Training Log Archive: Brodie NankIn the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
8 AM
Mountain Biking 17:26 [3] 7.43 km (25.6 kph) +20m
Ride to school in morning, was nearly involved in two crashes...
1 PM
Swimming 30:00 [3] 0.87 km (34:29 / km)
Swimming and pool running, felt good.
4 PM
Mountain Biking warm up/down 55:32 [3] 17.18 km (18.6 kph) +275m
Warm up with ash and then ride home, up the hill!
5 PM
Mountain Biking race (Orienteering) 20:17 [4] 6.56 km (19.4 kph)
Riding the twilight at inveresk. Was good fun and pushed hard in the places I could but had to jump of bike at most of the controls. Started behind ash, caught him at 5, then he ran past me at 7 as it was slow for me. Beat him home though so happy!
Tuesday Oct 30, 2012 #
Note
(injured)
Shins.....
4 PM
Running warm up/down 44:47 [3] 8.12 km (5:31 / km) +111m 5:10 / km
shoes: Saucony Grid Type A4
Warm up from Shauns to the village green, and strides. This is where my shinhs started hurting a lot but i thought I could get through session and they would feel better. But this was foolish thinking as in the first int I was in a fair bit of pain and but for some reason I wanted to keep going as I felt so good everywhere else. Smartly I made myself stop and then had to do a slow depressing run back to shauns, walking up the hills to avoid any unneeded pain. Really annoyed by this and will ride tommorrow then see how I feel on Thursday, I am going to ring the podiatrist just to explain what is happening and see if she has any ideas on the matter.
5 PM
Running intervals 3:23 [5] 1.0 km (3:23 / km) +15m 3:09 / km
shoes: Saucony Grid Type A4
On the plus side, it was a fairly good pace for the int I finished, on the tough terrain loop.
Monday Oct 29, 2012 #
8 AM
Strength and Conditioning 30:30 [4]
Tough session, still getting back into it but felt better today.
4 PM
Mountain Biking 1:02:00 [2] 16.05 km (15.5 kph)
Cruisy ride, most of if with ash and like running and me and Shaun riding with extra bits added.
Sunday Oct 28, 2012 #
3 PM
Running long 1:28:18 [3] 19.28 km (4:35 / km) +180m 4:23 / km
shoes: Karhu Strong
Good long run into town from home and then around the flats. Shins hurt on the downhills so I had to slow down, was a little upsetting an was going to stop but once I hit the flats they stopped hurting and after a few kms of 4:50min/km into the wind I started feeling better and hit the pace, finishing with a 2km burst at under 4:00min/km and felt pretty good. Overall not a bad run!
Saturday Oct 27, 2012 #
Mountain Biking warm up/down 19:05 [2] 5.56 km (17.5 kph) +29m
Warm down on the bike as I did a fast finish.
12 PM
Running long (Terrain/trails) 1:06:41 [3] 15.01 km (4:27 / km) +201m 4:10 / km
shoes: Karhu Strong
Run in kate reed, mostly on single track, similar run to last week. Was a Good run, went out to hard but was feeling good and the pace got away from me. Again a really good run and happy to have no real problems with the legs.
Friday Oct 26, 2012 #
Note
(rest day)
Good day for a planned rest day as It was a shitty day and I had three tests. Keen for some solid training on the weekend!
Thursday Oct 25, 2012 #
2 PM
Running long (Fast long) 50:28 [3] 11.29 km (4:28 / km) +50m 4:22 / km
shoes: Karhu Strong
Still not a massive long run as it is my medium week and my first cycle of real training back from injury. Felt amazing though so pushed at a nice pace considering my last couple of days. No hassles from shin or calves really and ran the whole way with orthotics in. Only thing is that I got some epic blisters over the last couple of days, but I can deal with them. Speed was supposed to be around 4:35-4:40min/km but when girl talk came on my iPod I started running a lot faster!! Felt good though when I finished and felt I could have continued on.
9 PM
Strength and Conditioning 36:10 [3]
Good stregnth session.
