Training Log Archive: BombIn the 7 days ending Jun 29, 2014:
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Sunday Jun 29, 2014 #
Orienteering race (Long O) 1:59:00 [4] 14.9 km (7:59 / km) +485m 6:52 / km
Long O at waterhole gully. Same location as last year, but starting from a different (hillier) part of the map. After recent lack of training and dodgy foot I entered the medium instead of the long, and it was a really good decision. The last 20mins or so was tough and I was pretty done by the finish - very happy to not have another loop.
The course started with a short scatter (about 20mins) to split the field up. This was pretty much redundant as there were barely any runners, but may have been useful under different circumstances. The course then headed off onto long loops - we did 2, short did 1 and long did 3.
Riley was the only potential competition on the medium, and he passed me at the first control on the first loop. He was running well and pulled away over the first loop and out of sight by the time we got back to the pivot.
The first loop had been quite friendly, with really nice running and no serious climbs.
I got to the pivot after an hour (scatter + loop 1), but knew that I was going to struggle to finish in less than 2hrs, which was the goal. had a gel at the pivot.
The second loop was in much steeper country, with some proper route choices, and started by losing a lot of height. On the long leg to 8 I went left and picked the gentler climb that I could run, but then didn't drop enough into the control and did an extra lap of the slope - this was the only real mistake for the course. Running down to 9 Riley passed me again, looking much less spritely than before. I passed him again up the hill into the control, and it was clear he was now having a bad day.
The last few controls involved some long steady climbs to regain the height we'd lost at the start of the loop. I realised towards the end that I had a chance of getting in under 2hrs, so emptied the tank on the run up the hill to the finish.
Pretty stuffed at the finish, foot unhappy (but no more than other runs, and has settled ok), and left glute/hammy unhappy (but stayed the same the entire run). Nice to have a good long run in awesomely runnable country.
The course started with a short scatter (about 20mins) to split the field up. This was pretty much redundant as there were barely any runners, but may have been useful under different circumstances. The course then headed off onto long loops - we did 2, short did 1 and long did 3.
Riley was the only potential competition on the medium, and he passed me at the first control on the first loop. He was running well and pulled away over the first loop and out of sight by the time we got back to the pivot.
The first loop had been quite friendly, with really nice running and no serious climbs.
I got to the pivot after an hour (scatter + loop 1), but knew that I was going to struggle to finish in less than 2hrs, which was the goal. had a gel at the pivot.
The second loop was in much steeper country, with some proper route choices, and started by losing a lot of height. On the long leg to 8 I went left and picked the gentler climb that I could run, but then didn't drop enough into the control and did an extra lap of the slope - this was the only real mistake for the course. Running down to 9 Riley passed me again, looking much less spritely than before. I passed him again up the hill into the control, and it was clear he was now having a bad day.
The last few controls involved some long steady climbs to regain the height we'd lost at the start of the loop. I realised towards the end that I had a chance of getting in under 2hrs, so emptied the tank on the run up the hill to the finish.
Pretty stuffed at the finish, foot unhappy (but no more than other runs, and has settled ok), and left glute/hammy unhappy (but stayed the same the entire run). Nice to have a good long run in awesomely runnable country.
Note
Friday Jun 27, 2014 #
Note
rhr:48
work has gone stupid (even more than usual), and I'm super tired, but RHR was down to 48 this morning - lowest its been in ages. good sign.
Tuesday Jun 24, 2014 #
Cycling intervals (Spin) 1:00:00 [5]
First spin class at the spin doc. Clare has been bullying me for a while about going, and with an evening class and my lack of running I had really run out of excuses. Just Clare, with Joe taking the class. Took a while to get going at the start with some technical issues with the power meters but then there was plenty of hurt. Struggled to keep to the specified cadences, more so when it was easy than hard, but got the hang of it as the class went on. Definitely a tough class and heart rate spent a lot of time in the same range as it would for running intervals. It was also good to be able to focus on technique and effort, rather than all the other stuff you normally have to worry about on the road.
Monday Jun 23, 2014 #
Yoga 1:00:00 [2]
Hot yoga. Back to our usual instructor, and it was a really good class. good stretches to ease out tight muscles from yesterday.