Training Log Archive: ParkinoIn the 31 days ending Jan 31, 2015:
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Friday Jan 30, 2015 #
running (terrain and trails) 47:38 [3] 7.77 km (6:08 / km) +230m 5:20 / km
shoes: Inov8 Trailroc 245
into the bush south of the campsite, ran up a cul-de-sac (blocked by a wide creek), but then did a rough out and back loop across the slope, was intending to go tempo, but it didn't happen
Walking 50:00 [0] 4.0 km (12:30 / km) +80m 11:22 / km
shoes: Helly Hansen Trailcutter 3
Thursday Jan 29, 2015 #
Turbo/Cycling 23:20 [1] 5.21 km (4:29 / km) +50m 4:16 / km
Turbo/Cycling 1:10:00 [1] 8.0 km (8:45 / km) +200m 7:47 / km
Wednesday Jan 28, 2015 #
running 17:32 [2] 5.21 km (3:22 / km) +350m 2:31 / km
shoes: Inov8 Trailroc 245
combined the Fossil Cliff route with the Bishop and Clerk path, but the climbs were tougher than expected, stopped where the path got narrow
Walking 15:00 [1] 1.7 km (8:49 / km) +350m 4:21 / km
running 28:37 [2] 5.28 km (5:25 / km) +130m 4:50 / km
shoes: Inov8 Trailroc 245
Tuesday Jan 27, 2015 #
running warm up/down 4:52 [4] 0.81 km (6:00 / km) +15m 5:30 / km
shoes: Inov8 X-Talon 190
Orienteering 9:15 [1] 0.68 km (13:36 / km) +5m 13:07 / km
shoes: Inov8 X-Talon 190
Orienteering 1:20:46 [4] 10.03 km (8:03 / km) +40m 7:54 / km
shoes: Inov8 X-Talon 190
#6 started thinking about the attackpoint exercise when I spotted a good early one, ended up missing the path junction, overshooting and coming back into the area of the control v cautiously, didn't see the tape in the gully first time either
#17 area too vague for a control site, pace counted and searched too soon (as suspected), but didn't see the tape again, went out to path and attacked to make sure of tape location
not race pace, but didn't hang about between controls
Monday Jan 26, 2015 #
running (with map) 47:49 [3] 9.16 km (5:13 / km) +150m 4:50 / km
shoes: Mizuno Wave Ascend 7
a loop and a figure of eight around the map, twice along the beach and twice up through the park, very warm (24°)
http://connect.garmin.com/modern/activity/68290547...
Sunday Jan 25, 2015 #
Orienteering 26:29 [4] 5.18 km (5:07 / km) +100m 4:40 / km
shoes: Inov8 Trailroc 245
my new host lives on an urban map, thought I'd run a course from their Autumn 2012 series as it started in the school opposite, lots of cut-throughs and a variety of terrain, including beaches both rocky and sandy, had to grit my teeth on the hills to keep the pace up
http://connect.garmin.com/modern/activity/68180216...
Saturday Jan 24, 2015 #
running 1:01:55 [2] 9.8 km (6:19 / km) +390m 5:16 / km
shoes: Mizuno Wave Ascend 7
very warm day, the path up to the top was rocky with a lot of steps, didn't have the strength to keep it going, found a better way back down, though steep, and had around 5km on roads at the end, felt very laboured, hard to keep going, heat, I think, but also slightly upset stomach
mind you, there were sea views
http://connect.garmin.com/modern/activity/68097392...
Friday Jan 23, 2015 #
Note
(rest day)
Thursday Jan 22, 2015 #
running 1:07:17 [4] 12.16 km (5:32 / km) +310m 4:54 / km
shoes: Inov8 X-Talon 190
started to rain as I stepped out the door, waited for 90+mins until it eased off, it was warm, but pleasant, and atmospheric, trees dripping in the forest, good pace throughout
http://connect.garmin.com/modern/activity/68031922...
