Training Log Archive: GolferIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Running 39:30 [3] 7.5 km (5:16 / km)
shoes: Asics Gel Nimbus 10
Morning run in the Deniliquin State Forest. In the half light, it was a bit disconcerting but quickly brightened as the sun can up. Cool and calm conditions, great for running. Achilles a bit tender but OK.
Monday Mar 30, 2009 #
Note
(rest day)
Back onto the eccentric calf stretches as the right achilles is playing up. Need to do these every day!
Sunday Mar 29, 2009 #
Orienteering race 1:05:38 [5] **** 6.1 km (10:46 / km) +315m 8:33 / km
spiked:12/14c shoes: Helly Hansen Trailcutter
SL2 at Ophir. Mix of steepish spur gully and gold mining terrain. Started this one really well but poor concentration on 2 shortish legs (5 and 7) let me down badly. Cost me over 5 minutes on these 2 and then no more major errors apart from drifting off line on a very steep climb 11-12. Probably another minute lost there. A good course but climb was a killer (>5%).
Disappointed that I didn't attack the hills a bit more (I think I talked myself into believing it was going to be too steep before I even started) although right achilles was very sore on the climbs and that did hinder me somewhat.
Disappointed that I didn't attack the hills a bit more (I think I talked myself into believing it was going to be too steep before I even started) although right achilles was very sore on the climbs and that did hinder me somewhat.
Saturday Mar 28, 2009 #
Orienteering race 41:33 [5] *** 5.4 km (7:42 / km) +200m 6:30 / km
spiked:6/8c shoes: Helly Hansen Trailcutter
SL1 at Lidsdale near Lithgow. A reasonable run but errors at 1 and 5 likely cost me 2nd place. Tried to attack the course, running hard but concentrating on navigation and was pretty happy overall.
New Helly Hansen shoes are awesome!
New Helly Hansen shoes are awesome!
Wednesday Mar 25, 2009 #
Running 42:15 [3] 7.5 km (5:38 / km)
shoes: Asics Gel Nimbus 10
Afternoon run on North Shore in Sydney. From Crows Nest up to Northbridge via Shore School's impressive playing fields (water tap!) and then back along Willoughby Rd. Not too hot or humid today which was nice.
Really impressive light show from hotel window from the storm over western Sydney later in the evening.
Really impressive light show from hotel window from the storm over western Sydney later in the evening.
Tuesday Mar 24, 2009 #
Running 43:15 [3] 7.8 km (5:33 / km)
shoes: Asics Gel Nimbus 9
Afternoon hills run with Briohny (for the first 35 minutes) on Willan's Hill. Was pretty hot and I was struggling a bit to keep up so let her go on after we crossed Leavenworth Dr and I turned back. Had a good chat, with Briohny doing most of the talking, whilst I struggled to get the words out, indicating the difference in fitness levels!
Surprised I pulled up pretty well as I was very sore in quads after last hills session a week or so back.
Sydney tomorrow for the rest of the week - will try and fit in a run sometime.
Surprised I pulled up pretty well as I was very sore in quads after last hills session a week or so back.
Sydney tomorrow for the rest of the week - will try and fit in a run sometime.
Sunday Mar 22, 2009 #
Orienteering race 57:15 [5] *** 7.2 km (7:57 / km)
shoes: UK Gear PT03 trail
First bush event for the year, in just in time with the State League season starting next week!
Score event at Pomingalarna on a cool morning that was good for running. Managed to get all bar 3 of the possible sites with 2 of those down in the steep NE corner of the map. Attacked the course pretty hard as I needed a good workout whilst reading a map. I guess knowing the area helps but you still have to find the controls.
Score event at Pomingalarna on a cool morning that was good for running. Managed to get all bar 3 of the possible sites with 2 of those down in the steep NE corner of the map. Attacked the course pretty hard as I needed a good workout whilst reading a map. I guess knowing the area helps but you still have to find the controls.
Thursday Mar 19, 2009 #
Running 37:20 [3] 7.5 km (4:59 / km)
shoes: Asics Gel Nimbus 9
Short afternoon run out to BBQ shed at Lake Albert via Boat Club and return. A fairly solid pace and felt pretty comfortable apart from some tightness in right hammy. Warm again today, topping 30C.
Tuesday Mar 17, 2009 #
Running 40:00 [4]
shoes: Asics Gel Nimbus 9
Afternoon intervals session on Nelson Drive (Boat Club Rd). Time includes warm up and down.