Wednesday Oct 24, 2012 #
1 PM
Swimming (Pool running) 30:00 [2]
Swim at lunch but forgot my goggles and couldn't find any at the pool so I gave up at swimming with eyes closed or head above water and did mostly pool running in the deep end with a belt. Was alright and even had time to sneak in five minutes in the recovery spa!!
4 PM
Running warm up/down 33:11 [3] 6.99 km (4:45 / km) +25m 4:40 / km
shoes: Karhu Strong
Wore my orthotics for the warm up and they felt pretty good but mum stole them while I was doing my course so I couldn't wear them for the warm down.
5 PM
Sprint Orienteering race (Tempo) 24:46 [4] 5.45 km (4:33 / km) +45m 4:22 / km
shoes: Karhu Strong
Twilight event at heritage forest. Wanted to go at a constant tempo pace but a high majority through long grass killed this aimed pace (4:15min/km). Also there was a mapping error where I stopped for around 30 sec and there were a few long grass hills and a lot of gates to jump. Was fun though and I pushed hard.
Tuesday Oct 23, 2012 #
4 PM
Running warm up/down 21:56 [3] 4.85 km (4:31 / km) +58m 4:16 / km
shoes: Saucony Grid Type A4
Run around trevallyn on single track to warm up, did this with orthotics in and it felt good. Time also includes strides but I had orthotics out for them and the actual ints as I am still getting used to them.
Running intervals (2*2km) 21:06 [5] 5.12 km (4:07 / km) +52m 3:55 / km
shoes: Saucony Grid Type A4
2*2km on the same loop as last week, so a cross between terrain/trail 500m loop with around 10m climb. Was supposed to be at 3:40min/km but I felt good so I pushed and the times were:
7:03 (3:29 and 3:34)
7:01 (3:30 and 3:31)
Was another really positive session for the legs but did pull up with a little sore calves. Rest and effort were 1:1 so around 7 mins rest between the two.
7:03 (3:29 and 3:34)
7:01 (3:30 and 3:31)
Was another really positive session for the legs but did pull up with a little sore calves. Rest and effort were 1:1 so around 7 mins rest between the two.
5 PM
Running warm up/down 16:24 [3] 3.28 km (5:00 / km) +62m 4:34 / km
shoes: Saucony Grid Type A4
Struggle street back to my bag with a bit of climb.
6 PM
Mountain Biking warm up/down 13:55 [2] 4.09 km (17.6 kph) +19m
Short ride when I got home as I had to leave trevallyn straight away and couldn't stretch. Had a good 20min stretch after my ride.
Monday Oct 22, 2012 #
8 AM
Strength and Conditioning 30:00 [4]
Tough session, espicially after yesterday, arms very very sore, struggled most in the tricep dips.
1 PM
Running (Easy) 31:41 [2] 6.02 km (5:16 / km) +75m 4:57 / km
shoes: Karhu Strong
Squeezed in a quick recovery run at lunch, was the first day I was allowed to wear mg orthotics and they felt pretty good. Now have to build up into wearing them for longer running periods, but not too quick. Shin a little sore and quads sore from yesterday but should be alright for my ints tommorrow.
Sunday Oct 21, 2012 #
10 AM
Mountain Biking long (Rogaine) 5:59:25 [3] *** 60.5 km (10.1 kph) +1411m
6 hour metro/bush mtb rogaine. Absolute death with some huge hills that were unridable, both up and down. Got some mega blisters and very sore quads, but was a heap of fun!!
Saturday Oct 20, 2012 #
11 AM
Running long (Terrain/Trails) 59:33 [3] 13.42 km (4:26 / km) +183m 4:09 / km
shoes: Karhu Strong
Wicked run through Kate reed, mostly on single track. Easy week so not very long but pushed way harder than I should have, but I couldnt help it, I felt amazing! Really positive feeeling to get two weeks of training in without any massive problems, loving life at the moment, which is sure to stop when exams start....
12 PM
Mountain Biking warm up/down 17:32 [2] 4.9 km (16.8 kph) +25m
Warm down when I got home because I wanted to do a sprint finish!
