Training Log Archive: 007In the 30 days ending Nov 30, 2006:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||
Sunday Nov 26, 2006 #
riding 2:55:00 [2]
rode to (75mins) and from (100mins) west lakes for the triathlon.
both wasy couldve been faster if i didnt a) get lost for 20 mins in westlakes b) try to take loopy shortcuts through random suburbs
both wasy couldve been faster if i didnt a) get lost for 20 mins in westlakes b) try to take loopy shortcuts through random suburbs
swimming race 10:00 [3]
300m swim leg for triathlon. didnt feel as pathetic as usual at swimming.
( roughly estimated times till i get the results)
( roughly estimated times till i get the results)
riding race 25:00 [4]
13k bike leg. really pushed it but was getting overtaken quite a bit by guys on fast bikes, with strong legs, so i dont feel too bad.
Running race 15:00 [4]
3k running leg for triathlon. (not sure of actual time yet)
the first 5 mins was the WORST feeling after the bike leg. felt completeley hopeless...
on the way back though, i started to feel ok and caught up tons of people...
it was so good to finish!
the first 5 mins was the WORST feeling after the bike leg. felt completeley hopeless...
on the way back though, i started to feel ok and caught up tons of people...
it was so good to finish!
Saturday Nov 25, 2006 #
riding 35:00 [2]
(rest day)
commuting
Friday Nov 24, 2006 #
Note
meant to do a long run but leg was even sore walking home frtom work.
Thursday Nov 23, 2006 #
swimming 1:00:00 [2]
swam for 30 mins, then did 20 mins of pool running (shortish sort of intervals) than 15 swimming to finish off.
didnt feel great, but ok.
was going to run at theharriers but legs were too sore, esp right lower calf/shin...massaged and stretched lots.
didnt feel great, but ok.
was going to run at theharriers but legs were too sore, esp right lower calf/shin...massaged and stretched lots.
riding 20:00 [2]
home from the pool
Wednesday Nov 22, 2006 #
Running race (athletics 5k) 21:42 [4] 5.0 km (4:20 / km)
5k race at santos.
first time i raced this, so just took it steady. i felt pretty strong and lap speeds were steady i think, but i know i could push harder.
couldnt feel leg once i got going.
first time i raced this, so just took it steady. i felt pretty strong and lap speeds were steady i think, but i know i could push harder.
couldnt feel leg once i got going.
Running warm up/down 20:00 [2]
10 min warm up and down.
not really v good because leg was pretty sore, though not in the race.
right lower calf/shin.
bit of a worry, ill have to get it checked out if stretching and massage doesnt help.
not really v good because leg was pretty sore, though not in the race.
right lower calf/shin.
bit of a worry, ill have to get it checked out if stretching and massage doesnt help.
riding 25:00 [2]
rode hardish home from aths bus and did a bit extra upo montacute rd till it got too dark.
Tuesday Nov 21, 2006 #
Running ((not continuous)) 1:25:00 [3]
ran over to morialta, and back after.
we did the usual looop, but went all the way to 3rd falls.
felt pretty good and pushed the hills, but took it a bit easy on the downs, because leg is sore.
lower calves tight? and right one sore to run- inner calf/ shin? iced after, and massaged, stretched well.
twinges every now and then when not running too.
we did the usual looop, but went all the way to 3rd falls.
felt pretty good and pushed the hills, but took it a bit easy on the downs, because leg is sore.
lower calves tight? and right one sore to run- inner calf/ shin? iced after, and massaged, stretched well.
twinges every now and then when not running too.
Monday Nov 20, 2006 #
Strength 40:00 [1]
core stuff + some arms.
Sunday Nov 19, 2006 #
riding long 4:15:00 [2]
LONG ride in the hills with Kay.
90km, 4 hours.
It was pretty hard because I was always having to keep up, it was hot and quite a few hills, but it didnt feel as bad as I expected.
started at Cudlee ck then Lobethal, some hills out and back to Lobethal, Mt Torrens, Mt Pleasant, out and back to Springton, Birdwood, Gumeracha and back.
we joined a bike sa ride from lobethal to springton which was quite good.
90km, 4 hours.
