Training Log Archive: DolfIn the 7 days ending Jul 18, 2010:
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Sunday Jul 18, 2010 #
Event: KillaFergus 2010
Adventure race (Killafergus) 5:39:00 [3] 54.0 km (6:17 / km)
shoes: Avanti
A bit late so just a summary of +'s and -'s
Positives:
Liz and I ran the foot legs really well, first onto the MTB, our first go around the Wild Bull challenge would have put us out in around 10 minutes putting us up in the top few, unfortunately a lost SI tag doubled our time there (it was found were we crossed the fence at the top of the hill) and we had the fastest orienteering leg out of all who were short coursed (stretching it a bit on that one)
Our nav was pretty solid with only a couple of overshoots and 1 wrong track in activity 2.
Our MTB leg 2 was the fastest of all the teams, probably due to a steady pace after messing my bike up on the MTBO leg leaving me with just a few working gears so we were not overly tired near the end of the race.
We worked well together and had heaps of fun.
Negatives:
Not listening well enough to instructions.
4 stacks by Liz and one beauty by me, all in or just after the MTBO leg.
A nice big stick through the rear derailleur and a few cracks in other parts of my bike. (actually that's a positive as I have a new bike now :-))
Trying to get the outer controls in the MTBO leg then not having time to get the ones on foot, should have thought than one through a bit better.
Woeful at Wovenfield - 3rd slowest.
At least I can turn all the negatives into positives and list them as lessons learned for the next one.
Thanks Tooms, Boltboi and all the volunteers.
Good times.
Positives:
Liz and I ran the foot legs really well, first onto the MTB, our first go around the Wild Bull challenge would have put us out in around 10 minutes putting us up in the top few, unfortunately a lost SI tag doubled our time there (it was found were we crossed the fence at the top of the hill) and we had the fastest orienteering leg out of all who were short coursed (stretching it a bit on that one)
Our nav was pretty solid with only a couple of overshoots and 1 wrong track in activity 2.
Our MTB leg 2 was the fastest of all the teams, probably due to a steady pace after messing my bike up on the MTBO leg leaving me with just a few working gears so we were not overly tired near the end of the race.
We worked well together and had heaps of fun.
Negatives:
Not listening well enough to instructions.
4 stacks by Liz and one beauty by me, all in or just after the MTBO leg.
A nice big stick through the rear derailleur and a few cracks in other parts of my bike. (actually that's a positive as I have a new bike now :-))
Trying to get the outer controls in the MTBO leg then not having time to get the ones on foot, should have thought than one through a bit better.
Woeful at Wovenfield - 3rd slowest.
At least I can turn all the negatives into positives and list them as lessons learned for the next one.
Thanks Tooms, Boltboi and all the volunteers.
Good times.
Tuesday Jul 13, 2010 #
Windtrainer 1:10:29 [3]
ahr:121 max:140 shoes: Giant OCR3
5 mins wam up
1 hour keeping cadence between 100-110 and HR around 70%
5 mins cool down
1 hour keeping cadence between 100-110 and HR around 70%
5 mins cool down
Strength /Core 20:00 [2]
4 PM
Run 23:32 [3] 5.0 km (4:43 / km) +30m 4:34 / km
ahr:157 max:172 shoes: Brooks Adrenaline GTS
The plan was to go out and do my coastal 5km time trial. Being about 5 months since I have done my one and only time trial and not run on anything but trails for ages I thought it would be interesting to see how things have changed.
I got to the car park and could see the rain coming in over the ocean and my enthusiasm for doing a hard run disappeared.
I decided to skip a warm up and just go out for a steady 5k instead.
I felt very comfortable for most of the run, not easy but never really pushing it and only just edging out of the comfortable pace in the last stages.
I ended up running faster than my only previous effort & I can recall running quite hard to achieve that last time.
Nice to see some improvement, even better that I did it faster than last time with much less effort (even with some stairs included in the run this time).
I got to the car park and could see the rain coming in over the ocean and my enthusiasm for doing a hard run disappeared.
I decided to skip a warm up and just go out for a steady 5k instead.
I felt very comfortable for most of the run, not easy but never really pushing it and only just edging out of the comfortable pace in the last stages.
I ended up running faster than my only previous effort & I can recall running quite hard to achieve that last time.
Nice to see some improvement, even better that I did it faster than last time with much less effort (even with some stairs included in the run this time).