Training Log Archive: Brodie NankIn the 30 days ending Sep 30, 2011:
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Monday Sep 26, 2011 #
4 PM
Running 32:55 [4] 7.0 km (4:42 / km) +180m 4:10 / km
shoes: Karhu Strong
First run on my ankle and I was feeling SO GOOD!!! Slower at the start through the trails of Kate Reed and then the last km on the road which I did 3:45 km and my ankle felt fine. Pretty happy with this and just one more easy run on Wednesday before Oceania.
Sunday Sep 25, 2011 #
12 PM
Mountain Biking race (Urban Rogaine) 3:00:03 [4] 37.24 km (12.4 kph) +682m
Urban MTB rogaine in Hobart with ash and louis. Was sweet as. Hard riding without clip in shoes, especially in the actual MTB techy tracks up and downhill. Some really steep uphills which were shit and some steep descents that were sweet as. Went alright and won the 3 hour race with the most points and halved what the guys got for the six hour. Was really good fun, should have done the 6.
Friday Sep 23, 2011 #
Strength and Conditioning (Ankle Rehab) 20:00 [3]
A bit on ankle stregnthening exercies at the physio, some time on the rower and some time on the bike.
Ankle is feeling much better so.. BRING ON OCEANIA!!
Ankle is feeling much better so.. BRING ON OCEANIA!!
4 PM
Mountain Biking 25:00 [4] 11.2 km (26.9 kph) +100m
Went riding again this afternoon with Shaun after he went to the physio. Were riding fast as because most of it was downhill and we were being slowly passed by cars. Not long after we got onto the west tamar highway in the bike lane Shauns realised that his tire had a fast leak.... Shame we didin't get to ride back becasue it would have been a challenge. Good ride anyway.
Thursday Sep 22, 2011 #
Note
(rest day)
Was gonna go riding but shaun had something on, guess I needed a rest anyway.
Wednesday Sep 21, 2011 #
4 PM
Mountain Biking 1:05:15 [4] 26.06 km (24.0 kph) +161m
Same ride as yesterday with shaun. Highlights were:
A Little bogan throwing his dog in front of shaun.
Riding through a cloud of bugs and getting a mouthful.
Riding alongside cars in a 50 zone... and
When I saw this prime chick running, got distracted and turned to tell shaun and crashed into him...
A Little bogan throwing his dog in front of shaun.
Riding through a cloud of bugs and getting a mouthful.
Riding alongside cars in a 50 zone... and
When I saw this prime chick running, got distracted and turned to tell shaun and crashed into him...
Tuesday Sep 20, 2011 #
4 PM
Mountain Biking 1:09:13 [4] 26.06 km (22.6 kph) +161m
Another ride with Shaun cause my ankle is still hurting. Going to physio tommorrow to get it checked out. Good ride from shauns house into town through tailrace and then a loop around hertiage and then along vermont road, down past k mart and back to tailrace. Goin along the highway was really good, we were flying.
Monday Sep 19, 2011 #
4 PM
Mountain Biking 1:15:00 [3] 23.0 km (18.4 kph) +400m
Riding with Shaun from his house out to Tasmania Zoo and then back. Not running for a couple of days to get my ankle feeling better. Shaun has just started riding as physio for his knee and has lost a lot of stregnth and fitness so i did a fair bit of waiting at the top of the hills which were bloody tough for me. Was slower than what I would probably would have riden but it was a nice cruise on an pretty good arvo.
Sunday Sep 18, 2011 #
9 AM
Forest Orienteering warm up/down 45:00 [3] 7.0 km (6:26 / km)
shoes: Inov-8 X-Talon 190
Includes warm up, warm down and control collection. Control collection was death.
10 AM
Forest Orienteering race 32:19 [5] *** 6.18 km (5:14 / km) +115m 4:47 / km
shoes: Inov-8 X-Talon 190
Tasmanian Relay Champs at Glen Stuart with Ash and Todd in Open Mens. Was the first runner in the mass start against Stuie. We had a split at number 1 and didn't see him after that. Ended up beating him by about 10 mins cause he stuffed up. Made a few little mistakes and lost about 2-3 minutes. Ash ran really well as well but todd ran off map and lost a bit of time and we ended up coming 2nd. Gonna have a few days off running to get my ankle better becasue it hurt all weekend.
