Training Log Archive: slow-twitchIn the 31 days ending Dec 31, 2017:
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Sunday Dec 31, 2017 #
Run 1:20:00 [3]
shoes: Asics 2017
One last chance to bulk the hours for the year. Roads and riverbanks - had to bully myself into going out, and unlike other times I've had to do that, never got into it very much, yet still went fairly well. I was just going to upriver until turning at 40 minutes but surprised myself by getting to the Trentham Memorial Park boundary first. So looped through the south side of the park then street running to the driving range before heading home. I'll call it the short TMP loop.
Friday Dec 29, 2017 #
Run hills 1:08:00 [3]
shoes: XTalon 2017
Horoeka Track (18:30 to top) then along pylon/ridgeline roads until turning at the 40 minute mark (a bit past the Korau spur pylon dead-end), then down Tawhai track because I didn't feel like a there-and-back run ...or needed a reminder of why the there-and-back is actually the preferable option. So time includes at least 5 minutes of scrambling somewhere significantly below a running pace down the steepest section. It's a shame really because the bottom part of the Tawhai would be THE nicest off-road running in Stokes Valley if there was more of it. A bit of road running at the end too to get back home, which the inov8's aren't ideal for but it wasn't long enough for that to be a problem.
Wednesday Dec 27, 2017 #
Run 1:14:00 [3]
shoes: Asics 2017
Roads and riverbanks, Heretaunga Park loop with a little bit extra on the home block at the end to make it over 70 mins. I think my legs were missing a 5k race, took about 20 mins to ease into an appropriate pace for a longer run!
Saturday Dec 23, 2017 #
Walking 2:00:00 [1]
Up behind Days Bay with Stace. Don't think I've ever seen so many riflemen in a single day before (and plenty other birds as well)
Run hills 1:15:00 [3]
shoes: Asics 2017
O-gang run, Percy's, waterfall and above to Oakleigh St, Korokoro Dam, Korokoro Stream and back to Percy's. Mostly off-road but mostly on tracks too well maintained to call it a terrain run. Knocked it out in about a quarter hour less than I expected even at a 'social' pace.
Friday Dec 22, 2017 #
Run 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics 2017
Mostly riverside, Home to Lower Hutt (Dowse). Distance guesstimate with a bit of help from Google. Took less time than I expected or allowed for which is good but means I'm way early for my family lunch date! Need to get back into long easy runs more regularly, this can count as this week 's!
Tuesday Dec 19, 2017 #
Run warm up/down 12:00 [3]
shoes: Asics 2017
Run race 22:27 [5] 5.0 km (4:29 / km)
shoes: Asics 2017
And there's the new pb. Couldn't have got there without the 22:30 pacer (who incidentally must have gone a bit faster than that tonight!), even though I was dropping out of his pack by the halfway mark. But still had him in sight for most of the return leg, just never felt I could re-close the gap. Just about bailed in the last km but at each of my little marks was still on target which kept me going. Very gusty but despite all the random headwind and sidewind blasts there were some very fast times at the top of the field too, so there must have been some tailwind in there somewhere as well.
I suppose now I have to start targeting 22, but surely I've earned a little plateau first when things kick off again in the new year??
I suppose now I have to start targeting 22, but surely I've earned a little plateau first when things kick off again in the new year??
Sunday Dec 17, 2017 #
Orienteering warm up/down 40:00 [2]
shoes: Asics 2017
Putting out and bringing in my share of the training controls
Orienteering 45:15 [4] *** 5.4 km (8:23 / km)
spiked:13/15c shoes: Asics 2017
Casual training Hutt riverbanks, Melling / KGB. Most of the course was pretty good test for keeping the orienteering flow going at high speed. Had to slow down a bit in the green bits though!
Followed up with 2.5 hours finishing off the Belmont mapping project. Mostly in the Gully of Doom so hopefully after all that effort some course setter will come up with a leg where crossing it is as viable an option as going around!
Followed up with 2.5 hours finishing off the Belmont mapping project. Mostly in the Gully of Doom so hopefully after all that effort some course setter will come up with a leg where crossing it is as viable an option as going around!
Friday Dec 15, 2017 #
Run (off-road) 52:00 [3]
shoes: XTalon 2017
After somewhere under 2 hours mapping (long enough to justify not finishing off the other day) ran back to the car from Cannon's Head the scenic way - via Gasline, Old Coach Road and Sweetacres tracks (and the longer than expected grunt up the last little bit of Hill Road to the carpark). Was starting to get ever so slightly windy - a couple of small sections of the map were done from memory once I got back into a sheltered spot, and the more exposed parts of the run had extra challenge, not just the few times I think I was close to blown over, but even was having breathing difficulty running into the wind early on - some sort of negative pressure thing going on, or the windblast on my front was strong enough to limit diaphragm action??? Crazy.
