Training Log Archive: BombIn the 7 days ending Aug 25, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 25, 2013 #
Orienteering race 55:30 [4] 6.5 km (8:32 / km) +160m 7:36 / km
OY at Collins creek. a previously fast, open area that is now quite thick with lantana, but most of it you can weave through and it certainly adds to the navigational difficulty.
courses were set by Gordon and Kirsty Muir and they did a great job of getting the best out of the area, starting with an awesome 2km first leg.
I started at the end of a 12min block of w21 runners and aimed to real in as many as possible. Heather at 3mins was going to be the toughest. I took the west option to 1 of spur-fence-track which was a good choice. 3 was a little vague on the side of the hill, so the main thing was to run confidently and not stop early. I caught Clare to 4 and we ran up the creek bed which avoided the dense lantana in that area. saw Heather running up the hill out of 4 and passed her near the top of the hill. the next few controls had a bit more weaving through green so struggled to keep good pace. was also a bit wayward with exit directions which didn't help. got pushed way off on 9, and ran in past 10. Heather ran much straighter and was still with me here. also caught Paulo. tried to run a bit faster through to the finish but legs were done and made some more silly mistakes.
was first in, but not by much.
courses were set by Gordon and Kirsty Muir and they did a great job of getting the best out of the area, starting with an awesome 2km first leg.
I started at the end of a 12min block of w21 runners and aimed to real in as many as possible. Heather at 3mins was going to be the toughest. I took the west option to 1 of spur-fence-track which was a good choice. 3 was a little vague on the side of the hill, so the main thing was to run confidently and not stop early. I caught Clare to 4 and we ran up the creek bed which avoided the dense lantana in that area. saw Heather running up the hill out of 4 and passed her near the top of the hill. the next few controls had a bit more weaving through green so struggled to keep good pace. was also a bit wayward with exit directions which didn't help. got pushed way off on 9, and ran in past 10. Heather ran much straighter and was still with me here. also caught Paulo. tried to run a bit faster through to the finish but legs were done and made some more silly mistakes.
was first in, but not by much.
Running warm up/down 20:00 [2]
Saturday Aug 24, 2013 #
Running long 1:36:00 [3]
run on coottha. started with a detour up toilet block but was turned around at the top by the council guys burning the Simpson's falls block. then ran to the slaughter falls track and home via frosties and Anzac park.
very tired and slow, and calves sore and tight.
very tired and slow, and calves sore and tight.
Wednesday Aug 21, 2013 #
Running 1:00:00 [3]
run home from work. calves tight and legs empty. really struggled.
Tuesday Aug 20, 2013 #
Running intervals 15:00 [5]
shoes: Vibram 5 fingers - speed
managed to get myself out the door to do some intervals - a small miracle given that I'd been stuck at work late, it was cold and I was really hungry.
Did 2x cemetery hill (~1500m and about 50m climb) 7.15 and 7.12. Considered doing a third, but decided to avoid trashing my calves and feet given that it was the first run in 5 fingers for a while.
Great to be running once I was out, and the view from the top of the hill was awesome with all the city lights and a nearly full moon.
Did 2x cemetery hill (~1500m and about 50m climb) 7.15 and 7.12. Considered doing a third, but decided to avoid trashing my calves and feet given that it was the first run in 5 fingers for a while.
Great to be running once I was out, and the view from the top of the hill was awesome with all the city lights and a nearly full moon.
Running 30:00 [3]
rest of run
Monday Aug 19, 2013 #
Yoga 1:00:00 [2]
hot yoga. massive sweat fest.