Training Log Archive: jennycasIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
6 PM
running tempo (Blackwood forest) 35:16 [4]
shoes: Inov8 X-Talon
3 terrain loops of the forest, after which I was late getting to Fern's by the same amount of time that it had taken me to tape my ankles beforehand. Each next lap was about 30 sec slower than the previous one, but I'm surprised to have generally felt pretty good.
7 PM
running (Monday night) 35:35 [3]
shoes: Asics GT-2000
Last daylight run around Hawthorndene for the summer, with B&S and Troy. A bit faster paced than the average Monday night but I held up okay (feeling good surely can't last until Easter...).
Sunday Mar 30, 2014 #
10 AM
orienteering (Belair) 1:25:45 [3] 7.1 km (12:05 / km) +355m 9:40 / km
shoes: Inov8 Oroc spikes
I picked up the map and thought "this course doesn't have 355m climb, it's only to the top of the park and back" but halfway up the first hill I was thinking "Zara & I ran up this hill on Thursday night, why can't I run up it now?" As is usual in O shoes when I have taped my arches to prevent inward pulling on my knees, feet/arches were pretty painful for the first 20 min but this did improve.
I lost a bit of time finding my way through the blackberries to the dam at 4, then Ruhi came through me on the rocky section between the waterfalls and was out of sight pretty quickly. Not sure whether I took the optimal route on the long leg; going all the way around the road may have been better. Coming back down a few of the controls were along-the-track-now-duck-into-the-bush-here and I triangulated incorrectly on the rock at 13 but got the termite mound cleanly at 14. Kept seeing Tyson ahead in the distance and he seemed to be getting further ahead on the downhill run. Definitely I don't run very fast on tracks any more, and even slower in the bush when trying not to trip among the wattle saplings, but it was an enjoyable morning and course - thanks Z! Pity the organising club didn't see fit to use Sport IDent at all...
I lost a bit of time finding my way through the blackberries to the dam at 4, then Ruhi came through me on the rocky section between the waterfalls and was out of sight pretty quickly. Not sure whether I took the optimal route on the long leg; going all the way around the road may have been better. Coming back down a few of the controls were along-the-track-now-duck-into-the-bush-here and I triangulated incorrectly on the rock at 13 but got the termite mound cleanly at 14. Kept seeing Tyson ahead in the distance and he seemed to be getting further ahead on the downhill run. Definitely I don't run very fast on tracks any more, and even slower in the bush when trying not to trip among the wattle saplings, but it was an enjoyable morning and course - thanks Z! Pity the organising club didn't see fit to use Sport IDent at all...
Saturday Mar 29, 2014 #
11 AM
orienteering (Merridee) 1:12:51 [3] 7.8 km (9:20 / km) +220m 8:11 / km
shoes: Asics Gel 2160
George & I & Andrew K took a day trip up to Merridee to check out the assembly area for the SA long champs which Andrew is setting (same place as the HH for last year's 12 hr rogaine). I took the opportunity to run what will be the W35 course, figuring that as event organiser I'll probably be putting out controls anyway come September. Took a while to warm up and had to stop & stretch a really tight calf, but once I got out into the open hills above the mallee trotted along quite cheerfully. Only one error when I hit a creek too high and then kept going up rather than down.
Afterwards we drove the track along the ridgeline and down to Wittow Spring in the SW of the map, to see where we can put out water. Above the springs there were no less than 10 wedgetailed eagles soaring in a thermal - wow. Nice day out, much better than being in EPAS super-user training as many of my colleagues were (I did the training back in December)!
Afterwards we drove the track along the ridgeline and down to Wittow Spring in the SW of the map, to see where we can put out water. Above the springs there were no less than 10 wedgetailed eagles soaring in a thermal - wow. Nice day out, much better than being in EPAS super-user training as many of my colleagues were (I did the training back in December)!
Friday Mar 28, 2014 #
7 AM
swimming 34:00 [3] 1.0 km (34:00 / km)
Hip was ok in the water although on land I can feel the discomfort going right up into my butt.
