Training Log Archive: 007In the 30 days ending Jun 30, 2008:
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| 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 | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||
Monday Jun 30, 2008 #
Note
In prague getting over jet lag.
Thursday Jun 26, 2008 #
Running hills 40:00 [4]
skort hills
Tuesday Jun 24, 2008 #
orienteering 28:42 [3] **** 2.2 km (13:03 / km) +70m 11:15 / km
spiked:5/7c slept:9.0 shoes: Jalas Oshoes- red
Devils Gully training. I didn't run this one flat out- it was super tough (steep and rough underfoot) so probably couldn't run much faster. Had trouble finding #2, at first I came down the wrong spur then when I was on the right one I couldn't find the rock. All other controls ok though I spent a bit more time at each than usual as there were no tapes out and some 30cm termite mounds were a bit hard to find- still needed to slow down more in the control circle.
orienteering 32:24 [4] **** 3.3 km (9:49 / km) +190m 7:37 / km
spiked:10/10c shoes: Jalas Oshoes- red
Second loop. Ran this one hard and made special effort to pick good RC's and attack controls better. Orienteered much better than the first loop as I was concentrating on the map more. Was more confident finding the locations and spiked them all.
Found it hard to read the map when the running is so rough- lots of short glances.
Found it hard to read the map when the running is so rough- lots of short glances.
Running 29:00 [2]
Running; warm up 5mins
ran part way after the second loop (18mins)
6min warm down/running back on tracks
ran part way after the second loop (18mins)
6min warm down/running back on tracks
orienteering 21:00 [3]
3rd course on the southern part of the map. Was feeling a bit over it.. did the first few fast then there was a big area mapped white that was waist high tangle which I went through twice so slowed down a bit, cut short then did the last few fast. Trying to use compass reliably in steep areas.
Monday Jun 23, 2008 #
Note
slept:9.0 (rest day)
studying and snacking... should've gone for a run to clear my head but it got dark.
Sunday Jun 22, 2008 #
orienteering 31:09 [5] 4.0 km (7:47 / km) +160m 6:29 / km
shoes: Jalas Oshoes- red
O training at Mack creek with Sus, set by Kay. Ran hard. 14 controls mostly in steep areas so good practice. Nearly caught Sus 2mins then made a mistake, also lost some time on a vague green compassy leg. Good stuff was good but some silly going off compass types of wobbles.
orienteering 26:57 [5] 3.2 km (8:25 / km) +180m 6:34 / km
shoes: Jalas Oshoes- red
Second course. More longer legs. Need to be more careful with route choices when its so steep, on one I dropped (intentionally) then had to climb heaps, rather than going round. controls quite good, still maybe need to slow down and get a good exit ie. right height and direction.
Great arvo of orienteering, nice and tough and my ankle stood up fine, I was pretty much running like usual, maybe a little slower on the downs cos it was wet.
left ankle taped. right ankle braced.
Great arvo of orienteering, nice and tough and my ankle stood up fine, I was pretty much running like usual, maybe a little slower on the downs cos it was wet.
left ankle taped. right ankle braced.
Running warm up/down 20:00 [3]
9min warm up
running after to collect tapes
running after to collect tapes
orienteering 15:00 [2]
collecting tapes
Saturday Jun 21, 2008 #
Running race 16:01 [5] 4.0 km (4:00 / km)
slept:9.0 shoes: Nike zoom- red
4k masters race at Felixtowe. Started behind the pack of 8k runners on their 2nd loop so I had people to chase and mostly overtake as well as some faster guys just behind. Started quite fast and felt good though my legs felt a bit heavy in the last half, not sure if it was the long skins which I haven't raced in before or if I just felt like they should be going faster. Reasonable time considering it was a surprisingly hilly course. 4k PB I guess, as I haven't run one in a while.
Feeling a bit coldy and got wet riding home.....grrr winter.
Feeling a bit coldy and got wet riding home.....grrr winter.
Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Nike zoom- red
good warm up and stretch-10
nice slow warm down jog-7
nice slow warm down jog-7
riding 46:00 [3] 21.0 km (2:11 / km)
Biked in the morning up gorge rd keeping quite fast legs and speed. It poured with rain so I wasn't really inspired to keep going and went home a bit early. Tut tut.
