Training Log Archive: QuirkeyIn the 7 days ending Mar 11, 2015:
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Wednesday Mar 11, 2015 #
4 PM
Bike 25:00
shoes: Moser Speed Sora 20
To king Edward park via crazy town (market town).
5 PM
Run warm up/down 5:00 [2]
shoes: Inov8 Bare Grip 200
R
Orienteering 21:54 [5] ***
spiked:26/28c shoes: Inov8 Bare Grip 200
Newcastle Park Series 3: King Edward Park
Great course by Alex. Tough Hills (unavoidable here).
Didn't read the map carefully enough on route choice to 4, so ended up running across no less than 4 "uncrossable" retaining walls in the space of about 10 seconds. In hindsight it wasn't even the most efficient route (drop plus steep climb); my memory of them being 'crossable' when we ran here 2 years ago was also incorrect.
Request to self-disqualify dismissed by senior officials; (at least at first anyhow). No big difference, as already qualified for the final from previous 2 races.
Otherwise very little I could describe as a errors. Straighter lines or left vs right may have shaved the odd second or two, but irrelevant in the quick decision making context of sprint format orienteering.
Forgot to stop my watch at the end (and don't know how to trim the trace, yet), so shows lots of time standing / sitting around 'gas bagging' after my run. https://www.strava.com/activities/266406181
Route Gadget : http://garingal.com.au/gadget2014/cgi-bin/reitti.c...
EDIT: Chopped gpx attached
Great course by Alex. Tough Hills (unavoidable here).
Didn't read the map carefully enough on route choice to 4, so ended up running across no less than 4 "uncrossable" retaining walls in the space of about 10 seconds. In hindsight it wasn't even the most efficient route (drop plus steep climb); my memory of them being 'crossable' when we ran here 2 years ago was also incorrect.
Request to self-disqualify dismissed by senior officials; (at least at first anyhow). No big difference, as already qualified for the final from previous 2 races.
Otherwise very little I could describe as a errors. Straighter lines or left vs right may have shaved the odd second or two, but irrelevant in the quick decision making context of sprint format orienteering.
Forgot to stop my watch at the end (and don't know how to trim the trace, yet), so shows lots of time standing / sitting around 'gas bagging' after my run. https://www.strava.com/activities/266406181
Route Gadget : http://garingal.com.au/gadget2014/cgi-bin/reitti.c...
EDIT: Chopped gpx attached
Tuesday Mar 10, 2015 #
5 PM
Strength / Core 20:00 [4]
Pilates type stuff
Short on time today.
Short on time today.
Flexibility 10:00 [3]
Monday Mar 9, 2015 #
7 AM
Flexibility 15:00 [1]
Stretch quads and hip flexors,
Foam roller and Spiky Ball
Added physio's TFL release trick (jamb thumb into TFL whilst sitting with knee bent to face inwards so foot kicks out to side).
This seemed to make a significant difference : no more hip stiffness when standing up after extended periods sitting during the day.
Note: Not enough time for any more exercise today.
Foam roller and Spiky Ball
Added physio's TFL release trick (jamb thumb into TFL whilst sitting with knee bent to face inwards so foot kicks out to side).
This seemed to make a significant difference : no more hip stiffness when standing up after extended periods sitting during the day.
Note: Not enough time for any more exercise today.
Sunday Mar 8, 2015 #
9 AM
Orienteering 20:15 [5] *** 3.8 km (5:20 / km) +64m 4:55 / km
spiked:19/22c shoes: Inov8 Bare-X Lite (Lime)
NSW Sprint Champs (WRE): Hard 1 Course at University of New South Wales.
1st in M35A class but over half way down the table for the course (included M21E and M16 classes too)
Ran fairly hard from start to end. Planning ahead as much as my brain would permit at pace, but attempting to make sure enough decisions made to keep running and risk losing time on potentially less than optimal route (As opposed to the certain loss of time in stalling on decision making.)
Only real stuff-up was failing to see no 18 (170) upon approach, even though I ran optimal route to get there, I only saw it after climbing the long stairs and then descending again.
Great course. Great area. Some V nice new architecture too.
Forgot to start my watch, so route drawn manually for a change) in Route Gadget: www.garingal.com.au/gadget2014/cgi-bin/reitti.cgi?...
