Training Log Archive: 007

taking it easy so i feel good for a long run on tues.

ran on the really intensely detailed map, north.
did the first few controlls together. going ok, then on the long leg i got more lost than i heve been in years..
couldnt relocate and as there were no controlls out, didnt find myself for a while.
underestimated it, and wasnt nearly careful enough. couldnt read the detail, or anything, even when i knew exactly where i was 5o metres back.
warmup and down was 15 ish mins.

C • hey hey 1

run on the roads/tracks with reuben. ran on the track where reubs last saw a moose.. but no luck.
running faster and feeling stronger than the other runs like this.
still felt good at the end.

6 fast orienteering loops from the clubhouse( 1:5000 map) with others.pushed really hard, but often too fast to navigate...
recovery jog to the next start

ride with r and th 2 boys,out to the west of nybro
had to push hard to keep up at the start, but by the end was feeling good.
riding hard, and even had some hills!
perfect evening for a ride.

core

10 min warmup, then ran 10 hill intervals: 20 sec up( the biggest hill around) an 40 sec down recovery.
then ran out to the lake for a quick swim, and back harder.
shins a bit sore for the first 10 mins and a little bit throughout. sooo frustrating if they get worse again, and i have hardly been running on th road, mostly soft forest.
spent 5 mins in panic after i got out of the water and my shorts had disapeared!!, and they werent on the jetty where i went first...very luckily i eventually saw them floating under the surface of the water by the jetty.pheww, didnt really want to run back in my red undies..

3.1k tecnical training on 1:5000 map from the appartment.
27 mins with 12min warm up and 5 down.
shins were a bit sore, should probably stretck more, but otherwise was pushing pretty hard and felt good.
had a bit of trouble with the last few in detail

core stability stuff

fairly hard ride on the roads to the north with reuben. feeling good and really enjojed it.
stopped for a very refreshing swim on the way back

shorter course than the morning and i ran it easier.some controll picking - duney sort of forest with lots of depressions. was concentrating well and getting it all pretty right because there were no tapes out so i was more sure.
legs feeling pretty heavy through the thick blueberries, but ankle wasnt really a problem.

course through sanddune forest on oland. no tapes out and i was surprised how well i was focussing and getting all the controlls. i think i was giving the map a bit more respect because it looked so scary!
ran hard, and it was fairly hard on the sand. feeling a bit plodding towards the end.

5 fast loops with reuben and the 3 boys.not so good on the real compass legs.some of it was pretty physical in the steep depressions.
fell on ankle- not a problem at the time but sore later

ran the same course as last week by the clubhouse, collecting tapes.(55 mins plus 10 warmup and down)
ran it much better which wasnt hard, but was really low on focus, picked a few blueberries etc.

run wit reuben and boys from school in the morning. was feeling pretty heavy after not long- i know i can run better but was struggling just to follow the feet in front.

training course at malleras. was good in the contour detail but was a bit unfocussed after messing around in a swamp for a bit

started work painting a house today so maybee my weakling arms will get a litte stronger...

run on roads from th eclubhouse with r and 2 boys. kept up ok (though it was slow for them) but not not feeling the best at the end.
good to do runs like this with others so its easier to push my self

district relays, last leg for a mixed team.
4.2 k course, fairly physical terrain. ran most really well, though a little cautious. took a few shortcuts on two at the end and lost 1 and a bit mins on both...would be a good idea to make it easier for myself and take the track if its obviously faster..
felt fine running