Training Log Archive: slow-twitch

Sprint Intervals 1, 3 x relay simulation (3 x mass starts with up to 14 players, mostly juniors of various ages, and apparently enough forking we could have had 128 people for the last round before anyone was on the same course). 1st in Opawa School, mucked up a bit by unmapped construction areas, then the other 2 in narrow riverside parkland. Badly mucked up the first one by overcompensating for the unusually large scale and didn't go anywhere near one control but that meant more time in the pack which surely was the purpose of the exercise ;-) The riverside ones were more fun than you'd think, with people appearing and disappearing in unexpected directions the whole time and unmarked controls together adding to the technicality.

Sprint Intervals 2. 3 round KO sprint at the Steiner School, including delicious map choccies (this is what we're calling it now, OK?) for each round. Round 1 about 5 mins, 2 & 3 about 6-6.5. Legs getting progressively heavier each round. I think each time I tended to go for the simplest choccie (controls out of the building detail for the forked part) which is a good tactic but perhaps not my best tactic with my running speed not really up to taking advantage of that. But as I demonstrated in the first round, doesn't matter which choccie you take if you completely misread the buildings and passages right from the start. Interpretation and therefore navigation improved each round, so hopefully that's the rusty dumb mistakes out of the system before next weekend and I only need to worry about how slow 'm gonna be!

Back to the Y, so more resting (belaying) but longer climbs. On the 13s and 14s, I think 8 different routes at least attempted, including some mighty physical ones. Pleased on average probably about as successful as previous visits about 3 months ago, and got far enough on one particularly grunty one I've never had much joy on that it must be worth taking on earlier in the session when I'm a bit fresher sometime.

Easy pace 'recovery' from work downriver to Stanmore then back following the river through the CBD to Cashel, rather than a straight there and back. Good enough.

Hagley 5k. Everything I deserved after 3 consecutive days of not carrying out intentions. Initially felt like I was successfully running within my current comfort zone but after 2km started to struggle and ended up taking 2 little walks in the 4th km. Oh well, had been consistently over 5 minutes per km up to then so would have been disappointing anyway. Haven't dared looking back at my records yet to see if it's a PW.

C • PW 3