Training Log Archive: GolferIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
10 PM
Strength and conditioning 15:00 [3]
Tuesday Jun 29, 2010 #
5 PM
Running 45:40 [3] 9.0 km (5:04 / km)
shoes: Asics Gel Nimbus 11
Afternoon run in Deniliquin State Forest. Went along at a fair pace to make sure I got out of the forest before it got dark. Got to my planned turning point but still had plenty of light so pushed on and did the full loop coming out near the showgrounds, about 1.5km longer, which was good. Felt really good the whole way.
Monday Jun 28, 2010 #
5 PM
Running 38:40 [3] 7.4 km (5:14 / km)
shoes: Asics Gel Nimbus 11
Evening run in Albury after work. Decided just to run on the freeway bike path as it has lights. A bit boring but glad I did as it was dark by the time I got back.
Sunday Jun 27, 2010 #
Cycling 56:00 [3] 18.6 km (3:01 / km)
Late morning ride out along Plumpton, Boiling Down and Redbank Rds then into Rawlings Pk, out to Mitchell and Silverwood Rds, back into Rawlings and home by the Lake and Boat Club. Beautiful sunny winters days!
Note
9 holes of golf with Cam, who was home for the weekend for a mates party on Friday. Brilliant winter sunshine, if a little cool, and course was in great shape. Haven't played for 5 weeks and it showed in the short game although the driver was on song, missing only one fairway. Finished 3 over my handicap which wasn't too bad. Cam beat me on handicap (as usual).
Saturday Jun 26, 2010 #
1 PM
Running race (Road Runners) 52:50 [5] 11.0 km (4:48 / km)
shoes: Asics Gel Nimbus 11
Roadies handicap race at Lake Albert. I hadn't run any of the lead up races and didn't have an allocated start time, so I headed out in front of the whole field (bar one).
Felt good on the full lap of the Lake and went through the water stop (halfway) in 26 minutes. Caught the only starter in front of me (Don) at the corner of Plumpton and Nelson and slowed for a chat as hadn't seen him since he came back from Europe. After about 300m pulled away and again felt good all the way back until about 500m from the finish when the hammy started to get a bit tight but overall pretty happy with the run.
Nice to see Briohny run out to meet me on her warm down!
Felt good on the full lap of the Lake and went through the water stop (halfway) in 26 minutes. Caught the only starter in front of me (Don) at the corner of Plumpton and Nelson and slowed for a chat as hadn't seen him since he came back from Europe. After about 300m pulled away and again felt good all the way back until about 500m from the finish when the hammy started to get a bit tight but overall pretty happy with the run.
Nice to see Briohny run out to meet me on her warm down!
Friday Jun 25, 2010 #
5 PM
Exercise bike 30:00 [4]
Was going to do some intervals but was a bit wet after work so hopped on the exercise bike. A steady session for about 20 minutes then finished with some interval-type efforts: 30 seconds on, 30 seconds off, for the last 10 minutes.
Thursday Jun 24, 2010 #
5 AM
Strength and conditioning 10:00 [3]
Whilst watching the Australia v Serbia World Cup game! Well done Aussies, pity Pim didn't let them play that way against Germany last week!
Wednesday Jun 23, 2010 #
5 PM
Running 53:00 [3] 8.5 km (6:14 / km)
shoes: Asics Gel Nimbus 11
Enjoyable after work run with Briohny (and Deb for a short while) on Willan's Hill, mostly on the single tracks in the steep, rocky part of the hill. A nice steady pace with lots of talk.
Tuesday Jun 22, 2010 #
5 PM
Cycling 40:20 [3] 13.6 km (2:58 / km)
Afternoon ride. Was going to do my usual loop but decided it was a bit late so bit a lap and a half of Lake Albert from the north and home via the Boat Club. Getting pretty dark by the time I got home.
Monday Jun 21, 2010 #
10 PM
Strength and conditioning 15:00 [3]
Sunday Jun 20, 2010 #
10 AM
Orienteering race (Club sprint) 27:10 [5] * 4.2 km (6:28 / km) +50m 6:06 / km
spiked:18/19c shoes: Asics Gel Nimbus 11
Longish sprint race at CSU set by a first-time setter and he did a good job. Not too difficult nav-wise but he gave us a few route choice legs and lots of controls. Hard to get used to hand punching again!
11 AM
Running 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Asics Gel Nimbus 11
Deb dropped me at the southern end of the Gobba bridge after the CSU event and I ran home via the river levee bank path and Kooringal Road. Struggled early after the short break but settled into a good rythme. Encounter with a car on the cycle/walking path on the levee!!; and 2 pesty little dogs trying to nip my ankles near home: aimed (and landed) a few kicks at them which didn't seem to please their owner too much!
