Training Log Archive: slow-twitchIn the 31 days ending Jan 31, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||
Wednesday Jan 31, 2018 #
Run 1:01:00 [3]
shoes: Asics 2017
Attempted long run, short TMP loop. Feeling shattered but was still running well, was easily on target to match or better previous efforts. But at pretty much the furthest point, had a hot-spot suddenly develop around one of the old calf/tendon problem areas. Stopped and gave it a bit of a prod and stretch, and as that mostly eased it, decided to see how it handled another 5... another 10... eventually another 20 minutes before I admitted that it was starting to build up again and that it would be more sensible to...
Walking 40:00 [1]
shoes: Asics 2017
...walk the rest of the way home.
Note
By happy coincidence have done enough counting races at a time that the Statnav people have come out of hibernation that I've reappeared on the list - so as at the January update:
5629 points
230th overall
16th in age class (M45)
A start that I should be able to improve on!
5629 points
230th overall
16th in age class (M45)
A start that I should be able to improve on!
Tuesday Jan 30, 2018 #
Note
Intended to do the waterfront 5k, especially as surprisingly fast times have come off the back of hard weekends in the past. However was caught up in the big train break-down - in the panic (sorry, "well rehearsed contingency response"), it seemed not to occur to Metlink that people trying to travel INTO Wellington might also need either alternative arrangements or at least some information about what was (or more importantly wasn't) happening.
Sunday Jan 28, 2018 #
Orienteering race 1:16:16 [4] **** 4.0 km (19:04 / km) +50m 17:57 / km
spiked:17/20c shoes: XTalon 2017
West Bay (Rotoiti). Chasing start. Most of the map was like navigating through a maze (of green), only with occasional bashing through the walls allowed. Went pretty well which I needed as the last couple of days had knocked my confidence a bit. Got over my 1st control issues - at least as far as getting to the circle, where I met 3 who started before me (and enjoyed hearing "we must be in the right place, here's Nic") although the flag was still a little elusive. A couple of other controls that I lost a bit in the circle through a bit of carelessness, but the only mistake of significance was over 4 minutes (and a lot of unnecessary bush bashing) with poor execution of what should have been a safe route choice into 6. A longish leg on a rough bearing to catch the long clearing to the south of the control - I'm sure I was aiming off to the right to make sure I caught it but still must have drifted far enough left to just miss it. Thankfully the next clearing south was so much bigger again it didn't take me long to realise it couldn't possibly be the one that I wanted, still had to bash back to where I was supposed to be though!
Saturday Jan 27, 2018 #
Orienteering race 2:21:03 [4] **** 7.9 km (17:51 / km) +200m 15:51 / km
spiked:18/24c shoes: XTalon 2017
Teetotal. Long, physical long, and mostly open which on a scorcher of a day was not great. Pretty messy all the way around (so I can't put it all down to fatigue). Was more switched on at the start, but still not enough for a very testing 1st control - 9 minutes lost there, even eventually relocating off the fenced off pond was only so useful as it was a bit of a lucky guess how far along the fence I was. Other mistakes were probably all a matter of not holding my line well enough getting through the green patches. Still trying to decide if the 'little' hill loop at the end of the course was worthwhile - I did enjoy the technical challenge of control 20, but whether it was worth over half the climb on the course to do...? And somewhere between there and the finish (I think the steep downhill 21-22, and not long after the 2 hour mark ticked over which might have more to it) I basically lost interest and was very slow and very much on autopilot through those last few controls. At least I finished which was more than almost half the field.
Friday Jan 26, 2018 #
Run warm up/down 10:00 [2]
shoes: XTalon 2017
Orienteering race 58:43 [4] *** 3.1 km (18:56 / km) +170m 14:52 / km
spiked:10/13c shoes: XTalon 2017
Tunnicliff. Middle, but on the longer side (as M40 was on the elite women's course for this weekend, when we're usually about 1 course down) and terrain and heat made for a pretty physical battle. Dropped a minute on 1 just not at all focussed, then over 3 minutes on the long leg 3 drifting further left than I intended early in the leg, but did get a perfect spike at the end. After that pretty happy about how it went, even spiking the 1 control that all the discussion afterwards was about - so it seems it was in the right place relative to the features I used to attack it, but admittedly it did take longer than I expected to get down the stream to those attackpoints.
