Training Log Archive: GolferIn the 31 days ending Aug 31, 2014:
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| 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 | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Aug 31, 2014 #
9 AM
Cycling 57:44 [3] 19.44 km (2:58 / km) +142m 2:52 / km
Latish ride after lazy morning (last for a few weeks!). Magpies out and about! Out to Rawlings via Mitchell Rd, a loop around to the horse paddock - first swooper, saved by low trees - then out of Rawlings and around the end of the Lake. Up to Plumpton Rd past the golf course and then "crack" on the helmet as 2nd swooper caught me unawares. He had a 2nd go but again tree cover saved me. Home via Kooringal Rd.
11 AM
Running 26:50 [2] 2.55 km (10:31 / km) +82m 9:04 / km
shoes: Asics Gel Nimbus 14 2nd pair w
Out to Pomingalarna for a last check on a couple of controls on the Easy and V Easy courses, mainly looking at whether taping would be needed.
Saturday Aug 30, 2014 #
1 PM
Running (Road Runners) 48:58 [5] 9.95 km (4:55 / km) +5m 4:54 / km
shoes: Asics Gel Nimbus 14 2nd pair w
Roadies at the beach. Ran the out and back 10km course from the marathon weekend. Pushed pretty hard to try and get a decent time and was happy with the result, given the 600m of sand running and 6 fence stiles to cross. Track had dried out a lot since the marathon so was firm underfoot.
Wednesday Aug 27, 2014 #
5 PM
Running 36:43 [3] 6.39 km (5:44 / km) +94m 5:21 / km
shoes: Asics Gel Nimbus 14 2nd pair w
Afternoon run from home. Starting to watch out for Magpies as have been told there are a few early swoopers around.
Monday Aug 25, 2014 #
4 PM
Running 41:49 [3] 8.01 km (5:13 / km) +38m 5:06 / km
shoes: Asics Gel Nimbus 14 2nd pair w
Afternoon run in Albury. Down to the river and out to the wetlands and back again.
Sunday Aug 24, 2014 #
11 AM
Orienteering race (ACT Long Champs) 1:13:11 [5] 6.9 km (10:36 / km) +335m 8:32 / km
shoes: Inov8 Oroc 350
A pretty poor effort today with nav mistakes at 2, 4, 5 and 6 and a slight overrun at 8. Also, although my running fitness is OK, I struggled with terrain fitness coming off the Half last weekend. After that all was good:-) Was too high on 2 and then no plan when I got into the rock at 4. Missed it high and long, then again high on very short leg to 5 before brain fade on 6, stopping short and completely missed reading the big clearing that I was wandering past. After that, got my head together and started to plan the legs with only the slight miss at 8. Got 2nd in a small field but well down on David Polland who had a great run in tough terrain for his first ever Champs win!
Saturday Aug 23, 2014 #
Note
Despite Selwood being a protected species, Bartel winning an Oscar and goal review failing again, a great win by the Hawks!!
4 PM
Running 34:17 [3] 6.84 km (5:01 / km) +13m 4:58 / km
shoes: Asics Gel Nimbus 15 white/blue
Busy day: Logan's Thanksgiving this morning followed by lunch at Briohny's. Then Deb and I drove to Canberra for the ACT Long tomorrow. Managed to get a run in after we arrived: from Telopea Park up to Kings Bridge then around and over Commonwealth Bridge and back to the start. Tweaked my lower back as I was carrying gear up to our motel room but didn't seem to effect my running. Hopefully OK tomorrow.
Friday Aug 22, 2014 #
4 PM
Cycling 28:25 [4] 10.13 km (2:48 / km) +71m 2:43 / km
Didn't have much time so just a short ride after work before picking #1 grandson for a sleepover!
Tuesday Aug 19, 2014 #
5 PM
Running 30:40 [3] 5.0 km (6:08 / km) +92m 5:37 / km
shoes: Asics Gel Nimbus 14 2nd pair w
Easy few laps of Rocky Hill, just to get the legs moving again.
Sunday Aug 17, 2014 #
9 AM
Running race (Wagga Trail Half Marathon) 1:49:31 [5] 20.85 km (5:15 / km) +215m 5:00 / km
shoes: Asics Gel Nimbus 15 white/blue
Tough day but a really enjoyable run. Dilemma on what to wear given cooler and wet conditions (rain held off for most of the race) but opted for shorts, shorts sleeve shirt and running vest and that was all good.
Started a bit faster than I normally do but that was not unexpected with the large group all justling for places before heading into the narrow road culvert. Steady and comfortable along the main fire trails in Pomingalarna and then we were onto the great single track (MTB track) for about 3-4 kilometres zig zagging our way up the western side of the hill. Chatted to a guy from Sydney on his first Wagga Trail along here. Also got overtaken here by the first and second Marathon runners who were setting a very good pace.
Once over the top of the ridge I well around a couple of people and set sail down hill to the drinks station at McNickle Rd. The next 2 kms are the dullest of the whole course, along dead-flat dirt roads then we were back onto the single track around Flowerdale Lagoon. I started to struggle a bit here and was overtaken by the 2 runners I had passed at the top of Pommy.
