Training Log Archive: DoobyIn the 7 days ending Dec 27, 2009:
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Sunday Dec 27, 2009 #
Orienteering race 29:10 [5] ** 4.11 km (7:06 / km) +517m 4:21 / km
ahr:174 max:185 25c shoes: VJ Falcons 09
Currabinny, Christmas Fun Event.
Score
Before I even looked at the map I had a plan. Know the area fairly well so know the layout of the place from years of orienteering here. Plan was to start low for a loop and then head up for the higher controls, but of course that wasn't taking account of control location. Only really had to go back on myself at one occasion but that was because I chose to take a control fairly high up, not sure if it made a difference.
Made 1 big mistake, the rest of the course I took taking in the 25 controls was straightforward. Control was on a cairn, can't remember the code, but the control before was the end of an earthwall. Came across and hit the path and then continued into the forest, no attack point apart from the track but nothing to indicate where on the track I was. Went into the forest and stopped, looked to my left and thought I saw a control, headed towards it through undergrowth to realise it was not a control but sun shining on a branch! Fought my way back onto the track, was very high as I relocated off a path junction in front of me. Back down the track and cut in again, I was too high originally for the control. Based on my GPS track I lost just under 2 minutes here.
Score
Before I even looked at the map I had a plan. Know the area fairly well so know the layout of the place from years of orienteering here. Plan was to start low for a loop and then head up for the higher controls, but of course that wasn't taking account of control location. Only really had to go back on myself at one occasion but that was because I chose to take a control fairly high up, not sure if it made a difference.
Made 1 big mistake, the rest of the course I took taking in the 25 controls was straightforward. Control was on a cairn, can't remember the code, but the control before was the end of an earthwall. Came across and hit the path and then continued into the forest, no attack point apart from the track but nothing to indicate where on the track I was. Went into the forest and stopped, looked to my left and thought I saw a control, headed towards it through undergrowth to realise it was not a control but sun shining on a branch! Fought my way back onto the track, was very high as I relocated off a path junction in front of me. Back down the track and cut in again, I was too high originally for the control. Based on my GPS track I lost just under 2 minutes here.
Orienteering 55:00 [1] ** 2.2 km (25:00 / km)
10c shoes: Mizuno Waverider 10
Currabinny, Short
Walked around the short course with my 3 first cousins (including godson) to introduce them to orienteering. They thoroughly enjoyed themselves and want to go again, good news.
Walked around the short course with my 3 first cousins (including godson) to introduce them to orienteering. They thoroughly enjoyed themselves and want to go again, good news.
Saturday Dec 26, 2009 #
Trails 36:53 [3] 6.71 km (5:30 / km) +156m 4:55 / km
ahr:162 max:175 shoes: Mizuno Waverider 10
Laps of field behind my house.
As it turns out a lap is around 1.5km! Running conditions are better than I thought, not that rough and no holes to lose an ankle in. Rockmount FC have put in 2 pitches as well which I ran through on the 1st lap, the next 2 I ran around for extra distance. Then I went into the pitches, shorter grass for 3 laps, but ground was actually not that pleasant due to being frozen.
Wouldn't like to be taking a corner on the 1st pitch, there is a fairly distinct fall across the pitch!
As it turns out a lap is around 1.5km! Running conditions are better than I thought, not that rough and no holes to lose an ankle in. Rockmount FC have put in 2 pitches as well which I ran through on the 1st lap, the next 2 I ran around for extra distance. Then I went into the pitches, shorter grass for 3 laps, but ground was actually not that pleasant due to being frozen.
Wouldn't like to be taking a corner on the 1st pitch, there is a fairly distinct fall across the pitch!
Friday Dec 25, 2009 #
Event: Goal Mile
Road 48:00 [3] 6.58 km (7:18 / km)
ahr:150 max:189 shoes: Puma Track Spikes
Goal Mile, CIT Track.
Turned up at 1030 to run. No timed miles had been ran when I arrived. In fact they were only setting up. Weather very bad, cold, wet and windy. There was also a serious amount of ice between the 200m and 300m points, the entire bend, with the outside lane just about passable. Did a few warm-up laps and then changed into my spikes to run the first mile, but didn't take it very serious, did inject a bit of pace at times. Did around 6.30-6.40, but more than a mile as around lane 8 for the last bend. Did 2 laps to warm down afterwards.
