Training Log Archive: NSW StingerIn the 7 days ending Oct 5, 2013:
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Saturday Oct 5, 2013 #
Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov-8 Oroc 280 x 2
warm up and cool down
11 AM
Orienteering race 37:13 [3] **** 5.63 km (6:37 / km) +196m 5:38 / km
spiked:21/24c shoes: Inov-8 Oroc 280 x 2
Aus Middle Distance Championships at 'The Gib'
6th, 2nd Aussie
I took #1 pretty steady after a pep talk with Rob Vincent at the prestart. I got it ok but then missed #2 by a minute as I drifted to the left near the circle and took too long to relocate. Overran #3 also and lost another 10secs. After that I settled in expecting to be caught 2mins by Craney any control now. Ran pretty well from #4-18, looking at the splits it was faster than anyone. But then the long leg to #19 was pathetic. I had no strength anymore and lost 1min to the fastest, Craney who I was then surprised to see behind me coming into the control. I stayed in front to #21 before tucking into the slipstream for the final downhill legs.
Well I had some good sections but you can't make mistakes and expect to win. The NZ juniors were particularly impressive in this race.
6th, 2nd Aussie
I took #1 pretty steady after a pep talk with Rob Vincent at the prestart. I got it ok but then missed #2 by a minute as I drifted to the left near the circle and took too long to relocate. Overran #3 also and lost another 10secs. After that I settled in expecting to be caught 2mins by Craney any control now. Ran pretty well from #4-18, looking at the splits it was faster than anyone. But then the long leg to #19 was pathetic. I had no strength anymore and lost 1min to the fastest, Craney who I was then surprised to see behind me coming into the control. I stayed in front to #21 before tucking into the slipstream for the final downhill legs.
Well I had some good sections but you can't make mistakes and expect to win. The NZ juniors were particularly impressive in this race.
Thursday Oct 3, 2013 #
5 PM
Orienteering 17:10 [3] 2.88 km (5:58 / km) +154m 4:42 / km
shoes: Saucony Peregrine 2
warm up
Running race 23:35 [3] 6.01 km (3:55 / km) +122m 3:34 / km
shoes: Saucony Peregrine 2
Harriers Race
Running 11:14 [3] 1.86 km (6:02 / km) +40m 5:27 / km
shoes: Saucony Peregrine 2
cool down
Wednesday Oct 2, 2013 #
10 AM
Running long 1:31:15 [3] 19.99 km (4:34 / km) +346m 4:12 / km
ahr:160 max:221 shoes: Nike Lunar Elite
Needed to get a few kms of bitumen in the legs so headed into the valley and ran from the pondage. It was windy when I started, and ridiculously windy when I finished. Even the magpies were too scared to leave their trees in case they could never fly back to them. I hope the HR spikes in the first 20mins were due to HV powerlines and not supraventricular tachycardia. I would have liked to be doing it a bit easier at this speed but quite frankly I don't do enough fast running on the flat.
Tuesday Oct 1, 2013 #
Note
rest day. Got a massage with Nenet and didn't want to run afterwards.
Monday Sep 30, 2013 #
Running 38:35 [3] 6.92 km (5:35 / km) +180m 4:56 / km
shoes: Saucony Xodus 3.0
recovery run. Legs were pretty beaten up with bruises and a big corky on my right quad, but not too tired which was good.
Sunday Sep 29, 2013 #
11 AM
Orienteering race (Australian Long Distance ) 1:35:41 [5] 16.48 km (5:48 / km) +499m 5:03 / km
shoes: Inov-8 Oroc 280 x 2
I had big expectations for this race, and it was cool to be excited about a race which doesn't happen so much these days. The first 4 controls were pretty good. Wasn't sure which side of the hill to go to 5 and ended up kinda going over to the right. It was a bit rough and harder hitting the control than I expected. The climb to up to 6 seemed tougher than it should have been, and that probably contributed to making a parallel error on 7 to the right and losing 40secs.
I had Dave Brownridge for company for the next few. Wasn't really that happy with my route to 10, was it quicker going around the hill to the right? I took a heavy fally coming down the hill which seemed way greener than mapped and lost concentration for a moment and when I saw a boulder on a spur I thought we were there. Turned back, but needed to keep going so lost another minute.
Again the hill up to 12 seemed really hard and I wasn't very confident with about 400m to go so had to slow down. I had my first gel after 12 because I couldn't wait til 16 for the drinks. Could see Muz out of 13 and caught and passed him at 14. Then passed Ecmo to 15. Had a 2nd gel at 16 before taking a poor bearing out of the control and heading too far right. I felt a bit hesitant for a few controls after that, nothing really seemed to flow.
The long leg to 20 seemed hard work but I was pretty happy with the line I kept. Not sure if it was quicker going right into the yellow strip. Caught Fatrat here but never passed him. I really started to struggle big time and was just trying to hang on all the way to the finish. Up the big hill to 24 I felt like I was going to have a whole body cramp. Just managed to keep going with Steveo and Fredick now in the pack. Craney came through with a few controls to go and put about 30secs into me on the last 2mins of racing. I was surprised to hear I'd only been out for 95mins as it felt much longer.
Anyway I would have liked to have had a better day physically but couldn't do much about it. The whole day seemed like a big mental battle too. Tried to remain positive and hoped I'd come good through the race but really didn't have my head concentrating on the right things. I thought the map was a pretty good challenge.
6th place and 3rd Aussie wasn't so bad.
I had Dave Brownridge for company for the next few. Wasn't really that happy with my route to 10, was it quicker going around the hill to the right? I took a heavy fally coming down the hill which seemed way greener than mapped and lost concentration for a moment and when I saw a boulder on a spur I thought we were there. Turned back, but needed to keep going so lost another minute.
Again the hill up to 12 seemed really hard and I wasn't very confident with about 400m to go so had to slow down. I had my first gel after 12 because I couldn't wait til 16 for the drinks. Could see Muz out of 13 and caught and passed him at 14. Then passed Ecmo to 15. Had a 2nd gel at 16 before taking a poor bearing out of the control and heading too far right. I felt a bit hesitant for a few controls after that, nothing really seemed to flow.
The long leg to 20 seemed hard work but I was pretty happy with the line I kept. Not sure if it was quicker going right into the yellow strip. Caught Fatrat here but never passed him. I really started to struggle big time and was just trying to hang on all the way to the finish. Up the big hill to 24 I felt like I was going to have a whole body cramp. Just managed to keep going with Steveo and Fredick now in the pack. Craney came through with a few controls to go and put about 30secs into me on the last 2mins of racing. I was surprised to hear I'd only been out for 95mins as it felt much longer.
Anyway I would have liked to have had a better day physically but couldn't do much about it. The whole day seemed like a big mental battle too. Tried to remain positive and hoped I'd come good through the race but really didn't have my head concentrating on the right things. I thought the map was a pretty good challenge.
6th place and 3rd Aussie wasn't so bad.