Training Log Archive: slow-twitchIn the 30 days ending Nov 30, 2015:
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Sunday Nov 29, 2015 #
Run 37:00 [3]
A jaunt around the Gardens with enough ups and downs to see how the knees are but hopefully not enough ups and downs to set them back a bit
Wednesday Nov 25, 2015 #
Orienteering 43:46 [3] ** 5.5 km (7:57 / km)
Urban rogaine, Rototuna. Absolutely sweltering which was probably a big part of why the running felt so sluggish. So not surprising it will probably be one of my lowest straight-line-distances, but I also put together one of my better scores for the season. Knees seem to have come through ok - I wouldn't say there was no soreness during or after, but I'm certainly hurting a lot less than this time last week.
22-23-24-25-26-27-B-28-30-4-3-2-6-7-11-9-10-13-14-15-17-19-(wishing there was a more direct route, but the streamside path was nice)-20-F. Declined a few side trips at various points that I might have gone for if it was a night to push a bit harder, but even on a fast night any more than one extra would have likely put me in the penalty zone.
22-23-24-25-26-27-B-28-30-4-3-2-6-7-11-9-10-13-14-15-17-19-(wishing there was a more direct route, but the streamside path was nice)-20-F. Declined a few side trips at various points that I might have gone for if it was a night to push a bit harder, but even on a fast night any more than one extra would have likely put me in the penalty zone.
Wednesday Nov 18, 2015 #
Orienteering 43:17 [3] ** 5.0 km (8:39 / km)
Urban rogaine, Grandview Heights. Time to admit that denial doesn't really work as an injury rehab technique and take some time off. First part was ok, but then when I hit the hilly bits things fell apart quickly - of course I was about as far away from the event centre as I got all evening when I realised just how badly.
Tuesday Nov 17, 2015 #
Run warm up/down 6:00 [3]
Just warm-up this time
Run race 23:46 [5] 5.0 km (4:45 / km)
I like how I can ease up a little bit and still get my 2nd best time. It helped that I was running with Drew on and off for the first 2km - the plan was we were going to pace together for longer but he cruised away on the climb at Wellington St Beach and I never managed to reel him in again, but still had him in sight most of the remaining distance so that kept me going. While it did start to turn into a bit of a struggle I do still feel like I would have easily had another 10+ seconds in reserve on another night. So there may yet be some more pb movement this summer. But first I have to ease off for a week or two in the hope that various complaining body parts (knees especially) will settle down a bit. So no Eastside next week and maybe not the following....
C • Nice 2
Sunday Nov 15, 2015 #
Run warm up/down 5:00 [3]
round and round and round the carpark next to my start zone
Run race 1:00:45 [4] 12.0 km (5:04 / km)
Round the Bridges. A little bit frustrated, was aiming to go under an hour... and to be so close but not there... Mind you I probably shouldn't have been running at all so I should take it. Running the crowds wasn't as bad as I'd worried about, only got boxed a few times. Was averaging the required less than 5 min km for the first 6 km and feeling I could keep the pace up for ever. A little bit slower over the next couple but nothing I couldn't recover from with a kick in the finish - but from about 8km started feeling weak and wobbly. Needed a couple of walks on the two steepest climbs to get through but I don't think they would have made 45 seconds difference. I'll feel better about this tomorrow I think. 255th place, 202nd male, 45th in age class (out of 1633, 660, 137 respectively) - slightly bigger fields than anything else I've raced.
Saturday Nov 14, 2015 #
Basic Workout 4:00 [3]
Run 24:00 [3]
The usual extended lap of the lake. Intended to be a bit of a loosener up before tomorrow's efforts, but my body seems to be rebelling a little, there may not be efforts tomorrow...
Friday Nov 13, 2015 #
Basic Workout 4:00 [3]
Thursday Nov 12, 2015 #
Run 27:00 [3]
Another easy run with the round-the-bridgers from work. Slightly different combination this time, Jen & Gen couldn't make it so Jen came instead. I gave them a bit too much of a head start at the turnaround, so the 2nd half was probably not exactly ideal recovery pace as I tried (and just failed) to catch them up.
Social climbing 1:30:00 [3]
kinda sucked tonight, felt like a real step backwards from last week especially in terms of what I felt confident to push up from. and by the time I cut my losses and went back to some easy climbs, was losing it physically so in the end didn't make anything tonight. Some entertaining falls though, some of them even felt fun at the time.
Wednesday Nov 11, 2015 #
Orienteering 44:00 [4] ** 6.1 km (7:13 / km)
Urban rogaine, Fitzroy. Again, knee caused no difficulty during the run, only sore before and after (so all I need to do is keep running?) Stuffed the plan up right from the start, going to a different first control than I'd intended, but the re-invented first loop went pretty well and I think if I had managed to stick to plan A it would have cut too much into my 2nd loop allowance and would have ended with a net loss of controls. As it was, finished only one point down on the night's top score, so happy with the optimisation. A few weeks ago I probably would have gone over time on the same route, so also good to know I can find enough kick in the last 5 minutes to even make small diversions for one more control...
