Training Log Archive: jennycasIn the 28 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
6 PM
running (Morialta) 36:00 [3]
shoes: Asics 2000-4
Tired tight legs on a hot night. We all went to the bottom of First Falls (still trickling) then the others were going to do hill loops but I thought I'd need to stop & stretch too much, so headed up past Giant's Cave, then up the Hogan's Hill singletrack, but I had to stop to catch my breath every couple of minutes on the ascent. I guess that makes the run into sort of intervals, right? Knees weren't sure what they thought about the descent either, but tastebuds and tummy were both happy with the yiros which I procured on the way to OSA meeting afterwards.
Monday Feb 27, 2017 #
7 PM
running hills (Shepherds Hill) 43:00 [3]
shoes: Asics Kayano 22
I wanted to run in Sheps, thinking it might be a bit cooler there, so I cheated & drove to the park (thereby cutting off the boring half hour in the suburbs) to do the 3-hills loop. Hill ascents were tough on fatigued hamstrings but the rose-gold sunset as viewed from the ridgeline was glorious.
Sunday Feb 26, 2017 #
10 AM
orienteering (Blood & Thunder Gully) 1:03:00 [3] 6.1 km (10:20 / km)
shoes: Inov8 ORoc 280
Oh dear, my bearings were all over the place today. I attribute this partly to the fact that for the first 20-30 min my feet were so painful that I couldn't focus on anything else (hopeful that this will improve as I break in the new O-shoes but am conscious that sore arches were a problem in the last pair of O-Rocs also). And Bridget went past me like I was standing still, which makes me think that I haven't actually been doing any productive training at all lately; it's just been for a colourful log on AP. Was very inefficient in the waterholes section too, partly because of taking a while to find good crossing points between them and also because in the low-lying areas I had to trawl through the thigh-high pennyroyal mint plant, which has flourished more than I've ever seen it before due to the wetter summer.
12 PM
riding (Waterholes) 40:00 [2]
Went out on my MTB to collect pink tapes, and particularly enjoyed riding the boardwalk section through the waterholes. Pity that it's fallen into disrepair and is getting a bit rickety, because it was only built by forestry about 10 years ago! I've always been a bit scared of bikes but am rather fond of Juliet because she's so comfortable, so maybe I should put a bit more effort into taking her on rougher tracks.
Saturday Feb 25, 2017 #
7 AM
swimming 37:00 [3] 1.0 km (37:00 / km)
DOMS from Thursday night has definitely set in, so I thought this might help.
10 AM
running (Belair) 1:07:00 [3]
shoes: Asics Kayano 22
With Zara, and Callum of course, through Echo Tunnel, up as far as Ballast Pit track, down and along Long Gully. Lovely sunny morning and good company/conversation.
1 PM
riding (Belair) 30:00 [3]
About once in every six times, I can manage to successfully wrestle the bike into the car first go. This wasn't one of those times; even my shoulders hurt today. But I procured a goodly supply of blackberries in the park.
Friday Feb 24, 2017 #
7 PM
orienteering race (Karinya SSS) 27:47 [4] 3.5 km (7:56 / km)
shoes: Asics Kayano 22
Last race of the series! I was getting quite cold by the time I'd finished on registration so it was good to go for a run. The boys did a fine job of setting this, and it was nice to have the bush half of the course first up before going into and criss-crossing the school. Pleased that I managed to run reasonably hard for the whole course and didn't fall into any navigational traps - only time loss was where a small alleyway between buildings turned out to be blocked but I didn't lose any more time than I did from having borrowed an older/slower SI card. Warmdown was control collecting, by which time it was getting dark and also by which time there was pizza donated to the Arrows from the OHOC AGM :)
Thursday Feb 23, 2017 #
7 PM
running intervals (Moneghetti fartlek) 20:00 [4]
shoes: Asics Kayano 22
Don't think I've done this since running along the Iller in Ulm on July 8th, 2015. As is my wont, I didn't start and finish in the same place, and that meant the first part was uphill and the second part downhill - up the creek to Long Gully kiosk and back to the Adventure playground.
running warm up/down (Belair) 30:00 [3]
shoes: Asics Kayano 22
As well as a bit more running along the creek & around the lake, there was 10 min of Stefano's Secret Strength Circuit on the oval with the gang, which was by turns hilarious and painful. Even the magpie came and laughed at us. But actually I didn't fail completely at any of the exercises. I did, however, fail at copying the pole-dancing moves which Bridget demonstrated afterwards.
