Training Log Archive: ClaraIn the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
Running 25:00 [3]
Eurgh, the body wasn't playing ball tonight. At least the rain stopped while I was out.
Warm up, pit stop, warm down.
Warm up, pit stop, warm down.
Running 15:30 [4]
Hills at Coburg Lake. Did efforts both up and down. Legs were struggling by the top of the up, but feeling strong-ish?
Wednesday Jul 30, 2014 #
Riding 1:35:00 [3]
CB Wednesday morning ride (again with only 1 CB participating). Just one lap of the Boulevard this time, and in to work along the southern side of the river. Beautiful out, as usual. Rode sans gloves, buff, tights, thick thermal (and mrsb). It was so much lighter at 7am I could have almost ridden sans lights. Legs feeling good, though a bit weary by the end.
Core strength/stretching 15:00 [1]
Glutes and calves.
Tuesday Jul 29, 2014 #
Running 41:00 [3]
A bit of pre-run Rammstein and Swiss O-week, and Cam came home as I went out the door so took him along.
Trotted along Harding, creek, lap of the lake and home through the gaol. Went past aths and saw them all out on the track, but had anticipated feeling sick so didn't go. Legs feeling good :) and didn't really feel sick :)
Trotted along Harding, creek, lap of the lake and home through the gaol. Went past aths and saw them all out on the track, but had anticipated feeling sick so didn't go. Legs feeling good :) and didn't really feel sick :)
Monday Jul 28, 2014 #
Core strength/stretching 25:00 [3]
Core, glutes and calves.
Sunday Jul 27, 2014 #
Orienteering 1:23:57 [3] 7.4 km (11:21 / km)
State League at Two Kangaroo Creeks.
Head wasn't in it, neither were the legs. WinSplits reckons I didn't make any mistakes, but I certainly did. Lost time looking at where I thought 2 should be, but needed to read control descriptions. Then went down the spur way to low to 4, and down the wrong gully too early to 5. Meh. Enthusiasm level = 0.
Head wasn't in it, neither were the legs. WinSplits reckons I didn't make any mistakes, but I certainly did. Lost time looking at where I thought 2 should be, but needed to read control descriptions. Then went down the spur way to low to 4, and down the wrong gully too early to 5. Meh. Enthusiasm level = 0.
Saturday Jul 26, 2014 #
Orienteering 23:05 [3] 3.4 km (6:47 / km)
Brown[ridge]'s Reef. Pottered around course 3, because I couldn't face the long leg I put on 1 and 2.
Need to work on my starts - made mistakes on the first 3 controls today. Possibly also a bit of course setter's/spur gully complacency, even though I hadn't put the controls out.
Need to work on my starts - made mistakes on the first 3 controls today. Possibly also a bit of course setter's/spur gully complacency, even though I hadn't put the controls out.
Running 15:00 [3]
Picked up a few controls. Overdressed in my Polartec.
Core strength/stretching 10:00 [1]
Core.
Thursday Jul 24, 2014 #
Running 30:00 [3]
Creek jog, only as far as Bell St as I was still feeling a bit sub-par. Decided to stop feeling sorry for myself as it wasn't helping, so had half a cup of concrete and carried on.
Core strength/stretching 25:00 [1]
Core at work, legs/glutes after the run. My housemates had to move backwards past me so I wouldn't feel like I was getting nowhere running on the spot.
Wednesday Jul 23, 2014 #
Running 22:00 [3]
Short Coburg plod. Not feeling 100%. Found heaps of hairdressers on Sydney Rd.
Monday Jul 21, 2014 #
Core strength/stretching 20:00 [1]
Legs.
Sunday Jul 20, 2014 #
Riding 1:35:00 [3]
Frosticles on the road bike in Bendigo. Dragged Jim and Nigel out for a ride. Beautiful morning, if a little chilly, at -0.5°.
Was after an easy ride, but probably went a bit harder than the body needed. Legs pretty tired by the end. Mostly avoided hills.
Absolutely knackered in the arvo - think I need a couple of easier days now. Even though this was meant to be an easy week, I think I got carried away at the weekend...
Was after an easy ride, but probably went a bit harder than the body needed. Legs pretty tired by the end. Mostly avoided hills.