Tuesday Nov 10, 2015 #
Basic Workout 3:30 [3]
Run warm up/down 12:00 [2]
Warm up, feeling a bit sore but not so sore to be sensible and not run; and warm down feeling very sore. Calf pain seems to have passed now but knee still troubling.
Run race 23:32 [5] 5.0 km (4:42 / km)
I knew it was coming, I didn't think it was going to be tonight though. Almost half a minute faster than last week, and -bam- 15 seconds faster than previous best set late November 2013. Went out way too fast but unlike other times managed to some extent to keep the pace up. And managed to still find an extra gear (a particularly noisy one - I felt the need to apologise to the last person I overtook) for the last hundred or so metres.... Maybe will pay for it though - see warm-up/down notes.
Monday Nov 9, 2015 #
Basic Workout 3:30 [3]
Sunday Nov 8, 2015 #
Basic Workout 3:00 [3]
"Adventure Race" 1:39:30 [3] 6.2 km (16:03 / km) +360m 12:26 / km
Should not write log entries when I've been a bit low for a few days beforehand. I stand by opinions expressed here previously but on reflection not happy about how I expressed them. Really, it was a nice day and any other week I would have found the disappointments quite trivial I'm sure!
Saturday Nov 7, 2015 #
Basic Workout 3:00 [3]
Meant to have a run as well - but somehow never happened
Friday Nov 6, 2015 #
Basic Workout 3:00 [3]
Thursday Nov 5, 2015 #
Basic Workout 3:00 [3]
Run 28:00 [3]
I figure I should follow up the regular Tues 5km/Weds orienteering double with a bit of a recovery run. So joining some of the girls from work who are building up for the 6km round the bridges for a gentle session on the riverbank seems a good way to go. By myself I'd struggle to keep the pace down...
Social climbing 1:00:00 [3]
Couldn't get in touch with my usual buddies (because they were busy elsewhere as it turns out) but went along anyway. Seems I'm now a familiar enough looking face that I can turn up looking slightly lost and some of the regulars will say hey come climb with us. So thanks to Bryan and Cam for enabling tonight's efforts. Which were a bit low key but resulted in all-but-success (one cheated foothold to make the final move) on another 15 that I think was a little more technical than the one I made last week, and a bit of a minor breakthrough on a 16 that I've been working on in the last couple of visits.
Note
what a colourful graph this week!
Wednesday Nov 4, 2015 #
Basic Workout 3:00 [3]
Orienteering (score event) 43:10 [4] ** 6.0 km (7:12 / km)
Urban rogaine, Chedworth. Felt slow and heavy but k-rate seems to compare ok to other efforts, especially as I've measured straightline and there were one or two cases of needing to take big doglegs to get between close controls. Skipped the 5 point bonus as (1) it didn't seem fair for me to score points by doing a memory exercise I had set using controls I'd put out on a map I had made; (2) I didn't think I could optimise my time north of Wairere Road AND allow for a mid-course visit to the event centre; and (3) it's worth checking from time to time that we've got the balance where we want it in terms of the value of the bonus - I think not coming back for it enabled me to get about 3 more controls (no more than 5 if I'd been a bit more ambitious) so that seems about right. Far enough under the time limit that I've found about 3 or 4 places I could have added another control - but all but one of those would have had me watching the watch pretty closely by the end.
Tuesday Nov 3, 2015 #
Basic Workout 3:00 [3]
Run warm up/down 12:00 [2]
6+ minutes before Eastside and then some more after. Spent the warm-up trying to talk myself out of the race, as calf is still tight from the weekend's efforts and over the course of the day had gone from one small knot to almost the whole muscle feeling stiff. Warm up jog did not seem to improve the situation at all, but I thought, well I'll just take it easy...
Run race 23:59 [5] 5.0 km (4:48 / km)
...and then went and ran the fastest I ever have at this point in the 'season'. Despite feeling tired right from the start (convinced during the first km I would be walking by the end), but no issues from the calf. I think lots of people wanted to go fast tonight and conditions were close to ideal, sounds like a few PB's were hit. I just need to find another 13 seconds for mine, and it's now long enough since I almost died on the finish line that that seems doable....
Monday Nov 2, 2015 #
Basic Workout 3:00 [3]
Back to some low numbers - and also reintroducing the sit-ups, which is good because otherwise the time taken would have just been silly
Sunday Nov 1, 2015 #
"Adventure Race" 1:48:43 [3] ** 5.2 km (20:54 / km) +400m 15:06 / km
Hillside Station 2 hour rogaine. Normally I'd use the AR label when I'm being scathing about the quality of an event but this time it seems the most appropriate description for a fun (but hard!) session. Not much running involved what with the steepness and the cattle-pug and the bush, but kept pushing along at a hard pace. Took a loop around the southern part of the map, which I figured wouldn't use up the 2 hours but nothing I could feasibly add (but a number of options to drop if time got short or if I didn't have the legs). Controls were mostly set in places within the limitations of the map, while the electric fences were not on the map I almost always seemed to hit them at an easy crossing point and despite the warnings the native blocks weren't much of a lottery. Good tough workout, and also got charged (probably accidentally) by a wild turkey defending her chicks and came face to face with some very surprised feral goats