Friday Oct 19, 2012 #
Note
(rest day)
Not the best day for a rest day as it was a cracker of a day!! Instead I smashed a few tests out and won a few awards.
C • Won* 3
Thursday Oct 18, 2012 #
2 PM
Running long 41:00 [3] 8.72 km (4:42 / km) +20m 4:39 / km
shoes: Karhu Strong
Today is one of my long days but because it is a recovery week the run was fairly small. Rest day tommorrow.
9 PM
Strength and Conditioning 35:00 [3]
Tough session.
Wednesday Oct 17, 2012 #
5 PM
Sprint Orienteering race (Tenpo) 25:23 [4] 5.81 km (4:22 / km) +150m 3:52 / km
shoes: Karhu Strong
Twilight at western suburbs, good fun but a lot of running compared to actual orienteering although i still managed to miss punch as I wasn't checking codes and the line from 8 to 9 went across 19 (which I pinched). Realized at 16 but couldn't be bothered going back. Didn't push incredibly hard but just went tempo pace which was slowed by waiting for cars, long grass for a few controls and opening and. Losing gates in my old primary school. Calves were alright but I could feel them so not amazing.
Running warm up/down 3:48 [3] 0.79 km (4:49 / km) +15m 4:24 / km
shoes: Karhu Strong
Very short as I wanted to get started and get home as I have 4 consecutive tests starting tommorrow morning!!
6 PM
Mountain Biking warm up/down 16:35 [2] 4.91 km (17.8 kph) +50m
Short warm down when I got home, as I left orienteering as soon as I finished.
Tuesday Oct 16, 2012 #
4 PM
Running warm up/down 21:22 [3] 4.59 km (4:39 / km) +50m 4:25 / km
ahr:162 shoes: Saucony Grid Type A4
Run from Shaun's to near the village green and time also includes some strides.
Running intervals (Trail/terrain) 17:30 [5] 4.02 km (4:21 / km) +75m 3:59 / km
ahr:178 shoes: Saucony Grid Type A4
Good interval sesh at trevallyn on a grass track which was pretty much like terrain. Did 3*1km at 10km pace but would have been faster than 10km pace on that surface. Felt like I could do more but only did three as it is my recovery week. Felt pretty good all round except for my calves which got tighter as the session went on :( but stretching and massage will solve it!
5 PM
Running warm up/down 19:54 [3] 3.83 km (5:12 / km) +125m 4:28 / km
ahr:160 shoes: Saucony Grid Type A4
Back to Shaun's.
Monday Oct 15, 2012 #
4 PM
Mountain Biking (Easy recovery) 40:00 [1] 7.5 km (11.3 kph) +75m
Really Cruisy ride with ash and Hannah but it was flat and on road due to ash's ankle. Pretty sore from my hard week but got a recovery week planned so it's all good!
Sunday Oct 14, 2012 #
3 PM
Mountain Biking warm up/down 33:30 [3] 10.0 km (17.9 kph) +225m
Ride to and from duck reach, there was fast as I was late but way back was quite slow as it was uphill and a warm down.
4 PM
Running (Terrain/trails) 1:08:00 [3] 13.8 km (4:56 / km) +250m 4:31 / km
shoes: Karhu Strong
Terrain/trail run in trevallyn. Up duck reach to meet shsun, along single track and terrain to the other end an then back, trying to avoid the hills because of my calves. Really wanted some hills though so sneaked a few in! Good run but quads were sore at the end of the run.
Saturday Oct 13, 2012 #
2 PM
Running long 1:35:24 [3] 20.48 km (4:39 / km)
ahr:166 shoes: Karhu Strong
Long run from home into town and then along the flats for the rest, out to heritage forest and back. Was good fun and calves weren't destroyed but shin and quads hurt a fair bit. Will see how I feel tommorrow morning before I run.
4 PM
Mountain Biking warm up/down 14:46 [1] 2.83 km (11.5 kph)
ahr:125
Really easy ride with Ash running for the first time since his ankle injury at aus champs. Did it as a warm down as I jumped straight into the car when I finished run.