Absolutely knackered in the arvo - think I need a couple of easier days now. Even though this was meant to be an easy week, I think I got carried away at the weekend...
Saturday Jul 19, 2014 #
Event: Bendigo Rocks 2 - Mt Korong
Orienteering 1:51:34 [3] 9.4 km (11:52 / km)
Mt Korong - one of my favourite places anywhere. And the weather was absolutely stunning!
So, first the errors, then what went well. There were a couple of errors: 2 wasn't high enough, found 3 then went up higher than 2 before relocating. Looking on rocks a bit too close to the creek for 8. 9 I may have crossed the indistinct track, had to go up to the saddle to relocate. A bit too low on 11 cost me a little time. I feel like I lost time in the circles just getting through to the controls/going round boulders the wrong way. Put a hole in my pants :(
What went well: stopped to admire the view at 13. I felt like I was navigating more cleanly towards the end of the course (although vagued out on the long 21-22 and left the track). Also felt like I was running quite strongly. Claimed the TvG scalp, but got to find 5 mins on Laurina. My quickest k rate (on a longer course) on Korong.
So, first the errors, then what went well. There were a couple of errors: 2 wasn't high enough, found 3 then went up higher than 2 before relocating. Looking on rocks a bit too close to the creek for 8. 9 I may have crossed the indistinct track, had to go up to the saddle to relocate. A bit too low on 11 cost me a little time. I feel like I lost time in the circles just getting through to the controls/going round boulders the wrong way. Put a hole in my pants :(
What went well: stopped to admire the view at 13. I felt like I was navigating more cleanly towards the end of the course (although vagued out on the long 21-22 and left the track). Also felt like I was running quite strongly. Claimed the TvG scalp, but got to find 5 mins on Laurina. My quickest k rate (on a longer course) on Korong.
Running 15:00 [2]
Short warm up, and collecting a few controls.
Thursday Jul 17, 2014 #
Running 23:00 [2]
Warm up 12', warm down 11'.
Head torch died about 30s into the warm down - perfect timing really.
Head torch died about 30s into the warm down - perfect timing really.
Running 20:00 [4]
Everyone has gone and left me!
Just did a Mona set along the Merri by myself tonight. Super slippery in the mud. Made it the furthest I have, and got back with 2s to spare. Getting fitter? :)
Legs didn't feel that fast, and glutes were a bit tight, but must have been moving along ok. Calves a bit tight afterwards.
Just did a Mona set along the Merri by myself tonight. Super slippery in the mud. Made it the furthest I have, and got back with 2s to spare. Getting fitter? :)
Legs didn't feel that fast, and glutes were a bit tight, but must have been moving along ok. Calves a bit tight afterwards.
Wednesday Jul 16, 2014 #
Riding 1:45:00 [3]
The other CBs deserted me this morning (kind of lucky as I left home late after checking the radar) so solo effort on the Boulevard. Not many people out this morning, but I missed all the rain.
Did 1.75 laps, then cruised into work. Had training in the city which started at 9.30, so stopped off at the office for a shower and breakfast - my manager possibly thinks I'm homeless.
Beautiful start to the day. Quads were burning up all the hills and it felt really hard. Bit hard to tell how I was going without Clare though! Really enjoyed it as usual and could have happily kept going instead of going to work.
Did 1.75 laps, then cruised into work. Had training in the city which started at 9.30, so stopped off at the office for a shower and breakfast - my manager possibly thinks I'm homeless.
Beautiful start to the day. Quads were burning up all the hills and it felt really hard. Bit hard to tell how I was going without Clare though! Really enjoyed it as usual and could have happily kept going instead of going to work.
Core strength/stretching 20:00 [3]
Back, glutes and core.
Tuesday Jul 15, 2014 #
Core strength/stretching 40:00 [1]
I'm over Tuesdays. Another flattie - time for new tyres.
Check out www.blackforest3days.com/ - I've been promised that if over 50 Aussies enter they will all get beer. Worth it just for the sprint in Freiburg.
Check out www.blackforest3days.com/ - I've been promised that if over 50 Aussies enter they will all get beer. Worth it just for the sprint in Freiburg.
