Training Log Archive: PwattsIn the 31 days ending Mar 31, 2009:
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Monday Mar 30, 2009 #
Running 25:18 [3] 5.0 km (5:04 / km)
ahr:154 max:172
Went for a recovery run around the neighbourhood. Also did my good deed for the day. There was a young guy whos car had run out of petrol and he was trying to push start it. Problem was he had emphysema so couldnt push it far. Decided to use it as restance training and push his car down the street till he had enough momentum to roll it down hill to the pertol station. I continued on with my run when he was on his way
Sunday Mar 29, 2009 #
Orienteering race (TOS) 1:30:59 [5] **** 11.5 km (7:55 / km)
Half way though this event i had issues with my Garmin so i dont have any detailed stats. 11.5 km race. First 3 controls were good. Saw callum at 3 and then made errors at 4, 5 & 6. Probably made between 8 and 10 min of error over those controls. Callum go away from me at 6. I told myself to stop, concentrate and just run my own race.
Saw callum at 7.
I was really happy with the rest of my run, but it was an exhausting race because of the steep hills at the start and the long legs (2 legs over 10 mins, didnt make an error they were just long.)
Saw callum at 7.
I was really happy with the rest of my run, but it was an exhausting race because of the steep hills at the start and the long legs (2 legs over 10 mins, didnt make an error they were just long.)
Friday Mar 27, 2009 #
Running 1:12:53 [3] 14.37 km (5:04 / km)
ahr:162 max:184
Woke up and went for a run before breakfast (which meant i started the run at 10). did a loop around some near by suburbs. It was a challenging run because i hadnt eaten and was a bit fatigued from yesterday. Might need a rest or light day tomorrow to make sure i've kicked this cold.
Thursday Mar 26, 2009 #
Running 41:30 [3] 7.68 km (5:24 / km)
ahr:164 max:184
still feeling a bit sluggish from this cold. Went for a light run on some near by trails, felt slow but it was good to get out for a run
Orienteering (Sprint races) 59:24 [3] 7.33 km (8:06 / km)
ahr:158 max:191
Pat S set up a series of head to head sprints with pivot controls and loops. Just some practice runs for fun. We had 3 different runs, the first one was 12 min, second 6 min and third 12 min (approx) but i just timed from the start of the session as we had to run to different start points etc.
Good courses set by pat, i really enjoyed the head to head stuff and the having several controls in a small area ( the second race had alot of controls along a rocky outcrop.)
Good courses set by pat, i really enjoyed the head to head stuff and the having several controls in a small area ( the second race had alot of controls along a rocky outcrop.)
Wednesday Mar 25, 2009 #
Orienteering race 29:32 [4] ** 5.66 km (5:13 / km)
ahr:181 max:192
Local schools event, felt okay. Bit sluggish from the cold but i'm pretty much over it which is great! No errors during the run, good course though.
Tuesday Mar 24, 2009 #
Note
(sick)
I was going to do some terrain intervals this arvo but after work my head was banging, nose was blocked and i had a headache. Hopefully i get over this cold before it starts
Monday Mar 23, 2009 #
Strength and Conditioning 1:00:00 [2]
Just upper body and core
Sunday Mar 22, 2009 #
Orienteering race (Long) 1:10:57 [5] **** 15.42 km (4:36 / km)
ahr:176 max:191
Felt physically fine this whole race. Only got made 2 note-worthy errors. Generally a good run. I ran half of the first loop, all of the second loop and half of the last loop by myself. So i was happy with my time and nav seeing as i didnt have others around. For the final half of the last loop i was caught by oscar and nick then we caught ollie mitchel. We ran as a group then i decided to take a different route to get to 12, this worked and i got a gap between me and the small pack. I dont mind taking a risk like that if it will get me ahead of the group.
Overall i was happy with my navigation over the weekend. I was a bit disapointed in my phycical ability in the middle but i think that was just because the conditions were exteme opposite of what i run in.