Friday Jun 20, 2008 #
Note
Went to physio about ankle..all seems to be good and got some tips on taping and a couple of strengthening exercises.
Was also meant to short hills today but it was dark when I got home and realllly cold and my body just feels really tired.
Was also meant to short hills today but it was dark when I got home and realllly cold and my body just feels really tired.
map/mental (cz) 10:00 [0]
studying maps instead of uni...
Thursday Jun 19, 2008 #
Running warm up/down 35:00 [3]
slept:8.5 shoes: Nike structure- blue
11min warmup ru to the oval including some running drills etc
Recovery in between intervals.
Warmdown run home.
Recovery in between intervals.
Warmdown run home.
Running intervals 12:00 [5]
Interval session on fox oval.
1min (2min rec) 1min (2min) 2min (8min)
2min (1min) 4min (1min) 1min (30sec) 1min
Legs felt a bit sluggish, maybe from all the riding or because I started quite hard. Also I need to stretch more, my shoulders were stiff from study/riding. Read czech map in recovery. Good sesh!
1min (2min rec) 1min (2min) 2min (8min)
2min (1min) 4min (1min) 1min (30sec) 1min
Legs felt a bit sluggish, maybe from all the riding or because I started quite hard. Also I need to stretch more, my shoulders were stiff from study/riding. Read czech map in recovery. Good sesh!
Running 22:00 [2]
Put on the ankle brace and grabbed a different map and did an easy run round wadomre after the intervals.
Wednesday Jun 18, 2008 #
riding (commute) 1:04:00 [3] 24.0 km (2:40 / km)
slept:7.0
Rode to uni because by the time I caught up the bus I was chasing I was half way there.
27mins in
37mins out- surprisingly quick!
27mins in
37mins out- surprisingly quick!
Strength 20:00 [1]
Usual core.
I was meant to swim today but uni project went longer than I hoped and I didn't want to ride home in the dark. I like swimming but its so inconvenient in winter when all the pools are shut and the aquatic centre is gross..
I was meant to swim today but uni project went longer than I hoped and I didn't want to ride home in the dark. I like swimming but its so inconvenient in winter when all the pools are shut and the aquatic centre is gross..
map/mental (cz) 10:00 [0]
Tuesday Jun 17, 2008 #
riding (commute) 1:15:00 [2]
slept:9.0
rode into town/wayville 35mins (easier)
rode home 40mins (harder)
rode home 40mins (harder)
Running long 1:37:00 [3]
shoes: Nike structure- blue
Ran with Sus from my place up through Morialta (via deep view lookout and third falls) to Colonial drive-Moores rd-Cherryville (with 15mins exploring a nice new track) then back along Moores rd till we met Kay who drove us back down to home.
Really nice running conditions and it was good having Susanne at the end to keep me running fast, also time passes quisker when you running with someone.. Felt good, legs got tired at the end because most of the run is uphill!
Left leg bit sore under knee at the end, feels like I bumped it?
Ankle ok, no pain, just a being careful. I'm wearing in a new ankle brace at the moment!
Gel at 30mins
Really nice running conditions and it was good having Susanne at the end to keep me running fast, also time passes quisker when you running with someone.. Felt good, legs got tired at the end because most of the run is uphill!
Left leg bit sore under knee at the end, feels like I bumped it?
Ankle ok, no pain, just a being careful. I'm wearing in a new ankle brace at the moment!
Gel at 30mins
Monday Jun 16, 2008 #
Running 47:00 [4] 9.0 km (5:13 / km)
slept:8.5 (injured) shoes: Nike structure- blue
Ran 'around the block' in the suburbs.
Ran at a fastish sort of pace and felt good. Included 5x200m and 5x100m at about 90%.
Ankle felt really good!! I'm so proud of my brave little ankle for recovering so fast. Taped it well and almost no pain, slightly rough ground didn't bother it and I felt like i was running normally.
Ran at a fastish sort of pace and felt good. Included 5x200m and 5x100m at about 90%.
Ankle felt really good!! I'm so proud of my brave little ankle for recovering so fast. Taped it well and almost no pain, slightly rough ground didn't bother it and I felt like i was running normally.
