Training Log Archive: ShotRatIn the 7 days ending Jun 7, 2010:
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Monday Jun 7, 2010 #
11 AM
Pram Run 28:27 [1] 4.56 km (6:14 / km)
shoes: Brooks Adrenaline GTS 9
Took advantage of the LW and had a short run with the kids to shake out the soreness from yesterday.
Sunday Jun 6, 2010 #
Event: Gunapin Ridge Badge Event
10 AM
Running warm up/down 9:06 [1] 1.02 km (8:55 / km)
Orienteering race (Course 1 M21A) 1:44:51 [4] **** 13.2 km (7:57 / km)
Return to the M21A ranks. GPS distance 14.2km
#1 safe and straight.
#2 Used the big clump of rocks near #9 and came straight into it.
#3 Picked my way through the bits and pieces, again straight at it.
#4 Came out E on the clearing and into the control.
#5, 6, 7, 8 Straight
#9 Almost S to track, along track and in once I spotted the clump of rocks.
#10 Straight at the big rock surface and then through to the control
#11 Very cautious, didn't want to over run it.
Faffed my way to the map change and then took AGES to reload the control descriptions.
#13 More or less straight, but left around the big rocks.
#14 Straight most of the way until after the track and then a bit left to avoid going over the hill.
#15, 16, 17 Straight, bit of a fluff on 17
#18 Went via 13 and then around the left. Starting to get tired here.
#19 Straight
#20 Back to the big rock surface via the grey and yellow. Saw Rachel heading in a completely weird direction and lost a little concentration.
#21 Straight, via the little circle of grey (for the second time).
#22 Drppoed a little left around the rocks half way and up via the yellow and grey.
#23 Straight
#24 Straight to a rock, circled it and scratched my tired head. Then saw some others heading at a rock with intent and went that way and found it.
# 25 Back over the big bit of grey, then the little circle of grey, both for the thrid time.
#26 Round to the right
and off to the finish.
Lessons learnt;
a. Fitness is getting there. Felt good for a long time (until about #18) and then just slogged it through from there.
b. Carry some gels and maybe a water belt to help with the tail end tiredness.
Happy enough, but bloody tired too!
#1 safe and straight.
#2 Used the big clump of rocks near #9 and came straight into it.
#3 Picked my way through the bits and pieces, again straight at it.
#4 Came out E on the clearing and into the control.
#5, 6, 7, 8 Straight
#9 Almost S to track, along track and in once I spotted the clump of rocks.
#10 Straight at the big rock surface and then through to the control
#11 Very cautious, didn't want to over run it.
Faffed my way to the map change and then took AGES to reload the control descriptions.
#13 More or less straight, but left around the big rocks.
#14 Straight most of the way until after the track and then a bit left to avoid going over the hill.
#15, 16, 17 Straight, bit of a fluff on 17
#18 Went via 13 and then around the left. Starting to get tired here.
#19 Straight
#20 Back to the big rock surface via the grey and yellow. Saw Rachel heading in a completely weird direction and lost a little concentration.
#21 Straight, via the little circle of grey (for the second time).
#22 Drppoed a little left around the rocks half way and up via the yellow and grey.
#23 Straight
#24 Straight to a rock, circled it and scratched my tired head. Then saw some others heading at a rock with intent and went that way and found it.
# 25 Back over the big bit of grey, then the little circle of grey, both for the thrid time.
#26 Round to the right
and off to the finish.
Lessons learnt;
a. Fitness is getting there. Felt good for a long time (until about #18) and then just slogged it through from there.
b. Carry some gels and maybe a water belt to help with the tail end tiredness.
Happy enough, but bloody tired too!
Thursday Jun 3, 2010 #
6 AM
Running 33:37 [1] 5.94 km (5:40 / km)
shoes: Brooks Adrenaline GTS 9
Easy recovery run.
Wednesday Jun 2, 2010 #
6 AM
Running intervals 49:28 [4] 9.09 km (5:27 / km)
shoes: Brooks Adrenaline GTS 9
2x1.5km in 6:30 then 2x1km in 4:00 with 90 sec recovery.
6:26
6:25
3:59
3:58
Feeling okay. Some soreness in the muscle on the outside front of my right hip (since weekend). Didn't feel it while running, but a bit niggly during the day.
Looking forward to a decent run in the bush.
6:26
6:25
3:59
3:58
Feeling okay. Some soreness in the muscle on the outside front of my right hip (since weekend). Didn't feel it while running, but a bit niggly during the day.
Looking forward to a decent run in the bush.
C • plan 2