Wednesday Jan 21, 2015 #
running 16:40 [3] 3.4 km (4:54 / km) +20m 4:46 / km
shoes: Vivobarefoot Breatho trail
calfs have been very tight from running on the wet sand (in barefoots), was going to take a rest, but they felt better later in the day and I thought a gentle run along the beach with a dip in the sea was called for, the pace was more than gentle in the end
Core Conditioning 15:00 [1]
Tuesday Jan 20, 2015 #
running 1:16:51 [3] 13.0 km (5:55 / km) +320m 5:16 / km
shoes: Inov8 X-Talon 190
steep ascent from Grass Point, and very close to the edge of the cliffs at times, had to walk half of it, path down was better, will return later in the week to use that one, lovely bit of Eucalypt forest, with wallabies
Monday Jan 19, 2015 #
Core Conditioning 25:00 [1]
running 48:41 [3] 9.75 km (5:00 / km) +155m 4:38 / km
ahr:142 max:180 shoes: Mizuno Wave Ascend 7
bought the 1:25000 map of the area, over 30 years out of date, wanted to run on 'Resolution Road', but couldn't get there, public rights of way are minimal in Australia, didn't find the road I wanted - it was now someone's driveway and the other one led to a farm, so turned back and ran on the beach
Sunday Jan 18, 2015 #
running 32:08 [2] 6.25 km (5:08 / km) +40m 4:59 / km
ahr:129 max:150 shoes: Vivobarefoot Breatho trail
Friday Jan 16, 2015 #
Note
Orienteering race 31:11 [5] 5.26 km (5:56 / km) +140m 5:14 / km
ahr:154 max:164 shoes: Inov8 Trailroc 245
bit messy, too many wrong turns, didn't gain as quickly on my one minute man as I should have
#4 too far right, hitting an umarked fence - boundary of settlement and got confused [120]
#5 turned down a drive [20]
#9 started to cut a corner late, corrected after a few paced [10]
#14 turned too early due to bigger path than marked, corrected [10]
3rd, 2.5mins behind Craig Dufty, 9 behind Ewan McCarthy
Thursday Jan 15, 2015 #
Orienteering race 27:54 [5] 5.81 km (4:48 / km) +125m 4:20 / km
ahr:155 max:170 shoes: Mizuno Wave Ascend 7
course length 4.3km
pretty straightforward, main route choice leg was the first, not sure if I got it right
#1 paused at preceding turn [5]
#5 didn't spot steps immediately [5]
#7 didn't spot control so ran a few metres up wrong side of fence [10]
7th, 1.8mins behind Greg Barbour
Orienteering race 38:18 [5] 5.35 km (7:10 / km) +170m 6:11 / km
ahr:151 max:167 shoes: Inov8 Trailroc 245
course length 4.4km
warm again and feeling the last four events in the legs, took a while to get going, ran out of steam up the hill to #9 about halfway through, blew the race and probably the series at #13, partly because the marked path continued and found a boulder hidden underneath the control number
#10 slow across the slope couldn't make out the vegetation or the ruined fence [30]
#12 went straight because I wasn't going to make great progress on the paths, but ended up splitting the difference [20]?
#13 bang on-line when intending to err to the left, so turned right down the path found boulder no flag went further found control on crag, returned to boulder and saw flag further to the east [120]
5th, almost 5mins behing Craig Dufty, 11 behind Ian Lawford
Wednesday Jan 14, 2015 #
Orienteering race 41:06 [5] 6.66 km (6:10 / km) +110m 5:42 / km
ahr:150 max:169 shoes: Inov8 X-Talon 190
course length 5.1km
wet conditions, many paths flowing streams, but warm, the map was out of date and/or vague, plus the college buildings were harder to figure out in 1:75 ISOM, nailed everything except for one ...
#9 racing my minute man (Rolf) missed the turning and made a parallel error, worse, found a cairn marked with a metal stake which wasn't on the map, the area was mapped as rough open but would've been scattered trees in UK [150]
running warm up/down 8:00 [1] 1.0 km (8:00 / km) +10m 7:37 / km
shoes: Inov8 Trailroc 245
Orienteering race 39:45 [5] 6.42 km (6:11 / km) +40m 6:00 / km
ahr:153 max:163 shoes: Inov8 Trailroc 245
Course length 5km
great stuff, low sand dune forest with varying runnability, pity the rain didn't clear - the run-in along the sands against the wind was tough - pretty tight run nevertheless
#8 distracted by Seb coming past me, left the path early with an eye on him [20]
#10 almost reached the flag but it was tucked away behind the knoll and didn't spot it [30]
#14 strayed left and found another 'white' area before reaching the knoll [20]
#16 good progress to the end of the hill but struggled across the terrain to the flag [15]
2nd (on M35), 9secs behind Greg Barbour, 10mins behind Gustav Bergman
http://connect.garmin.com/modern/activity/67393982...