Thursday Mar 27, 2014 #
7 PM
running (Belair) 1:02:13 [3]
shoes: Asics GT-2000
We went up to the train line to confirm that the crossing is definitely closed and shouldn't be used as a route on this Sunday's event, then Z & I took the crossing above Echo Tunnel and came back down Jubilee Drive in the last of the daylight. Feeling better than I have any time in the last week although pretty slow on hills, and towards the end my hamstring started to nag. It was really horrible when I got home, so I think it's related to ITB and sitting at my desk a lot today - but definitely it seems that when knee is good, hamstring is bad and vice versa.
Wednesday Mar 26, 2014 #
6 PM
running (Shepherds Hill) 59:56 [3]
shoes: Asics Kayano 19
Plod around the park, surprised at how heavy my legs were. Still, it's nice being in the bush and the ridgeline is the ideal place from which to view the sun shining through the rainclouds.
Sunday Mar 23, 2014 #
9 AM
orienteering long (Kangaroo Crossing) 1:37:22 [3] 7.0 km (13:55 / km)
shoes: Inov8 Oroc spikes
This was meant to be the WOC long trial but the organisers hadn't realised that initially and then when they did lengthen the courses a little this was offset by the fact that they mainly traversed the kinder side of the map and that the undergrowth wasn't quite so green at the end of summer - and therefore the top women's times were still well under an hour. It did mean however that even by walking all the uphills and only jogging the downhills I wasn't out for too long.
First leg was a classic, probably the best on the course, and caught out A LOT of people. Net ascent/descent was only a couple of contours but the straight line looked fairly green & junky so I climbed, expecting to contour on a clearer line and then drop in to the gully above the control (which looked to me like a perfect attack point although I heard more than one person say they hadn't done that because they were uncertain of finding the right gully). The only problem was that I missed identifying the clearer strip and so went all the way to the top of the hill - oops. It took a little while to drop 100m in climb from there!
The next few controls were all fine, and fairly direct routes - Bridget passed me as I was hesitant in the green on the way to 4 so that was reassuring (good run by her today and you can see from the splits that she did best on the shorter middle-distance style legs) and Lizzie & Jasmine went past on the climb out of 8, then Anna on the way in to 11 where we both hesitated in the circle. I stuffed up 13 on the downhill run though, by dropping too low and having to climb up through some vicious green, but it's not orienteering if you don't get scratches. And it was even fun going back out there, control collecting afterwards with Duncan the Scottish guy. He was a bit disappointed when I told him we'd only seen wallabies not kangaroos.
First leg was a classic, probably the best on the course, and caught out A LOT of people. Net ascent/descent was only a couple of contours but the straight line looked fairly green & junky so I climbed, expecting to contour on a clearer line and then drop in to the gully above the control (which looked to me like a perfect attack point although I heard more than one person say they hadn't done that because they were uncertain of finding the right gully). The only problem was that I missed identifying the clearer strip and so went all the way to the top of the hill - oops. It took a little while to drop 100m in climb from there!
The next few controls were all fine, and fairly direct routes - Bridget passed me as I was hesitant in the green on the way to 4 so that was reassuring (good run by her today and you can see from the splits that she did best on the shorter middle-distance style legs) and Lizzie & Jasmine went past on the climb out of 8, then Anna on the way in to 11 where we both hesitated in the circle. I stuffed up 13 on the downhill run though, by dropping too low and having to climb up through some vicious green, but it's not orienteering if you don't get scratches. And it was even fun going back out there, control collecting afterwards with Duncan the Scottish guy. He was a bit disappointed when I told him we'd only seen wallabies not kangaroos.
Saturday Mar 22, 2014 #
4 PM
orienteering race (Rowdy Flat middle) 59:28 [3] 3.4 km (17:29 / km)
shoes: Inov8 X-Talon
Rowdy Flat isn't the most readable of maps, and when you get a print where the purple of the circles isn't that easy to distinguish from the brown of the contours, it makes for a lot of stopping to try to read where you've come from and where you're going to, not that I was moving very fast when I was moving. It really wasn't necessary for the organisers to impose a pre-start quarantine on the elites because the courses were so convoluted that nobody could have shown anyone else anything of benefit on the maps which were displayed at the finish.