1st in M35A class but over half way down the table for the course (included M21E and M16 classes too)
Ran fairly hard from start to end. Planning ahead as much as my brain would permit at pace, but attempting to make sure enough decisions made to keep running and risk losing time on potentially less than optimal route (As opposed to the certain loss of time in stalling on decision making.)
Only real stuff-up was failing to see no 18 (170) upon approach, even though I ran optimal route to get there, I only saw it after climbing the long stairs and then descending again.
Great course. Great area. Some V nice new architecture too.
Forgot to start my watch, so route drawn manually for a change) in Route Gadget: www.garingal.com.au/gadget2014/cgi-bin/reitti.cgi?...
Run warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov8 Bare-X Lite (Lime)
c. 500m Warm Up
c. 3km Warm Down (used it to loosely re-check my route choices).
c. 3km Warm Down (used it to loosely re-check my route choices).
Saturday Mar 7, 2015 #
Event: Sydney Sprint Weekend
8 AM
Run race 19:27 5.13 km (3:47 / km)
ahr:162 max:172 shoes: Inov8 Bare-X Lite (Lime)
Singleton Parkrun: 2nd Place to Arnold
Nice out and back course. Some undulation. About 3/4 (or more) on grass.
Slipped on one of the sharper corners but otherwise ok in the racing flats.
Group of 4 for the first 1.5km became Arnold and I to the turn around. He then pulled away to about 100m by the end. I was running to the HRM (as usual of late), so the 3rd and 4th place guys were gradually pulling me in in the return home. Hadn't quite caught me by about 250m to go, so I ignored the HRM alarm and put in a bit of a wind up. Only had about 15-20 strides to spare to the runlab youngster in 3rd when I crossed the line.
Note:
GPS trace suggests the course is over distance by 140m (?)
Split / Lap @ 5km recorded as 19:02. Grass and undulation probably adding 30-45 seconds to OA time (?). Considering sub-maximal effort, this suggests that fitness is near p.b. setting level of 2 yrs ago. Not bad after the long break last year, and sweet FA training in the bag since starting back..... Newy test in a month or so (?)
Nice out and back course. Some undulation. About 3/4 (or more) on grass.
Slipped on one of the sharper corners but otherwise ok in the racing flats.
Group of 4 for the first 1.5km became Arnold and I to the turn around. He then pulled away to about 100m by the end. I was running to the HRM (as usual of late), so the 3rd and 4th place guys were gradually pulling me in in the return home. Hadn't quite caught me by about 250m to go, so I ignored the HRM alarm and put in a bit of a wind up. Only had about 15-20 strides to spare to the runlab youngster in 3rd when I crossed the line.
Note:
GPS trace suggests the course is over distance by 140m (?)
Split / Lap @ 5km recorded as 19:02. Grass and undulation probably adding 30-45 seconds to OA time (?). Considering sub-maximal effort, this suggests that fitness is near p.b. setting level of 2 yrs ago. Not bad after the long break last year, and sweet FA training in the bag since starting back..... Newy test in a month or so (?)
Run warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov8 Bare-X Lite (Lime)
before parkrun start
Run 17:30 [2] 3.0 km (5:50 / km)
shoes: Inov8 Bare-X Lite (Lime)
CCW loop of the park chatting with Arnold
Distance about right, but time a guess.
Distance about right, but time a guess.
Friday Mar 6, 2015 #
7 PM
Strength / Core 15:00
shoes: Vibram 'Bikila'
W/U SL squats: 20 reps slow each leg / 30 reps fast
Leg press machine :
60kg x 20 both legs
60kg x 10 Each Leg
90kg x 10 both legs x2
90kg x 10 Each Leg x3
Leg press machine :
60kg x 20 both legs
60kg x 10 Each Leg
90kg x 10 both legs x2
90kg x 10 Each Leg x3
Flexibility (Yin Yoga) 1:00:00 [1]
shoes: Bare Feet
Big Stretch
Thursday Mar 5, 2015 #
4 PM
Bike 20:00 [3]
shoes: Moser Speed Sora 20
to uni
7 PM
Bike 20:00 [3]
shoes: Moser Speed Sora 20
from Uni