Very tired now: dinner (and red wine!) at friends last night, then watched football Oz v Ghana and all the exercise this morning! Might be looking for an afternoon nap:-)
Very tired now: dinner (and red wine!) at friends last night, then watched football Oz v Ghana and all the exercise this morning! Might be looking for an afternoon nap:-)
Saturday Jun 19, 2010 #
Cycling 45:50 [4] 15.3 km (3:00 / km)
Afternoon ride out around the Lake and into Rawlings, out to Mitchell Rd down Brunskill Rd and back into Rawlings and then home via the Boat Club. Enjoyed the ride, cool but no wind.
Thursday Jun 17, 2010 #
6 AM
Running 42:00 [3] 7.5 km (5:36 / km)
shoes: Asics Gel Nimbus 11
Early morning run in the rain and wind out to the BBQ shed at Apex Park and return. Very dark at 6:00am!!
10 PM
Strength and conditioning 15:00 [3]
Tuesday Jun 15, 2010 #
10 PM
Strength and conditioning 15:00 [3]
Monday Jun 14, 2010 #
9 AM
Running warm up/down 15:00 [3]
shoes: Inov8 Mudclaw 270
Good warm up for 3rd day straight!
10 AM
Orienteering race (QBIII Day 3 (Middle)) 1:00:34 [5] **** 4.5 km (13:28 / km) +160m 11:26 / km
spiked:14/18c shoes: Inov8 Mudclaw 270
An excellent course in a great area. Map reading was generally good through to 6, with just a few minor issues at 3 (left) and 4 (high). Short leg from 6 to 7 brought me unstuck as I lost map contact. Lost about 8 minutes here and so ended any chance of sneaking in to 3rd place (or so I thought)!
Also a bit high at 8 but then decided to start reading the map again and was pretty happy with the second half of the course. Daniel Orr (M21AS and same course) caught me at 7 and we swapped he lead for much of the remainder until his younger legs took him away on the last couple.
Got back to find I had somehow snared 3rd overall but only through attrition, with Darvo not running and others fairing worse than I did! Mind you, I was about 15 minutes behind 2nd!
Also a bit high at 8 but then decided to start reading the map again and was pretty happy with the second half of the course. Daniel Orr (M21AS and same course) caught me at 7 and we swapped he lead for much of the remainder until his younger legs took him away on the last couple.
Got back to find I had somehow snared 3rd overall but only through attrition, with Darvo not running and others fairing worse than I did! Mind you, I was about 15 minutes behind 2nd!
Sunday Jun 13, 2010 #
9 AM
Running warm up/down 10:00 [3]
shoes: Inov8 Mudclaw 270
Another good warm up today.
10 AM
Orienteering race (QBIII Day 2 (Long)) 1:10:36 [5] **** 6.0 km (11:46 / km) +230m 9:52 / km
spiked:9/12c shoes: Inov8 Mudclaw 270
When I turned the map over today, I thought "you beaut, this is the area I used when I set Day 2 at Easter 2008!" That was my first mistake. Super confident (read cocky!) I headed off to #1 and actually did pretty well until I reached the circle where I stopped reading the map and wasted about 3 minutes.
2 to 4 were fine, then came the long leg to 5! I left 4 too far left (Darvo, who was behind me, must have been wondering where I was headed!) but once I got going I decided it wasn't actually a bad route choice: through the cleared paddocks and then climb up the gully into the saddle and down to the control. All good until I drifted into the wrong gully on the climb and ended up near 6. Compounded the error by going further right around the hill between 5 and 6. Even seeing StK66 almost punching 6 didn't wake me up!
Opted for safety on the long run to 7 but fell foul of not reading the map again and got into a parallel gully before snapping out of my daze and ran hard to 7. Finally got my act together over the last 5 controls with no errors, mainly because I read the map!
Started the day in 5th, 1 second ahead of James in 6th but he had a worse day than me so I stayed 5th, but more than 13 minutes down on GrantM.
2 to 4 were fine, then came the long leg to 5! I left 4 too far left (Darvo, who was behind me, must have been wondering where I was headed!) but once I got going I decided it wasn't actually a bad route choice: through the cleared paddocks and then climb up the gully into the saddle and down to the control. All good until I drifted into the wrong gully on the climb and ended up near 6. Compounded the error by going further right around the hill between 5 and 6. Even seeing StK66 almost punching 6 didn't wake me up!
Opted for safety on the long run to 7 but fell foul of not reading the map again and got into a parallel gully before snapping out of my daze and ran hard to 7. Finally got my act together over the last 5 controls with no errors, mainly because I read the map!
Started the day in 5th, 1 second ahead of James in 6th but he had a worse day than me so I stayed 5th, but more than 13 minutes down on GrantM.