I overran a track junction on the way to 1, came at 2 from below because the description said foot of a 6m cliff (but it really wasn't so then I had to scramble back up) and was generally very tentative getting in and out of gullies, also still pretty low on energy from last week's cold. Sometimes features seemed to take a long time to come up and at other times, like on 5 where I was expecting to see a boulder beside the track, I somehow ran an extra 100m and had to double back. Lost most time on 10 though I think, where I was so sure I had crossed the creek at the junction and gone up between the branches but it turned out I had gone one too far over; I wasn't alone in this but was slower on the uptake than most.
Lost about 8 mins on mistakes and quite possibly my lack of running speed accounted for about the same, but who's to say? Great run by Jas to win, anyway.
The Arrows stayed at the Old Priory that night and I'm fairly certain I managed to pick the same bed as I had when staying there with the schools' team in 1992. Wouldn't be surprised if it was the same mattress as 22 years ago also - damn uncomfortable.
I overran a track junction on the way to 1, came at 2 from below because the description said foot of a 6m cliff (but it really wasn't so then I had to scramble back up) and was generally very tentative getting in and out of gullies, also still pretty low on energy from last week's cold. Sometimes features seemed to take a long time to come up and at other times, like on 5 where I was expecting to see a boulder beside the track, I somehow ran an extra 100m and had to double back. Lost most time on 10 though I think, where I was so sure I had crossed the creek at the junction and gone up between the branches but it turned out I had gone one too far over; I wasn't alone in this but was slower on the uptake than most.
Lost about 8 mins on mistakes and quite possibly my lack of running speed accounted for about the same, but who's to say? Great run by Jas to win, anyway.
The Arrows stayed at the Old Priory that night and I'm fairly certain I managed to pick the same bed as I had when staying there with the schools' team in 1992. Wouldn't be surprised if it was the same mattress as 22 years ago also - damn uncomfortable.
Friday Mar 21, 2014 #
Note
Now at the stage of feeling a little better but sounding much worse and therefore getting all the sympathy (and wary looks) at work. I flew into Melbourne in time to go to the footy with Blair, as it turned out - which made for a rather late night :(
Thursday Mar 20, 2014 #
1 PM
Note
Attack of the Killer Physio
I dreamed last night that Kath was making me stick the needles into myself. But then I've had a lot of weird dreams lately.
I dreamed last night that Kath was making me stick the needles into myself. But then I've had a lot of weird dreams lately.
7 PM
running (Belair) 53:17 [3]
shoes: Asics GT-2000
Slow plod up to the redwoods, behind even the pregnant lady. But I couldn't get lost because I knew where I was going.
Wednesday Mar 19, 2014 #
Note
(rest day)
Either I'm a bigger wuss than I thought or this is a real head cold. Sooo tired today but had to go in to work for trainings and meetings and in the evening eventually managed to get my technical report for the AGM done, despite a head full of cotton wool and EPAS.
Tuesday Mar 18, 2014 #
7 PM
orienteering tempo (Colonel Light Gardens) 44:26 [4]
shoes: Asics GT-2000
I took the Summer series map from a couple of years ago and ran around all 20 controls. Colonel Light Gardens is a bigger suburb than I thought! Legs were tired but I tried hard - and I definitely run differently with a map in my hand. Hip stiffened up afterwards.
running warm up/down 19:47 [3]
shoes: Asics GT-2000
Monday Mar 17, 2014 #
Note
(rest day)
Normally I wouldn't wuss out with a minor sore throat but I was so tired that I neither ran nor attended Wallaringa meeting and went to bed before 9pm.
Sunday Mar 16, 2014 #
10 AM
orienteering race (SA sprint champs) 21:21 [3] 2.7 km (7:54 / km)
shoes: Asics GT-2000
Mt Barker: parklands, primary school and cinema complex. Fun to run on a new area and I enjoyed the course although the inadvertent switching of controls 113 and 130 (I suggested more than once that this event needed an independent controller from outside the organising club...) upset a few people. For me it meant when I was at 4 and found its control to be the number for 5 I then got a bit confused about which control I was at but then when I got to 5 and it wasn't the code for 6, but for 4, I worked it out pretty quickly. Feel bad for everyone who was affected, though, and also for the people who put the controls out this morning after getting home after midnight from helping pack up the rogaine last night!
