Training Log Archive: O-ingIn the 7 days ending Sep 7, 2014:
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Sunday Sep 7, 2014 #
9 AM
Teering race 56:15 ***** 7.25 km (7:45 / km) +114m 7:11 / km
weight:75.8kg shoes: Inov8 XTalon 190
Barnsley. Map Memory, Compass and Contours. Great training exercise. Skipped one at the far end, so thought I got 27 of 28, but in fact only 25.
Bamboozled at the start and spent over two minutes standing there interpreting the instructions (there was a section of the full map hanging at no. 13 and no. 25).
Set off, but immediately took the wrong track (turned off too soon). Without any detail on the map I became more disorientated as I got further in. Eventually found the power line and turned the wrong way on that. Eventually worked out that 25 was near a pylon and I was at the wrong one. So 11:30 in and I got my first control, not realising that I had already skipped 27, as I had punched a "similar" control which it turns out was on the Easy course.
Compass section - 24 OK, 21 I was 20-30 degrees off to the left (-1m). Left again on 19 (-30s) and 20 (-45s), but able to use the bits of map as well, so recovered quicker.
Contour Section - OK except for 6, which I missed by ~15m (-1m). Decided to skip 1 as I had been out 32 minutes - shouldn't have skipped it.
In the meantime I inadvertently skipped 10 as well. Lost 45s at 8 as well.
Took my time at 13, nearly 2 minutes, where I had to memorise the next 7 controls which were in a blank area.
Did that section pretty well except for going the wrong way straight away, and then at the end drifted too far right (20 degrees instead of 10 east of north).
All in all a great exercise. To make it better it could have been one way, not a score format. Several of the controls I met people coming the other way which was a big help.
Bamboozled at the start and spent over two minutes standing there interpreting the instructions (there was a section of the full map hanging at no. 13 and no. 25).
Set off, but immediately took the wrong track (turned off too soon). Without any detail on the map I became more disorientated as I got further in. Eventually found the power line and turned the wrong way on that. Eventually worked out that 25 was near a pylon and I was at the wrong one. So 11:30 in and I got my first control, not realising that I had already skipped 27, as I had punched a "similar" control which it turns out was on the Easy course.
Compass section - 24 OK, 21 I was 20-30 degrees off to the left (-1m). Left again on 19 (-30s) and 20 (-45s), but able to use the bits of map as well, so recovered quicker.
Contour Section - OK except for 6, which I missed by ~15m (-1m). Decided to skip 1 as I had been out 32 minutes - shouldn't have skipped it.
In the meantime I inadvertently skipped 10 as well. Lost 45s at 8 as well.
Took my time at 13, nearly 2 minutes, where I had to memorise the next 7 controls which were in a blank area.
Did that section pretty well except for going the wrong way straight away, and then at the end drifted too far right (20 degrees instead of 10 east of north).
All in all a great exercise. To make it better it could have been one way, not a score format. Several of the controls I met people coming the other way which was a big help.
10 AM
Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +1m 5:58 / km
shoes: Inov8 XTalon 190
Saturday Sep 6, 2014 #
3 PM
Cycling 2:03:00 [3] 45.06 km (2:44 / km) +661m 2:33 / km
Waited for a rain-free window, but didn't make it. Three fairly heavy showers 2 in Lane Cove, one at Bobbin Head. Slow. Climb in 15:15 (slowest on record).
Friday Sep 5, 2014 #
9 AM
Running 54:35 [3] 9.33 km (5:51 / km) +88m 5:35 / km
shoes: ASICS Gel Nimbus 15 white
Fathers Day Run to Lane Cove. Easiest route I could find. Hills, steps still a struggle.
Wednesday Sep 3, 2014 #
12 PM
Cycling (Spin) 48:02 24.0 km (2:00 / km) +240m 1:54 / km
ahr:140 max:165
Unfortunately this was the last spin class for Wed lunchtime; they haven't been getting enough people - 5 today as usual.
HR stuffed early.
HR stuffed early.
Tuesday Sep 2, 2014 #
Core Stability (Pilates) 1:00:00 [1]
Tough session.
40 clams with 1.5kg weights (x4)
10 leg lifts with 1.5kg weights (x4)
4 minutes circle compression
40 x 5 spring heels (narrow + wide)
20 x 5 spring VMOs
110 (lower ab exercise) on 2 springs
30 triceps on 2 springs
20 oblique sit ups on 2 springs
20 x 3 spring single leg VMOs
20 x 3 spring heels and toes single leg
100 x 1.5 spring scooters (55 and 45)
20 x 1.5 slidies
40 clams with 1.5kg weights (x4)
10 leg lifts with 1.5kg weights (x4)
4 minutes circle compression
40 x 5 spring heels (narrow + wide)
20 x 5 spring VMOs
110 (lower ab exercise) on 2 springs
30 triceps on 2 springs
20 oblique sit ups on 2 springs
20 x 3 spring single leg VMOs
20 x 3 spring heels and toes single leg
100 x 1.5 spring scooters (55 and 45)
20 x 1.5 slidies
Monday Sep 1, 2014 #
Core Stability 30:00 [1]
At Physios. L knee was painless on the simple tests (one leg squat, hopping, step down), so that injury is fixed. The R knee is a little dodgy, but hopefully applying the same exercises will fix that too before it develops.
Split (one leg) squat off low step
Crab walk with theraband
Scooter (wide one leg circles)
Foam roller
Split (one leg) squat off low step
Crab walk with theraband
Scooter (wide one leg circles)
Foam roller