Training Log Archive: Fat RatIn the 31 days ending Dec 31, 2006:
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Sunday Dec 31, 2006 #
Run 1:14:00 [3]
shoes: New Balance 872 OR
Water run 5:00 [1]
Thursday Dec 28, 2006 #
Cycling 1:10:00 [3]
Included 4 5min surges, felt alright, reasonably strong.
Ankle improving, but really stiff at bottom of achilles and aches a bit.
Gym 10:00 [1]
Wednesday Dec 27, 2006 #
Cycling 1:10:00 [3]
Tuesday Dec 26, 2006 #
Run 1:02:00 [3]
shoes: Brooks Adrenaline GTS 5
Feeling a bit heavy...
Run intervals 18:00 [5]
(injured)
16 x 1 min with 30s recoveries with Kez,
well it was supposed to be, went over on left ankle pretty hard and only did 12 reps.
Run warm up/down 41:00 [2]
shoes: Brooks Adrenaline GTS 6
Sunday Dec 24, 2006 #
Run long 1:30:00 [3]
shoes: Brooks Adrenaline GTS 6
Morialta with Kez, up around park then back up to falls and back to car park. A blast from the past run, was quite fun. Felt a bit shit after just getting off an all-night bus from Melbourne but not too bad.
Last couple of k's was a sprint.
Saturday Dec 23, 2006 #
Run intervals 40:00 [4] 14.3 km (2:48 / km) +219m 2:36 / km
shoes: Brooks Adrenaline GTS 6
around The Neve Loop
3 x 12min with 2 min recovery. gave it a whirl after reading robw log although he wrote about how nervous he gets before the session and I was really shittin my pants. What made it really scary was that the clay soil was wet (drizzling and it was freezing) meaning it was like ice skating not running. May as well have actually been training with robw. Had one cracker stack.
Took it a bit easy on the first, particularly after the fall, but got into it and the scond and third efforts were pretty solid and i was feeling quite good.
1. 2.81k 162 bpm (169 bpm)
2. 2.93 168 (174)
3. 3.05 171 (175)
Max EPOC 257
Training Effect 4.8
Effeciency 12.4
Run warm up/down 28:00 [2]
shoes: Brooks Adrenaline GTS 6
Run 52:00 [3]
shoes: Brooks Adrenaline GTS 6
Friday Dec 22, 2006 #
Run 35:00 [1]
shoes: Brooks Adrenaline GTS 6
Easy run, and really sore. Was going to do session but just so sore and tired, partly I guess due to long and late drive down south last night.
Thursday Dec 21, 2006 #
Run long 1:36:00 [3]
shoes: Brooks Adrenaline GTS 6
Feeling flat with volume lately but all good.
Water run 5:00 [1]
Wednesday Dec 20, 2006 #
Run 59:00 [3]
Water flowing so the top waterfall looked cool.
Run warm up/down 10:00 [1]
shoes: Brooks Adrenaline GTS 5
Summer Series race 45:00 [4] * 9.5 km (4:44 / km) +241m 4:12 / km
ahr:164 max:175 spiked:23/27c shoes: Brooks Adrenaline GTS 5
Balmoral
Bit of a woos, and a few mistakes. Lucky to come away with the win. 560 points. Mass start with Robbie and Mounty. (distance is slightly rough)
Max EPOC 226
Training Effect 4.5
Effeciency 13.2
Tuesday Dec 19, 2006 #
Gym 1:00:00 [3]
Run intervals 20:00 [4]
shoes: Nike flats
Grovenor - full length (1.55k with 102m climb)
with Andy, Robbie and Mace. ~10min jog down recovery.
7'10 167 (172)
6'56 170 (178)
6'38 173 (183)
Pretty tired and leg heavy and ran that way. Andy's reverse order chasing start helped on the last one though.
Max EPOC 100
Training effect 3.2
Effeciency 14.8
Run warm up/down 41:00 [3]
shoes: Nike flats
Monday Dec 18, 2006 #
Run 36:00 [2]
shoes: Mizuno Wave Creation 5
with Mace
Golf (Driving Range) 5:00 [1] 3.0 km (1:40 / km)
Clocked up 50-odd balls off the range. Mainly 5 iron, a few woods. Worked out a few corrections on my swing, maybe it will be less than 5 years before my next hit (apart from a 3am night golf in a foreign country). Pulled up with a bad blister and a tightening neck. Need a glove, wonder what bike gloves are like for golf...
Sunday Dec 17, 2006 #
Cycling 1:46:25 [3] 51.46 km (2:04 / km)
Run 31:00 [3]
shoes: Brooks Adrenaline GTS 6
Saturday Dec 16, 2006 #
Run long 2:19:00 [3] 21.42 km (6:29 / km) +481m 5:50 / km
ahr:137 max:174 shoes: New Balance 872 OR
pipeline to deBurghs then around lizard loop to weir. First 40min with Mace. Never really got going although made sure I picked up the pace over the last 30min.
