Training Log Archive: 007In the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
orienteering 1:00:00 [3]
slept:8.0 shoes: Nike zoom- red
O training on Mt Barambogie- great relocation exercise with Laurina. I felt like I was better at relocating than navigating!
orienteering 30:00 [3]
shoes: Nike zoom- red
Cyanide Dam. Great area, interesting spur gully with a cool rock section. Felt tired and got the hungries halfway round. Nav was good, paid most attention to looking ahead for direction and contours.
Saturday Feb 27, 2010 #
riding 1:40:00 [3]
slept:6.5
I was a reluctant participant in this mornings ride, but glad i went in the end. Just felt a bit tired and legs felt heavy to start. Guess I havent ridden for a few weeks. Reubs, Kez and Ed. Yummy pastries after, as usual :)
Friday Feb 26, 2010 #
Running 46:00 [3]
slept:7.5 shoes: Nike Structure Feb 2010
Morning run with Tash and Claire. Legs felt quite tight/sore, surely not still from the pilates on tuesday? I have been stretchnig more than usual, maybe over stretching? Or maybe from lazer skirmish? Felt tired/unfit too. I need to get my iron checked.
Knee felt ok, a little sensitive.
Knee felt ok, a little sensitive.
Wednesday Feb 24, 2010 #
Note
slept:8.0
Two hours of very exciting lazer skirmish in the forest near the Goulburn...so no training.
stretch/yoga 15:00 [0]
good stretch
Tuesday Feb 23, 2010 #
Strength 45:00 [1]
slept:8.0
60min pilates class with the Tat girls.
stretch/yoga 45:00 [0]
yoga class with the Tat girls. Some parts of me are really really unflexible! Also itb stretch and some hardcore massage after. Knee was a little sore today at work..
Monday Feb 22, 2010 #
Running 10:00 [2]
slept:8.0 shoes: Nike Structure Feb 2010
Went for easy recovery run. Legs weren't actually feeling too bad after the weekend and long drive, better than after the Bendigo events.
However left knee felt a little sore in the first 3mins so I walked for about 5, then ran 7mins and i didnt really feel it. Fair enough for it to complain I guess.
Stretched after. Need to do ITB stretches for LONGER and more FREQUENTLY.
However left knee felt a little sore in the first 3mins so I walked for about 5, then ran 7mins and i didnt really feel it. Fair enough for it to complain I guess.
Stretched after. Need to do ITB stretches for LONGER and more FREQUENTLY.
Strength 5:00 [0]
little leg exercises for knee stability
random ball sports 30:00 [1]
We won all three sets! what a way to finish!
Sunday Feb 21, 2010 #
orienteering 40:00 [5]
slept:9.0 shoes: NB cross country shoes
5x 1.2-1.6k Orienteering intervals at Sparrow Hill. Did a mass start with the girls then a series of Shep's cleverly handicapped starts. Probably had about 5mins recovery in between? Ran pretty much as hard as I could. Managed to almost hold onto Kathryn and Shannon for the first three but really hit the wall on the last two.
Found it very good training- running faster than I usually would in a race put pressure on navigation and I found that even though we didnt have splits it wasn't just a following running race because more often than not the people in front veered slightly off and you had to think harder to try and get ahead.
Lovely dip in on of the very FULL dams afterwards!
Found it very good training- running faster than I usually would in a race put pressure on navigation and I found that even though we didnt have splits it wasn't just a following running race because more often than not the people in front veered slightly off and you had to think harder to try and get ahead.
Lovely dip in on of the very FULL dams afterwards!
orienteering long 1:10:00 [4]
shoes: NB cross country shoes
Afternoon session at Sandhills- after not a very long recovery. The aim of this was to practice orienteering when really tired- certainly successful at that!
I did four shorter legs in the mining then the loooong leg up the hill then a few legs up and down from the hill top before long leg back down and a few in the green at the end. My legs felt totally empty on the hills and there were some very steep struggles. Terrain was pretty rough and I found that I got pushed around alot more than usual- need to look ahead more when tired and pick out the easier way.
Quite horrible training but it was actually really good to practice, I really noticed how my navigation and focus is challenged when tired. Thanks to Rob for making us do it!
About 7k course.
I did four shorter legs in the mining then the loooong leg up the hill then a few legs up and down from the hill top before long leg back down and a few in the green at the end. My legs felt totally empty on the hills and there were some very steep struggles. Terrain was pretty rough and I found that I got pushed around alot more than usual- need to look ahead more when tired and pick out the easier way.
