Training Log Archive: Brodie NankIn the 31 days ending Jan 31, 2012:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||
Tuesday Jan 24, 2012 #
Running long (Terrain) 2:09:48 [3] 22.66 km (5:44 / km)
shoes: Inov-8 X-Talon 212
Good run in h only terrain I could find, beaches, rocky headlands, cstabush and paddocks.
Sunday Jan 15, 2012 #
Note
Back in Tassie. Time to start my logging again :)
Wednesday Jan 11, 2012 #
9 AM
Running race (3km Time Trial) 10:36 [3] 3.0 km (3:32 / km)
shoes: Karhu Fast
Time Trial on a shitty grass track into a headwind on the back strait. Garmined 3.17km. Pretty happy with this due to the shit shoes for the conditions and the lack of speed training.
Tuesday Jan 10, 2012 #
Running warm up/down 15:00 [3]
2 PM
Forest Orienteering 19:45 [4] 4.15 km (4:46 / km) +84m 4:19 / km
shoes: Inov-8 X-Talon 212
Training exercise on Mt Majura west. Had to put out a control and then complete a loop finishing at your control. Finished second but had a longer course than Kas.
Monday Jan 9, 2012 #
11 AM
Sprint Orienteering intervals 25:00 [4] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: Karhu Fast
Sprint intervals with Olle, Ash, Kas and Aaron. Pretty sick.
Friday Jan 6, 2012 #
6 PM
Running (Recovery) 1:00:25 [3] 11.3 km (5:21 / km) +50m 5:14 / km
shoes: Karhu Strong
Pretty chilled run along the beach to wollongong and then back along the cycleway. Beach was shitty as to run on but was a nice time for running.
Thursday Jan 5, 2012 #
12 PM
Mountain Biking 1:05:00 [3] 14.0 km (12.9 kph) +150m
RIde with ash through some rainforest on some mountainbike trails. Pretty fun with a sweet downhill at the end.
Wednesday Jan 4, 2012 #
4 PM
Running long 1:57:05 [4] 20.06 km (5:50 / km) +680m 4:59 / km
shoes: Karhu Strong
Killer run. Ran from the botanical gardens in Wollongong, up Mt Kiera, a loop around, back down and then back to corrimal. Good run without music running through some pretty cool sub-tropical rainforest. Was so good.
6 PM
Stretching 10:00 [3]
Tuesday Jan 3, 2012 #
Note
(rest day)
Driving to Wollongong today.
Monday Jan 2, 2012 #
2 PM
Running 56:38 [3] 12.01 km (4:43 / km) +127m 4:29 / km
ahr:169 max:179 shoes: Karhu Strong
Was supposed to be 15-20km but ran out of time as we were playing laser tag at 3:30. Ran the cycle track from kotara to past red head but didn;t make it to the end which was dissapointing. There were some sweet trails off to either side but didn't explore as i was on a tight schedule. Struggled in the heat, IT WAS HOT.
Sunday Jan 1, 2012 #
Note
Bit of an overvew of the five days:
Day 1 - Sprint
Felt like a ran with no major mistakes, only making one 30 second error and a few other hesitations. Had a shock when I saw the results as I knew I was running fast but I didn't think I ran that slow (Olle beating me on an injured ankle). When I compared splits, I found that I lost around 5-10 secs on each control which added up after 30 controls.
Day 2 - Middle
Early mistakes with a loss of 2:30 allowed Kas to catch me which annoyed me a little. Ran the rest of the race trying to get away from him but I was unsuccessful. Happy with the mistake free finish to the race.
Day 3 - Long
Again early errors lost me nearly 5 minutes, 1:30 on 2 and 3:30 on 3. After that ran really safe, utilising track oprions. Pretty smooth from there, except for a rolled ankle at 11 which slowed me down for a while. Garmined 10.15km (Course Legnth 7.6) which shows the safe track options and running in circles at 3.
Day 4 - Mass Start
Decided that I had to keep with the leaders as long as possible so rough navigated until 7, at which point I stuffed up being distraced by Dave Sheppard. From there on I concentrated more on navigating and managed to stay on the leaders after taking some different route choices, snatching a few seconds. Ended up losing them at 12 and finished the course with no mistakes. Pretty happy with todays effort.
Day 5 - Loops
Felt strong today at the start and made no huge errors but I slowed towards the end and lost a minute in the closing stages which lost me 3rd. Pretty happy with this though as my start was mistake free.
In conclusion I have achieved my goal of having no errors over 5 minutes and no combined errors of 10 minutes, on the way of my long term goal of running consistently without mistakes.
Also learnt that drinking 2 litres of chocolate milk in 7 minutes is not a good idea....
Day 1 - Sprint
Felt like a ran with no major mistakes, only making one 30 second error and a few other hesitations. Had a shock when I saw the results as I knew I was running fast but I didn't think I ran that slow (Olle beating me on an injured ankle). When I compared splits, I found that I lost around 5-10 secs on each control which added up after 30 controls.
Day 2 - Middle
Early mistakes with a loss of 2:30 allowed Kas to catch me which annoyed me a little. Ran the rest of the race trying to get away from him but I was unsuccessful. Happy with the mistake free finish to the race.
Day 3 - Long
Again early errors lost me nearly 5 minutes, 1:30 on 2 and 3:30 on 3. After that ran really safe, utilising track oprions. Pretty smooth from there, except for a rolled ankle at 11 which slowed me down for a while. Garmined 10.15km (Course Legnth 7.6) which shows the safe track options and running in circles at 3.
Day 4 - Mass Start
Decided that I had to keep with the leaders as long as possible so rough navigated until 7, at which point I stuffed up being distraced by Dave Sheppard. From there on I concentrated more on navigating and managed to stay on the leaders after taking some different route choices, snatching a few seconds. Ended up losing them at 12 and finished the course with no mistakes. Pretty happy with todays effort.
Day 5 - Loops
Felt strong today at the start and made no huge errors but I slowed towards the end and lost a minute in the closing stages which lost me 3rd. Pretty happy with this though as my start was mistake free.
In conclusion I have achieved my goal of having no errors over 5 minutes and no combined errors of 10 minutes, on the way of my long term goal of running consistently without mistakes.
Also learnt that drinking 2 litres of chocolate milk in 7 minutes is not a good idea....