In other news, I managed 50 consecutive jumps of the skipping rope this morning!
In other news, I managed 50 consecutive jumps of the skipping rope this morning!
Wednesday Feb 22, 2017 #
5 PM
running 31:00 [3]
shoes: Asics Kayano 22
Hip flexors have been horrible the past couple of days - possibly too much car-sitting on the weekend - and although I headed over to Mortlock Park intending to do some intervals on the grass, had to give up partway through the first one. Stretched some more and then toddled home trying to alternate running every second block faster. Not sure that my attempt to do some sort of exercise every day for a month (thankfully I picked a short month) is really that productive but at least I worked up an appetite for the dinner meeting where I was meant to be by 6:30pm.
Tuesday Feb 21, 2017 #
6 PM
running hills (Morialta) 54:00 [3]
shoes: Asics 2000-4
Not a lot of enthusiasm from the group tonight, and my legs told me they were completely exhausted, but by various ways & means on the southern side, most of us made it up to 3rd Falls. Then I went up to Norton Summit Rd and down to Pretty Corner and followed the inside boundary singletrack to the bottom of the hills. At one point there was a big yellow-green hose stretching across the track in front of me, so I looked up and there was a CFS truck over the fence in the paddock, and a firey watching me! Only a faint whiff of smoke in the air though so it must have been a fairly small 'incident'...
Monday Feb 20, 2017 #
7 AM
running (Kooyoora) 51:00 [3]
shoes: Asics GT-2000
We got to the top campground at Kooyoora last night after the rain showers had passed, and this morning the rock slabs were dry enough for me to run the Long Rock walking track, which circuit I've wanted to try for ages but have always been too busy orienteering. Probably about 7 degrees when I set out but I didn't need the thermal top for long (do I really want to do the Aust Champs Rogaine in ACT in May when it could be -7?) and there were some great, if hazy, views to the east at sunrise. And now I've finally seen the waterhole which is mapped with a blue V on the southern long rock. It even has a tree growing out of it!
I had with me this weekend the original map from 1985 with the WOC courses on it, and was a bit surprised at the discrepancy in distance between men's & women's; 8.4km for the women, won in 54 min (6.43 min/km) and 15.2km for the men, won in 88 min (5.78 min/km). And I compared the km rates to yesterday's race, where Australia's top men ran the 9.9km in 59 min (5.96 min/km) and Australia's top women in 68 min (6.87 min/km).
Anyhow, we had time on the way home to detour via Naracoorte Caves, which Geoff had never seen and to where I haven't been since the June 1987 orienteering events down that way. Pity that the South East Orienteers club (with its running bunyip mascot) has now folded :(
I had with me this weekend the original map from 1985 with the WOC courses on it, and was a bit surprised at the discrepancy in distance between men's & women's; 8.4km for the women, won in 54 min (6.43 min/km) and 15.2km for the men, won in 88 min (5.78 min/km). And I compared the km rates to yesterday's race, where Australia's top men ran the 9.9km in 59 min (5.96 min/km) and Australia's top women in 68 min (6.87 min/km).