It was pretty hard because I was always having to keep up, it was hot and quite a few hills, but it didnt feel as bad as I expected.
started at Cudlee ck then Lobethal, some hills out and back to Lobethal, Mt Torrens, Mt Pleasant, out and back to Springton, Birdwood, Gumeracha and back.
we joined a bike sa ride from lobethal to springton which was quite good.
Running 10:00 [2]
ran 10 mins after the ride...
Saturday Nov 18, 2006 #
Running 1:00:00 [3]
ran at belair before the arrows bbq.
ran a fairly hilly loop with sus, jenny and zara, but jen and i cut off a bit at the end.
we were feeling the heat a bit.
later played lots of tennis in the sun so pretty tired...
ran a fairly hilly loop with sus, jenny and zara, but jen and i cut off a bit at the end.
we were feeling the heat a bit.
later played lots of tennis in the sun so pretty tired...
Friday Nov 17, 2006 #
swimming 50:00 [2]
swam fairly solidly for 50 mins, as i didnt have much time.
did 300m straight as practice for triathlon, and also some hard/easy 50 m.
feel like im getting a bit better at freestyle- ie not flopping around so much.
did 300m straight as practice for triathlon, and also some hard/easy 50 m.
feel like im getting a bit better at freestyle- ie not flopping around so much.
Running 38:00 [2]
planned a long run but didnt have time.
ran over to magill- very hot and concretey run.
legs felt really weak, so i tried to pull myself along with my arms....
ran over to magill- very hot and concretey run.
legs felt really weak, so i tried to pull myself along with my arms....
Thursday Nov 16, 2006 #
Running warm up/down 45:00 [3]
first session with the adelaide harriers.
warm up/down for intervals:
30 min warm up (solid 5 km + run thrus etc)
15 mins (2.5km) warm down.
warm up/down for intervals:
30 min warm up (solid 5 km + run thrus etc)
15 mins (2.5km) warm down.
Running intervals 16:00 [5]
harriers intervals.
16 x 200m in 3 sets. ( 6 then 3 min rec, 4 then 5 min rec, 6)
had 1 min to do each one, ie the slower i got the less recovery i had.
was really hard, especially as my legs were tired from yesterday, and not all that speedy at the mo.
started way to fast and died at the end.
will be good for me though.
16 x 200m in 3 sets. ( 6 then 3 min rec, 4 then 5 min rec, 6)
had 1 min to do each one, ie the slower i got the less recovery i had.
was really hard, especially as my legs were tired from yesterday, and not all that speedy at the mo.
started way to fast and died at the end.
will be good for me though.
Strength 30:00 [1]
core work in the morning.
Note
legs were really sore from fast stuff, esp quads.
gave them a really good recovery ( bath, massage, stretching etc) so they dont feel too bad.
gave them a really good recovery ( bath, massage, stretching etc) so they dont feel too bad.
Wednesday Nov 15, 2006 #
Running warm up/down 30:00 [2]
first time out at the masters atletics at santos.
warm up, recovery, and warm down for the races.
10 min before 400, 5 min after, 5 min before 3k, 10 after.
wanted to do a longer warm down but had to get the bus.
warm up, recovery, and warm down for the races.
10 min before 400, 5 min after, 5 min before 3k, 10 after.
wanted to do a longer warm down but had to get the bus.
Running race (athletics) 1:14 [5]
400m handicap race.i starded first and finished 2nd. had never raced 400m, and havent done anything fast for a while, so was pretty slow.
got hit by a huge head wind on the second bend too.
got hit by a huge head wind on the second bend too.
Running race (athletics) 12:25 [5] 3.0 km (4:08 / km)
3k PB!!
previously best was 12:48 after easter.
wasnt expecting this as i didnt feel i was running completely flat out, it was very windy, and lots of 5k walkers to overtake, so i know i can do better.
previously best was 12:48 after easter.
wasnt expecting this as i didnt feel i was running completely flat out, it was very windy, and lots of 5k walkers to overtake, so i know i can do better.
Tuesday Nov 14, 2006 #
Running 1:18:00 [3]
morialta run.
ran over and back, fairly easily, then the usual loop. ran the hill well, but felt really tired up to second falls, a bit light headed.
Legs not tight or sore but tired/heavy.
Did some surges on the bit after second falls.
ran over and back, fairly easily, then the usual loop. ran the hill well, but felt really tired up to second falls, a bit light headed.