Saturday Mar 15, 2014 #
9 AM
swimming 33:00 [3] 1.0 km (33:00 / km)
Didn't hurry to get up this morning after some lightning-flash-to-thunder (shut up dog!) second-counting in the night. Pond was pleasant and coffee/fruit toast afterwards beneficial.
5 PM
rogaining race (Twilightgaine) 3:59:50 [4] 35.0 km (6:51 / km)
shoes: Asics GT-2000
Morialta And More - a fairly apt name for a map which appeared to be about 2/3 hills, 1/3 suburbs. Zara and I ruled out the drop-and-return from Moores Rd to Montacute Rd fairly early in the planning stages and decided that we'd be better off seeing how much time we had left in the suburbs after going more directly up to Norton Summit. The first hill was a killer, with lots of teams passing me and Z getting a bit anxious, but from there up to Deep View and then the Rocky Ridge track I slowly warmed up and by the time we got to Moores Rd we were passing teams - not that many teams seemed to have gone that way. We kept encountering the McInerneys although they didn't do the extra loop down into the top of 3rd Falls, and then we saw quite a few teams when we got to Colonial Drive/Norton Summit, at which time it started to rain rather heavily (raincoats? what raincoats?).
Headed down Norton Summit Rd and Teringie Drive (rather than the southern rim of the park) and got into the suburbs with about 2 hours to spare, then proceeded to spend the next 20km picking off controls at an average of one every 7 min, which I had worked out that we needed to do if we were to get all but one on the flat and be back in time. Which we were, but it wasn't the easiest map to read in the dark so I was memorizing legs under streetlights and once my map memory nearly got me in trouble although thankfully there was a shortcut through a church carpark :) At the last control we saw the Normans (father and daughter team) and ran in with them; my legs died up the last hill and the finish layout was a bit of a schemozzle so we nearly didn't find the table to hand our control cards in in time, but eventually did so with 10 seconds to spare!
3rd overall and the top 2 teams contained the sort of long-distance trail-running guys who have done Yurrebilla in the past. Even at my fittest I don't think I'd have managed the extra 100 or so points required to get near them.
Headed down Norton Summit Rd and Teringie Drive (rather than the southern rim of the park) and got into the suburbs with about 2 hours to spare, then proceeded to spend the next 20km picking off controls at an average of one every 7 min, which I had worked out that we needed to do if we were to get all but one on the flat and be back in time. Which we were, but it wasn't the easiest map to read in the dark so I was memorizing legs under streetlights and once my map memory nearly got me in trouble although thankfully there was a shortcut through a church carpark :) At the last control we saw the Normans (father and daughter team) and ran in with them; my legs died up the last hill and the finish layout was a bit of a schemozzle so we nearly didn't find the table to hand our control cards in in time, but eventually did so with 10 seconds to spare!
3rd overall and the top 2 teams contained the sort of long-distance trail-running guys who have done Yurrebilla in the past. Even at my fittest I don't think I'd have managed the extra 100 or so points required to get near them.
Friday Mar 14, 2014 #
Note
(rest day)
I was having trouble last night in Belair with my knee being really painful (wrong shoes for terrain and also really tight ITB from a lot of desk-sitting this week) so stretched a lot instead. It seems as though when I try not to put too much weight/pressure on hamstring, knee flares up, and vice versa. In the evening we went to have dinner with my grandfather for his 98th birthday :)
Thursday Mar 13, 2014 #
7 PM
running (Belair) 45:07 [3]
shoes: Asics Kayano 19
We went up through Echo Tunnel then stopped to explore the rocks between the waterfalls and assess their suitability as control sites for Zara's upcoming event. This took a while and eventually Zara, Simon & I had to hotfoot it down the hill from above the railway line as it was becoming quite dark. Great evening to be out in the bush, though, and the rising moon contrasted well against the pink stripes of cloud and the blue evening sky.
