Training Log Archive: CraigIn the 30 days ending Sep 30, 2019:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||
Monday Sep 30, 2019 #
Orienteering race 37:16 4.91 km (7:35 / km) +259m 6:00 / km
ahr:149 max:161 shoes: Salomon Speedcross 4
Running second leg in the Australian M45 team with Matthew Stocks and Bruce Arthur. Matthew made one big mistake and came in about two minutes down on the Kiwi team. I knew Bruce could make up that gap so I just needed a steady run to keep us within reach. I didn't rush anything, didn't make any mistakes and didn't run very fast up the hills. Apparently got past the kiwis somewhere without noticing and Bruce extended the lead running a couple of minutes faster than me despite a 2 minute error.
Sunday Sep 29, 2019 #
Orienteering race 53:23 7.95 km (6:43 / km) +258m 5:47 / km
ahr:150 max:166 shoes: Salomon Speedcross 4
I was happy with this run. I wasn't really conscious of doing anything wrong but I did lose a bit of time on 5. I started cautiously but was feeling more comfortable by 2 and confident through 3 & 4 but then took a really conservative route to 5 going back up the gully past 2. Not sure why I did it because I had run through the area I was trying to avoid on the way to 2 and it was fine. I think I just started with a bit too conservative a mindset and hadn't got out it by then. Maybe a more aggressive start could have gained me the minute I was behind in the end or maybe it was the conservative mindset that got me so close. Who knows. Anyway, I was pretty happy to be so close behind Carsten and Bruce as I think they are both moving a fair bit faster than me.
Saturday Sep 28, 2019 #
Orienteering race 18:48 2.95 km (6:23 / km) +55m 5:50 / km
ahr:154 max:173 shoes: Salomon Speedcross 4
A scrappy run with lots of little time losses but nothing major. Lost a bit more than I thought on a couple of legs. Would have had to be a really good run to place any higher.
Wednesday Sep 25, 2019 #
Running 30:19 5.33 km (5:41 / km) +39m 5:29 / km
ahr:118 max:133 shoes: Solar Glide Blue
Tuesday Sep 24, 2019 #
Note
weight:73.1kg
Running 48:14 8.13 km (5:56 / km) +82m 5:39 / km
ahr:121 max:132 shoes: Solar Glide Blue
Sunday Sep 22, 2019 #
Running warm up/down 10:45 1.64 km (6:34 / km) +22m 6:10 / km
ahr:137 max:150 shoes: Salomon Speedcross 4
Orienteering race 1:21:45 11.44 km (7:09 / km) +325m 6:15 / km
ahr:149 max:171 shoes: Salomon Speedcross 4
Took it slowly and carefully to 1 but struggled with the tough terrain going out of it and never really made a plan for 2. Felt out of control until I saw the fence corner and collected myself a bit on the way down the tracks along the fence and through the clearings and navigated quite nicely into 5. Had no idea I was at 5 until I saw the code was wrong when I went to punch. Fortunately it wasn't a bad route towards 2 but It got me a little flustered and I didn't really feel back in control until after the climb up to 4 which I thought I did fine but it shows up as a mistake and I was slowest on the course although not by much. I had realised by now that it was going to be a long tough grind so I was looking to conserve energy by avoiding climb and green as much as possible and stay comfortable rather than forcing the pace.
Caught sight of Andries ahead at 7 and passed him heading out of 9. I expected him to stay with me but he dropped off a bit pretty early on the way to 10. I maybe pushed it a bit hard along the tracks trying to make sure I got clear as I had times when I wasn't at all sure I had taken the right path but I ended up where I wanted to be and saw Sten leaving 10 as I approached.
Caught up to Sten at 12 and followed him down the hill before getting past by cutting a few corners. Thought I might have got away from Sten by 13 but I had a little trouble spotting the boulder that was right in front of me and saw Sten heading for it as I was leaving. I thought he might catch me on the way up to 14 but he had more trouble spotting 13 than me even though it looked to me as though he was watching me punch it.
