	2:21:51	16.3	(8:42)	26.23	(5:25)	517				83.1
	Teering	4	1:49:10	10.49	(10:24)	16.88	(6:28)	390	23 /	31c	74%	54.7
	MTB	1	25:00	3.73	(6:42)	6.0	(4:10)	60				7.5
	Total	28	30:21:10	226.09		363.85		4188	23 /	31c	74%	605.1
	[1-5]	28	30:20:03
averages - weight:75.8kg

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Sunday Aug 31, 2014 #

Event: 2014 MetroLeague Final - Cecil Hills

10 AM

Teering race (Metro League) 40:33 [4] *** 6.03 km (6:44 / km) +168m 5:54 / km
spiked:6/10c weight:76.5kg shoes: Inov8 XTalon 190

Cecil Hills South, Final, Div. 1. Okm 4.9/160m, GPS climb 118. Running Ok,not bothered by knee, but made a beginners mistake by going to 6 before 5 - a costly 1 minute. Wayward at 1 , 3 and tricked by the mapping at 7 (-30s each), got stuck in a dense bramble patch on the way to 9. Was first starter and finished first after Glen Horrrocks had two goes at passing me and losing it, and Lee Coady got past at 5,6, but went around to 7. EDIT - Lee was also ahead of me at 3, and in the lead overall on splits, but must have made a mistake on 4, so I got there first.
12th, way off the pace. 20% off what I could be, 10% off what I should be. I'm going to need that and more to get among Lawford/Key/Vincent at the Nationals.

C • no mistake on #4, it is a t... 2

11 AM

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 XTalon 190

Saturday Aug 30, 2014 #

6 AM

Cycling 2:00:58 55.52 km (2:11 / km) +779m 2:02 / km
ahr:128 max:155

Wet, but not according to BOM. Have they been fiddling with the numbers? According to Terry Hills observations 0.4mm fell between 6:30 and 8:30, yet I was rained on virtually the whole way.
Solo, just wanted to get it done, so took a couple of tows, including one behind an international 50kg triathlete (McCarrs to Forrest Way).
Akuna East 11:58, McCarrs 9:12

Friday Aug 29, 2014 #

11 AM

Running 39:42 [3] 6.63 km (6:00 / km) +102m 5:34 / km
weight:75kg shoes: ASICS Gel Nimbus 15 white

Naremburn. Wet. Legs unresponsive, tight after, knees dodgy throughout. Had L knee taped.

C • Psyching out the opposition? 2

Monday Aug 25, 2014 #

4 PM

Running 40:42 [3] 5.62 km (7:15 / km) +117m 6:34 / km
shoes: ASICS Gel Nimbus 15 white

Kinross Tip (otherwise known as Kinross State Forest). One rubbish dump actually featured a wheelie bin - the lazy sod didn't bother to retrieve it. Saw one fox and loads of trailbikes. ITB/knee well behaved.

Sunday Aug 24, 2014 #

9 AM

Cycling 1:33:05 [3] 40.68 km (2:17 / km) +454m 2:10 / km

Terry Hills, solo. Legs wrecked, especially calves where ski boots banged against them. Not injured though.

Saturday Aug 23, 2014 #

Walk (Skiing) 2:00:00 [1] 10.0 km (12:00 / km) +10m 11:56 / km

Smiggins with Aoife, who took us on a couple of blue runs.

Friday Aug 22, 2014 #

10 AM

Walk (Skiing) 4:00:00 [1] 25.0 km (9:36 / km) +25m 9:33 / km

Smiggins-Perisher-Blue Cow-Guthega return. GPS just has first half. Didn't fall over today - not bad since this is my first skiing since the early seventies on the field across from the house, bar one day in Les Gets in the mid-eighties.

Thursday Aug 21, 2014 #

12 PM

Walk (Skiing) 3:00:00 [1] 20.0 km (9:00 / km) +20m 8:57 / km

Smiggins-Blue Cow-Guthega return. Fell 11 times, 12 if you include the one in the hotel room before we started. Last one was bad - head and back off the chairlift exit.

Wednesday Aug 20, 2014 #

Walk (Skiing) 2:00:00 [3] 10.0 km (12:00 / km) +10m 11:56 / km

Smiggins Holes.

Tuesday Aug 19, 2014 #

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

Monday Aug 18, 2014 #

Core Stability 30:00 [1]
(sick)

At physios. Although L knee much improved, it is still painful on one leg squats and step downs.
Got another cold on Saturday - blocked/runny nose, sore throat. No effect on lungs as yet.

Sunday Aug 17, 2014 #

11 AM

Teering race (State League) 35:04 [4] **** 5.23 km (6:42 / km) +105m 6:06 / km
spiked:17/21c shoes: VJ Bold

The Tank Paddock, Minmi. Okm 4.5/105m,GPS 66m. Difficult course but a good one. Paula's tape must be working - no knee pain during the event at all. Four sub-minute mistakes was not too bad, but showed systemic failings: two bad compass directions drifting left, and two failure to read where the control was in the circle.
Note: Cath got ahead of me on time early again; this time just after no. 4.

12 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: VJ Bold

Decent warm up, stagger afterwards.

SL13 HARD 2 - Splits

Saturday Aug 16, 2014 #

Event: 2014 State League #12/#13 - Newcastle

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
weight:76kg shoes: ASICS Gel Nimbus 15 white

10 AM

Teering race (State League) 17:29 3.02 km (5:48 / km) +41m 5:26 / km
ahr:144 max:158 shoes: ASICS Gel Nimbus 15 white

Booragul Campus. Part 1. Taped the L knee and avoided shooting pains. Just a bit dodgy going up hillor up steps. Not running fast and made two mistakes: didn't read ahead 4-5 and ran towards the impassable fence for too long and couldn't read detailnear 9. Both around 30 secs. Scraped in a head of Malcolm Roberts by 11 seconds.

