Training Log Archive: ClaraIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Orienteering 2:27:20 [3] 13.3 km (11:05 / km)
Aus Ultralong, Kooyoora.
Satisfied again. Had some really good legs, and tried to look for safe and simple route choices. Just behind Jas and Sarah at 17(?) but then my green avoidance strategy came a little unstuck. A few controls I could have done better. The last loop felt pretty tough, and was starting to lose it towards the end, so it was lucky we didn't have any further!
Satisfied again. Had some really good legs, and tried to look for safe and simple route choices. Just behind Jas and Sarah at 17(?) but then my green avoidance strategy came a little unstuck. A few controls I could have done better. The last loop felt pretty tough, and was starting to lose it towards the end, so it was lucky we didn't have any further!
Saturday Aug 30, 2014 #
Orienteering 37:14 [3] 4.0 km (9:19 / km)
Vic Middle Distance Champs, Kooyoora.
Can't find my map, but was really happy with my run, apart from messing up the last control. The controls were always popping up where I expected them to, and was moving ok as well. Legs got a bit tired towards the end.
Can't find my map, but was really happy with my run, apart from messing up the last control. The controls were always popping up where I expected them to, and was moving ok as well. Legs got a bit tired towards the end.
Thursday Aug 28, 2014 #
Running 20:00 [2]
Warm up and down.
Running 15:00 [3]
MFR intervals with guest coach again :)
Short little compass course (don't think I found anything I was meant to), then a loop de loop but coming back in terrain to compare pace. Then a handicapped loop de loop. Legs were feeling pretty tired on the road - must have overdone it on Tuesday.
Short little compass course (don't think I found anything I was meant to), then a loop de loop but coming back in terrain to compare pace. Then a handicapped loop de loop. Legs were feeling pretty tired on the road - must have overdone it on Tuesday.
Wednesday Aug 27, 2014 #
Core strength/stretching 20:00 [3]
I discovered that the reverse lunges give me tight quads.
Tuesday Aug 26, 2014 #
Running 30:00 [2]
Warm up, drills, more warm up, warm down.
Running 32:30 [4] 7.2 km (4:31 / km)
2 x 1600m - 7'32, 7'31
2 x 1200m - 5'25, 5'20
2 x 800m - 3'21, 3'18
Standing recovery between intervals (3' down to 2').
This felt really tough (tougher than last Thursday for some reason). Calves got a bit tight at the end of the 1600s, so spent the rest of the session thinking about my glutes which seemed to help a bit.
2 x 1200m - 5'25, 5'20
2 x 800m - 3'21, 3'18
Standing recovery between intervals (3' down to 2').
This felt really tough (tougher than last Thursday for some reason). Calves got a bit tight at the end of the 1600s, so spent the rest of the session thinking about my glutes which seemed to help a bit.
Monday Aug 25, 2014 #
Core strength/stretching 20:00 [1]
Working on my six pack.
Sunday Aug 24, 2014 #
Running 35:00 [3]
Merri Creek jog. Took Kooyoora map to look at. Legs were pretty tired, and shins may have been a little sore. Lots of people out along the creek :)
Core strength/stretching 20:00 [1]
Core, glutes and reverse lunges. Not quite got the hang of the reverse lunges.
Saturday Aug 23, 2014 #
Orienteering 1:00:48 [3] 6.6 km (9:13 / km)
Bendigo local event, Mt Ida.
Did half a Goonan and covered up 3-8 to practise my compass. Had mixed results, but pretty much spiked 8. Good exercise to try. I am very slow stopping to take bearings.
Legs were fairly tired and didn't have much zip.
Did half a Goonan and covered up 3-8 to practise my compass. Had mixed results, but pretty much spiked 8. Good exercise to try. I am very slow stopping to take bearings.
Legs were fairly tired and didn't have much zip.
Friday Aug 22, 2014 #
Core strength/stretching 5:00 [1]
At the physio.
Thursday Aug 21, 2014 #
Running 25:00 [2]
Warm up/down.
Running 30:00 [5]
MFR session, guest coached by Pete from work.
6 x 2' with 15" recovery, a few maps with route choice legs
4 x 4' with 20" recovery
Tough session! Calves got tight towards the end. Felt pretty knackered after the 2' ints, but was going ok during the 4'. Glad there were downhill ints in the 4' or I may not have made it.
6 x 2' with 15" recovery, a few maps with route choice legs
4 x 4' with 20" recovery
Tough session! Calves got tight towards the end. Felt pretty knackered after the 2' ints, but was going ok during the 4'. Glad there were downhill ints in the 4' or I may not have made it.