Strength 25:00 [1]
yep. normal core/hips stuff and 'medball' sit ups (with a 3kg bag of sugar because I don't actually have a med ball...)
also ankle board
also ankle board
map/mental 15:00 [0]
map memory/visualisation, interesting to realise what details I pick up and which I always seem to miss.
Sunday Jun 15, 2008 #
riding 2:03:00 [3] 45.0 km (2:44 / km)
slept:9.5 (injured)
Rode up Norton Summit and down Montacute Rd, then intervals in the suburbs. Its days like this when I wonder why I need to travel when I live in such a beautiful place already..
Pushed hard on the climb from the 'burbs to Norton Summit in 24:09 (HR ave156 max163) Assuming that is my fastest ever.
Pushed hard up Marble Hill Rd to the top in 9:14 (HR ave155 max163)
Intervals were 4x500m 4x1k 4x500m with 500m rec in the streets around Stradbroke.
Ankle feeling better bit by bit, more confident walking and not too swollen after ride.
Pushed hard on the climb from the 'burbs to Norton Summit in 24:09 (HR ave156 max163) Assuming that is my fastest ever.
Pushed hard up Marble Hill Rd to the top in 9:14 (HR ave155 max163)
Intervals were 4x500m 4x1k 4x500m with 500m rec in the streets around Stradbroke.
Ankle feeling better bit by bit, more confident walking and not too swollen after ride.
Saturday Jun 14, 2008 #
riding 55:00 [3] 25.0 km (2:12 / km)
slept:6.0 (injured)
From home to Glenelg for the group ride. Had to ride a bit harder than usual to get there on time. Was freeeeeezing, i mean what kind of nutcase wears fingerless gloves before it even gets light in winter, geez.
riding 1:50:00 [3] 53.0 km (2:05 / km)
Usual group ride from Glenelg to outer harbor with the 30k/h bunch. Felt really good today, kept up fine and we pushed quite hard. Even had some snacks left at the end!
Right leg/bum muscles tight and aching for parts, stretched at the halfway.
Ankle bit swollen after but didn't hurt, seems a bit better walking than yesterday?
Right leg/bum muscles tight and aching for parts, stretched at the halfway.
Ankle bit swollen after but didn't hurt, seems a bit better walking than yesterday?
Friday Jun 13, 2008 #
orienteering 20:00 [3] 3.1 km (6:27 / km)
slept:8.5 (injured) shoes: Nike zoom- red
Sprint training at a school. 5mins (800m) pretty fast then 15mins fast but a bit slower where the ground was rougher. pretty interesting place and courses, if I had been moving faster it would have been more challenging.
Ankle very severely taped up and I was very careful. It doesn't hurt running on flat ground but any sideways slopes or bumps are hell, running felt very cautious and I cant even imagine terrain!
Bike tomorrow.
Ankle very severely taped up and I was very careful. It doesn't hurt running on flat ground but any sideways slopes or bumps are hell, running felt very cautious and I cant even imagine terrain!
Bike tomorrow.
Running 7:30 [2]
shoes: Jalas Oshoes- red
warm down. ank a bit sorer after a few tweaks while running.
ice ice ice now.
ice ice ice now.
Strength 20:00 [3]
Morning for once! Bit of upper body just for a change, and swiss ball.
map/mental 10:00 [0]
Thursday Jun 12, 2008 #
riding 30:00 [3]
slept:9.0
Rode from home to the train station with Lauren with emergency stops at the chemist for ankle tape and the bike shop to adjust my seat. Red bike.
orienteering 1:20:00 [3] 6.8 km (11:46 / km) +280m 9:45 / km
shoes: Jalas Oshoes- red
Tough O training at 'secret location B' with Lauren and Sus. Course was all very steep with pretty much all controls either up or down steep slopes.
Lost a bit of time at 4 not being careful enough with compass.
Going down through the slippery jungle to 5 I jumped a log and landed on my ankle really badly- ie lying on the ground in agony, not sure whether I could walk for a few mins. Iv never done it that bad before (and yes it was taped). It felt ok after about 5mins so I walked for a bit and decided to keep going because it wasn't hurting. Sus caught me at 7.