Good weekend.
Overall i was happy with my navigation over the weekend. I was a bit disapointed in my phycical ability in the middle but i think that was just because the conditions were exteme opposite of what i run in.
Good weekend.
Saturday Mar 21, 2009 #
Orienteering race (Sprint) 17:23 [5] **** 3.62 km (4:48 / km)
ahr:190 max:203
I was a bit cautious at the start, I wanted to make sure my navigation was solid from the start of the run. My nav went well, i had a bit of trouble in the control circle at 10 cause i couldnt see the control. Overall i was very happy with my run, i kept in contact with the map the whole way. I probably need to do some more speed work to make "dead legs" across ovals or along tracks faster.
Orienteering race (Middle) 37:01 [5] **** 6.2 km (5:58 / km)
ahr:187 max:198
Having a chasing start ment that i had only run 200m and oscar and leon were right behind me. I tried to leave them by having a different route choice to 1, but we all got there at the same time. I had the same course as lochy and leon. I was just behind them from control 2 to 13 but couldnt get infront cause they were just a bit too fast for me. 13 to 14 was a long route so i thought i'd try get ahead of them by taking a less obvious route choice. I tried and it didnt work. Also had a 20s mistake on the leg which didnt help, think i lost 2 min cause of that route/ mistake. By control 15 i was physically wrecked from the heat and the dryness. kurt and josh caught me but i just couldnt keep up which was a bit disapointing.
Friday Mar 20, 2009 #
Note
(rest day)
Spent thmost of the day traveling
Thursday Mar 19, 2009 #
Running 43:11 [3] 8.5 km (5:05 / km)
ahr:163 max:184
Went for a trail run to break in my new pair of shoes- salomons xa pro ultra. It was nice, few hills and loose rocky track. Shoes felt good, ankle felt good, muscles felt good.
Wednesday Mar 18, 2009 #
Running hills 36:41 [5] 5.14 km (7:08 / km)
ahr:162 max:193
I was going to do the same run as yesterday but just after i started i decided i felt like pushing myself hard. So i went to a local reserve which has a steep muddy track and did 6 intervals of 1min 30 up and 1min 30 down. Had a 3 min break then did 4 hills up another track, 1m 20 up and 1 min down. The run home had 2 more steep hills in it, so in total i did 12 good hill intervals and felt fit up all of them
Tuesday Mar 17, 2009 #
Running 42:01 [3] 8.83 km (4:46 / km)
ahr:165 max:191
Strapped my ankles and went for a run. Just a street run but it had about 8 good hills over 200m long and one of those was a long sloping one that went up for about 2km. Felt good on the run, ankle wasnt sore at all and body felt fresh from the days off.
Monday Mar 16, 2009 #
Strength and Conditioning 1:00:00 [2]
(injured)
Same as yesterday, just longer. Swelling has gone down on my ankle
Sunday Mar 15, 2009 #
Strength and Conditioning 30:00 [2]
(injured)
My ankle is still sore, but i can walk on it today so thats a big improvement on yesterday. Just did upper body work and core stability at home today.
Saturday Mar 14, 2009 #
Running race (Tassie Trail Run) 1:24:02 [5] 12.87 km (6:32 / km)
ahr:181 max:198
Had a race today as part of the Tassie Trail Run series. The race went 5km up Mt Wellington on some narrow trails. For this part of the run I stuck behind Ryan Smyth but almost at the top i had to walk 50metres and he got away from me. My HR was 193 the whole way up the mountain.
Finally hit some flat followed by downhill. There was alot of boulder hopping as the tracks were small and occaionally came out onto large boulder fields. In a downhill section i rolled my ankle really badly, with 5 km to go about 6 people over took me after this- i just couldnt keep up a good pace.
In the last km i tried to speed up to catch the guy infront, straight away went over on my ankle. another guy over took me and i fended off someone else.