Saturday Sep 17, 2011 #
9 AM
Forest Orienteering warm up/down 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Inov-8 X-Talon 190
10 AM
Forest Orienteering race 1:06:32 [5] **** 13.03 km (5:06 / km) +280m 4:37 / km
shoes: Karhu Fast
Tasmanian Long Distance Champs at Glen Stuart. Ona 1:15000 map which was a big change from Pittwater to weeks ago which was 1:7500. Scale threw me out at the start and ran quite well after that. Was a bit vague in places and made a mistake on one of the long legs. Other than that only made small mistakes, lost about 3-4 mins all up. Did an epic fence fail but couldn't find a photo that did it justice which absolutely killed my back. Course legnth was 11.6 so I only ran an extra 1.4km which was pretty good. Really happy with how I ran and got the win for M21E.
Thursday Sep 15, 2011 #
Note
(rest day)
Trying to make sure my ankle is fully healed by the weekend. Probably won't do anything tommorrow either for the same reason.
Wednesday Sep 14, 2011 #
10 AM
Forest Orienteering race (O-Camp) 39:30 [5] **** 6.21 km (6:22 / km) +206m 5:27 / km
shoes: Inov-8 X-Talon 190
Camp Champs at Mt Pearson
Lost the race really early on when I thought Oscar was a decoy and actually wasn't racing and made a mistke on the first control, leading ash, louis and jade. After that kept forgetting to punch and lost more time on oscar and in hte end never caught up to him. Pretty happy with how my ankle held up and my navigation apart from the first control.
Lost the race really early on when I thought Oscar was a decoy and actually wasn't racing and made a mistke on the first control, leading ash, louis and jade. After that kept forgetting to punch and lost more time on oscar and in hte end never caught up to him. Pretty happy with how my ankle held up and my navigation apart from the first control.
Tuesday Sep 13, 2011 #
9 AM
Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Inov-8 X-Talon 190
For the day.
10 AM
Forest Orienteering (O-Camp) 44:11 [4] **** 6.65 km (6:39 / km) +123m 6:05 / km
ahr:175 max:190 shoes: Inov-8 X-Talon 190
Control Flow and route choice exercise at Littlechilds Creek. Little bit easier running today than yeasterday which is strange but we were on a fairly tame part of the map. Was running really good but hen made an error due to not listening that the green had been burnt in one place and that turned into a big mistake. lost about 10 minutes which was pretty disapointing.
12 PM
Forest Orienteering (O-Camp) 35:20 [4] **** 5.48 km (6:27 / km) +105m 5:53 / km
ahr:182 max:203 shoes: Inov-8 X-Talon 190
Same sort of exercise but concentrating more on route choice at Littlechilds Creek. Ran really well with one small mistake but the marshes slowed me down and I rolled my ankle halfway round. Caught ash at 2 and Jarrah at 7 and Jarrah stayed with me for the rest and came down to a race to the finish. Ankle was hurting when I was with Jarrah but tried to push and my navigation felt really good. Sprint finish which i won and was pretty happy with.
Monday Sep 12, 2011 #
10 AM
Running warm up/down (O-Camp) 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov-8 X-Talon 190
For The Day and control collection
Forest Orienteering (O-Camp) 43:58 [4] **** 5.98 km (7:21 / km) +205m 6:17 / km
ahr:183 max:197 shoes: Inov-8 X-Talon 190
Attackpoint exercise also emphaising on simplification and exit directions. Was at Mt Pearson and was really thick in areas, especially one of the longer legs that I had to battle with the ferns for about 500m. Felt really good throughout navigationally and my sickness has been cured.
12 PM
Forest Orienteering (O-Camp) 40:39 [4] *** 4.9 km (8:18 / km) +126m 7:21 / km
ahr:174 max:194 shoes: Inov-8 X-Talon 190
Memory exercise in pairs at Mt Pearson. Went with Louis and we slowed down a little bit on this exercise. Was a pretty good exercise but the hills were loose underfoot and hard climbs even if they were short. Had the best downhill leg and was running as well as this guy:
http://43moc2010.files.wordpress.com/2010/08/gueor...
http://43moc2010.files.wordpress.com/2010/08/gueor...
Sunday Sep 11, 2011 #
2 PM
Sprint Orienteering race (O-Camp) 10:00 [5] 3.0 km (3:20 / km)
shoes: Inov-8 X-Talon 190
Sprint Orienteering Relay around St Helens school, pretty boring but my team won. Also includes other race we did which was this memory thing where you had to remeber where a control was and then draw it on a map after running back 100m.