Friday Oct 12, 2012 #
Note
(rest day)
Calves didnt pull up to bad but I had planned this rest day so just smashed out some extra study!!
Thursday Oct 11, 2012 #
Running long 1:39:30 [3] 21.25 km (4:41 / km) +175m 4:30 / km
shoes: Karhu Strong
Wanted to prove to myself that I could still run 20km so headed out on a beautiful Launceston afternoon. Wanted to avoid the hills because of the calf problems I had been having earlier on in the week, but the downhill into town was just as bad I think. Anyway was flying to start with and felt amazing so kept cruising (which was about 4:25min/km at that point). Slowed down a bit and then started dying just after 10km, had run out of energy. Kept puching though and didnt start to completely die until 18km and from here it was a struggle but had some beats to keep me going :) Had not eaten anywhere near enough today which proved to be a major downfall of my run but I was extremely happy when I finished. Calves a little sore now but a rest day, massage and a lot of stretching will fix that up.
5 PM
Mountain Biking warm up/down 18:13 [2] 5.23 km (17.2 kph) +22m
ahr:135 max:149 shoes: Karhu Strong
Went for a warm down when I got home (drove after run) so that I could stretch and not stiffen up. Tried to get the heart rate down but it was still pumping away, even though I was going really really cruisy.
Wednesday Oct 10, 2012 #
12 PM
Note
Australian relay
Had nine minutes to catch on Matt to win junior NOL for tassie so the pressure was on to make up big time. Thought to much about this and made errors, I should have just taken the first bit slowly. Also I was fairly tired and hadn't got much sleep so I think this affected my concentration. Like our coach said, orienteering tired is like trying to orienteer with alcohol!!
Anyway first control was shocking, had no idea and just ran around for a bit (2 min). 2 was also bad, lost another minute trying to make up for my mistake. 3 I slowed down, actually walked out of control, so that I wouldn't stuff up. Nailed the long leg and good from here to the finish, only minor errors from here. To low around hill at 6 (20 sec), couldn't find it in the circle at 8 (20 sec), drifted at 13 (15 sec), lost time crossing at 14 as I didn't find marked crossing (20 sec) and then lost more time in the circle at 15 and 16 (45 sec).
Overall not to bad, but again I need to work on fine navigation, especially into complex control circles.
Overall I was pretty happy with my carnival, I certainly had the best navigation in my career even if my running was pretty average. Had a good schools though, and made the new Zealand team so pretty pumped now. Next footstep is new Zealand in January, all towards the ultimate goal at the moment of JWOC 2014!!
Had nine minutes to catch on Matt to win junior NOL for tassie so the pressure was on to make up big time. Thought to much about this and made errors, I should have just taken the first bit slowly. Also I was fairly tired and hadn't got much sleep so I think this affected my concentration. Like our coach said, orienteering tired is like trying to orienteer with alcohol!!
Anyway first control was shocking, had no idea and just ran around for a bit (2 min). 2 was also bad, lost another minute trying to make up for my mistake. 3 I slowed down, actually walked out of control, so that I wouldn't stuff up. Nailed the long leg and good from here to the finish, only minor errors from here. To low around hill at 6 (20 sec), couldn't find it in the circle at 8 (20 sec), drifted at 13 (15 sec), lost time crossing at 14 as I didn't find marked crossing (20 sec) and then lost more time in the circle at 15 and 16 (45 sec).
Overall not to bad, but again I need to work on fine navigation, especially into complex control circles.
Overall I was pretty happy with my carnival, I certainly had the best navigation in my career even if my running was pretty average. Had a good schools though, and made the new Zealand team so pretty pumped now. Next footstep is new Zealand in January, all towards the ultimate goal at the moment of JWOC 2014!!
C • NZ 4
1 PM
Note
Australian Long
Fairly average run fitness wise but was quite happy with the nav which I knew I had to nail. Although even if I didn't make any big errors I lost a fair few 15-30 seconds which I now aim to abolish.