REALLY sore ankle, having trouble walking on it at the moment
Finally hit some flat followed by downhill. There was alot of boulder hopping as the tracks were small and occaionally came out onto large boulder fields. In a downhill section i rolled my ankle really badly, with 5 km to go about 6 people over took me after this- i just couldnt keep up a good pace.
In the last km i tried to speed up to catch the guy infront, straight away went over on my ankle. another guy over took me and i fended off someone else.
REALLY sore ankle, having trouble walking on it at the moment
Friday Mar 13, 2009 #
Note
(rest day)
Had a day off today, i have a run tomorrow that i'll run pretty hard. Looking at this week in hours by intensity i think it'd be wiser to have a rest day today rather than risking an injury
Thursday Mar 12, 2009 #
Orienteering race 24:33 [4] ** 4.2 km (5:51 / km)
ahr:175 max:191 13c
Corporate Challenge run today at the waterworks. It was a choose your own adventure course. there were 15 controls on the map but you only had to visit 13 so the choice of which ones to leave was up to you. After talking with a few other people i think the controls i left off were the correct ones, as it ment i had less hill climbing. Still a tonne of hills as it was the waterworks.
At the start my knee felt like it was going to blow out just under the knee cap, but it didnt. i'll keep an eye on it
At the start my knee felt like it was going to blow out just under the knee cap, but it didnt. i'll keep an eye on it
Wednesday Mar 11, 2009 #
Running 26:46 [3] 5.5 km (4:52 / km)
ahr:159 max:180
Ran from home to an orienteering event at the Domain. Alot of decent size hills on this run, its just undulating the whole way with a long one at the end.
Orienteering race 23:04 [4] * 4.46 km (5:10 / km)
ahr:175 max:192 9c
Short race (4km) around the Domain. After last weeks terrible run on this map i was more careful and paid far greater attention to what i was doing than i had last week. Good course set by Stuart. The first 5 controls used areas that arnt often used and the last 4 were not technically hard but were physically hard as they were all uphill.
Running 28:25 [3] 5.33 km (5:20 / km)
ahr:167 max:183
Ran home from the Domain after orienteering. Again it was hilly but i surged up each hill well and felt great at the end of the run
Monday Mar 9, 2009 #
Orienteering race (Middle) 1:06:52 [5] **** 9.46 km (7:04 / km)
ahr:176 max:195 20c
Middle Distance event (7.2km). Bit of a scrappy race. about 3 mistakes during the race and all were caused by a lack of confidence and logic. I was going perfectly to the control in each case then started to think i might not be in the right place. Each time i was a few hundred meters short of the control. Next time i feel this way i will make sure i stop then i'll check exactly where i am and hold my nerve to keep going.
Again i went out first because i wanted to be alone in the forest again. However this time there were alot of people from other courses around. Callum caught me up because of an error i made and from then on i couldnt shake him. He just stuck behind me and no matter how fast i ran through the middle of the course i couldnt ditch him.
For the last 4 controls the navigation was really easy and physically i was feeling great so i cranked the speed up to a full on sprint and managed to get about a minute on callum.
Again i went out first because i wanted to be alone in the forest again. However this time there were alot of people from other courses around. Callum caught me up because of an error i made and from then on i couldnt shake him. He just stuck behind me and no matter how fast i ran through the middle of the course i couldnt ditch him.
For the last 4 controls the navigation was really easy and physically i was feeling great so i cranked the speed up to a full on sprint and managed to get about a minute on callum.
Sunday Mar 8, 2009 #
Orienteering race (Long) 1:25:10 [5] **** 11.46 mi (7:26 / mi)
ahr:175 max:192 23c
Long course today (9.2km). The start times were pre allocated and race conditions were meant to simulate easter ( 2min between runners etc). I was first starter which is something i have never done before. At control 3 i got caught up by Stuart Lawrie because of an error i made. By control 7 i had caught him then by control 8 i'd left him and didnt see him again. I ran the rest of this race alone, rarley even seeing people on other courses.