Anyhow, we had time on the way home to detour via Naracoorte Caves, which Geoff had never seen and to where I haven't been since the June 1987 orienteering events down that way. Pity that the South East Orienteers club (with its running bunyip mascot) has now folded :(
Sunday Feb 19, 2017 #
8 AM
orienteering race (BendiGo ToDay Hagaby) 1:49:00 [3] 9.9 km (11:01 / km)
shoes: Inov8 ORoc 280
Western slopes of Mt Tarrengower, at 1:7 500. Probably should have warmed up for this, but was too busy looking for a bush to go behind! Anyway, was off the back of the pack almost from the start and arches took a long time to loosen up - didn't feel as though I had any ability to push off, and really struggled up hills. But some of that could be my general lack of (terrain) fitness. I wasn't great down hills in the rough stuff either, and didn't appreciate the hoarhound sandpapering my legs. But that's ok, I came here to orienteer and mostly did that ok apart from sometimes climbing a bit too high and often seeming to come at the clump of rocks with the control from the direction which required the most scrambling. And probably running off the map on a downhill leg near the northernmost control. Certainly I couldn't make anything fit until I came a bit further south...
Suspect I could have been navigationally 8-10 min cleaner, and would ideally have hoped to run 8-10 min faster, but oh well. Saw Simon partway through the final loop when I hadn't even got to the pivot control for the first time around yet, but at least I wasn't last overall. After coffee (& a shower) at the Radfords' in Castlemaine G & I headed to Echuca to see Paul Kelly perform with his daughters & Charlie Owen (and Charlie's slide guitar) at the Riverboats Festival :)
Suspect I could have been navigationally 8-10 min cleaner, and would ideally have hoped to run 8-10 min faster, but oh well. Saw Simon partway through the final loop when I hadn't even got to the pivot control for the first time around yet, but at least I wasn't last overall. After coffee (& a shower) at the Radfords' in Castlemaine G & I headed to Echuca to see Paul Kelly perform with his daughters & Charlie Owen (and Charlie's slide guitar) at the Riverboats Festival :)
Saturday Feb 18, 2017 #
10 AM
orienteering (Cantara Dunes) 58:30 [2] 3.5 km (16:43 / km)
shoes: Asics GT-2000
So, it would have been nice to come down here and camp last night, but after packing up the sprint @Adelaide Uni (good numbers, but my courses unfortunately fell foul of the 'secret' underpass now having scaffolding across one end of it and my favourite control at the top of double-sided stairs being declared OOB by the security guard guarding a function on the lawn behind the museum - I had thought that was a university building) we wouldn't have arrived before 11pm. Instead, G & I left early and made it to Cantara while the campers were still getting up.
I'd heard that the coastal wattle is pretty thick these days; it turns out that so is all the other vegetation, and the gaps between the thickets have pretty much vanished and although some of the bushes have died off their skeletons still remain, so about 30% of this course was "fight". I tried to run along the more open basins where possible but there was a lot of ducking & weaving going on; would be interesting to know actual distance covered.
Navigationally this was a good fun challenge though. Stuffed up the first control through not being quite sure where I'd started from in the campground, was a bit off-line on the 3rd, then more cautious with the rest. Got a bit anxious when a rain shower came through and I had no map bag, but the 1994 offset-printed map is fairly robust :)
I'd heard that the coastal wattle is pretty thick these days; it turns out that so is all the other vegetation, and the gaps between the thickets have pretty much vanished and although some of the bushes have died off their skeletons still remain, so about 30% of this course was "fight". I tried to run along the more open basins where possible but there was a lot of ducking & weaving going on; would be interesting to know actual distance covered.
Navigationally this was a good fun challenge though. Stuffed up the first control through not being quite sure where I'd started from in the campground, was a bit off-line on the 3rd, then more cautious with the rest. Got a bit anxious when a rain shower came through and I had no map bag, but the 1994 offset-printed map is fairly robust :)
6 PM
orienteering race (BendiGo ToDay sprint) 26:24 [3] 3.0 km (8:48 / km)
shoes: Inov8 ORoc 280
1:4 000 on the flatter SW slopes of Mt Tarrengower; nice little course with lots of changes of direction but not too much up & down. I struggled to simultaneously read the rock, the contours and my bearings - am blaming the sun in my eyes...so ran more than once to a control that wasn't mine (yet). Also arches were very uncomfortable and I was running quite gumbily for the first 15 min. Can tell that I haven't done any hills for the last couple of weeks, too. Still, really 2 min/km behind Bridget on a bush sprint? She's obviously running pretty well!