Wednesday Aug 20, 2014 #
Riding 1:00:00 [3]
Cleaning up thumb tacks on the Boulevard. There are now 3 fewer for other cyclists. My public contribution for the day.
Had considered staying in bed this morning - wouldn't have been a bad option!
Had considered staying in bed this morning - wouldn't have been a bad option!
Tuesday Aug 19, 2014 #
Note
Rebelling/resting and not training :) Went to the library after work instead :)
Legs and body feeling fairly tired.
Legs and body feeling fairly tired.
Monday Aug 18, 2014 #
Running 41:45 [3] 7.0 km (5:58 / km)
Easy run round the Yarra from Clifton Hill. Monday training is a struggle...
Core strength/stretching 5:00 [3]
Core at the bike shop.
Sunday Aug 17, 2014 #
Riding 35:00 [2]
Rolled the legs over on the road bike. Found Essendon. Don't think I've been there before.
Core strength/stretching 20:00 [1]
Core and abbreviated rest of stuff.
Saturday Aug 16, 2014 #
Running 1:47:00 [3]
Whoops. Got a bit carried away there. Was meant to go for an 80 min run.
Went to Mt Macedon with the family (well, some of it) for lunch. Then I ran up the Mt and met them at the top. Via Mt Towrong - really nice run, but made me a bit scared for 4 Peaks. Then past Sanatorium Lake, across to the saddle, up to the top of Camel's Hump. The last stretch from the Hump to the café was a bit much - already at 80 mins when I left the Hump and the legs struggled a bit on any little hills. Pretty knackered by the end. And so cold! Wasn't really dressed properly given the temperature.
Left heel a bit sore at the end.
I saw snow gums. They are my favourites :)
Went to Mt Macedon with the family (well, some of it) for lunch. Then I ran up the Mt and met them at the top. Via Mt Towrong - really nice run, but made me a bit scared for 4 Peaks. Then past Sanatorium Lake, across to the saddle, up to the top of Camel's Hump. The last stretch from the Hump to the café was a bit much - already at 80 mins when I left the Hump and the legs struggled a bit on any little hills. Pretty knackered by the end. And so cold! Wasn't really dressed properly given the temperature.
Left heel a bit sore at the end.
I saw snow gums. They are my favourites :)
C • Epic 2
Thursday Aug 14, 2014 #
Running 20:00 [2]
Warm up, warm down.
Brunswick St felafel is not quite up to Coburg standards ;)
Brunswick St felafel is not quite up to Coburg standards ;)
Running 40:00 [4]
MFR Thursday training.
90' on, 30' recovery. Just chasing down everyone's lights. Pretty hard session - recovery felt quite short. Legs didn't feel too quick at the start, but eased into it (may have helped that the hills were mostly at the start...). Ran pretty hard right to the end.
Calves got tight - noticed them during warm down. Right glute has been tight as all day.
Stomach cramps which have been bothering me mostly stayed away during training.
90' on, 30' recovery. Just chasing down everyone's lights. Pretty hard session - recovery felt quite short. Legs didn't feel too quick at the start, but eased into it (may have helped that the hills were mostly at the start...). Ran pretty hard right to the end.
Calves got tight - noticed them during warm down. Right glute has been tight as all day.
Stomach cramps which have been bothering me mostly stayed away during training.
Wednesday Aug 13, 2014 #
Riding 1:35:00 [3]
Morning ride with my bicycle buddy back in town :) She's convincingly won the Clare B challenge (ANZAC weekend edition), given I was only obliged to keep my road bike in Melbourne until they went to Europe.
Lap of the Boulevard and then along the Yarra into work.
Lap of the Boulevard and then along the Yarra into work.
Tuesday Aug 12, 2014 #
Running 21:00 [2]
Warm up, slow warm down.
7 AM
Running 20:45 [3]
10 x laneway hills in Moreland. ~50s each.
Good hill, not too steep and nice and gentle gradient so I can actually run it. Took a sprint map to look at in recoveries.
Calves feeling a bit tight again.
Good hill, not too steep and nice and gentle gradient so I can actually run it. Took a sprint map to look at in recoveries.
Calves feeling a bit tight again.
Monday Aug 11, 2014 #
Core strength/stretching 20:00 [3]
Just a shortened version.
Sunday Aug 10, 2014 #
Riding 2:00:00 [2]
Took Clare B on a social and ecological tour of the Broadmeadows Valley Park and Westmeadows. I was pretty excited to see some of the work done at one of my old council sites along the path.
