Training Log Archive: 007

5x 1.2-1.6k Orienteering intervals at Sparrow Hill. Did a mass start with the girls then a series of Shep's cleverly handicapped starts. Probably had about 5mins recovery in between? Ran pretty much as hard as I could. Managed to almost hold onto Kathryn and Shannon for the first three but really hit the wall on the last two.
Found it very good training- running faster than I usually would in a race put pressure on navigation and I found that even though we didnt have splits it wasn't just a following running race because more often than not the people in front veered slightly off and you had to think harder to try and get ahead.
Lovely dip in on of the very FULL dams afterwards!

Afternoon session at Sandhills- after not a very long recovery. The aim of this was to practice orienteering when really tired- certainly successful at that!
I did four shorter legs in the mining then the loooong leg up the hill then a few legs up and down from the hill top before long leg back down and a few in the green at the end. My legs felt totally empty on the hills and there were some very steep struggles. Terrain was pretty rough and I found that I got pushed around alot more than usual- need to look ahead more when tired and pick out the easier way.
Quite horrible training but it was actually really good to practice, I really noticed how my navigation and focus is challenged when tired. Thanks to Rob for making us do it!
About 7k course.

Stromlo mass start race. Ran the first loop really hard pretty much ran out of steam in the second part. Ran with Laurina for most of the second part, we were constantly switching lead and made a few little mistakes. Ended up 5th behind Kathryn, Mace, Ais and Jo.
ohhhh i felt so terribly unfit :(

Sprint training on Canberra Uni. Tried to push it more in the detailled section, some cool tricky parts in the new residential development.

Warm up/down for Stromlo race and sprint training.
Also did a cool recovery session in the AIS hot/cold pools...great to experience, though it felt a bit funny running afterwards!

Event: Stromlo Running Festival
 

Night O on Bruce Ridge. I LOVE night O! Ran two loops over the ridge. On the first half loop there were a few people about until the boys got away from me and I ran quite a bit on my own till Anna caught me up and took over. Quite difficult to relocate in the dark but only needed to a couple of times. Ran hard.

Some baby intervals around Tat oval, nice grass, slight slope, not sure how accurate the distance is (hopefull it is more than 400m because the times were incredibly slow but that could just be me..)
800m (3:48) 3min rec
2x 400m (1:41, 1:40) 75 sec rec
4x 200m (49, 48, 47, 50) 60sec rec
Started too slow on the 800. Dont have much speed in my legs. Tried to run strongly and have good running posture.
Right hamstring slightly sore afterwards.

C • Oval's 2

Felt tired thismorning but ok once I got going i guess. Might need to get my iron checked out again.

Yarra River. Rode Liggos MTB which is the same as mine but bigger.

pilates DVD. gonna have a killer core ;)