Training Log Archive: O-ingIn the 7 days ending Oct 8, 2023:
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Sunday Oct 8, 2023 #
11 AM
Teering race (Aus Champs) 14:25 2.22 km (6:29 / km) +31m 6:04 / km
ahr:145 max:165 shoes: Hoka Mach 4
Methodist Ladies College, Claremont. M65, 1st. Complex sprint, so not flat out until a couple of oval crossovers late. This time the fastest split count was in my favour 11-8. GeoffL dropped 23 seconds on no. 1 and the gap overall was 33 seconds, so pretty close after that. One clear mistake - failed to see the left hand entry to 12 (-17 seconds). Three hesitations due to working out OOB and impassables (3, 5 and 18: -5, 5 and 10 seconds) and one inexplicable (JeffD was 9 seconds quicker to 15, can't work out how). So ~45 seconds off a clean run. (Note Tim the Hat was 32 seconds quicker in M60).
EDIT. Thanks Livelox - I now see the two/three routes I missed that were probably quicker - in and out of 13 and into 15 to the left. So quite a lot of room for improvement - 7 ways.
EDIT. Thanks Livelox - I now see the two/three routes I missed that were probably quicker - in and out of 13 and into 15 to the left. So quite a lot of room for improvement - 7 ways.
Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +1m 5:58 / km
shoes: Hoka Mach 4
Saturday Oct 7, 2023 #
Swimming 5:00 [3] 0.1 km (50:00 / km)
Leighton Beach. Very refreshing.
9 AM
Teering (Aus Champs) 45:54 **** 5.63 km (8:09 / km) +181m 7:01 / km
ahr:155 max:170 shoes: VJ Bold Orange
Avon Valley, Long. 2nd again to GeoffL. Hot day and it did affect that last 1.5km uphill at the end. Same for everybody of course but all my zip had gone by then. I had 7 fastest splits to Geoff's 8 and I was in the lead from the start to no. 8 where I made a 30 second mistake - ran past the control to the edge of the circle, stopped, read map, back to it. Geoff also took another 20 seconds on that leg, going right where I went left. Hard to understand how that was quicker. I got back 9 seconds by absolutely spiking 9 with a bit of luck, but then came the hill. Drifted a bit right on 11 but I don't think that was an issue. Geoff was just quicker up the hill by about a minute.
I should mention defending champion JeffD - he strained his calf on Wednesday and I caught 2 minutes on him at no. 4. But he then stayed on my tail with a few different route choices and finished just 19 seconds behind me.
I should mention defending champion JeffD - he strained his calf on Wednesday and I caught 2 minutes on him at no. 4. But he then stayed on my tail with a few different route choices and finished just 19 seconds behind me.
Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +5m 5:51 / km
shoes: VJ Bold Orange
Friday Oct 6, 2023 #
Core Stability 10:00 [1]
Swimming 5:00 [3] 0.1 km (50:00 / km)
Cottesloe
Thursday Oct 5, 2023 #
12 PM
Teering 31:20 3.72 km (8:25 / km) +128m 7:11 / km
ahr:140 max:159 shoes: Inov8 XTalon 212 Blue
Frazzle Rock. MC. took it fairly easy but that was mostly not by choice, breathing and legs heavy. Also fairly scrappy - didn't spike 1, 2, 5, 7, 10 or 11.
Wednesday Oct 4, 2023 #
Core Stability 40:00 [1]
Calf exercises
Tuesday Oct 3, 2023 #
11 AM
Teering 15:56 **** 2.59 km (6:09 / km) +7m 6:04 / km
ahr:138 max:161 shoes: Hoka Mach 4
Aquinas College, schools sprint day. Should have studied the Bulletin more closely and ran up to the underpass thingy to find a wall in front of me. Could have run up the adjacent steps but didn't see them and ran back around the building losing about 30 seconds. Switched off after that and just jogged the next 4 controls but got a bit annoyed at someone who I thought was following me (turns out he was on a different course) and picked it up a bit. Lost some more time on 13 (ran into the wrong path - 10 seconds) and 14 (once again failed to see the same steps as for no. 3 - 15 seconds). Good from there and even picked up two fastest splits for the last two controls. Ended up 5th of 33 57 seconds behind LCoady and 27 seconds down on JDunn in 2nd.
Monday Oct 2, 2023 #
Core Stability 30:00 [1]
Calves very tight