Train to Roxburgh Park, then rolled back down the creek to Flemington. Mostly a nice day except for a freezing cold shower of horizontal rain just before the Ring Road. Nice to catch up with Clare, get out on the bike and take some cake breaks.
Train to Roxburgh Park, then rolled back down the creek to Flemington. Mostly a nice day except for a freezing cold shower of horizontal rain just before the Ring Road. Nice to catch up with Clare, get out on the bike and take some cake breaks.
Core strength/stretching 30:00 [1]
Need to find a shortened version of these. Only did about 2/3.
Saturday Aug 9, 2014 #
Running race 20:45 [4] 5.0 km (4:09 / km)
Parkrun Albert Park.
Better timed run than last time with more even pace, even with no Clare B to keep me honest. Happy with another PB. I reckon I can go quicker.
There was a very very small child 8 seconds behind me - only got past her in the last km!
I had 20:47 on my watch, but I'll take off the two seconds on account of the wind.
Better timed run than last time with more even pace, even with no Clare B to keep me honest. Happy with another PB. I reckon I can go quicker.
There was a very very small child 8 seconds behind me - only got past her in the last km!
I had 20:47 on my watch, but I'll take off the two seconds on account of the wind.
Running 20:00 [2]
Warm up and down. Calves were a bit tight afterwards.
Was struggling on the bike on the way home so stopped off for hot jam doughnuts at Queen Vic Market. Surely the complete recovery food.
Was struggling on the bike on the way home so stopped off for hot jam doughnuts at Queen Vic Market. Surely the complete recovery food.
Thursday Aug 7, 2014 #
Running 42:00 [2]
Studley Park with Ilka. Lovely run with Ilka, and she even introduced me to a section of river single track I'd never run on before. My legs weren't feeling too spritely after physio today.
Wednesday Aug 6, 2014 #
Running 35:00 [3]
Recovery run. Easy zig zag to Moreland/Nicholson, then back up the creek. Almost bailed on the creek option as I could hardly see where I was going in a combination of headtorch and rain. Legs were pretty wrecked after 25mins when I left the creek. A bit stiff after Tuesday's training.
Core strength/stretching 30:00 [1]
Core, glutes and calves.
Tuesday Aug 5, 2014 #
Running 40:00 [3]
Longer warm up, drills, strides, warm down.
Running 30:00 [4]
Coburg aths. Dick Telford fartlek.
4' x 1
3' x 2
2' x 3
1' x 4
with 60 sec recovery after each.
Thought it sounded like a pretty tough session at the start, but hardened up and went fairly hard (except maybe in the first 4 mins). Put in a good honest effort. Legs a little sore running on the track.
4' x 1
3' x 2
2' x 3
1' x 4
with 60 sec recovery after each.
Thought it sounded like a pretty tough session at the start, but hardened up and went fairly hard (except maybe in the first 4 mins). Put in a good honest effort. Legs a little sore running on the track.
Monday Aug 4, 2014 #
Core strength/stretching 10:00 [1]
Physio at lunchtime. Too tired to do exercises at night.
Sunday Aug 3, 2014 #
Orienteering 20:00 [2]
Collecting controls at Eaglemont.
Saturday Aug 2, 2014 #
Orienteering 1:53:31 [3] 9.0 km (12:37 / km)
Bendigo Night Champs - Sedgwick. Awesome courses, set up and organisation by Toph! Enjoyed the nice cold weather.
My goal before going out was to not get so lost that it ended in tears, which I managed. Still a bit disappointed when I got back to see just how far down in time I was. Anyway, original goal achieved, so should be happy.
Lost everyone on the way to 1 and ran the race by myself. Made lots of mistakes and felt quite disoriented out in the dark. Also convinced myself that my compass doesn't point north. Really need to practise compass! Also relocated off a possum once and lost the plot a little on the long leg on the way back.
My goal before going out was to not get so lost that it ended in tears, which I managed. Still a bit disappointed when I got back to see just how far down in time I was. Anyway, original goal achieved, so should be happy.
Lost everyone on the way to 1 and ran the race by myself. Made lots of mistakes and felt quite disoriented out in the dark. Also convinced myself that my compass doesn't point north. Really need to practise compass! Also relocated off a possum once and lost the plot a little on the long leg on the way back.
Friday Aug 1, 2014 #
Core strength/stretching 20:00 [1]
Core, glutes, calves.