Training Log Archive: Dolf

Both achilles very tender today. Still limping in the afternoon.
Will have to back off the running this week, just sticking to the flats for a while. I probably should have done the hill reps on tuesday at a much easier intensity.

Event: Nav Dash - Mt Lawley SHS
 

This was probably the best running in an orienteering event that I have done and other than a complete brain freeze near the end I am very happy with how things went.
I assumed that I had miss punched #16 when tRicky told me that I had missed a control. I remembered looking at the map after 15 and being happy that all the navigating was over as I had noticed 18 on the way to 15 and new that the 2 in the car park would be easy, but I was just concentrating on finishing strong trying to up the pace for the last 3 controls. Somewhere along the line between 15 and 16 my brain just switched off and I made the turn in the carpark to 17 instead. I had convinced myself somehow that I had punched 16 and all was good ( I was so convinced that I even believed after the event that I had been there but just screwed up)... dickhead.

I started off about 5 mins behind Jacko and .. and just in front of Tooms, my goal was to hold off Tooms for as long as possible. I was a little surprised to see .. just in front of me at control 2 (actually amused not really surprised).
Coming around a corner after 6 I noticed Tooms closing in on me but managed to hold him off until 10. Then Sten passed me just before 12 and I had a very short lived and ridiculous thought about tagging behind these 2 until the finish.

Looking at my GPS on the way around my pace was quite often just under 4:00 min/km but mostly hovering between 4:00 and 4:30 which is much better than I was expecting. I think I slow down too much into and out of controls as this gives me a short rest but I'll try to work on that in future events.
I have added to the time that tRicky told me to reflect what I think it would have been without the stuff up. I would have been thrilled with that time if it was legit.
Looks like a top 10 sometime in the nav dash series would be a reasonable goal to aim for.

C • Impressive effort nonetheless 1

Turned up to a local oval that has a 400m track marked to do some intervals. As I was doing some warm up laps some guy started putting out cones and people started turning up for footy training.
Luckily there is some bushland on an adjacent hill with a limestone track loop so I decided to do hill reps instead.

One lap of the track to check it out then 7 reps of fast up and walk/jog around the loop back to the start.
Slight variation in length of reps, a few bends in the track so had to be careful not to slip.

Distance Time Max HR

1: 169m 32 sec 150
2: 165m 30 sec 157
3: 165m 30 sec 160
4: 167m 29 sec 158
5: 165m 29 sec 165
6: 160m 30 sec 161
7: 163m 31 sec 170

Grade of hill about 6%

A few more laps of the oval for a cool down,