Turned up at 1030 to run. No timed miles had been ran when I arrived. In fact they were only setting up. Weather very bad, cold, wet and windy. There was also a serious amount of ice between the 200m and 300m points, the entire bend, with the outside lane just about passable. Did a few warm-up laps and then changed into my spikes to run the first mile, but didn't take it very serious, did inject a bit of pace at times. Did around 6.30-6.40, but more than a mile as around lane 8 for the last bend. Did 2 laps to warm down afterwards.
Road 5:37 [5] 1.73 km (3:14 / km)
ahr:180 max:189 shoes: Puma Track Spikes
Goal Mile (not a proper mile).
Lap 1: 442m 1.18
Lap 2: 436m 1.26
Lap 3: 423m 1.28
Lap 4: 432m 1.25
For the first lap I ran Lane 8 for the last bend but saw that a lad in a Santa Suit made it around the inside and was doing better than me, Santa did have a Leevale singlet on too, so for the next times around this bend I tried the inside, and only had a couple of slips on the ice. Spikes made it possible, wearing runners would have ended up with a nasty fall. I ran all the "race" on my own with Santa around 10m behind. Weather was not condusive to running fast, wet and windy, cold wasn't too bad, had lost feelng in my feet minutes after arriving.
Looking at my slpits I ran a faster lap around the outside for Lap 1 than I did the other 3, shows that I pushed a bit too hard!
I'm happy with how I ran and felt afterwards, can't consider it a proper time considering the conditions and state of the track.
Lap 1: 442m 1.18
Lap 2: 436m 1.26
Lap 3: 423m 1.28
Lap 4: 432m 1.25
For the first lap I ran Lane 8 for the last bend but saw that a lad in a Santa Suit made it around the inside and was doing better than me, Santa did have a Leevale singlet on too, so for the next times around this bend I tried the inside, and only had a couple of slips on the ice. Spikes made it possible, wearing runners would have ended up with a nasty fall. I ran all the "race" on my own with Santa around 10m behind. Weather was not condusive to running fast, wet and windy, cold wasn't too bad, had lost feelng in my feet minutes after arriving.
Looking at my slpits I ran a faster lap around the outside for Lap 1 than I did the other 3, shows that I pushed a bit too hard!
I'm happy with how I ran and felt afterwards, can't consider it a proper time considering the conditions and state of the track.
Wednesday Dec 23, 2009 #
Note
(rest day)
Break-up Day.
Last day of "work" before the Christmas break. Due to the days itinerary, training will not be an option. Don't mind resting as i'm hoping to try hard for the mile on Christmas Day.
Last day of "work" before the Christmas break. Due to the days itinerary, training will not be an option. Don't mind resting as i'm hoping to try hard for the mile on Christmas Day.
Tuesday Dec 22, 2009 #
Trails 41:37 [2] 8.08 km (5:09 / km)
ahr:153 max:177 shoes: Mizuno Waverider 10
Blennerville-Fields (on way to The Spa)-Basin-Blennerville.
Again another run along the canal. Chilly again this evening. The canal was still covered in ice in places, but in some parts it had melted. Taking it easy still minding the calf, didn't wear a support on my left one. Pace was steady over the length of the run.
Again another run along the canal. Chilly again this evening. The canal was still covered in ice in places, but in some parts it had melted. Taking it easy still minding the calf, didn't wear a support on my left one. Pace was steady over the length of the run.
Monday Dec 21, 2009 #
Trails 35:10 [2] 6.53 km (5:23 / km)
ahr:151 max:161 shoes: Mizuno Waverider 10
Blennerville-Cockleshell Rd-Basin-Blennerville.
Cold evening, canal still has ice on top in places, but some parts have cleared, but of a slight breeze too. Nice for running. Underfoot conditions were a bit sticky and wet in places.
Kept a nice steady pace for the entire run, no ill effects after the weekend. Some sort of twinge behind my left knee after yesterday but fine running. No calf support either today so starting to feel more positive about my legs again.
Cold evening, canal still has ice on top in places, but some parts have cleared, but of a slight breeze too. Nice for running. Underfoot conditions were a bit sticky and wet in places.
Kept a nice steady pace for the entire run, no ill effects after the weekend. Some sort of twinge behind my left knee after yesterday but fine running. No calf support either today so starting to feel more positive about my legs again.