Monday Jul 14, 2014 #
Running 34:00 [3]
Easy cruise with Dave around Studley. Soo nice to be riding there in daylight! Took a few tracks he hadn't been on for years (and some I hadn't either, for that matter). Pretty slow pace (ie. walking pace for Dave) at the start, and legs were feeling tired on the hills. Got into a bit of a rhythm on the flat single track though, and felt better.
Best of all he drove me to Coburg afterwards!! Although not that much quicker than I ride it...
Best of all he drove me to Coburg afterwards!! Although not that much quicker than I ride it...
Sunday Jul 13, 2014 #
Running 36:00 [2]
16 min warm up.
20 min warm down with Jim and Liggo to check out the tunnel and get some time up.
20 min warm down with Jim and Liggo to check out the tunnel and get some time up.
Orienteering 45:28 [3] 5.6 km (8:07 / km)
MelbushO at Pound Bend, Warrandyte.
Nicer than expected out, and even got to run in the forest a little bit. Claimed a few splits from Jim and Liggo.
Nicer than expected out, and even got to run in the forest a little bit. Claimed a few splits from Jim and Liggo.
Saturday Jul 12, 2014 #
Riding 2:10:00 [3]
Tour de Capital City Trail on the purple peril with Cam.
The first part of the ride was very stop-start: down the Upfield, stopping to buy a bell ($10 from hipster bike shop, but with 5 more sets of brake pads thrown in because the guy remembered me), then stopped to let 4 sacrificial people ride through a puddle that looked deeper than it was, then slow through Docklands/Southbank. Carried on to Burnley bouldering wall and stopped for a bit of a climb. First time I've been there. Sore arms tomorrow, I expect.
Kept going and did a lap of the Boulevard at a good pace. Felt like I was riding well, but no matter how hard I went Cam was sitting just behind me on his mountain bike!
Knackered by the end.
The first part of the ride was very stop-start: down the Upfield, stopping to buy a bell ($10 from hipster bike shop, but with 5 more sets of brake pads thrown in because the guy remembered me), then stopped to let 4 sacrificial people ride through a puddle that looked deeper than it was, then slow through Docklands/Southbank. Carried on to Burnley bouldering wall and stopped for a bit of a climb. First time I've been there. Sore arms tomorrow, I expect.
Kept going and did a lap of the Boulevard at a good pace. Felt like I was riding well, but no matter how hard I went Cam was sitting just behind me on his mountain bike!
Knackered by the end.
Core strength/stretching 35:00 [1]
Seems to be a longer set now :( Left a little bit out because the legs were tired.
Thursday Jul 10, 2014 #
Running 32:00 [2]
Warm up/down/ 10x 1 min recovery between efforts.
Running 30:00 [4]
Foxdal intervals - 3 min on, 1 min off x 10. Around the golf course and tracks. The efforts felt pretty hard, and never really felt like I got moving properly. Legs were a bit sore from physio this arvo. Tough session, and longer than I would have done by myself :) Earned my pizza.
Wednesday Jul 9, 2014 #
Core strength/stretching 35:00 [1]
Went to the Wheeler Centre instead of training :) But smacked my ankle on my pedal when I got there so it might be a bit sore tomorrow...
Tuesday Jul 8, 2014 #
Running 30:00 [2]
Warm up, drills, run throughs, warm down.
Running race 12:43 [4] 3.0 km (4:14 / km)
I don't deal well with lack of sleep! Completely self-inflicted - set the alarm for the sprint relay, and took a while to get back to sleep after.
Ran into Duncan near work who was off to Melb Uni aths - this seemed like a great idea when I was fighting the headwind along the creek in the dark on the way to Coburg North.
Anyway, then we got a time trial sprung on us. I chose to do 3km as couldn't face 5km on the track, but as it was handicapped it just meant I stood round waiting in the gale for longer.
Felt like I was running really quickly and keeping a consistent pace so surprised to be only 5s under my PB from JWOC time trial days (I think). Running at the same pace as the last parkrun, but felt quicker and better...
Now I'm tired and cranky and I'm not doing my exercises tonight and I'm not running tomorrow! Take that, world!
Ran into Duncan near work who was off to Melb Uni aths - this seemed like a great idea when I was fighting the headwind along the creek in the dark on the way to Coburg North.