Quads, particularly the right, started to tighten up at around 16km. Another short road section then onto the "slip-slide" single track along the river. Track was badly chopped up by earlier runners, the MTBikers (they had a MTB Marathon this year for the first time) and yesterday's 10km runners. Finished quite strongly in the end but missed my time from 2 years ago but just over a minute. Pretty happy with that given my not ideal amount of training.
Started a bit faster than I normally do but that was not unexpected with the large group all justling for places before heading into the narrow road culvert. Steady and comfortable along the main fire trails in Pomingalarna and then we were onto the great single track (MTB track) for about 3-4 kilometres zig zagging our way up the western side of the hill. Chatted to a guy from Sydney on his first Wagga Trail along here. Also got overtaken here by the first and second Marathon runners who were setting a very good pace.
Once over the top of the ridge I well around a couple of people and set sail down hill to the drinks station at McNickle Rd. The next 2 kms are the dullest of the whole course, along dead-flat dirt roads then we were back onto the single track around Flowerdale Lagoon. I started to struggle a bit here and was overtaken by the 2 runners I had passed at the top of Pommy.
Quads, particularly the right, started to tighten up at around 16km. Another short road section then onto the "slip-slide" single track along the river. Track was badly chopped up by earlier runners, the MTBikers (they had a MTB Marathon this year for the first time) and yesterday's 10km runners. Finished quite strongly in the end but missed my time from 2 years ago but just over a minute. Pretty happy with that given my not ideal amount of training.
Friday Aug 15, 2014 #
12 PM
Orienteering 2:00:00 [2] 8.0 km (15:00 / km) +250m 12:58 / km
shoes: Inov8 Trailroc 255
Checking State League tags at Pommy following completion of map update by John O. Really pleasant day to be in the bush. Only saw 3 other people: 2 mountain bikers on the tracks and a guy in a truck who must have been up to the transmission towers. Unusual to see vehicles in here as it is all locked up, with keyed access only. Also saw of evidence of the weekends upcoming
marathon and half with lots of track markings.
Not ideal training ahead of the weekend with lots of stopping but pushed hard between control sites including up a couple of the bigger hills.
marathon and half with lots of track markings.
Not ideal training ahead of the weekend with lots of stopping but pushed hard between control sites including up a couple of the bigger hills.
Thursday Aug 14, 2014 #
5 PM
Running 29:42 [3] 5.0 km (5:56 / km) +93m 5:26 / km
shoes: Asics Gel Nimbus 15 white/blue
Did 3 laps of the single track and fire trail on Rocky Hill. Lots of ups and downs and enjoyed the last of the sunlight as it dipped behind Willan's Hill to the west.
C • Half 3
Tuesday Aug 12, 2014 #
4 PM
Running 49:46 [3] 9.0 km (5:32 / km) +107m 5:13 / km
shoes: Asics Gel Nimbus 15 white/blue
Afternoon run from home, flats and then hills to finish.
Sunday Aug 10, 2014 #
8 AM
Orienteering 2:00:00 [2]
shoes: Inov8 Trailroc 255
Last few control tags checked plus a couple of late map updates.
Saturday Aug 9, 2014 #
9 AM
Note
Final 2 hours of map updates at Connorton
12 PM
Orienteering 4:00:00 [2]
shoes: Inov8 Trailroc 255
Checking control tags a Connorton. Just 8 more sites to check tomorrow morning. Not the best training: run hard between controls and then stand still for a few minutes (or more is many cases) but at least I am in the terrain and reading the map.
Tuesday Aug 5, 2014 #
4 PM
Running 52:02 [3] 10.0 km (5:12 / km) +43m 5:06 / km
shoes: Asics Gel Nimbus 14 2nd pair w
Ran from Briohny's place to our place via the southern end of the Lake. Felt pretty awful for most of the way with a variety of ailments including arthritic toes playing up, left knee complaining and a generally stuffy head (cold coming on? - maybe time for a few shots of Scotch, my favourite cold remedy!). The run however, in terms of time at least, was pretty good despite all the above.
Sunday Aug 3, 2014 #
8 AM
Running long 1:23:12 [3] 15.05 km (5:32 / km) +20m 5:29 / km
shoes: Asics Gel Nimbus 15 white/blue
Last long run before the half in 2 weeks time. From home around the hill and down to the levee. Past the beach, through Wiradjuri and then along the walking trail to the Gobba Bridge, around the racecourse and into town for the Sprint event at Victory Memorial Gardens. Longest warm up I've ever done for a sprint!
Temp was around -3 when I left home so had long sleeve top and vest plus long skins pants, and gloves. Warmed up enough to remove the gloves after about 6 km but that was it!
Temp was around -3 when I left home so had long sleeve top and vest plus long skins pants, and gloves. Warmed up enough to remove the gloves after about 6 km but that was it!
10 AM
Orienteering race (Sprint) 17:16 [4] 2.84 km (6:04 / km) +2m 6:03 / km
shoes: Asics Gel Nimbus 15 white/blue
After the 15 km long run down, I was straight into grandchildren minding whilst Briohny and Deb had a run, so no time for stretching. When I started the Sprint, I could hardly move as legs had tightened up so much! After about 1 km I started to move a bit better but well off the pace. Fun event on a brilliant winter's morning.
Saturday Aug 2, 2014 #
Note
6 hours map update at Connorton. Almost finished...did some checking of course setters tags whilst I was out there.