Lost time on 1 when I dropped to low (45 sec) and then to high at 4 (30) so I need to practice getting precise compass bearings and sticking to them. Lost time on route choice on 5, spent about 1 min in some green. 6 was slow to but alright but overshot 8 (30sec), good through the next couple but slow. Lost another 15 sec on 12 and 20 on 13. Good route to 14 but was dead and rolled my ankle near the end of the leg, having to walk for about 2 mins over the end of this control and the start of the next. Pretty big chunk of time so rolling it was quite annoying. Good to 15 and 16 but lost another 20 sec on 17. Lost around 45 sec on 18 when I lost concentration mid leg. Good for the rest, slow and steady through the tricky last bit, except for a 15 sec hesitation at both 20 and 24.
Overall not a bad run but can fix a lot of the fine navigation errors and get a lot faster/fitter!!
Fairly average run fitness wise but was quite happy with the nav which I knew I had to nail. Although even if I didn't make any big errors I lost a fair few 15-30 seconds which I now aim to abolish.
Lost time on 1 when I dropped to low (45 sec) and then to high at 4 (30) so I need to practice getting precise compass bearings and sticking to them. Lost time on route choice on 5, spent about 1 min in some green. 6 was slow to but alright but overshot 8 (30sec), good through the next couple but slow. Lost another 15 sec on 12 and 20 on 13. Good route to 14 but was dead and rolled my ankle near the end of the leg, having to walk for about 2 mins over the end of this control and the start of the next. Pretty big chunk of time so rolling it was quite annoying. Good to 15 and 16 but lost another 20 sec on 17. Lost around 45 sec on 18 when I lost concentration mid leg. Good for the rest, slow and steady through the tricky last bit, except for a 15 sec hesitation at both 20 and 24.
Overall not a bad run but can fix a lot of the fine navigation errors and get a lot faster/fitter!!
4 PM
Sprint Orienteering race (Easy) 22:25 [3] 4.51 km (4:58 / km) +25m 4:50 / km
(injured) shoes: Karhu Strong
Easy run at orienteering at windsor park. Calves were still tight but felt better after running so that's a positive. Didn't push hard but was fun. Long run tommorrow so we will see how that goes!
Tuesday Oct 9, 2012 #
Note
(injured)
Calves...
4 PM
Mountain Biking tempo 35:54 [4] 15.02 km (25.1 kph) +125m
Tempo ride instead of easy run due to some severe calf tightness after yesterdays 1500m, must have some as a shock to the calves... Annoying but a heap of stretching today and a massage should allow me to run tommorrow. Was fairly windy and I rode past a roadie on a hill (soon to be passed on the downhill), Was a nice ride anyway!
6 PM
Mountain Biking warm up/down 12:30 [2] 3.69 km (17.7 kph) +35m
Warm down after I had finished.
Monday Oct 8, 2012 #
Strength and Conditioning 30:00 [4]
Tough first session back!!
3 PM
Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Saucony Grid Type A4
4 PM
Running race (Schools knockout 1500m) 4:32 [5] 1.5 km (3:01 / km)
shoes: Saucony Grid Type A4
1500m race that I got asked to do 2 hours beforehand! Wasn't really prepared but had only planned an easy run so wasn't feeling to bad. Ran well but had forgotten how to run a 1500m, had a lot in the tank for the last 400m. But not to bad considering my current fitness and my ankle was annoying me after the re roll on Saturday! Might get another chance to run one in a few weeks at the states.
5 PM
Mountain Biking 42:21 [2] 14.24 km (20.2 kph) +109m
Really easy ride for recovery, thought ride would be better than run, was good!
Sunday Oct 7, 2012 #
Note
(rest day)
Rest day but also rolled ankle yesterday which was a bit annoying!
Saturday Oct 6, 2012 #
5 PM
Forest Orienteering 1:07:18 [3] **** 10.6 km (6:21 / km) +35m 6:15 / km
shoes: Inov-8 X-Talon 212
Did some tempo nav training at pittwater. Not to bad but rolled ankle which I had forgotten to tape and then had to walk a few controls and after was to worried about ankle and not concentrating on nav. Good finish though, nailed the tough last 7!
