Training Log Archive: Craig

NOL Long race at Awoonga. Didn't feel quite as good as yesterday but felt ok and kept a good solid pace through the first loop. A bit unsure of the route choice in the SW corner so stuck with the 'if in doubt go straight' principle which meant I ran across the open spur which is part of the Corry family farm in both directions. No mistakes at all and got a bit of encouragement coming through the spectator leg the first time when someone said Rob Walter wasn't far ahead (he started 4min ahead). Tried to lift the pace a bit hoping I could catch up to Rob and first caught a glimpse of him at the map change. I had intended to have a carboshot at 18 but as soon as I went past the previous drink control at the spectator leg I thought I should have had it then so when I saw Rob drinking at the map change I decided to have it there (descriptions didn't show drinks there). Ran hard back to the spectator leg but only caught a glimpse of Rob occasionally and didn't seem to be making much ground. Got him in sight more often on the way to 19 and caught up when he got a bit confused by some unmapped tracks and punched 19 and 20 just in front. Legs not happy about the climb to 21 but felt ok on the flatter stuff and managed to hang on as Rob pushed the pace through the final few controls. Finished up 4th behind Simon, Julian and Matt Parton with Rob in 5th 4min behind me. Very happy with the race, couldn't have done anything better except go into it fitter.
Very satisfied with the weekend overall. I doubt it was good enough to impress the selectors but I'm looking forward to trying to improve my speed a bit to try to close the gap to Julian and Simon next year.

Event: SILVA National Orienteering League
 

NOL Sprint at Bruce CIT. Pretty clean race and legs felt good throughout but never really felt I was reading the map well enough to run at top speed. A little frustrating to not be feeling tired at all at the finish but still got one of my best ever sprint results for a campus map (9th M21, 10th overall). Result was helped slightly by 22 being in the wrong spot because I noticed it as I left the map change so didn't lose any time at all while many others did. Ben started 2 min ahead of me and held me off by about 1 second. I reckon there is a good chance Oscar would have beaten me if he had been there.

C • #22 29

NOL Middle at Wild Deer Sands. A few little wobbles and hesitations but no real time losses apart from 14 where I had a bit of a mental lapse after running pretty hard up the hill. Spent a bit too long looking ahead at the end of the course crossing the final spur and ran to the lower termite mound losing about 30 seconds. Felt pretty good physically again and didn't feel it took too much out of me. Probably should have pushed a bit harder from about number 10 but the main goal was the long race so maybe not. Got 5th, 4 seconds ahead of Rob Walter and 4 seconds behind Chris Naunton, a bit too far behind Julian though.

Morning rehab loop with a 3min effort from the rehab area and a few more 15-30sec efforts on the way back. Felt pretty good, speed seemed to come easily on the short efforts, probably because they were all downhill.
Heel sore in bed but fine running once again, need to spend more time running and less lying in bed.

C • Congrats 3

Standard lap of KP alone. Legs still feeling a bit tight pretty much everywhere as they have for about the last 3 weeks. Otherwise felt pretty good.

Down to Darlington with Rachel, did a few drills while Rachel went to the toilet then hard up the railway trail to Charles Rd with an easier section between Hardey Rd and Bailey Rd and jog home back down the railway.
Wanted to run about 10k pace so tried to get the hr up to 160 pretty quickly and then hold it between 160 and 165. First stretch up to Hardey Rd felt very hard but felt much more comfortable after Bailey Rd. Kept the hr around 160-162 most of the time but briefly climbed to 165 while overtaking a cyclist near Kenmore Rd.

To Darlington 3.98km 22:23, ave 141 max 184 (really all < 120)
Drills and stuff 1.46km 14:05
To Hardey Rd 2.73km 11:01, ave 160, 70m climb
To Bailey Rd 1.20km 5:38, ave 153, 28m climb
To Charles Rd 2.14km 8:49, ave 162, 60m climb
Jog home 2.86km 13:56, ave 138