Legs not tight or sore but tired/heavy.
Did some surges on the bit after second falls.
Monday Nov 13, 2006 #
Note
(sick) (rest day)
real rest day.
stomach still quite sore, so sleft in all day..
stomach still quite sore, so sleft in all day..
Sunday Nov 12, 2006 #
Note
(rest day)
legs not sore, but back is a bit.
good lot of stretching
not really much of a rest day- worked lots.
hard to stand up straight as stomach is sore.
good lot of stretching
not really much of a rest day- worked lots.
hard to stand up straight as stomach is sore.
Saturday Nov 11, 2006 #
Running (minigaine) 3:00:00 [3] *
3 hour rogaine with jenny.
we ran most of what we could, (ie not up the hills in horsnells gully)
in the suburbs for the first 30 mins and last hour, and in the hills for the rest.
pretty happy that we came 5th and were only a hundred or so behind.
had a sore stomach before but couldnt feel it while running, but maybee i hadnt eaten so well before, because was lacking energy.
the last hour i was dragging behind, legs were getting pretty weary!
we ran most of what we could, (ie not up the hills in horsnells gully)
in the suburbs for the first 30 mins and last hour, and in the hills for the rest.
pretty happy that we came 5th and were only a hundred or so behind.
had a sore stomach before but couldnt feel it while running, but maybee i hadnt eaten so well before, because was lacking energy.
the last hour i was dragging behind, legs were getting pretty weary!
Tuesday Nov 7, 2006 #
Running 1:23:00 [3]
ran to morialta (17 mins easy) the did the usual loop with the others.
took it abit easier than last week but didnt walk any of the hill! some faster bits on the way back from 2nd falls.
ran home the quick way.
legs really sore and tight still from sunday, but once i got warmed up, not so bad.
took it abit easier than last week but didnt walk any of the hill! some faster bits on the way back from 2nd falls.
ran home the quick way.
legs really sore and tight still from sunday, but once i got warmed up, not so bad.
Monday Nov 6, 2006 #
swimming 1:00:00 [2]
just more random laps, lost count after 10 . pretty continuous laps with short breaks.
also 15 mins pool running, 30 sec hard 1 min easy.
woke up this morning and could hardly get out of bed bcos my legs were so tight from yesterdays race, especially all the downhill muscles.
also 15 mins pool running, 30 sec hard 1 min easy.
woke up this morning and could hardly get out of bed bcos my legs were so tight from yesterdays race, especially all the downhill muscles.
Sunday Nov 5, 2006 #
Running race 1:10:40 [4] 12.5 km (5:39 / km) +335m 4:59 / km
Black Hill Challenge, running race.
12 mins faster than last year, but still lots of people were faster! started ok but felt really slow on the less steep hills, and just kept getting overtaken. felt like my legs were much more tired than the rest of me.
pretty strong on the steep hill and thrashed down the hill pretty fast.
happy compared to last year i guess
12 mins faster than last year, but still lots of people were faster! started ok but felt really slow on the less steep hills, and just kept getting overtaken. felt like my legs were much more tired than the rest of me.
pretty strong on the steep hill and thrashed down the hill pretty fast.
happy compared to last year i guess
Running warm up/down 15:00 [2]
warm up and down for race
riding 39:00 [2]
went straight from black hill to kuitpo, and did the shortest course. really slow up the hills ( too steep) and down the hills (too scary)
watched a down hill race on the way home - pretty scary, and made me feel like a sook for walking down some of the smooth fire tracks that were too steep for me!
watched a down hill race on the way home - pretty scary, and made me feel like a sook for walking down some of the smooth fire tracks that were too steep for me!
Friday Nov 3, 2006 #
Running 45:00 [3]
fartleck an the dam loop. mostly lots of fast short bits on the ups and flats. feel really good, surprisingly, after 9 hours at work.
Strength 30:00 [1]
good
Wednesday Nov 1, 2006 #
Running 35:00 [3]
shorted than planned but left it too late.
ran around wadmore/ wildflowers, included 6x 200ish m surges.
forgotten how to run fast?? felt sort of sick, and not light like on other runs lateley
ran around wadmore/ wildflowers, included 6x 200ish m surges.
forgotten how to run fast?? felt sort of sick, and not light like on other runs lateley