Max EPOC: 80
Effeciency: 14.9
Traning Effect: 3.0
Friday Dec 15, 2006 #
Gym 1:00:00 [3]
Run 35:00 [1]
shoes: Brooks Adrenaline GTS 5
Thursday Dec 14, 2006 #
Note
Run 1:27:00 [3] 14.38 km (6:03 / km) +337m 5:25 / km
ahr:148 max:170 shoes: New Balance 872 OR
Round Penant Hills Park, what Im going to call Jurassic Loop. Really like this run.
Felt quite good after the initial 20min old person wamrup period despite the heat.
Max EPOC: 162
Effeciency: 15.1
Training effect: 3.8
Water run warm up/down 8:00 [1]
Wednesday Dec 13, 2006 #
Run 58:00 [3]
shoes: Brooks Adrenaline GTS 5
Summer Series race 46:30 [4] ** 10.3 km (4:31 / km) +82m 4:21 / km
ahr:166 max:181 spiked:30/30c shoes: Brooks Adrenaline GTS 6
North Paramatta - it's a cool map this one
Pretty long time to get going, bit of soreness in the legs. Ran a solid race though, perhaps not the legs for the win today, didnt see the result board though.
Max EPOC: 300
Effeciency: 12.6
Training Effect: 5.0
Tuesday Dec 12, 2006 #
Run intervals 30:00 [5] 5.9 km (5:05 / km) +160m 4:29 / km
ahr:161 max:185 shoes: Nike flats
Did 6 reps (900m) with Andy, Glenn, Ezy, Rob and Mace
3.34, 169, 178
3.35, 175, 181
3.35, 176, 183
3.33, 175, 181
3.34, 179, 183
3.33, 178, 185
2min recoveries.
Good tough session, just like 1km reps but on the real tracks. Legs feeling it but ran solid, was pretty happy. Shit Ezy was scarily fast. As Andy said: Good work boys!!!!!
Max EPOC: 189
Effeciency: 15.9
Training Effect: 4.1
Run warm up/down 27:00 [3] 4.0 km (6:45 / km)
shoes: Nike flats
Note
Monday Dec 11, 2006 #
Run race 37:00 [2]
shoes: Mizuno Wave Creation 5
Sunday Dec 10, 2006 #
Run intervals 24:00 [4]
shoes: Nike flats
with wisbey, mac uni sports ovals.
ran solid despite yesterdays fatigue. wisbey running prett solid, keeps you honest. last few really started to bite.
Run warm up/down 25:00 [2]
shoes: Nike flats
Note
with Kylie, Dari, Mace, Prong and Robbie. Cracker fun, good beer, good betting, good racing. Go Rag and Famish! Love the Coopers sail... all the way to the bank :)
Saturday Dec 9, 2006 #
Run long (Classic - Otford to Bunde) 2:39:00 [3] 27.03 km (5:53 / km) +763m 5:09 / km
ahr:152 max:176 shoes: New Balance 872 OR
Felt alright. Kept pace fairly solid although couldnt really go with Andy when he shot off. Stopped a few times to wait for others (and stopped watch - hence why I have same time as Andy - total GPS running time was 2'52).
Max EPOC: 230
Effeciency: 16.2
Friday Dec 8, 2006 #
Run 30:00 [2]
shoes: Brooks Adrenaline GTS 5
Thursday Dec 7, 2006 #
Run (Tick Loop) 1:26:00 [3]
shoes: New Balance 872 OR
Not feeling so great, Robbie and his no doze hurt me.
Wednesday Dec 6, 2006 #
Run 1:00:00 [3]
shoes: Brooks Adrenaline GTS 6
Summer Series race (Shrimpton's Creek) 39:30 [4] **
spiked:30/30c shoes: Brooks Adrenaline GTS 6
Tuesday Dec 5, 2006 #
Gym 1:00:00 [3]
Run hills 15:00 [4] 4.5 km (3:20 / km) +210m 2:42 / km
spiked:153/184c
Single-track hill intervals up "Step-up hill". with Prong, Robbie, Glenn, MAce and Phoebe.
Prong was bloody good, Robbie stronger than me. Feel like just can't push out of my comfort zone but just not feeling on top of the running either.
10 intervals approx 260m each - times between 1'13 an 1'15
Run warm up/down 42:00 [2] 4.2 km (10:00 / km)
shoes: Nike flats
Monday Dec 4, 2006 #
Note
(sick) (rest day)
Sunday Dec 3, 2006 #
Note
Friday Dec 1, 2006 #
Run 30:00 [2]
shoes: Brooks Adrenaline GTS 5
Adventure Race race (AROC - Canberra) 3:54:00 [5] ** 53.05 km (4:25 / km) +767m 4:07 / km
ahr:161 shoes: New Balance 872 OR
Crazydave and Shep have good write-ups of the race.
The race for me was pretty tough, although somewhat satisfying seeing the Stingers team suffer with lack of team-work. Not super fit at the momentso felt I was working hard the whole race, and in the last 40-50min I really struggled in. Was so relieved to finish. Was frustrating we missed the control that we just didnt read about but would have taken so little time to go get. Also the last orienteering in the dark was pretty sloppy, Kez was navigating but we cant blame him cos Prong and I were so tired we couldnt even concentrate on the map. Oh well. Up to that point we had such a good race. Top effort boys.
full details: www.arocsport.com
Max EPOC:408
Effeciency: 11.7