Friday Feb 17, 2017 #
7 AM
swimming 36:00 [3] 1.0 km (36:00 / km)
Giving legs a rest because they need to run around (Jim promises not too much up) Mt Tarrengower on the weekend. Looking forward to road trip to Vic with G tomorrow :)
Thursday Feb 16, 2017 #
7 PM
riding (Belair) 50:00 [3]
Solitary sortie along Long Gully and some side valleys in successful search of blackberries. Enjoyed myself after an exhaustingly full-on day at work, and even did a small amount of proper(ly uncoordinated) MTBing - before I had any berries to be bounced around.
Wednesday Feb 15, 2017 #
7 PM
orienteering intervals (Glenelg foreshore) 31:48 [4] 4.2 km (7:34 / km)
shoes: Asics Kayano 22
Pairs relay with 4 legs each, 2 longer and 2 shorter:
A 0.8km, 5:44
C 1.3km, 10:30
B 0.9km, 6.05
D 1.2km, 9:28
I was paired with Joanna (to my shame, I've never taken the trouble to properly work out which is whom, of the twins - but reckon I know it now) and don't think I let her down too badly in terms of pace. Certainly I ran a lot harder than I would be able to do if this was a full-length continuous course! It was good fun not knowing which direction people would be coming from or when, because it depended on the order in which they'd had legs A, B, C, D :)
A 0.8km, 5:44
C 1.3km, 10:30
B 0.9km, 6.05
D 1.2km, 9:28
I was paired with Joanna (to my shame, I've never taken the trouble to properly work out which is whom, of the twins - but reckon I know it now) and don't think I let her down too badly in terms of pace. Certainly I ran a lot harder than I would be able to do if this was a full-length continuous course! It was good fun not knowing which direction people would be coming from or when, because it depended on the order in which they'd had legs A, B, C, D :)
Tuesday Feb 14, 2017 #
7 PM
running 35:00 [3]
shoes: Asics 2000-4
This was going to be hills, but I had nothing today and it turned into a plod around the foothills of Panorama, stopping to rest/stretch every few min. There's a nice little picnic area at the end of one of the valleys below the train line and I sat there a while enjoying the silence.
Monday Feb 13, 2017 #
8 PM
running 50:00 [3]
shoes: Asics Kayano 21
Suburban O-pants-delivery run, including a lap of Forestville and some streets I'd never been down before.
Sunday Feb 12, 2017 #
10 AM
orienteering (Rocky Paddock) 1:05:00 [3] 8.0 km (8:08 / km)
shoes: Inov8 ORoc 280
1) 3.5km course where we each put out "our" first control and then continued around the rest of the course which was more in the thinned pines than it was among the rocks. For the first 15 min my arches were excruciating as they always are when first put into O shoes, and didn't enjoy going over logs much, and I had to stop & stretch a couple of times. 29 min.
2) 1: 5000 sprint-style course zigzagging among the rocks, where I just held off Adrian (2km, 14:24) but I was behind the young-people's pack from the start.
3) I wanted to run a bit more in the forest since I'd gone to the trouble of taping my ankles, so suggested to Zara that we do the 2.4ish km course I'd drawn up, by alternating map-memory legs. 19:30
Plus collecting a couple of controls.
2) 1: 5000 sprint-style course zigzagging among the rocks, where I just held off Adrian (2km, 14:24) but I was behind the young-people's pack from the start.
3) I wanted to run a bit more in the forest since I'd gone to the trouble of taping my ankles, so suggested to Zara that we do the 2.4ish km course I'd drawn up, by alternating map-memory legs. 19:30
Plus collecting a couple of controls.