Anyway, then we got a time trial sprung on us. I chose to do 3km as couldn't face 5km on the track, but as it was handicapped it just meant I stood round waiting in the gale for longer.
Felt like I was running really quickly and keeping a consistent pace so surprised to be only 5s under my PB from JWOC time trial days (I think). Running at the same pace as the last parkrun, but felt quicker and better...
Now I'm tired and cranky and I'm not doing my exercises tonight and I'm not running tomorrow! Take that, world!
Monday Jul 7, 2014 #
Core strength/stretching 40:00 [1]
Note
Picked up the wrong brake pads from a bike shop last week, went back this week to change them, and was given 6 pairs because they can't get rid of them. Score :) Thanks for being obscure, purple non-peril (I need to name him properly).
Sunday Jul 6, 2014 #
Riding 50:00 [2]
Le Tour de Merri Fawkner. Not sure what the training intent was with this ride. Just an easy roll up the creek to Jukes Rd and back through the streets/Upfield path.
Glutes are sore from the exercises! They're not used to working.
Glutes are sore from the exercises! They're not used to working.
Core strength/stretching 40:00 [1]
I think I need to find a shorter version of this.
Saturday Jul 5, 2014 #
3 PM
Running 1:08:00 [3]
(sick)
Got out the door for a long run.
Harding, up the Merri, Edgars creek east side to the pylon, then back on the west side, down Kodak hill, up rabbit hill, back through Pentridge. Running really slowly but just plodded along for the time.
Feeling all self-conscious running since going to the physio and finding out I run like a muppet. Got to get on to my exercises.
Got into the WOC spirit and read a France 2011 map. Now ready for an evening of TdF and WOC sprint watching :)
Harding, up the Merri, Edgars creek east side to the pylon, then back on the west side, down Kodak hill, up rabbit hill, back through Pentridge. Running really slowly but just plodded along for the time.
Feeling all self-conscious running since going to the physio and finding out I run like a muppet. Got to get on to my exercises.
Got into the WOC spirit and read a France 2011 map. Now ready for an evening of TdF and WOC sprint watching :)
7 PM
Core strength/stretching 30:00 [1]
Exercises from the physio.
I hope my tired little legs survive the ride to Yorkshire!
I hope my tired little legs survive the ride to Yorkshire!
Thursday Jul 3, 2014 #
Note
Now I understand Jenny's 'attack of the killer physio'. Fark. He started to loosen off back, glutes and calves.
Then got some lots of exercises to do to strengthen stuff. Seem to be heaps, and realistically I'm not sure how I'll get through them...
Then got some lots of exercises to do to strengthen stuff. Seem to be heaps, and realistically I'm not sure how I'll get through them...
Running 20:00 [2]
Warm up/down. Is it bad to go running after a massage?
Running 20:30 [4]
(sick)
Solo Studley sesh. On old faithful loop just up from Kane's Bridge. Lost count of loops, but I think I did 7 @ about 2'45 each. Only went hard on the bottom flat and the uphill. Have to get the crew back together to move a tree off the path.
Felt like I spent the rest of the evening riding home. Only on Thursdays with a headwind do I agree that Coburg is a fair way away.
Felt like I spent the rest of the evening riding home. Only on Thursdays with a headwind do I agree that Coburg is a fair way away.
Wednesday Jul 2, 2014 #
Riding 1:30:00 [3]
(sick)
Thought it was time to get training again.
Lovely Wednesday morning ride with Clare B. Kez put in a surprise appearance on Johnston St. Still pretty snotty so I was glad Clare had run out of coffee. Similar to last week - lap of the boulevard and in via the Yarra trail (although on the south side of the river around Herring Island). A bit breathless and legs kind of slow. Really nice out :)
NOTE FOR FUTURE REFERENCE: I take 35 mins to get to the boulevard.
Lovely Wednesday morning ride with Clare B. Kez put in a surprise appearance on Johnston St. Still pretty snotty so I was glad Clare had run out of coffee. Similar to last week - lap of the boulevard and in via the Yarra trail (although on the south side of the river around Herring Island). A bit breathless and legs kind of slow. Really nice out :)
NOTE FOR FUTURE REFERENCE: I take 35 mins to get to the boulevard.