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Training Log Archive: Mess Engineer

In the 7 days ending Mar 29, 2015:

activity # timemileskm+m
  Orienteering - Bush 3 2:59:10 9.47(18:55) 15.24(11:45)34c
  Gym Mayfield - Class Weights2 1:50:00
  Run - Wooters Training1 1:00:00
  Walk - Bush1 51:30 2.07(24:53) 3.33(15:28)
  Gym Mayfield - Solo Treadmill1 50:00 2.88(17:23) 4.63(10:48)
  Gym Mayfield - Solo Weight Training3 38:00
  Run 5 km NSW - Official Newy Park1 24:10 3.11(7:47) 5.0(4:50)
  Total11 8:32:50 17.52 28.234c
  [1-5]10 7:32:50

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MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

9 AM

Orienteering - Bush (NOY1 Fairley Dams) 1:00:27 [3] ** 6.2 km (9:45 / km)
15c shoes: Salomons June 2014

Medium Hard.
15 Controls. Nominal 4.7 km distance.

Ended up coming 5th of 24 competitors which is a good result for me.

Tim Tew was first starter 2 minutes ahead. Caught him on way to #2 and it took me until #4 to overtake then deliberately took a different route to #5 and lost him completely.

#1 Slight search as was mentally 'warming up' to return to bush.
#2 No issues.
#3 Slight search with Tim Tew.
#4 Bright shining new flag gave this ones position away!
#5 From #4 to #5 I went up along the top of cliffline so could see this easily from above.
#6 No issues.
#7 No issues.
#8 Got to this one after passing control 176 out in the open (which later turned out to be on the Moderate Long course) and found what I thought was the correct boulders. Looked around briefly as said I better go up to the road to relocate and then took about 2 steps and saw the control a few metres away.
#9 No issues. Nicolle Haigh just behind me.
#10 No issues. Chasing Nicole Haigh.
#11 No issues. Chasing Nicole Haigh.
#12 Slight search before being lead to it by another competitor.
#13 Elected to go up to the road and approach from west. Found the car wreck control first (which later turned out to be on the Moderate Long course) and then on to the correct one.
#14 Slight search.
#15 No issues.


NOTE :

Also pleasing was that all the pre-work in setting the Bush Results page paid off and I had to do ZERO to get the results up.

ie the pre-established link to NOY1 Results worked immediately the results were uploaded

ie the NOY results table worked

Just have to wait for the normal issues with misspelt names and will have to create the link to Routegadget once the Map ID is assigned.
11 AM

Orienteering - Bush (NOY1 Fairley Dams) 30:19 [3] ** 3.74 km (8:06 / km)
10c shoes: Salomons June 2014

Moderate Long.
10 Controls. Nominal 3.1 km distance.

The Short Hard only had 4 of 12 controls different from the Medium Hard.
The Long Hard only had 5 of 18 controls different from the Medium Hard.

So elected to do an easier course which only duplicated 2 of 10 controls (but 2 of which I had previously found on my prior run).

No issues apart from being tired.
Getting to 8 (car wreck in ditch) which I had visited on earlier course proved to be much easier than the first time.
1 PM

Orienteering - Bush (NOY1 Fairley Dams) 1:28:24 [3] * 5.3 km (16:41 / km)
9c shoes: Salomons June 2014

Control collection.
I was dead tired and should have given in and asked for controls closer rather than those the 2nd furthest away.
Carrying 9 controls back, plus 4 empty water containers, proved a challenge.
Also forgot to take compass so at one point resorted to the iPhone.
Heel blisters and right ankle protesting heavily by the end.
But I wasn't the last one back ... which was good.

Saturday Mar 28, 2015 #

8 AM

Run 5 km NSW - Official Newy Park 24:10 [4] 5.0 km (4:50 / km)
shoes: Salomons June 2014

First ever attendance at Newcastle Park Run.
Came into town for socialisation reasons.
Went into mall afterwards to meet running club people for breakfast.

Very different from Walka Water works with start much more crowded. Pushed very hard but my rapid recovery afterwards meant not claiming an intensity 5 (i.e. I didn't want to vomit).
I was wearing double layers of socks and bandaids on heels which meant I could run without pain.
Effectively "exactly equalled" my Walka Water Work Park Run best ever time of 24:10 set on 10/05/2014 which was pre-ankle injury. From log my 2.5 km turnaround time there was 11:43 and today from stopwatch it was 11:48.

Both my iPhone and stop watch said under 24 mins, and I am sure the RunLab guys yelling out times said "50" as I came in which I thought was 23:50.

According to my iPhone splits
1 km 0:04:30
2 km 0:04:43
3 km 0:04:44
4 km 0:04:50
5 km 0:04:45
Total 0:23:32

So happy to stay under 5 minutes/km mark consistently the entire course.
Think the extra training I have started is going to help and an "official" sub 24 minute time is possible.
2 PM

Walk - Bush (Glenrock Lagoon) 51:30 [1] 3.33 km (15:28 / km)
shoes: Salomons June 2014

Glenrock Lagoon.
Time fill in between catching up with various people in morning and late afternoon.

Friday Mar 27, 2015 #

3 PM

Gym Mayfield - Solo Weight Training 13:00 [3]

Abs. Followed by talk standing still whilst friend on treadmill as time full before class.
4 PM

Gym Mayfield - Class Weights 55:00 [3]

Thursday Mar 26, 2015 #

5 PM

Note
(rest day)

Two hours walking around Redhead Beach (in thongs).
Didn't log the distance.
I simply can't drive anywhere in Newcastle anymore without thinking "I have run down that street, and that street" or "which map was that Street on?".

Wednesday Mar 25, 2015 #

4 PM

Gym Mayfield - Solo Weight Training 15:00 [3]

10 mins on abs.
5 min with push-ups and hovers

Gym Mayfield - Class Weights 55:00 [3]

Heels not happy for running so gym substitute

Tuesday Mar 24, 2015 #

Note
(rest day)

Waiting for ankle blisters to heal a bit

Monday Mar 23, 2015 #

3 PM

Gym Mayfield - Solo Weight Training 10:00 [3]

Abs only as do not want to trigger shoulder further
4 PM

Gym Mayfield - Solo Treadmill 50:00 [1] 4.63 km (10:48 / km)

Slow walk and talk on treadmill.
Feet bandaged up and blisters hurt too much to run.
Will attend training tonight just to meet up and socialise. May just have to do push-ups and sit-ups as interval training will most probably burst blisters making it worse.
6 PM

Run - Wooters Training 1:00:00 [0]

First attendance at Wooters Running Club training day.
Held at the "Oval" near Nobbys Beach.
Area has street lights so they can continue past daylight saving.
The alternate between here and Carrington.

Watched from sidelines doing push-ups, sit-ups and planks etc until heels recover better - despite extra padding in bandages.
Training session looked good with more than 20 friendly people and running laps so I can pick off a target in front to overtake.

They intend to hold these on Thursdays at Thornton too so I may alternate, and occasionally go back to Warners Bay Pure Run on Mondays.

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