Also ran later than expecting and probably shouldn't have been running in that light with my ankle but I will blame Shea!! :)
Also ran later than expecting and probably shouldn't have been running in that light with my ankle but I will blame Shea!! :)
C • late 4
Friday Oct 5, 2012 #
Note
Australian sprint
Before the race I had thought that today would be the weak point of my competition, due to the importance of speed, but the tricky rocks allowed me make up for my lack of speed with good navigation.
Slow through the 1st couple to familiarize myself with the mapping and then was smooth through to 10 apart from a minor 10 sec hesitation at 5. 10 tool me a while to find (15 sec), I was standing in the circle but just couldn't see it. Next couple were alright but made a mistake on the long leg to 15,are he wrong route, then tried to correct and failed, losing 25 sec. Smooth through the last loop except for a fall (5sec) and an error at 22 (10 sec) where I stopped to early.
Overall quite happy with the nav but can still get rid of those minor hesitations and practice reading the map at a faster speed!
Before the race I had thought that today would be the weak point of my competition, due to the importance of speed, but the tricky rocks allowed me make up for my lack of speed with good navigation.
Slow through the 1st couple to familiarize myself with the mapping and then was smooth through to 10 apart from a minor 10 sec hesitation at 5. 10 tool me a while to find (15 sec), I was standing in the circle but just couldn't see it. Next couple were alright but made a mistake on the long leg to 15,are he wrong route, then tried to correct and failed, losing 25 sec. Smooth through the last loop except for a fall (5sec) and an error at 22 (10 sec) where I stopped to early.
Overall quite happy with the nav but can still get rid of those minor hesitations and practice reading the map at a faster speed!
11 AM
Running long 1:26:04 [3] 17.06 km (5:03 / km) +516m 4:23 / km
shoes: Karhu Strong
Quite a hilly run, from school up zig zag, to duck reach, up into trevallyn and then down into town. Had already done 500m climb by 8km in so finish was quite speedy. Buggered now.
Thursday Oct 4, 2012 #
Note
Schools individual
Good technical race today but lost time on Tim and Olle as it was a lot about running.
Very easy to the 1st control to avoid a stuff up and nailed it. Lost time at 3 in the circle and thought 4 was quite hard to find once you got to the circle due to a number of other rootmounds (45 secs). Drifter a little to 5 but not much and then happy with the route to 6 and 8, although could have taken off 30 sec to 8 by not taking the track and I also came to low into the control. 9 was good but straight would have been better (15 sec). Good through the next couple except starting to struggle physically. Lost time on the route to 14, should have gone through green (15 sec).
OverallI was very happy, came out with 3rd and a SI-11 so pretty pumped!!
Good technical race today but lost time on Tim and Olle as it was a lot about running.
Very easy to the 1st control to avoid a stuff up and nailed it. Lost time at 3 in the circle and thought 4 was quite hard to find once you got to the circle due to a number of other rootmounds (45 secs). Drifter a little to 5 but not much and then happy with the route to 6 and 8, although could have taken off 30 sec to 8 by not taking the track and I also came to low into the control. 9 was good but straight would have been better (15 sec). Good through the next couple except starting to struggle physically. Lost time on the route to 14, should have gone through green (15 sec).
OverallI was very happy, came out with 3rd and a SI-11 so pretty pumped!!
Note
Schools Relay
Always knew this would be a struggle physically because I spent myself yesterday, nailed the nav for the first 2 but had already lost around 45 secs, just on speed. Drifted on 3 and 4 (compass seemed to be sending me in wrong direction but was more than likely poor reading) struggled on 5 but again only lost 15 sec at the end. Next couple were good and I could see myself hauling in the victorian, was about 20 sec behind at spectator. Caught him up on next control which I nailed but couldn't get past him on the way to 11. Saw him making a mistake here but went with him incase I was missing something, wasn't going to lose the race here!! Quickly relocated and nailed the control having lost around 30 sec but I had the lead.
Pushed through the last two controls, making sure I nailed the nav and then finished strongly, winning the senior boys relay (after NZ) and also winning the comp for Tassie I soon found out. Good run navigation wise but now to work on the speed/endurance.