Saw John heading away from 14 which motivated me to run a bit more of the hill just because I thought I had seen him running those bits. I didn't know it at the time but our next 3 controls were the same and I had almost caught him by 17 where we split but without actually seeing him much in between. Last couple were pretty easy. Tried to push the finish a bit and got the fastest on my course but it was lucky Liam had a different last control as I'm sure he would have flogged me.
I was conscious that I hadn't seen tRicky and had wondered if he was still in front or I had passed him without seeing him. I thought there was a lot of the course where he would be faster than me but also plenty of opportunities for him to lose time so really wasn't sure. When I finished he was waiting there but hadn't been waiting for long enough so I got the win by 4.5 minutes.
Orienteering 1:10:59 4.86 km (14:37 / km) +207m 12:03 / km
ahr:117 max:168 shoes: Salomon Speedcross 4
Actually got through this without much pain at all which surprised me a lot. Probably would have been fine getting the further out controls.
Saturday Sep 21, 2019 #
Running warm up/down 11:16 1.85 km (6:05 / km)
ahr:125 max:147 shoes: Adidas Solar Glide
Orienteering race 15:35 3.15 km (4:57 / km) +28m 4:44 / km
ahr:153 max:162 shoes: Adidas Solar Glide
Pretty good run, just 3 or 4 hesitations of about 5 seconds each where I missed some details or it didn't look quite how I expected. Tried to push hard today and I think I did manage to push a bit harder than usual. I still feel I probably could have got a bit more out of myself but not enough to challenge Sten or Ricky. Pretty happy to be less than a minute down in third.
Running warm up/down 6:54 0.99 km (6:58 / km)
ahr:123 max:148 shoes: Adidas Solar Glide
Friday Sep 20, 2019 #
Running 29:03 5.02 km (5:47 / km) +29m 5:37 / km
ahr:118 max:135 shoes: Solar Glide Blue
Thursday Sep 19, 2019 #
Gym 40:00 [3]
Wednesday Sep 18, 2019 #
Running intervals 55:50 10.32 km (5:25 / km) +95m 5:10 / km
ahr:129 max:156 shoes: Adidas Solar Glide
Tuesday Sep 17, 2019 #
Running 54:17 9.68 km (5:36 / km) +98m 5:20 / km
ahr:126 max:165 shoes: Adidas Solar Glide
Sunday Sep 15, 2019 #
Running warm up/down 14:17 2.39 km (5:58 / km) +10m 5:51 / km
ahr:136 max:155 shoes: Salomon Speedcross 4
Orienteering 54:13 8.52 km (6:22 / km) +215m 5:39 / km
ahr:145 max:164 shoes: Salomon Speedcross 4
Nice course, shame about the misplaced control (126) which was on every hard course. Mostly ok run apart from 3-4 minutes lost at 126. Doubted myself for a little bit on the way up to 5 so made a little deviation to make sure. Probably started a little too hard so I was struggling a bit physically by the time I got to 14 (126) and then struggled for motivation after that. A bit unsure of myself half way up to 16 and lost concentration heading into 21 so was initially a bit off to the right.
Swim 30:48 1.71 km (17:59 / km) +29m 16:34 / km
ahr:94 max:147
Saturday Sep 14, 2019 #
Running 1:09:18 12.39 km (5:35 / km) +106m 5:22 / km
ahr:129 max:144 shoes: Adidas Solar Glide
Tennis 1:00:00 [2]
Thursday Sep 12, 2019 #
Gym 40:00 [3]
Running 18:18 2.96 km (6:11 / km)
ahr:114 max:143 shoes: Adidas Solar Glide
Orienteering 10:23 1.97 km (5:16 / km)
ahr:142 max:152 shoes: Adidas Solar Glide
Tried to focus on making sure I had seen exactly what the control was on before starting each leg but I didn't find it very helpful. Often still wasn't clear exactly how to get to the control and had a couple where I had no idea how to exit. Still didn't make any real mistakes but never felt fast at all.
