Training Log Archive: fletchIn the 7 days ending Jul 28, 2013:
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Sunday Jul 28, 2013 #
9 AM
Orienteering (SOL middle Marginata) 41:45 [4] 5.0 km (8:21 / km)
shoes: O-Roc 340
Was really looking forward to this until I was driving the road in, and the memories of DNFing the national Middle Champs here in 2011, then wasting the arvo away waiting to pee in a bottle came flooding back.
Scrappy start. I deliberately went high across to the creek line, but then misread the rock detail on the way down and left the creek too soon, cutting across high and straight onto 2 before 1. Not surprisingly won the split back up the hill to 2.
Changed my mind on how to attack 3 when I got distracted by other runners and ballsed it up, getting confused in some 'clearings' that weren't mapped as I drifted low. Wasn't at all confident, so bashed out to the creek and followed it up to a definite feature before cutting back into the control cleanly. 2.5 min binned :(
From there I had a pretty good stretch as I finally settled into things. Took a few unnecessarily wide route choices, but was safe and in control, bar a brain snap where I did a 180 out of control 7.
Lost confidence approaching 13 and zig zagged a bit, before having another glance at my map and starting to navigate confidently straight to 14. Realised about half way between 13 and 14 and bolted back, then followed it up by misreading the edge of the clearing at 14 and looking around confused for a bit before returning to the control. Also a little hesitant heading into the finish as I wasn't expecting it to be tight next to the caravan.
Probably 5-6 minutes lost all up and I finished 6 minutes behind Craig. So still not good, but larger portions of each race are beginning to feel under control and it was a vast improvement on my last visit here.
Scrappy start. I deliberately went high across to the creek line, but then misread the rock detail on the way down and left the creek too soon, cutting across high and straight onto 2 before 1. Not surprisingly won the split back up the hill to 2.
Changed my mind on how to attack 3 when I got distracted by other runners and ballsed it up, getting confused in some 'clearings' that weren't mapped as I drifted low. Wasn't at all confident, so bashed out to the creek and followed it up to a definite feature before cutting back into the control cleanly. 2.5 min binned :(
From there I had a pretty good stretch as I finally settled into things. Took a few unnecessarily wide route choices, but was safe and in control, bar a brain snap where I did a 180 out of control 7.
Lost confidence approaching 13 and zig zagged a bit, before having another glance at my map and starting to navigate confidently straight to 14. Realised about half way between 13 and 14 and bolted back, then followed it up by misreading the edge of the clearing at 14 and looking around confused for a bit before returning to the control. Also a little hesitant heading into the finish as I wasn't expecting it to be tight next to the caravan.
Probably 5-6 minutes lost all up and I finished 6 minutes behind Craig. So still not good, but larger portions of each race are beginning to feel under control and it was a vast improvement on my last visit here.
Saturday Jul 27, 2013 #
1 PM
Orienteering (Navdash Pechey Rd) 13:30 [4] 2.32 km (5:50 / km) +34m 5:26 / km
shoes: x-talon 190
Did a properish warm-up and tried to get in the zone before I started but felt physically terrible through the first half dozen controls. Wish that being healthy and achilles being in one piece would happen at the same time as I have been coughing and back on asthma meds for the last few days and I was feeling it early.
Felt better physically the longer I went and kept things pretty clean through to the middle of the course, where it all fell apart a bit. Didn't correct direction mid-leg from 12-13 even though I was running a deliberate route choice. Must have gotten distracted heading in, but I can't remember by what. Anyways, I mispunched there, then followed it up by being slow through to 16 and stopping a little early, then going really wide at the start of the leg to 17 to avoid a dodgy looking creek crossing. Anyways, never straightened up, added a lot of distance and climb and thick vegetation and wasted a good 2 minutes before correcting and getting pretty close to the control. Another little miss on 18, then settled down again and ran smoothly through to the end. Would have been way down on Tomas and about a minute behind Craig had I not mispunched.
About 10 minutes later, I went out on the short course. The intention was to slow it down a bit and make sure I navigated cleanly, but most of the controls were the same as the long course, which defeated the point somewhat. Only one little miss in the circle for that course.
Then headed out for a little loop to collect a few controls for Simmo coz I felt sorry for him ;) Beat one group of competitors to one of the controls... Oops.
Felt better physically the longer I went and kept things pretty clean through to the middle of the course, where it all fell apart a bit. Didn't correct direction mid-leg from 12-13 even though I was running a deliberate route choice. Must have gotten distracted heading in, but I can't remember by what. Anyways, I mispunched there, then followed it up by being slow through to 16 and stopping a little early, then going really wide at the start of the leg to 17 to avoid a dodgy looking creek crossing. Anyways, never straightened up, added a lot of distance and climb and thick vegetation and wasted a good 2 minutes before correcting and getting pretty close to the control. Another little miss on 18, then settled down again and ran smoothly through to the end. Would have been way down on Tomas and about a minute behind Craig had I not mispunched.
About 10 minutes later, I went out on the short course. The intention was to slow it down a bit and make sure I navigated cleanly, but most of the controls were the same as the long course, which defeated the point somewhat. Only one little miss in the circle for that course.
Then headed out for a little loop to collect a few controls for Simmo coz I felt sorry for him ;) Beat one group of competitors to one of the controls... Oops.
Orienteering 45:04 5.87 km (7:41 / km) +129m 6:55 / km
shoes: x-talon 190
Thursday Jul 25, 2013 #
5 PM
run warm up/down 13:00 [2] 2.73 km (4:46 / km) +2m 4:45 / km
shoes: roclite 285
Warm up before training to see how the achilles was going. Totally pain free and feeling good. Yay.
run intervals 35:44 [4] 7.02 km (5:05 / km)
shoes: roclite 285
Something different for orienteering training today.
Did laps of a 550 ish metre loop, with a bit of map fun in between.
We had a blank map of Malmalling S and I had cut out 12 circles about an inch diameter from another copy of the map. After each loop, you had to grab one circle of map, find where it fitted on the full map and glue it in place. So struggling to find where the map piece went at least had the benefit of giving you a longer recovery ;)
Good fun. Didn't run the efforts very hard, but legs felt less heavy as I went and achilles was pain free throughout, so I'd call that a win.
Did laps of a 550 ish metre loop, with a bit of map fun in between.
We had a blank map of Malmalling S and I had cut out 12 circles about an inch diameter from another copy of the map. After each loop, you had to grab one circle of map, find where it fitted on the full map and glue it in place. So struggling to find where the map piece went at least had the benefit of giving you a longer recovery ;)
Good fun. Didn't run the efforts very hard, but legs felt less heavy as I went and achilles was pain free throughout, so I'd call that a win.
Tuesday Jul 23, 2013 #
Note
BNeed to start doing something pretty serious regularly, or the last 8 months of training are all going to go down the toilet. May even have to crack out the bike...
4 PM
run 28:11 [3] 6.06 km (4:39 / km)
shoes: Saucony Cortana Fluoro
Short tester run from school down to Mindarie marina and return.
Knee was pretty sore, which is frustrating given recent stretching efforts.
Calf was sore at start, improved as I went, but still 'there' throughout the run. It's at that level where I could just run with it, probably for quite a bit longer, but don't know whether it would stay feeling the same way longer term or start the slippery slope to chronic injury.
Knee was pretty sore, which is frustrating given recent stretching efforts.
Calf was sore at start, improved as I went, but still 'there' throughout the run. It's at that level where I could just run with it, probably for quite a bit longer, but don't know whether it would stay feeling the same way longer term or start the slippery slope to chronic injury.