Quite horrible training but it was actually really good to practice, I really noticed how my navigation and focus is challenged when tired. Thanks to Rob for making us do it!
About 7k course.
Saturday Feb 20, 2010 #
orienteering race 43:51 [5]
slept:7.5 shoes: NB cross country shoes
Stromlo mass start race. Ran the first loop really hard pretty much ran out of steam in the second part. Ran with Laurina for most of the second part, we were constantly switching lead and made a few little mistakes. Ended up 5th behind Kathryn, Mace, Ais and Jo.
ohhhh i felt so terribly unfit :(
ohhhh i felt so terribly unfit :(
orienteering 20:00 [3]
shoes: Nike zoom- red
Sprint training on Canberra Uni. Tried to push it more in the detailled section, some cool tricky parts in the new residential development.
Running warm up/down 25:00 [2]
shoes: Nike zoom- red
Warm up/down for Stromlo race and sprint training.
Also did a cool recovery session in the AIS hot/cold pools...great to experience, though it felt a bit funny running afterwards!
Also did a cool recovery session in the AIS hot/cold pools...great to experience, though it felt a bit funny running afterwards!
Friday Feb 19, 2010 #
Event: Stromlo Running Festival
orienteering 33:00 [4]
slept:8.0 shoes: Nike Structure Feb 2010
Night O on Bruce Ridge. I LOVE night O! Ran two loops over the ridge. On the first half loop there were a few people about until the boys got away from me and I ran quite a bit on my own till Anna caught me up and took over. Quite difficult to relocate in the dark but only needed to a couple of times. Ran hard.
Running warm up/down 20:00 [2]
shoes: Nike zoom- red
Wednesday Feb 17, 2010 #
Running intervals 12:00 [5]
slept:7.5 shoes: Nike Structure Feb 2010
Some baby intervals around Tat oval, nice grass, slight slope, not sure how accurate the distance is (hopefull it is more than 400m because the times were incredibly slow but that could just be me..)
800m (3:48) 3min rec
2x 400m (1:41, 1:40) 75 sec rec
4x 200m (49, 48, 47, 50) 60sec rec
Started too slow on the 800. Dont have much speed in my legs. Tried to run strongly and have good running posture.
Right hamstring slightly sore afterwards.
800m (3:48) 3min rec
2x 400m (1:41, 1:40) 75 sec rec
4x 200m (49, 48, 47, 50) 60sec rec
Started too slow on the 800. Dont have much speed in my legs. Tried to run strongly and have good running posture.
Right hamstring slightly sore afterwards.
Running warm up/down 38:00 [3]
Felt tired thismorning but ok once I got going i guess. Might need to get my iron checked out again.
riding (MTB) 30:00 [2]
Yarra River. Rode Liggos MTB which is the same as mine but bigger.
Tuesday Feb 16, 2010 #
Strength 30:00 [0]
slept:7.5
pilates DVD. gonna have a killer core ;)
Monday Feb 15, 2010 #
random ball sports 20:00 [2]
slept:8.0
Sunday Feb 14, 2010 #
orienteering 1:09:50 [4]
slept:6.0 shoes: Nike zoom- red
Diamond Hill Hagaby. First 2k loop was mostly ok. Boys disappeared after a few controls and by the end of the loop I was alone. The second loop was 8ks long. I mostly ran it ok except lost a bit at the end of a long leg and a bit of general rustiness. Didnt see anyone else on the second loop though I found out after that Laurina must have been about a minute infront most of the way! In hindsight I could have run harder if I had known she was infront or if there had been others about.
Very fun and I felt much better running in ther terrain compared to on road. Need to get used to hills again though.
Laurina about 2min faster
Boys almost 20mins faster!
Very fun and I felt much better running in ther terrain compared to on road. Need to get used to hills again though.
Laurina about 2min faster
Boys almost 20mins faster!
Saturday Feb 13, 2010 #
Event: BendiGo ToDay
orienteering 35:00 [3]
slept:8.0 shoes: Nike zoom- red
Fiddlers Green training, old relay course. Didnt run that hard but had pretty clean navigation, though not perfect.. tried to focus on compass and looking ahead in the terrain to pick things up. Unfortunately didnt really see anyone else out there.
orienteering race 25:00 [5]
shoes: NB cross country shoes
Diamond Hill sprint. Did the tolal opposite of my plan to run within my brains capabilities. Ran way too hard and lost focus on one of the longer legs, overshoooting 9 all the way to 10, and a few other little stuff ups.
Anyway running hard in the terrain felt great and there was some good navigation in there too.
