Training Log Archive: nic.

Awesome course! My legs felt the worst before this than they had all week on the warm up so I wasn't too sure how I would go fitness wise, but it meant I wanted to have a clean run. And I was pretty happy with it! :) I lost maybe 30 seconds on one control because I was too far to the right and the contours were pretty sneaky. But other than that I had no troubles, and I got my legs working alright too which was nice!

Morning session at Radford College.
First we did a nice warm up with drills etc. Then we were put into groups of three and there were 10 legs on the map. We had to do one leg hard and then make our way to the next start, and there was a fair bit of rest between as we waited for each of the groups to get to the triangle before we went off again. The legs were pretty tricky and we had to hand our map in at the end of each so it was just like starting 10 courses, with added pressure of racing the other people. Super good training. Then afterwards we got the option to run the legs as a course, I think it was about 2km?
I only had my watch on for the first part so the time is pretty rough.

Sprint Relay around ANU. I was paired up with Mel, we smashed it ;)
There were two courses, 2.2km and 1km. I went out first and did the long, I was pretty happy with it navigationally and I had Hugh right behind me the whole time so I was trying to go at a reasonable speed so I could come back in front of him. Then I went out on the short after Mel came in from hers, and It was alright apart from some hesitation at the start. I don't know my times for each course, so this includes the time for Mel to run her short leg too.

Morning session was a 3km time trial with a Dave Meyer twist.
Warm up was about 10mins, just running and then some drills.
Then the 3km! We started two at once and there were two 'courses'. So we got descriptions for our course which told us how far to run before punching a control. There was a control at each 100m and each time we got to a control we had to turn and run in the other direction for the next distance. I think I had like 7 controls, distances were like 300m, 700m, etc, adding up to 3km if you did it all right. It was a really good idea, because you actually really had to concentrate to remember where to turn and it did make things a little more fun than just running in circles. It was a bit harder to know when to kind of amp up the speed but it was also nice to not be just focussing on that. Got a time of 14:02, and I like to think that without punching and turning and stuff that would've been quicker. Then about a 5min warm down and some stretches were needed too!

Contouring exercise on black mountain. Unfortunately I didn't have much luck with my ankles because contouring is definitely something I want to work on. But I rolled it on the way to the first one, and it was alright for the next few controls but I stepped on a rock funny later on and it didn't feel too good so I made my way back.

A fun relay around the Carotel just before it started to get dark. Was pretty fun and fast paced! My ankle felt alright warmed up, and it was just on grass and roads so all was good :)

Morning training was pairs map memory at Kowen Forrest.
I went around with Amy and I did every second leg. It went well, neither of us had to check the map at all. Then I went to get two controls after, tried to amp up the pace a bit, its a pretty nice map.

Intervals on Bruce Ridge in the arvo. I was paired up with mum for some nice friendly competition. We did the long loop but just skipped one control. The rest is included in the time, and we started last so it was just leaving 45seconds between each pair that we waited for. I almost think I navigate better when I try to go really fast because I only read what I really need to. Such nice Forrest for this too!

A short course on majura making us focus on the basics; aiming off, contouring, long legs, attack points, and linear and collecting features. A nice way to start the camp! And I still felt good at this stage! Aha

Did my strength session twice.

Used the newcastle event as my long run. I did like 7 minutes or so around the streets before I started, then I did the medium course, and after that the easy course to get it up to 70mins. The easy was still in bush for half though because there were meant to be streamer trails but they were being taken down by the time I went through, so it was definitely the hardest easy I had ever done! It's a good way to do a long run when it's In terrain.

Hard Medium - Splits