Ran from home as a warm up and then struggled through 4 x ~400m intervals up a slight but steepening hill, with return to start for recovery. Misjudged first one and did an extra 50 metres or so!
1:40
1:31
1:30
1:28
By the 4th one I was feeling really tired so was surprised by the times, getting faster is definitely a first for me!
Ran down to the Boat Club for a drink (of water, from a tap, outside the club!) then warm down run home between the Lake edge and golf club.
Ran from home as a warm up and then struggled through 4 x ~400m intervals up a slight but steepening hill, with return to start for recovery. Misjudged first one and did an extra 50 metres or so!
1:40
1:31
1:30
1:28
By the 4th one I was feeling really tired so was surprised by the times, getting faster is definitely a first for me!
Ran down to the Boat Club for a drink (of water, from a tap, outside the club!) then warm down run home between the Lake edge and golf club.
Sunday Mar 15, 2009 #
Note
Mapping. Closest snake encounter so far: almost stepped on a 1.5m red-belly black. It was sunning itself as I was walking across some rocks looking at the map. Saw it at the last second (about 1m away) when it suddenly rose up. Reckon I would have won an Olympic backward long jump! I dropped my compass so had to wait until the snake had slipped away to collect it.
Saturday Mar 14, 2009 #
Running 34:29 [5] 7.4 km (4:40 / km)
shoes: Asics Gel Nimbus 10
Road Runners at Lake Albert. Cooler than last week but humidity high after last night's rain and threatening storms around today.
Quads and thighs really tight after yesterday's hills so a slow start. Gradually picked up the pace as the legs loosened up but couldn't get near last week's time.
Quads and thighs really tight after yesterday's hills so a slow start. Gradually picked up the pace as the legs loosened up but couldn't get near last week's time.
Friday Mar 13, 2009 #
Running 1:06:10 [3] 12.2 km (5:25 / km)
shoes: Asics Gel Nimbus 10
Afternoon longish run. Decided I needed some hills so tackled the climb up onto Bourkelands ridge track and followed it all the way up to the top, then out to Mango Rd, down to Feathertop and back out to Plumpton. Tacked on an excusion down to the Lake and along the western side to O'Halloran Park and then home via Red Hill and Kimberley.
All the climb is in the first 3 kms and then steadily down again and a fairly flat 2nd half.
Cooler (abt 25C) and a bit humid after yesterday's rain but a light breese helped. Felt pretty strong and pulled up OK with no major issues with the achy toes (Neurophen again!) Also worn the Nimbus 10s which seem to have slightly more flex around the front and are definitely more cushioned than the older 9s.
All the climb is in the first 3 kms and then steadily down again and a fairly flat 2nd half.
Cooler (abt 25C) and a bit humid after yesterday's rain but a light breese helped. Felt pretty strong and pulled up OK with no major issues with the achy toes (Neurophen again!) Also worn the Nimbus 10s which seem to have slightly more flex around the front and are definitely more cushioned than the older 9s.
Thursday Mar 12, 2009 #
Note
Managed to squeeze in 13 holes of golf yesterday afternoon, but we got curtailed by heavy rain and lightning! Course was still set up as for the Pro-Am earlier in the week so was quite tough. Managed 6 pars, along with 3 wipes!
Wednesday Mar 11, 2009 #
Running 41:50 [3] 8.2 km (5:06 / km)
shoes: Asics Gel Nimbus 9
Afternoon run out Plumpton Rd to Rowan Rd and then back home. Felt much better than Monday, although a little sloweer. Took a couple of Neurophen 1/2 hr before running and they seemed to keep the arthritis at bay! Ran past the golf course where they were playing day 2 of the Pro-Am and "disturbed" one of the Pros just about to tee off on the 13th which adjoins the cycle track!
Home for a quick shower and dinner and then off to see the new host of Aust Top Gear (James Morrison) and his band in concert. Great show! He finished with a one man duo, playing trumpet and piano at the same time, fantastic :-)
Home for a quick shower and dinner and then off to see the new host of Aust Top Gear (James Morrison) and his band in concert. Great show! He finished with a one man duo, playing trumpet and piano at the same time, fantastic :-)
Monday Mar 9, 2009 #
Running 40:15 [3] 8.0 km (5:02 / km)
shoes: Asics Gel Nimbus 9
Afternoon run out past the Boat Club to Lake Albert School and return. Struggle town the whole run: really feeling the arthritis in both my big toes and left ankle at the moment. Hoping it is just the change of seasons but not to confident about that as it was quite hot again today! Might have to get myself to a doctor but doubt there is much that can be done. Last time I went, the Doc suggested fusing the joint, which I didn't want to hear!