Wednesday Mar 12, 2014 #
8 AM
Note
(rest day)
Attack of the Killer Masseuse.
Same as last week, but shorter so proportionately less painful.
Had vague intentions of an evening jog but G & I had a random-parents encounter at the supermarket and then we treated them to supper at the local cafe, by which time it was cold and dark. I let them catch the bus home by themselves though, because they are responsible adults :)
Same as last week, but shorter so proportionately less painful.
Had vague intentions of an evening jog but G & I had a random-parents encounter at the supermarket and then we treated them to supper at the local cafe, by which time it was cold and dark. I let them catch the bus home by themselves though, because they are responsible adults :)
Tuesday Mar 11, 2014 #
6 PM
running (Belair triangle) 1:12:28 [3]
shoes: Asics GT-2000
Plodded up the hill, stopping not-infrequently to stretch calves. The bush smelled lovely and damp after rain but it was really humid, so I was super-slow and super-sweaty. Neither of these are desirable super-hero traits :)
Monday Mar 10, 2014 #
8 AM
running long 1:36:43 [3]
shoes: Asics GT-2000
Through Shepherds Hill up to Eden Hills and back down through the uni with some detours on the way back because it had stayed cloudy and wasn't too hot yet. Very slow and tired today though. Then I went and hung out at work some more.
7 PM
running (Monday night) 30:15 [3]
shoes: Asics Kayano 19
Down to Frank Smith Park and back up through the forest and orchard, mainly chatting with Zara (& Callum). Georff had been sent off in search of Fancy Burger which we sat around and ate with F&T and B&S afterwards, thereby making this feel like a proper public holiday.
Sunday Mar 9, 2014 #
9 AM
orienteering (Belair) 38:22 [3] 2.7 km (14:13 / km)
shoes: Inov8 X-Talon
From near the quarry on Sheoak Rd we trotted up to the top of the park then did the middle-style course from a few years ago, in reverse. The scrub is pretty thick where there's regrowth from a controlled burn and in other places the fallen timber also made it slow going. I was hesitant on 5 (small boulder which is often contentious) but found it okay, then lost time on 9 (small boulder which is often contentious).
10 AM
orienteering (Belair) 32:23 [3]
shoes: Inov8 X-Talon
From the middle of the old quarry, Simon had set 4 short loops which were not oriented to north. He took our compasses from us and had even turned some of the symbols around the wrong way! This didn't cause me any trouble but the steep scree slopes took a while to traverse and there was some fairly junky stuff underfoot. By the last loop I was so stuffed I was walking - and then I had to go into work for 3 hours.
A great training concept though :)
A great training concept though :)
Saturday Mar 8, 2014 #
Note
(rest day)
= 6.5 hrs at work, after which I was too buggered to go for a run. But I've arranged it so I won't be on call again until August :)
Friday Mar 7, 2014 #
7 AM
swimming 34:00 [3] 1.0 km (34:00 / km)
Warm in the pool but I got water in my ears.
7 PM
orienteering race (Belair SSS) 19:34 [4] 2.7 km (7:15 / km)
shoes: Inov8 X-Talon
Hardly had to help at the event tonight apart from control collecting, which was a relief after a very long week, so I hauled my unfriendly ultrafeminist ass around Bridget's tricksssy little course and did quite well, often because the controls were so easy to see that I just had to look in the right direction and I'd spot them. The Arrows celebrated the end of another successful Snap Sprint Series with pretty average pizza and I celebrated the fact that I can now go to Beechworth (severe lack of training notwithstanding) because EPAS Go Live has been postponed to April 4th.
Thursday Mar 6, 2014 #
6 PM
running 54:24 [3]
shoes: Asics Kayano 19
I didn't have a large enough window between finishing work (work schmerk; not looking forward to being on call this weekend) and online OA board meeting, to go to Belair. Ran across to the bottom of Randell's reserve by which time it was clear that my legs would not be willing to propel me up the hill, so I went across to Mitcham and then home. Felt incredibly gumby, as though each leg had to be propelled forward individually and there was no continuity of motion.