Friday Sep 9, 2011 #
Note
(sick)
Thursday Sep 8, 2011 #
Note
(sick)
Wednesday Sep 7, 2011 #
Note
(sick)
Went to the doctor yesterday and have been told I have a chest and sinus infection. Supposedly last week I had a small virus and over the weekend it developed into a secondary virus. My doctor told me I couldn't run for the rest of the week and can only do our orienteering camp that starts on sunday at 80%. Pretty annoyed because this sickness is fucking up my lead up to oceania champs... FML
Monday Sep 5, 2011 #
Note
(rest day)
Bit sore from yesterday and cold has got worse, not happy :)
Sunday Sep 4, 2011 #
Note
Couldn't get my quickroute up but here is the info off my garmin.
10 AM
Running warm up/down 25:00 [3] 4.0 km (6:15 / km) +20m 6:06 / km
11 AM
Forest Orienteering race 1:24:04 [5] ***** 12.29 km (6:50 / km) +65m 6:40 / km
ahr:182 max:192 spiked:25/30c (sick)
Still a little bit sick and legs were sore for some reason this morning. Cold didn't stop my running though and when I started running my legs stopped hurting. Still didn't run my fastest but didn't really affect time because i had to slow down in the tricky terrain.
Ran really well navigationally and won course 1 by 10 minutes over Stuie. had one two minute mistake and other than that spiked most of the other 29 controls.
Best moment was when I made two horses skitz out on the beach.
Decided to take a route choice along the beach and came flying off a 2m sand cliff onto the beach and made a hectic commando roll landing like so:
http://kathyescobar.files.wordpress.com/2008/04/cl...
Two guys were riding along the beach on horses and when i landed the horses skitzed out and started going crazy. One guy managed to hold on like so:
http://1.bp.blogspot.com/-jZo9qVHVi2k/ThSmhYOXieI/...
Other guy wasn't so lucky and got thrown off but got stuck in the stiruups and got dragged for a few metres like so:
http://blogs.reuters.com/oddly-enough/files/2010/0...
I then proceeded on my route choice, laughing the whole way up the beach.
Ran really well navigationally and won course 1 by 10 minutes over Stuie. had one two minute mistake and other than that spiked most of the other 29 controls.
Best moment was when I made two horses skitz out on the beach.
Decided to take a route choice along the beach and came flying off a 2m sand cliff onto the beach and made a hectic commando roll landing like so:
http://kathyescobar.files.wordpress.com/2008/04/cl...
Two guys were riding along the beach on horses and when i landed the horses skitzed out and started going crazy. One guy managed to hold on like so:
http://1.bp.blogspot.com/-jZo9qVHVi2k/ThSmhYOXieI/...
Other guy wasn't so lucky and got thrown off but got stuck in the stiruups and got dragged for a few metres like so:
http://blogs.reuters.com/oddly-enough/files/2010/0...
I then proceeded on my route choice, laughing the whole way up the beach.
Saturday Sep 3, 2011 #
Note
Played some crazy slamball at louis's which would nearly count as training. Also Louis was giving out some texting tips from his new handbook :)
9 AM
Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
(sick) shoes: Karhu Fast
10 AM
Running race (Cross Country) 20:05 [5] 5.35 km (3:45 / km) +57m 3:34 / km
(sick) shoes: Karhu Fast
Came down to Hobart last night for orienteering tommorrow so decided to run cross country at Louis's club. This was actual cross country unlike Launceston's with horsejumps, muddy tracks, grass, sand, creeks, bare rock and fences.
Still felt a little sick and realised when I was running that I wasn't quite over it. Struggled with my breathing but was still feeling quite strong. Ran well i think and saw the funniest fence fail, a bit like this:
http://3.bp.blogspot.com/_h9OzB7-KVsw/SNfeDIf17xI/...
Still felt a little sick and realised when I was running that I wasn't quite over it. Struggled with my breathing but was still feeling quite strong. Ran well i think and saw the funniest fence fail, a bit like this:
http://3.bp.blogspot.com/_h9OzB7-KVsw/SNfeDIf17xI/...
Thursday Sep 1, 2011 #
Note
(sick)
Getting better.....