Tuesday Jan 13, 2015 #
running warm up/down 10 [1] 1.4 km (7 / km) +30m 6 / km
shoes: Mizuno Wave Ascend 7
Orienteering race 27:23 [5] 5.26 km (5:12 / km)
ahr:156 max:173 shoes: Mizuno Wave Ascend 7
relatively cool day for this long sprint course, moved quite well, totally burned by Shamus Morrisson and Soren Bobach
#1 forgot to put my glasses on until after I was into the race so didn't study the leg properly, missed shortest cut through [15]
3rd (on M35), 42secs down, but 6mins behind Soren
Monday Jan 12, 2015 #
Note
Sunday Jan 11, 2015 #
Orienteering race 1:04:14 [5] 6.6 km (9:44 / km) +255m 8:09 / km
shoes: Inov8 X-Talon 190
challenging route choice course with tricky tin mining sections, very hot again and should perhaps have taken a gel or jelly baby onto the course, Bill caught me at #2 and I hung on until #7
#2 staying high and contouring did me no favours again [30+]
#8 saw Bill heading off to #9 so felt I must be closer than I was, slowed down, messy in circle - another knoll which was a boulder [60]
#10 didn't find path, missed left, had a drink before punching [30]
(#11 ran across rough open but walked up hill)
5th, 13mins behind Carsten
http://connect.garmin.com/modern/activity/67393978...
Thursday Jan 8, 2015 #
Orienteering race 47:18 [5] 4.1 km (11:32 / km) +215m 9:08 / km
shoes: Inov8 Trailroc 245
great area with a lot of rock detail, nailed pretty much everything, but still got beaten by eight mins, wasn't running appropriate pace thru terrain (fastest split between spectator controls)
#7 crossed the green to stay high and contour into control, evidently too slow, there was probably a track through the green somewhere else [30]
#16 took a drink, plodded up to control [20]
#20 didn't use indistinct path behind control until I hit it and came around the back, could've gone straighter and harder [40]
4th (because Bill ran 21E and Carsten mispunched)
Wednesday Jan 7, 2015 #
Orienteering race 32:54 [5] 3.7 km (8:54 / km) +120m 7:39 / km
shoes: Inov8 Trailroc 245
very hot, ran quite well until Bill passed me at #8, approaching the spectator control had to fight to stop my brain melting
#7 nastly leg over a spur into sharp dolerite shale, difficult to spot boulders (Bill messed up too) [100]
#8 tempted by easy way out of control, lost too much height, and lost touch with Bill [30]
#12 brain melt, expected crossing point sooner, didn't expect track, then almost ran passed control to the drinks [10]
#14 started running towards #16 (distracted by attractive W21) [30]
6th, 5.5mins behind Carsten
Tuesday Jan 6, 2015 #
Orienteering 39:29 [3] 3.6 km (10:58 / km) +110m 9:31 / km
shoes: Inov8 X-Talon 190
great area, but very hot again, ran quite defensively, getting used to the area, and these two factors lead to a relatively poor result
#2 didn't need to climb so much, stopped early [40]
#7 poor route, contouring into rocks, when the straight line added only one more contour, reached collecting feature too high [150]
#10 stopped early and slightly left [30]
#12 drifted left (banana) [30]
#15 caught in rocks leaving control
two fastest splits near the end so I'd say I left something out there
7th, 11mins behing Carsten Jorgensen
Sunday Jan 4, 2015 #
Orienteering race 33:00 [5] 3.5 km (9:26 / km) +85m 8:24 / km
shoes: Inov8 X-Talon 190
terrain was like a bit Scottish (tussocks, plantations, rocks, and wallabies), tough going, dumped into a random team on M21S, but at least I was in the mass start ... sort of ... they hadn't provided a stick or map for us until seconds before the start, seems the M16s hared off front, hardly saw anyone going my way
#1 most of the field stayed low, broke away but still didn't climb as much as I should've done, got caught in marshy ditch [20]
#2 unsure how far I'd progressed along embankment [10]
#3 sub-optimal route, better to go up to edge of OOB [20]
#4 bingo control in bracken [150]
#11 hesitant: the knoll was a boulder
#14 stayed too close to fence, surprised [20]
slow, but wasn't racing anyone or for anything
Saturday Jan 3, 2015 #
Orienteering race 15:38 [5] 3.1 km (5:03 / km) +20m 4:53 / km
ahr:164 max:175 shoes: Mizuno Wave Ascend 7
very hot, but good space, very solid run
#1 decided route before start, going right was shorter, but spotting that would've taken time [5]
#4 ... [5]
#7 ... [5] hesitation over route selection
#12 ... [10]
according to winsplits, after reducing the criteria for 'error' to .05, I lost 11seconds in total
5th, 2mins behind Bill
running warm up/down 5:15 [3] 0.8 km (6:34 / km) +20m 5:50 / km
shoes: Mizuno Wave Ascend 7