Saturday Jun 12, 2010 #
Event: QB3
2 PM
Running warm up/down 15:00 [2]
shoes: Asics Gel Nimbus 11
Good solid warm up before the Sprint, to make sure I was nice and loose.
3 PM
Orienteering race (QBIII Day 1) 17:08 [5] * 3.0 km (5:43 / km)
spiked:20/21c shoes: Asics Gel Nimbus 11
NSW Sprint Champs in conjunction with QBIII Day 1. Good fun event on a nice flat area on 3 small school campuses. Some nice route challenges and a very fast area.
Very happy with my run, with only a slight error on 12. I was a little off the pace but had expected that as I was wary of the tightness in my right hammy and wanted it to last the 3 days! Actually surprised to be only 1 minute down on GrantM who is really flying at the moment, in all forms of Foot O.
Very happy with my run, with only a slight error on 12. I was a little off the pace but had expected that as I was wary of the tightness in my right hammy and wanted it to last the 3 days! Actually surprised to be only 1 minute down on GrantM who is really flying at the moment, in all forms of Foot O.
Thursday Jun 10, 2010 #
5 PM
Running 40:00 [3] 7.5 km (5:20 / km)
shoes: Asics Gel Nimbus 11
Afternoon run from home around the Lake via the Boat Club and back along the drainage reserve. Slow today as didn't want to stress the hammy which is feeling OK at the moment.
Wednesday Jun 9, 2010 #
Note
(rest day)
In Sydney for meeting and late flight home.
Tuesday Jun 8, 2010 #
Strength and conditioning 15:00 [3]
4 PM
Running 45:20 [3] 8.2 km (5:32 / km)
shoes: Asics Gel Nimbus 11
Afternoon run in Sydney. Crows Nest-Cammeray-Northbridge-St Leonards-Crows Nest. Took a different route coming home and got a little "misplaced" then suddenly ended up right behind my work Head Office - at least I knew where I was again!
Monday Jun 7, 2010 #
Strength and conditioning 15:00 [3]
Sunday Jun 6, 2010 #
Orienteering race 59:00 [3] *** 5.7 km (10:21 / km) +100m 9:31 / km
spiked:12/14c shoes: Inov8 Mudclaw 270
Interclub relay event at Albury. Deb and I teamed up to run the 4 courses on offer between us: I did a 3.5km red and 2.2 blue first then Deb did a 2.5 red and a 2.5 green.
Generally a good run - on the red, found the blue a bit hard:-) - except for #2 on the red. Missed it to the right but that only cost me 2 minutes, then just could not locate the small gully. Several others there looking as well. I went back out to a track and relocated, down a watercourse, founds the rocks above the gully but no flag! Having spent 15 minutes on this, I gave up and went on with the rest of the course, with no problems. Turns out #2 was there (somewhere) but was placed hard up against a tree and you had to be right on top of it to see it!!
Cruised around the blue, just concentrating on not over-stressing the hammy, which held up OK.
Generally a good run - on the red, found the blue a bit hard:-) - except for #2 on the red. Missed it to the right but that only cost me 2 minutes, then just could not locate the small gully. Several others there looking as well. I went back out to a track and relocated, down a watercourse, founds the rocks above the gully but no flag! Having spent 15 minutes on this, I gave up and went on with the rest of the course, with no problems. Turns out #2 was there (somewhere) but was placed hard up against a tree and you had to be right on top of it to see it!!
Cruised around the blue, just concentrating on not over-stressing the hammy, which held up OK.
Saturday Jun 5, 2010 #
Note
(injured)
Hammy playing up so skipped Roadies and looked after Darcy while Briohny and Deb ran.
Friday Jun 4, 2010 #
Note
(rest day)
Thursday Jun 3, 2010 #
5 PM
Running 38:00 [3] 6.6 km (5:45 / km)
shoes: Asics Gel Nimbus 11
Afternoon run on the February Road Runners course along the mighty (low) Murrumbidgee river with Briohny. Surprised the river is so low considering all the rain we've had recently. We ran at a steady pace and talked lots about current and future happenings: Darcy dog, QB3, City to Surf, boring work meetings! Enjoyed the company.
My right hammy is playing up again and might have to back off on the training for a few days to make sure it's OK for QB3.
My right hammy is playing up again and might have to back off on the training for a few days to make sure it's OK for QB3.
Wednesday Jun 2, 2010 #
Strength and conditioning 15:00 [3]
Tuesday Jun 1, 2010 #
Cycling 39:10 [3] 13.5 km (2:54 / km)
Did 2 laps of the Lake on the bike after work whilst Briohny and Deb ran one lap. Decided against running as hammy is very tight after the weekend. Caught them both just before they finished their lap.
10 PM
Strength and conditioning 10:00 [3]