Sunday Mar 8, 2009 #
Note
(rest day)
Mapping
Saturday Mar 7, 2009 #
Running race 33:40 [5] 7.4 km (4:33 / km)
ahr:90 max:96 shoes: Asics Gel Nimbus 10
Road Runners at Lake Albert. Not my favourite location, mainly because the course doubles back on itself and you run through the finish about 4 km before you actually finish!
Anyway, was pretty good conditions for running today, not too hot and a decent breeze. Managed a decent time with heart rate up quite high, so must have pushed quite hard.
Anyway, was pretty good conditions for running today, not too hot and a decent breeze. Managed a decent time with heart rate up quite high, so must have pushed quite hard.
Thursday Mar 5, 2009 #
Orienteering race 43:20 [5] * 7.5 km (5:47 / km)
shoes: Asics Gel Nimbus 9
Street O in Tolland and Bourkelands area. Ran pretty strongly despite a big night out last night! Managed to get all but one answer and the one I didn't go to caused a few problems for other - the map needs updating I think. Finally got a win over Briohny!
Monday Mar 2, 2009 #
Note
Mapping today.
Not quite as uneventful as usual: saw my 2nd snake since I started the mapping, this one just a small (1m) brown. He/she (did Liggo get a definitive answer on how to tell what is what?) saw me first and got out of my way:)
Next incident was more expensive: somehow managed to slice a hole in the sidewall of the rear left tyre on the 4WD (they won't repair sidewall punctures, so a new tyre beckons $$). Managed to get to some fairly level, open ground, jacked it up, took off the flat but couldn't get the spare on, as I didn't have enough clearance and the jack was fully extended!
Put the flat back on, lowered the car, found a chunk of flat timber to put under the jack and did the whole thing again! Got it done this time but cost me close to an hour!
Not quite as uneventful as usual: saw my 2nd snake since I started the mapping, this one just a small (1m) brown. He/she (did Liggo get a definitive answer on how to tell what is what?) saw me first and got out of my way:)
Next incident was more expensive: somehow managed to slice a hole in the sidewall of the rear left tyre on the 4WD (they won't repair sidewall punctures, so a new tyre beckons $$). Managed to get to some fairly level, open ground, jacked it up, took off the flat but couldn't get the spare on, as I didn't have enough clearance and the jack was fully extended!
Put the flat back on, lowered the car, found a chunk of flat timber to put under the jack and did the whole thing again! Got it done this time but cost me close to an hour!
Running 37:30 [3] 7.5 km (5:00 / km)
shoes: Asics Gel Nimbus 9
Decided to get out for a run after getting home from mapping. Not too hot today (31C) so pushed a fairly staedy pace out past the boat club to the BBQ area in Apex Park and back. Right hammy a bit tender coming home, so eased off a bit, and still a bit tight now.
Sunday Mar 1, 2009 #
Orienteering 34:00 [3] **** 1.7 km (20:00 / km)
shoes: UK Gear PT03 trail
Out to Mt Pilot for a morning exercise. Set up an Oranges and Lemons type course but due to the low visibilty and slow run we decided that we wouldn't record times. Still used the option of less experienced runners having to get fewer controls, which seemed to work OK.
In the end, the runnability wasn't too bad and everyone got around pretty well, with just a couple having difficulties in some of the "thicker" vegetation. My slow km rate was mainly due to helping others on my way round, plus the slow run.
It is so dry out there that the regrowth, some of it 2-3 metres high is dead or dying, leaving hard, scratchy sticks to run through. Most people came away with lots of scratches on their arms, some (like me) on their legs as well - I only wore shorts when putting out the controls yesterday! Didn't make the same mistake today:)
In the end, the runnability wasn't too bad and everyone got around pretty well, with just a couple having difficulties in some of the "thicker" vegetation. My slow km rate was mainly due to helping others on my way round, plus the slow run.
It is so dry out there that the regrowth, some of it 2-3 metres high is dead or dying, leaving hard, scratchy sticks to run through. Most people came away with lots of scratches on their arms, some (like me) on their legs as well - I only wore shorts when putting out the controls yesterday! Didn't make the same mistake today:)