1 PM

Teering race (State League) 16:04 [4] 2.61 km (6:09 / km) +76m 5:22 / km
shoes: ASICS Gel Nimbus 15 white

Glendale TAFE, The Old Steam Tram. Part 2. Okm 2/GPS 46m. On Paula's advice, taped the ITB as well and felt better running. Great area, course. Messed up the long leg to 12, otherwise OK.

M55A - Race 2 - Splits

M55A Race1 - Splits

Thursday Aug 14, 2014 #

8 AM

Cycling 55:23 23.24 km (2:23 / km) +245m 2:16 / km
ahr:120 max:148 weight:75.8kg

Lane Cove 2 laps. Easy spin, small chain ring.

Wednesday Aug 13, 2014 #

Core Stability 20:00 [1]
(injured)

At Physio. Trying to get Left knee sorted so that i can run an Oz Carnival with a reasonable preparation, unlike the last six, stretching back to Easter 2011, which was when I last had a good lead up.
2014 Easter - Back (DNS)
2013 Oz - R Foot bruising in August which took six months to repair
2013 Easter - Unfit, basically six months off running (only 38km) after 2012 Oz
2012 Oz - Horrible cold for Aug-Sep. Wrecked Achilles during carnival.
2012 Easter - Ankle operation due (DNS)
2011 Oz - Cold 1 week before the start

C • Hope you improve 4

12 PM

Cycling (Spin) 48:00 24.0 km (2:00 / km) +240m 1:54 / km
ahr:137 max:160

No issues with the knee on the spin bike

Tuesday Aug 12, 2014 #

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

Lighter session. L knee has been dodgy for a week now, mainly going down steps or on "takeoff". Cycling was OK.

Sunday Aug 10, 2014 #

Event: SS8 - NSW Long Distance Champs (Dungog)

9 AM

MTB Orienteering (NSW Champs) 1:20:44 [4] 15.6 km (5:10 / km) +305m 4:43 / km

Dungog. Long, mp. Went pretty well, but made two bad route choices using open, not tracks (see yesterday). Then skipped one of two controls beside each other on a fence. Never actually saw that there were two - it was just after the second route choice stuff up, so I was pushing too hard, and not actually looking at the map properly.

Course 2 & Rec 1 - Splits

Saturday Aug 9, 2014 #

Event: SS7 - NSW Sprint Champs (Dungog)

1 PM

MTB Orienteering (NSW Champs) 41:04 [5] 6.8 km (6:02 / km) +139m 5:29 / km

Dungog. Got to within 300m of the finish and threw away 5 minutes on the last two controls.

2 PM

MTB Orienteering 20:03 [5] 3.82 km (5:15 / km) +73m 4:47 / km

Dungog, Second map, common to all courses. Two very bad route choices - both using open, not tracks. No 3 -1 minute, No. 5 - 1:30.
Tore a lug off the left side eggbeater pedal. That made it hard to clip in on that side.

1 Steven Todkill 13:45
2 Hamish Mackie 15:03
3 Colin Kessels 16:40
4 Malcolm Roberts 17:15
5 Andrew Haigh 17:30
6 Fedor Iskhakov 18:04
7 Andrew Power 18:22
8 Carolyn Jackson 18:31
9 Marina Iskhakova 18:36
10 Robert Prentice 18:45
11 Nicole Haigh 19:20
12 Paul Haynes 19:53
13 Alan Garde 19:55
14 Eoin R*thery 20:01
15 Bill Vandendool 20:21
16 Cath Chalmers 20:22
17 Carolyn Matthews 20:30
18 Craig Steffens 21:02
19 Rudi Landsiedel 21:08
20 Allen Shrimpton 25.16
21 John Scown 25.49
22 Michael Roylance 27.24
23 Graham Fowler 27.34
24 Nicole Sellin 31.11
25 Sally-Anne Henderson 31.30
26 Ann Scown 33.33
27 Rhiannon Prentice 35.57
28 Graeme Oddy 43.19

MTB warm up/down 25:00 [2] 6.0 km (4:10 / km) +60m 3:58 / km

Course 2 - Splits

Course 5 2nd Map - Splits

Thursday Aug 7, 2014 #

Note
weight:75.9kg (injured)

After seven weeks of pretty consistent training the run has come to an end with no training today. Intermittent shooting pains in the left knee since Sunday are not diminishing, in fact getting a bit worse. It happens on "takeoff" or going up steps. Its not sore at rest, or walking/jogging generally, its not clicking - I'm not sure what the actual problem is.
EDIT: Pretty sure its the same as the bone-on-bone of March 2012. That got fixed because I had to have an ankle operation and had six months off running.

Tuesday Aug 5, 2014 #

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

Lighter session as knees have been grumbly.

Monday Aug 4, 2014 #

3 PM

Cycling 48:38 22.83 km (2:08 / km) +238m 2:01 / km
ahr:129 max:148

Sunday Aug 3, 2014 #

3 PM

Running 58:41 8.77 km (6:41 / km) +167m 6:07 / km
ahr:130 max:150 shoes: ASICS Gel Nimbus 15 white

Fairylands loop. A bit wheezy.Today it was the left knee that objected to the rocks and steps. Progress, I suppose.

Saturday Aug 2, 2014 #

6 AM

Cycling 2:00:00 [3] 57.46 km (2:05 / km) +794m 1:57 / km

Cold for Sydney. 2 pairs of socks but mild frostbite when I got back. Hamish, Jock, Pete and Dave today. No mechanicals. I went OK up Akuna East 10:48, but cracked on McCarrs 8:51.

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