Training Log Archive: fletch

Event: Mt Billy
 

Have been getting increasingly alarmed at my lack of long runs since the real orienteering season started, and my winter laziness kicked into gear, so despite not being able to get out in the morning (Penny was busy pooing and spewing this morning) I donned the tights and the headlamp and headed from Triggs beach down to the SAS lookout tower and return. Seemed like a better plan than running in the dark on footpaths, seeing as I ran yesterday.
Knee was a little complainy and never really got better, but didn't get any worse either. Really lovely evening for it, felt like I kept a nice comfortable effort going, reasonable rhythm, varied pace a little with sand conditions. Only saw 5 people on the entire run. Relaxing. May have to head out in the evenings more often??? Will see how I survive at work.

C • I'm jealous! 2

Things to remember for next time...

Remember to take control descriptions with you, not leave them in the car

Bodyglide on feet completely eliminates blister problems with X-Talons

Need to make sure you tie laces properly so the shoes don't loosen off. New ankle braces don't tie into the shoe, I came dangerously close to busting an ankle once the shoes were a little loose. Not quite as much support as the old model braces :(

C • Ninja Socks.... 1

Ran the H2 at Mt Billy a day early. Pretty chilly, but a beautiful morning to be out. Much better looking for pink tapes than the nothings I had to find at Nganga :) Still had a couple of errors where I think I would have seen the flag ahd there been one.

A course of 2 distinct halves. The first half was quite technical. thick in places and rocky underfoot. I found it really hard to get into a rhythm running, and missed a lot of controls - I was always close, but my fine nav and interpretation of rock detail is still terrible. Just when I felt like I was dying physically and wondering whether I should finish the course, I got out of the detail and it became a fast, open runners course. Really enjoyed the second half. Still missed a couple, but enjoyed the change in pace and felt much better physically.

Will save more stailed analysis for after others have run the course...

Thanks Poppy and Russell for the course, and Craig for passing on the map.

NB Time and distance include warm-up (token - read as jogging from the car to the start) and cooldown (even more token than the warm-up as I was in a hurry to get home. T'is a tight squeeze to get to Mt Billy, run and get home again by 9:30am...)

Course time 71:31 for 8.2km straight line. Hmmm those errors sure add up

Course H2 - Splits

After being too busy to squeeze in my windtrainer yesterday, I was then soft as a marshmallow and bailed on my run when it was pouring with rain this morning. Rather than totally writing off more training, I headed into school and trained in the indoor (smelly - there was a plastic tub with liquid onions in it from Year 9 camp in March) comfort of the weights room.

Stock standard 1-2-3-4-5-6-5-4-3-2-1 pyramid with 1 minute recoveries. Slightly shorter than usual warm-up and cooldown, but not as short as Tuesday. My legs are still paying the penalty for that one (and my subsequent lack of stretching etc)

May try to squeeze a run in tomorrow somewhere, but realistically it is unlikely to happen.

C • Join us for fartlek? 5

Times from the last 2 years
Something to aim for (May 2008 times) for Reabold West
1:46, 1:44, 1:44, 1:42, 1:44
1:28, 1:32, 1:32, 1:30, 1:28



Edit Crun hills 41:14 [4]
shoes: Nike Equalon 2

Well - how did the times compare??
1:40 1:41 1:41 1:42 1:42
1:28 1:30 1:29 1:26 1:26

So my crap month still hasn't totally robbed me of all my running fitness?? Still prefer to get back to 5 sessions a week regularly...

After a busy week last week, and really enjoying getting out Sunday night, I was pretty annoyed to be stuck at work instead of training yesterday, and almost got stuck again. Had to bail straight from work to training and meet the group at the bottom of the hill after a 200m-ish warm-up. Fortunately Tooms was obliging enough to provide some shorts, so I didn't have to run the session in trackies like I thought I might.
2 sets of 5, jog back recovery, 3 min between sets. First set threshold, second set faster (recoveries in brackets)

1:39 (2:04) 1:42 (2:02) 1:39 (2:03) 1:43 (2:05) 1:42 (2:03)
1:24 (2:21) 1:26 (2:22) 1:28 (2:24) 1:26 (2:31) 1:24 (3:01)

Time includes a token 5min for WU and CD and distance is a total guess