Training Log Archive: Quirkey

Event: Newcastle Park Tour 7 - Event 3 - Croudace Bay
 

to lake mac
Took a while longer than estimated, so got a very late start at 'O'

Park O no 3 at Thomas Halton Pk, Croudace Bay (Lake Mac)

Classic easy nav. and fast paced park-O (aka sprint).
A bit low on energy after the ride, but apart from usual slow no1, brain coped well. Not always checking control codes, and not fond of reading text based description (I didnt see any symbolic versions in the box?) but high level of confidence in position running into all but one control site anyway. A little off line running into no. 13 (weak attack point) so that's the only one I'm counting as not spiked.

Edit
3rd place.
Something dicey going on with timing for no. 18, as I seemed to get there awfully quick! .... possible that SI unit not quite fully in sync with others.
I do wonder if I'd have gone quicker (or slower) without the influence of cycling either side.

Left O fairly soon after run(and without chat) so I didnt have too much time cycling in the dark.
Attempted to take a different route home, but didn't work too well.
Low energy, google's fondness for hills, getting lost due to problems with phone map data later on meant it wasnt fun for long. Eventually decided to bail for rare refuel McDonalds, and called B to pick me up from Kotara.

Already feeling the ITB and knee tightness in the car.

Roller, Spiky Ball, Stretches, etc
V mild ache in pelvis / lower back

Long - Splits

To Uni with backpack. Running on grass where possible.

Original plan to was to run further, with hills, no bag. But since bag didnt make it into the car before B left for work........

Before run:

SL squats (50 e.s.)
100's
Push-ups (25)

at Uni
Calfs seemed ok

Bike O cancelled due to rain / flooding. Boooo!

Took the opportunity for a rare sleep in!

B dropped me at gym on her way to beach with dogs.

5 mins rowing W/U

4 circuits of :
Push-ups (20) + 1 additional round
TRX Rows (20)
Kettle Bell Swings (5 two arm + 16 single arm)
Speed skipping (2 mins)
Abs (V sit-ups / 100's / Plank / diagonal crunch)

then Fonda's on R side only

Home form gym, via R6
Calfs still tugging a little since yesterday , so trying to make this as relaxed as possible.

glutes, quads, hip flexors, calfs

to carrington
barefoot start to remind body of how to run, then put vibrams on before crossing hannell st

Newie Park-Run 5km
Still raining and windy (no such thing as half measures when it comes to weather in this country). Official time maybe 2-3 seconds slower.
Kept my jacket on, although I'm sure I'd have survived the 'cold' 18 degrees!
Numbers well down (fair weather athletes!). Leaders slower than usual, so I was within a few paces for the first km. Passed by a few people when heading into the wind on the long straight before the turning point (possibly drag from jacket at play). Held my place with the wind, then pulled back a few places with pace increase during final km. Egged on the girl in front of me not to let me beat her. She didn't (much as I tried).

Didnt wait around nor chat much, just a quick breather, then slow jog home.
Shoes off for the same stretch as on the way out.

calfs feeling it

hips

calfs again

hamstrings and hip flexors

Early yoga class so I had a better run at the day of writing ahead at uni.

Why do I keep doing this? Might almost have been better to stay at home in bed. Spent maybe 2/3 of the class lying on the floor, doing exercises I'd imagine OAPs and severely injured people doing with ease. So my own training focus for the class was brain training....not to let it annoy me (too much)

Forgot to bring my printed out class timetable so I can find out from reception all the classes she teaches, then black them out. Turns out there's a new timetable as of next week anyway.

Note: Had planned to run either to or from gym but heavy rain in morning made me decide to put it off till evening. By the time evening came I was knackered (not really an excuse), but had also decided rest might help the tightness gradually building in my hips, quads, etc

incl spiky ball

plus spiky ball on glutes.