Tuesday Jan 23, 2018 #
Run warm up/down 5:00 [3]
shoes: Asics 2017
Short warm up, no real interest in warming down, better do some decent stretching when I get home
Run race 23:39 [5] 5.0 km (4:44 / km)
shoes: Asics 2017
Waterfront 5k in super hot conditions. Started at a good pace but couldn't keep that up for that distance in the heat. So a bit of a slow time in the end but at least managed to get through without any walking which probably became the only realistic goal from about 3k
Monday Jan 22, 2018 #
Run 36:30 [3]
shoes: Asics 2017
Typical recovery run on an atypical day - hoping to stretch some of yesterday's efforts (the intervals in particular) out of the legs. Hulls Creek and return. A bit slower than last time, thus proving that orienteering (and therefore orienteers) is tougher than road running. Good day to not be trying anything more, very muggy whenever out of the breeze. And I NEED SLEEP!
Sunday Jan 21, 2018 #
Orienteering 50:00 [2] *** 2.7 km (18:31 / km) +100m 15:37 / km
spiked:6/6c shoes: XTalon 2017
Bootcamp at Te Hapua Wetlands - Session 1, verbalisation exercise with Pat vB. 12 controls, swapping every 2 between navigating and following. Seems that I primarily use the general pattern of contours and vegetation patches, and just use the detail when it's needed, whereas Pat is almost the opposite, navigating from discrete feature to feature. Both approaches work, although I tried to put the idea into his head of (eg) knowing how far around a slope you've come can be useful where there a lot of 'repeated' features.
Orienteering 42:00 [4] **** 4.5 km (9:20 / km) +80m 8:34 / km
spiked:13/15c shoes: XTalon 2017
Session 2: "Serious physical O intervals"(that's what it was called, and there was no false advertising). Each interval consisted of a 480m downhill track run to be done 'hard', then straight into about 1km of both technical and physical orienteering. Downtime (3-5 minutes, including getting from finish back to start) between each not included. The killer session but even without the extreme heat I doubt I would have done all 4. May have made a more convincing finish of #3 though! Mistakes were due to not taking in enough info from the map, or oversimplifying once I was underway - which seem like logical things to watch out for when the wall starts to hit.
Orienteering 50:00 [3] *** 2.0 km (25:00 / km) +115m 19:25 / km
spiked:8/9c shoes: XTalon 2017
Session 3 - Bush orienteering. Still suffering from the previous session but after plenty of discussion as to how the course could be cut short I still did the whole thing. Undergrowth in one of the bush blocks has improved (from an ecological perspective not an orienteering one) significantly since the map was made, but other than that the course was fun... once I got my mind onto the job... I'm not entirely convinced I ever visited #1...
Worthwhile day, but glad I didn't sign up for the whole weekend. Wrecked after just one day.
Worthwhile day, but glad I didn't sign up for the whole weekend. Wrecked after just one day.
Wednesday Jan 17, 2018 #
Walking (fieldwork ) 3:00:00 [1]
Rest of the trapline, Brown's and Cattle ridge. Pretty sweaty on the one big climb but otherwise a nice day out
Tuesday Jan 16, 2018 #
Walking (fieldwork ) 4:00:00 [1]
Rimutaka trapline, starting with the arse end of the line in case the river gets up later in the week. On a bit of a go slow today but still got through a fair overlap with what I normally cover on day 1 going in the opposite direction. Didn't finish in time to get to the 5k run, which I was totally going to do afterwards otherwise.