Always knew this would be a struggle physically because I spent myself yesterday, nailed the nav for the first 2 but had already lost around 45 secs, just on speed. Drifted on 3 and 4 (compass seemed to be sending me in wrong direction but was more than likely poor reading) struggled on 5 but again only lost 15 sec at the end. Next couple were good and I could see myself hauling in the victorian, was about 20 sec behind at spectator. Caught him up on next control which I nailed but couldn't get past him on the way to 11. Saw him making a mistake here but went with him incase I was missing something, wasn't going to lose the race here!! Quickly relocated and nailed the control having lost around 30 sec but I had the lead.
Pushed through the last two controls, making sure I nailed the nav and then finished strongly, winning the senior boys relay (after NZ) and also winning the comp for Tassie I soon found out. Good run navigation wise but now to work on the speed/endurance.
4 PM
Mountain Biking (Road recovery) 1:19:06 [3] 29.11 km (22.1 kph) +325m
Was supposed to be recovery but was a little to hard! Legs are more sore now, got to find a flatter area for a recovery ride.
Wednesday Oct 3, 2012 #
Note
Tas long, back in the junior elites today and in my favorite type of race , long distance. So I was a little disappointed with the result and the stupid mistakes that I made.
Was pretty good through the start of the race but made little errors in the circle at 3,4,6 and 7. Long leg, took the easy track option because of my calf and Turned out alright but made a poor finish to the route which lost me 30 sec. Good until 13 where I got distracted by Shaun and came way to low due to no AP. 14 was good but died on the way to 15. Caught Todd at 16 and then made an error when I got distracted by him on two controls. Lost around 4.5 mins just on these distractions. Still a fair way behind Olle though but my quad was quite sore and I just don't have the fitness of him at the moment.
Was pretty good through the start of the race but made little errors in the circle at 3,4,6 and 7. Long leg, took the easy track option because of my calf and Turned out alright but made a poor finish to the route which lost me 30 sec. Good until 13 where I got distracted by Shaun and came way to low due to no AP. 14 was good but died on the way to 15. Caught Todd at 16 and then made an error when I got distracted by him on two controls. Lost around 4.5 mins just on these distractions. Still a fair way behind Olle though but my quad was quite sore and I just don't have the fitness of him at the moment.
Running 52:00 [3] 11.5 km (4:31 / km) +225m 4:07 / km
shoes: Karhu Fast
Speedy run through Kate Reed, so much fun!!
Tuesday Oct 2, 2012 #
Note
Will do a little reflectIon on aus champs soon, just a little wrap up when I have time!!
Note
Aus middle, running up for world cup trials and put way to much pressure on myself. Add to this a weak ankle that I wasn't supposed to be running on, a corked thigh on the way to 3 and 7 mins of errors before 5 and you can tell I didn't have a good day.
First control nailed and 2nd wasn't too hard so I slacked off on the way to 3 and stopped about 70m early, very confused, ran around for a while Until I realized my mistake and then buggered up the next one to, just ran straight past it and then bashed through some green. After that my nav was good but couldn't keep pace with the two guys who had caught me. But they made an error around 17 and I ran past them, soon to be caught up on the easy long leg.
Wasn't happy when I finished but tried to put it behind me for the next day, and tried to fix my ankle/corked thigh, a lot of icing!!
First control nailed and 2nd wasn't too hard so I slacked off on the way to 3 and stopped about 70m early, very confused, ran around for a while Until I realized my mistake and then buggered up the next one to, just ran straight past it and then bashed through some green. After that my nav was good but couldn't keep pace with the two guys who had caught me. But they made an error around 17 and I ran past them, soon to be caught up on the easy long leg.
Wasn't happy when I finished but tried to put it behind me for the next day, and tried to fix my ankle/corked thigh, a lot of icing!!
Monday Oct 1, 2012 #
Running 50:00 [3] 8.5 km (5:53 / km) +250m 5:08 / km
shoes: Karhu Fast
Easy ten with Ulysse and jade. Farewell run followed by a freezing swim in the lake!!