Orienteering 8:39 1.68 km (5:08 / km)
ahr:147 max:156 shoes: Adidas Solar Glide
Tried to focus more on making sure I knew how to exit before I got to the control. Felt a bit better than the first course but I think it was just easier. Had one or two where I didn't get the best way into the control and wasn't really sure of my exit from the last control to the finish. Felt as though I was moving a bit faster than the first course.
Running 6:28 0.88 km (7:21 / km) +1m 7:19 / km
ahr:139 max:150 shoes: Adidas Solar Glide
Wednesday Sep 11, 2019 #
Running 35:53 6.03 km (5:57 / km) +63m 5:40 / km
ahr:117 max:128 shoes: Adidas Solar Glide
Tuesday Sep 10, 2019 #
Running intervals 59:23 11.12 km (5:20 / km) +38m 5:15 / km
ahr:131 max:156 shoes: Adidas Solar Glide
Monday Sep 9, 2019 #
Tennis 1:00:00 [3]
Sunday Sep 8, 2019 #
Running 7:02 1.18 km (5:58 / km) +15m 5:37 / km
ahr:125 max:138
Orienteering 51:53 8.22 km (6:19 / km) +150m 5:47 / km
ahr:151 max:164 shoes: Salomon Speedcross 4
Lots of straight running through burnt vegetation of variable density with little correlation to what was shown on the map.
Didn't feel good from the start but was still getting around ok up to 4. I did come out a little right of where I expected on 2 but corrected pretty well. Passed Graham and Andre with a better line into 5 and pushed hard down to 6 to try to get clear. Graham was gone but Andre was right behind me at 6 so I stopped for a drink and a bit of a breather. Pushed hard again through to 7 but wasn't able to get a gap. I thought I should keep pushing up the hill out towards 8 but my legs refused so I had a little walk and gave up on trying to get away. A little left of where I wanted to be going across to 8 and a little hesitant at the end as it didn't look quite as I expected. Tried to take a safe route to 9 going over the top of the knoll but got pushed a bit left again by thick patches and lost about 30 seconds. Trudged up to 10 before making a bit more of a push to get away on the downhill through 11. I didn't make any impression on the downhill but sustained the effort up the other side and Andre eventually cracked half way up to 12. We both hit 13 cleanly but I was out of sight and Andre read the description for 12 so lost a couple of minutes thinking it wasn't his. I lost a final few seconds by punching the E/VE start before the finish.
Saturday Sep 7, 2019 #
Tennis 30:00 [1]
Running 48:07 8.88 km (5:25 / km) +85m 5:10 / km
ahr:138 max:167 shoes: Solar Glide Blue
Thursday Sep 5, 2019 #
Gym 40:00 [3]
Running 21:41 2.99 km (7:15 / km)
ahr:118 max:164 shoes: Adidas Solar Glide
Orienteering 15:23 3.08 km (4:59 / km)
ahr:138 max:156 shoes: Adidas Solar Glide
Running 9:35 1.55 km (6:11 / km)
ahr:122 max:129 shoes: Adidas Solar Glide
Wednesday Sep 4, 2019 #
Running 42:33 8.43 km (5:03 / km) +91m 4:48 / km
ahr:130 max:160 shoes: Solar Glide Blue
Tuesday Sep 3, 2019 #
Running 52:20 10.06 km (5:12 / km) +120m 4:55 / km
ahr:134 max:170 shoes: Adidas Solar Glide
Sunday Sep 1, 2019 #
Running 5:00 0.79 km (6:21 / km) +4m 6:13 / km
ahr:118 max:137
Orienteering 55:58 9.19 km (6:06 / km) +294m 5:15 / km
ahr:146 max:174 shoes: Salomon Speedcross 4
H1, 8.3km straight, 11.9km on trails.
I took pretty direct routes most of the time as a lot of it had been recently burnt so was nice and open. Felt pretty good and didn't push too hard so still felt good at the end and really enjoyed the run.
Nobody else did the H1.