Saturday Feb 11, 2017 #
7 AM
swimming 38:00 [3] 1.0 km (38:00 / km)
The pool water's warmed up enough over the past few days that the 26-degree air seemed cool when I got out!
9 AM
riding (Brownhill Creek) 1:06:00 [3] 19.5 km (3:23 / km)
By the time I got to the far end of the valley, sweat was dripping off my nose due to the humidity, but this did mean I created for myself a bit of a breeze on the way back.
11 AM
Note
Attack of the Killer Masseuse
Yep, running 11 days in a row has definitely been enough.
Yep, running 11 days in a row has definitely been enough.
Friday Feb 10, 2017 #
6 PM
orienteering race (Semaphore Park SSS) 29:00 [3] 3.7 km (7:50 / km)
shoes: Asics Kayano 22
So, this is basically the housing-trust-units area of West Lakes Shore, enlarged and detailed by Stefano. Alyce set the courses and made them as interesting as possible in an area which is a *little* grungy. I jogged around the long course to turn the units on and it was bloody hot. Only had to rescue one control which had been sabotaged (so I've taken a minute off my time) and was glad, when I returned, of the esky full of ice blocks which I'd brought to give out to finishers who'd made it to the event (difficulty being added by a roadworks detour negating the O signs, very near to the assembly area, and the OSA website being down so people couldn't look up the location, but we still got over 50 competitors).
Thursday Feb 9, 2017 #
7 PM
running (Belair) 57:00 [3]
shoes: Asics Kayano 22
To the far end of Long Gully, up & over the hill, back via redwoods, with Zara & Callum. Leisurely pace, stopping to sample blackberries, the fact that it was only low 30s and a dip in the Sodens' pool afterwards all made this a much pleasanter experience than walking around Adelaide Uni with Simon to check control sites when it was 42 degrees yesterday evening.
Wednesday Feb 8, 2017 #
7 AM
running 42:00 [3]
shoes: Asics Kayano 22
Ran over to Mitcham & back, trying to do alternate blocks faster/slower. This wasn't entirely successful, because my hip flexors wouldn't (wooden't), and so I had to stop & stretch a number of times - but the principle was sound, and the temperature still quite pleasant.
Tuesday Feb 7, 2017 #
6 PM
running (Morialta) 48:15 [3]
shoes: Asics 2000-4
Really sweaty in the sun, especially going up to Deep View on tired legs, even though it wasn't nearly as hot as the next few days will be. I guess the humidity is a hangover from the weekend's rain. Anyway, we didn't go all the way into 3rd Falls because of birthday dinner for Johnnn @Tower Hotel afterwards.
Monday Feb 6, 2017 #
7 PM
orienteering (Adelaide Uni) 45:00 [3] 5.0 km (9:00 / km)
shoes: Asics 2000-4
Test-running my sprint courses for the 17th. They're not bad :) although I reckon the short needs to be shorter, and the long longer, by about 10% each. Found a 'secret' underpass and am debating whether to put it on the map! By the time I'd finished, the bats from the botanic gardens were flying overhead...
Sunday Feb 5, 2017 #
8 AM
running long (Bridgewater) 1:30:30 [3] 14.0 km (6:28 / km)
shoes: Asics Kayano 22
We took the old Heysen Trail spur to the east across the railway line, down Ambulance Rd, then north up to Tanamerah and Gum Flat, and back through Mt George, with B&S, Steve, Nick, John, Zara/Callum. Super-humid at first, and then actually raining blusterily towards the end. Legs felt strong, plod was steady, and NOTHING HURT so hopefully I can keep this up for a couple of months.