Sunday Jan 14, 2018 #
Orienteering warm up/down 8:00 [3]
shoes: XTalon 2017
Putting out a couple of streamers for the training - tried to do it memory with a 50% success rate! And a very short jog afterwards.
Orienteering 58:06 [3] ** 3.2 km (18:09 / km) +240m 13:12 / km
spiked:13/16c shoes: XTalon 2017
Casual training at Wainui Trail Park (I can't seem to save a link direct to the map - follow from the 7/1/18 newspost). Was more interesting and fun than looks on paper, I certainly wasn't expecting to get nearly an hour's worth! (Though perhaps running on no sleep at all last night helped stretch it out a bit) Actual distance ran would easily be 7km+. A couple of legs I'm keen to rerun at some point: 7-8 (c 12 mins), staying high and going the long way around seemed like a good idea at the time, but the more direct down and up does not look like a 12 minute leg - in hindsight, my route does not conserve as much height as I thought, although it was mostly fast running. 11-12, (c 5 mins) the 3 of us who did the full course were not tempted by the road option, which I'm pretty sure is the right call, but it might be close. Marginally low into 10 and a bit of time loss into 14 not really reading a 'messy' bit of the map properly, otherwise pretty damn clean. And hot! No MTBer collisions which was a genuine worry, in fact even though they were out there I didn't even see any in the forest.
Friday Jan 12, 2018 #
Run 1:20:00 [3]
shoes: Asics 2017
Roads and riverbank, TMP short loop. Mostly ok despite legs feeling heavy right from the start and the humidity being a bit higher than usual. Probably would have come in under previous effort had it not fallen apart in the last 5 minutes or so, even feeling a bit ill by the end. Hopefully just the impact of the humidity (and justifies my little strike last week when things were much much junglier than today). Also I think I need to get in the habit of stretching at least as much on 'rest' days as I do when I run!
Wednesday Jan 10, 2018 #
Run 35:00 [3]
shoes: Asics 2017
Recovery run, home to about Hulls Creek and return, in the Snoop Dogg weather. The mind was not willing but the legs were making me well aware I needed to go out and do this!
Tuesday Jan 9, 2018 #
Run race 22:43 [5] 5.0 km (4:33 / km)
shoes: Asics 2017
Waterfront 5k, now with added orienteers! We let Joe make his way to almost the front but Sarah and I seemed to be comfortable at about the same pace so we pushed and pulled each other to faster times than we would have done otherwise. Very happy with the time, especially given that while it definitely wasn't the back-from-the-break cruise that I was sort of planning on,much of the time I felt like I had a fair bit in reserve. Until the last km, where my usual extra finishing kick was mostly missing!
Run warm up/down 6:00 [3]
shoes: Asics 2017
A bit less warm up and quite a bit less warm down than usual
Monday Jan 8, 2018 #
Walking (fieldwork) 4:00:00 [1]
Covering much the same ground as yesterday. Overall, one pair lost since the spring survey but one new pair (including a female not seen since the translocation) so evens out. 2 pairs nesting and one with a fledgling. Could have stayed on another day or 2 and checked up the other single males, but keen to get back to Welly - if the storm hadn't delayed this trip a couple of days would have been a different story.
Sunday Jan 7, 2018 #
Walking (fieldwork ) 4:00:00 [1]
Taranaki robin survey follow up. One new pair and 2 nests found in the morning but then things dried up a bit in the afternoon. Means at least one more day required, which is probably the difference between breaking even on this trip or not so won't complain
Saturday Jan 6, 2018 #
Run (off-road ) 48:00 [3]
shoes: XTalon 2017
York Road loop track, Egmont NP. Despite being mosttly abandoned rail line it wasn't quite what I expected. A bit rocky in places, splashy in others and both in more places, so not the fastest of runs but fun! On the short side so started a 2nd lap but quickly decided that this was good enough for breaking the strike I'd got myself into since new year. Time a bit of a fudge, somewhere between 45 and 50 minutes