My time for this run is middle of the field but i am quite happy with it because i ran all but 1k of this race on my own with not many people on the map. The other people on my course finished in groups and had run alot of their races in packs, which are faster and require less nav.
Physically i felt great. There were several large hills in the run which i had to cross and i could comfortably run them all the way without feeling tired. Towards the end of the race i had enough in the tank to run fast when i was confident of my route
My time for this run is middle of the field but i am quite happy with it because i ran all but 1k of this race on my own with not many people on the map. The other people on my course finished in groups and had run alot of their races in packs, which are faster and require less nav.
Physically i felt great. There were several large hills in the run which i had to cross and i could comfortably run them all the way without feeling tired. Towards the end of the race i had enough in the tank to run fast when i was confident of my route
Saturday Mar 7, 2009 #
Orienteering race 38:54 [4] **** 5.75 km (6:46 / km)
ahr:183 max:196 9c
Short course (4km) in St helens. Lots of erosion gullys and ditches on this map. I had my map folded over control 3 &4 so when i got to control 2 i ran to control 5 because the line from 4-5 went via 2. So navigated really well from 2-5 then had to nav over 1km back to get to 3. big error on my behalf, around 5 mins.
There had been a training camp in St helens while i was still in NZ and they had done alot of running on this map, most of the guys recognised some of the legs on this course cause they were used in the camp. I would have liked that advantage.
There had been a training camp in St helens while i was still in NZ and they had done alot of running on this map, most of the guys recognised some of the legs on this course cause they were used in the camp. I would have liked that advantage.
C • ???? 3
Friday Mar 6, 2009 #
Running 38:03 [3] 7.81 km (4:52 / km)
ahr:166 max:185
Still felt a bit crap today but I had some more motivation (yesterday i had none). I felt like i needed to go for this run to prove to myself I was still in good condition. While i was running i thought about what i will do tomorrow when i run the sprint race and what i will focus on in all my races this weekend
C • Hope 1
Thursday Mar 5, 2009 #
Note
(rest day)
I felt pretty shit physically and mentaly after yesterday. I took today off because i'm treating this weekends 3day in st helens like it was the easter 3 day so i want to be in peak condition
Wednesday Mar 4, 2009 #
Orienteering race 35:50 [4] * 5.97 km (6:00 / km)
ahr:168 max:194 13c
Shocking run. absoloute hate. Basic map, in an area i have run countless times and i made a 15 min mistake. unforgiveable.
However i will learn from this. It's taught me to respect the map no matter what and always be mentaly prepared before each race, regardless of how hard it is ment to be. Keep the same mental routine
However i will learn from this. It's taught me to respect the map no matter what and always be mentaly prepared before each race, regardless of how hard it is ment to be. Keep the same mental routine
Tuesday Mar 3, 2009 #
Note
(rest day)
Felt really tired and lifeless today so i'm having a rest. I've got a 3 day comp this weekend so i dont want to be fatigued for that.
Monday Mar 2, 2009 #
Running 20:49 [3] 4.29 km (4:51 / km)
ahr:146 max:161
I went for a run around risdon brook dam with dad today. My legs felt heavy from that tennis yesterday so i decided to just run as a pacer for dad. By the end of the run my legs felt looser so i picked up the pace a tad to push dad. He ran 40s faster than his previous PB, so i'll claim that as a good days run
Sunday Mar 1, 2009 #
Orienteering race 35:53 [5] *** 6.96 km (5:09 / km)
ahr:182 max:193
Had a race today at seven mile beach and some of the pittwater map. the map had some technical bits, but the course its wasnt as technical as it could be so i was a tad disapointed. I had a great run, only two small errors, probably lost me a min total so they werent that bad. I'm very pleased with this run.
Tennis (Casual game) 1:45:00 [2]
Got home from orienteering and had a couple of messages on my phone telling me to come play, went along for a hit. A couple of matches had really intense points with alot of running. i was a bit tired so didnt win many games