Saturday Feb 4, 2017 #
9 AM
running intervals (Snake Pit) 17:30 [5]
shoes: Asics 2000-4
Stuck to my promise to myself and headed out to Largs this morning. After a decent warmup (postponing the inevitable) I tackled the Snake Pit 500m sand dune loop and did four laps, pleasantly surprised by the first couple not feeling too difficult even though they were at the pace which I used to consider incredibly slow:
3:26
3:26
3:31
3:37
The sun was starting to come out from behind a cloud and I was getting a bit warm by the 4th one, as evidenced by the times. After an extended warmdown, I decided to do a 5th lap, which had been part of my initial commitment:
3:28
3:26
3:26
3:31
3:37
The sun was starting to come out from behind a cloud and I was getting a bit warm by the 4th one, as evidenced by the times. After an extended warmdown, I decided to do a 5th lap, which had been part of my initial commitment:
3:28
running 50:00 [3]
shoes: Asics 2000-4
23 min up the coast to the Largs North breakwater and return, with a bit of seaweed running (reminded me of how Susanne & I used to come out here to run with Ben & Reuben over 20 years ago) beforehand and 27 min down to the Largs Jetty & back afterwards. Glad I put the effort in.
Friday Feb 3, 2017 #
7 PM
orienteering race (Flinders Uni North SSS) 24:42 [4] 3.0 km (8:14 / km)
shoes: Asics Kayano 22
I'd been a bit anxious about how this event might go, with an extra (easy) course this year and a waiver book for non-preentered people to sign, and not that many Arrows available to help, but actually tonight was fine, even though we got nearly 100 competitors and less than half of them had pre-entered. After winging it frantically on registration and hopefully not overcharging any families *too* much, I ran around AK's long course and enjoyed it very much. Admittedly I knew mostly how the controls were going to be placed, and we'd discussed some route choices during the setting process, but I still got caught out by taking one suboptimal route choice and also stopping one building short in the residential section. The best bit is that I felt like I was actually able to run harder, by my standards. Apologies to Zara for pushing in to punch a control in front of her but I was trying to get away from Robin!
Thursday Feb 2, 2017 #
6 PM
running (Belair) 57:30 [3]
shoes: Asics 2000-4
I am not a fan of the Nopeet Loop, so I went off to do my own thing - up past the lake and across the trainline with the intention of going all the way up to the top of the park for a longer run on a cool evening but when I got to the tank above the lower waterfall my legs said "no more hiils, please" and so I took them downhill, past where we started the event last May, and then finished off along the creek.
In other news, why is everyone surprised that DJT isn't keen to take the refugees which even we are too stingy to process onshore, much less to keep? (And did anyone really think that he gave a s*** about relations with a little country called Orstraya?)
In other news, why is everyone surprised that DJT isn't keen to take the refugees which even we are too stingy to process onshore, much less to keep? (And did anyone really think that he gave a s*** about relations with a little country called Orstraya?)
Wednesday Feb 1, 2017 #
7 PM
orienteering (Waite sprint training) 40:00 [3]
shoes: Asics Kayano 22
Gee, these midweek trainings are getting popular :) And there were 5 different little activities to choose from. I rejected the line course as being too simple, and decided to tackle the bubble course where giant purple circular 'bubbles' of varying size covered various key routes on the map between the greenhouses and you weren't allowed to even 'touch' them (or they'd explode?). This meant really slowing down to read the detail of which routes were passable, and quite a bit of doubling back. It also had the interesting effect, when I next did the normal course, of making me think that I still couldn't go certain ways. My brain takes a long time to rewrite itself when presented with new data, but once embedded, nothing can shift it!
The map memory out-and-back legs looked like they'd require too much thinking, and my own legs were pretty dead, so I snuck off to do the sprintervals around the gardens by myself at plodding pace in order to ride home before dark.
The map memory out-and-back legs looked like they'd require too much thinking, and my own legs were pretty dead, so I snuck off to do the sprintervals around the gardens by myself at plodding pace in order to ride home before dark.
riding 40:00 [3]
To/from Waite. That last 1km uphill slog really deadened my legs for running.