Wednesday Dec 13, 2017 #
Run 32:00 [3]
shoes: Asics 2017
Recovery run. Home from the mechanics via the riverbank as far up as Hull's creek. Everything a bit sore - but that good, earned, sore.
Tuesday Dec 12, 2017 #
Note
More mapping... a bit over 4 hours? 4 hours worth anyway, feel there was more than a bit of faff time as well today. Didn't get what I'd hoped to finished and have an annoyingly awkward bit left to do on that section!
Run warm up/down 10:00 [3]
shoes: Asics 2017
More warm up than down, the warm down only notable for the literal pile of ducklings spotted along the way
Run race 22:51 [5] 5.0 km (4:34 / km)
shoes: Asics 2017
Low expectations after 2 days on my feet in the hills (and sun), but apparently I was wrong about that. 3rd fastest time evah! And what I'm happiest about is that that was mostly self-paced, there was no official 22:30 pacer tonight and my expectations being what they were I just went out to do what 'felt right'. Forgot to do a time check at 1 or 2km, so didn't realise it was going quite well until reaching the turn at 11:15 (dead on PB pace if I could match it for the 2nd half). But probably only got sub 23 thanks to being caught by someone just past 3km, I managed to stay with her for much of the next km but had to eventually drop back. Then found more extra kick than I was expecting to through the last km. Oh, and finally got in on the spot prize action, after weeks of having my race number consistently bracketed by the ones that were being drawn. Happy! (if a little bit shattered)
Monday Dec 11, 2017 #
Walking (fieldwork) 5:00:00 [1]
Finishing off the ZIP trapline, including the long walk in to the far end. Seem to be going through one of those phases of not doing any extra training between 'scheduled' sessions for various reasons (or excuses?). Oh well, at least the fieldwork keeps the base up.
Thursday Dec 7, 2017 #
Walking (fieldwork) 4:00:00 [1]
Back on the ZIP trap line, north end (Browns Track to the pines high point and on a bit). A little bit cooked by the end... Not as crazy hot as I was expecting but still hopefully will be a bit less intense whatever day I end up doing the remainder (way more exposed) part of the line.
Orienteering 36:20 [4] *** 4.4 km (8:15 / km)
spiked:35/39c shoes: Asics 2017
Lower Hutt CBD. Two short control-picking sections around the civic centre with 2.8km of mostly long route-choicey legs across the wider CBD in the middle. Mucked one control in each of the short sections, 4 the area around it just didn't look how I was expecting, while 19 I think I was a bit distracted by other people and simply ran right past it onto the next lawn over. Out on the streets, I could have executed 10 better, had what I think is the best attack into the control but the first part of my route choice would have worked better with the other way of getting it, and 16 just ran the way I knew when I could have stayed a lot closer to the red line. Any other time loss is simply dodging traffic - or dying near the end, probably not the best follow-up to a day in the field on a warm evening!
Splits by section: 6:48/23:17/6:15
Splits by section: 6:48/23:17/6:15
Wednesday Dec 6, 2017 #
Run 41:00 [3]
shoes: Asics 2017
Recovery run from home. Headed downriver for a change once I was out of SV, which isn't quite as scenic. Probably about 5 minutes too long for purpose, my legs spent most of the last stretch suggesting I should have turned around a bit earlier, but up til then felt good.
Tuesday Dec 5, 2017 #
Run warm up/down 12:00 [3]
shoes: Asics 2017
Run race 23:15 [5] 5.0 km (4:39 / km)
shoes: Asics 2017
The consistent downward progression continues. I didn't think it was going to be a fast one tonight but kept finding myself beside the 22:30 pacer during the first km and keeping with him felt quite easy (yet was about 4:20 for the km) so thought might as well stick with this. Drifted off the back of his little party somewhere around the 2km mark and then was mostly alone and suffering for the rest. Caught one or two people in the last km which was good, I think otherwise I was getting very close to bailing out to a walk!
Monday Dec 4, 2017 #
Note
More mapping. Somewhere between 4 and 5 hours depending on whether you count time spent clinging to hillsides trying not to get blown off. Other than that, all went pretty smoothly
Saturday Dec 2, 2017 #
Orienteering 1:00:00 [3]
shoes: XTalon 2017
Novelty memory multiple choice course in a bit of Wellington jungle on the side of a hill. Perfectly acceptable for a bit of fun, though not something you'd want in an actual race
Friday Dec 1, 2017 #
Note
6 hours mapping. Had the intent of having a bit of a run in the hills afterwards but after I took somewhat longer to get what I wanted done, that wasn't going to happen!