By the way, I am reading Eat Pray Love which I picked up for $3:25 in an op-shop. Nobody has ever mentioned what an incredibly boring (self-absorbed) book it actually is!
By the way, I am reading Eat Pray Love which I picked up for $3:25 in an op-shop. Nobody has ever mentioned what an incredibly boring (self-absorbed) book it actually is!
Wednesday Mar 5, 2014 #
7 AM
running (Shepherds Hill) 1:02:00 [3]
shoes: Asics GT-2000
Had intended a longer run but by the time I'd made it over to the park, I wanted to stop and walk. Staggered up the hill feeling as though someone had tied a baby elephant to my behind. Attempted to run faster on a flat section and it was as if my torso was made of wood with useless marionette legs attached.
1 PM
Note
Attack of the Killer Masseuse
Oh. My. God. Clearly I had amnesed how painful this process is. Physio's got nothing on massage in terms of inflicting torture! Adductors were worst of all, but butt came a close second. Hopefully now it won't ache any more when I sit down.
Oh. My. God. Clearly I had amnesed how painful this process is. Physio's got nothing on massage in terms of inflicting torture! Adductors were worst of all, but butt came a close second. Hopefully now it won't ache any more when I sit down.
Tuesday Mar 4, 2014 #
6 PM
running (Morialta) 44:18 [3]
shoes: Asics GT-2000
Took 47 min to drive across town tonight :( so nobody was there when I got to Morialta, although Troy materialised and socialised briefly before zooming off into the distance. I plodded up to Deep View (legs are absolutely lactic despite not having been made to do any real effort, my hamstring has been horrible any time I sat down today, and my back stiffens up in the night so regularly wakes me with pain at 4-5am) and when I got over towards the Central Track was feeling rather overheated and slightly queasy from this, so rested a bit before heading around the top of First Falls. Had to try really hard not to step on lizards which were skittering everywhere; tiny skinks and little dragons with frilled necks, yellow cheeks and blue-green flanks! Definitely felt better after run than before, but think Z is going to be shortchanged by her choice of rogaine partner because there's no way I can run for 4 hours by the 15th.
Monday Mar 3, 2014 #
7 PM
running (Monday night) 40:26 [3]
shoes: Asics Kayano 19
Down to Frank Smith Park, up the creek to Hawthorndene oval and back over to F&T's with B&S, Tyson, Troy.
Sunday Mar 2, 2014 #
10 AM
orienteering race (Belair) 48:42 [4] 6.8 km (7:10 / km)
shoes: Inov8 X-Talon
Wallaringa club training day, using the permanent courses which start from near Belair station. Frank had set a couple of moderate courses which went cross country between the permanent controls. I ran reasonably hard on the first one and didn't feel too bad, so then I ran the second course which had some identical legs but was still good terrain practice, racing Andrew who was doing it in reverse. This one basically went down to the lake then came back up the hill. I died shortly after encountering Andrew at the halfway mark, and by the time I got back up the hill he'd probably cracked a cold beer and put his feet up, but at least there was incentive for me to keep running.
3.6km 26:09
3.2km 22:33
Followed by club brunch at Sheoak café and then parents & I went blackberrying in the National Park. I think we got our entry fee's worth :)
3.6km 26:09
3.2km 22:33
Followed by club brunch at Sheoak café and then parents & I went blackberrying in the National Park. I think we got our entry fee's worth :)
7 PM
riding (Brownhill Creek) 58:00 [3] 19.5 km (2:58 / km)
Too nice an evening not to. And Geoff was reasonably happy when he came back from Sydney as his dad's now out of intensive care and able to feed himself. (It was another attack of whatever obscure autoimmune condition got him last August.)
Saturday Mar 1, 2014 #
7 AM
swimming 34:00 [3] 1.0 km (34:00 / km)
Such a beautiful morning to be in the pool. And then at least I felt I'd done something outdoorsy, despite having to spend the first day of autumn in an EPAS training workshop from 9am-6pm.