Simon did 17ish, Laurenwas 24ish?
Anyway running hard in the terrain felt great and there was some good navigation in there too.
Simon did 17ish, Laurenwas 24ish?
Running warm up/down 7:00 [2]
Friday Feb 12, 2010 #
Running warm up/down 28:00 [3]
shoes: Nike Structure Feb 2010
Running intervals 10:00 [4]
shoes: Nike Structure Feb 2010
100, 100, 200, 200, 300, 300, 200, 200, 100, 100
with 100 rec
with 100 rec
Thursday Feb 11, 2010 #
Strength 15:00 [1]
Wednesday Feb 10, 2010 #
Running 26:00 [3]
slept:9.0 shoes: Nike Structure Feb 2010
Strength 25:00 [1]
Tuesday Feb 9, 2010 #
Strength 25:00 [1]
slept:9.0
Monday Feb 8, 2010 #
random ball sports 20:00 [2]
slept:8.0
We lost but it was a fiery game! I played pretty badly and got a bruised knee from some silly dives- who knew there was concrete beneath the indoor beach?!
Strength 25:00 [1]
pilates
Sunday Feb 7, 2010 #
Running 1:09:00 [3]
slept:7.5 shoes: Nike Structure Feb 2010
Lysterfield for some hills, with Reubs. Felt ok. Saw and echidna on echidna track- they are so funny how they curl up so tight when you touch them but uncurl within a minute and are totally oblivious that you are right next to them..sweet little face.
riding (mtb) 55:00 [3]
After the run around my favourite tracks. Was tired so didnt go for long- mtb is tiring cos you are always out of the saddle.
Lovely swim in th elake after. Next time i aim to swim accross it!
Lovely swim in th elake after. Next time i aim to swim accross it!
Strength 5:00 [1]
Saturday Feb 6, 2010 #
riding 2:00:00 [3]
slept:7.0
Same ride as last week down to the beach. Same bunch except instead of Kez we had Darius (complete with a bunch of baloons on his back..)
Delicious breacky :)
Delicious breacky :)
Strength 20:00 [1]
pilates
Friday Feb 5, 2010 #
Running 29:00 [3]
slept:8.0 shoes: Nike structure- blue
Thursday Feb 4, 2010 #
Running (fartlek) 20:00 [4]
slept:8.0 shoes: Nike structure- blue
proper fartlek: 2x90 4x60 4x30 4x15 with same rec
Ran along the railway line, turning around halfway through. Stopped breifly to build a cairn marking my turn around point for future reference. Made greater distance in the last 10mins, about 100m.
Felt ok.
Ran along the railway line, turning around halfway through. Stopped breifly to build a cairn marking my turn around point for future reference. Made greater distance in the last 10mins, about 100m.
Felt ok.
Running warm up/down 12:00 [3]
shoes: Nike structure- blue
Strength 15:00 [1]
Wednesday Feb 3, 2010 #
Running 26:00 [3]
slept:7.5 shoes: Nike structure- blue
Glorious morning run in the country; a little bit of sun coming up, lovely dry grass smell, cool air for once, lots of galahs and two comical black alpaccas.
riding 1:00:00 [2]
Suddenly out of the dry it started raining, so I headed out on my bike to enjoy it, although the rain lasted only 5-10 mins.. Rode along the disused railway track out of Tatura- very clayey mud and a bit rocky- on my old mtb. Then back along the roads, via some peach orchards (and peaches). Got a front wheel flat 4ks from home but rode back anyway.
Saw a very funny sight when it was raining and blowing heavily for a few mins- hundreds of galahs were sitting on the fences on tops of trees with their wings fully outstretched facing into the rain and squawking, lovin it!
Saw a very funny sight when it was raining and blowing heavily for a few mins- hundreds of galahs were sitting on the fences on tops of trees with their wings fully outstretched facing into the rain and squawking, lovin it!
Strength 15:00 [1]
bit more hardcore than usual, workin off all those vanilla slices iv been eating ;)
Tuesday Feb 2, 2010 #
swimming 28:00 [3] 1.0 km (28:00 / km)
slept:7.5
Lovely swim. Felt good, much stronger and smoother in the water than last week. Did a little bit of pool running at the end. Got to get there earlier for a longer swim..
Strength 10:00 [0]
Monday Feb 1, 2010 #
random ball sports 30:00 [1]
slept:7.5
We smashed all three sets!! First win :) No mouthfuls of sand or getting tangled in the net this time, and we all had some good shots. Hot in the big tin shed..