Lost about 5mins stuck in green going to 8- bad route choice and I didn't find the white gap marked on the map- very frustrating.
Rest were ok I ankle didn't feel at all confident running through the terrain, which is usually my best asset Also annoying not to be able to do the whole course as hard as I would like- I navigated ok but felt distracted.
Ankle not really swollen but is quite sore to bend and right leg is tight and sore in parts. Ice etc now and hopefully it doesn't feel so bad tomorrow.
Lost a bit of time at 4 not being careful enough with compass.
Going down through the slippery jungle to 5 I jumped a log and landed on my ankle really badly- ie lying on the ground in agony, not sure whether I could walk for a few mins. Iv never done it that bad before (and yes it was taped). It felt ok after about 5mins so I walked for a bit and decided to keep going because it wasn't hurting. Sus caught me at 7.
Lost about 5mins stuck in green going to 8- bad route choice and I didn't find the white gap marked on the map- very frustrating.
Rest were ok I ankle didn't feel at all confident running through the terrain, which is usually my best asset Also annoying not to be able to do the whole course as hard as I would like- I navigated ok but felt distracted.
Ankle not really swollen but is quite sore to bend and right leg is tight and sore in parts. Ice etc now and hopefully it doesn't feel so bad tomorrow.
Running warm up/down 10:00 [3]
(injured)
run back to the bags/bikes.
riding 30:00 [3]
(injured)
Home from town. Hills great with the new bike(parts) but steering a bit iffy.
Strength 15:00 [2]
little bit each day...
map/mental 10:00 [0]
Wouldn't usually add time looking at maps as training but I'm trying to do 10-15mins of intense visualization/mapmem etc with the Czech maps each day and putting it on AP helps make sure I do it!!
Wednesday Jun 11, 2008 #
Running 1:00:00 [3]
slept:9.0 shoes: Nike zoom- green
Put out controls for the kids in Wadmore park (about 25mins without the stops) then some 100m surges on th eoval while waiting and some strenght(hopping etc) then ran 25ish afterwards. Feel good/ok, trying to have the good running style.
Strength 20:00 [2]
Bit more hardcore than last night. More glutes, core/pelvis and med ball sit ups.
Tuesday Jun 10, 2008 #
Strength 20:00 [1]
deep core stuff. pretty gentle
Monday Jun 9, 2008 #
orienteering race 32:16 [5] 5.5 km (5:52 / km)
slept:11.0 shoes: Jalas Oshoes- red
SA middle distance on Mannawarra. Happy with this run, but not perfect.
Really happy with how I managed to fully understand the subtle contours which I have never mastered before. Compass good though my exit directions a bit sloppy- ie leaving in roughly the right direction then correcting rather than looking further ahead more accurately. Also need to have more certain approaches or slow down a bit?
Probably lost 30sec approaching a two controls and about 20sec on the easy second last control. Other than that only little wobbles- it feels so good being able to call 30seconds a mistake!!
Sus was about 30 sec faster.
Really happy with how I managed to fully understand the subtle contours which I have never mastered before. Compass good though my exit directions a bit sloppy- ie leaving in roughly the right direction then correcting rather than looking further ahead more accurately. Also need to have more certain approaches or slow down a bit?
Probably lost 30sec approaching a two controls and about 20sec on the easy second last control. Other than that only little wobbles- it feels so good being able to call 30seconds a mistake!!
Sus was about 30 sec faster.
Running warm up/down 10:00 [3]
Knees bit sore after, not as bad as yesterday though.
Sunday Jun 8, 2008 #
orienteering race 1:22:55 [5] 11.7 km (7:05 / km) +250m 6:24 / km
slept:10.0 shoes: Jalas Oshoes- red
Mannawarra long. Thought this was a pretty good run, I never got really lost as I always have here in the past, but obviously needed to do much better than that as Susanne somehow beat me by 10 mins!!!
Lost about 2 mins on number two (1min toilet and 1min the gully before which seemed to have a creek in), was really happy with my ability to keep contact on the long straight leg, #6. Number 9, 10 and 11 I lost a bit of time on because I realized how cold I was (couldn't unclench my hands and had no feeling in my forearms for the rest of the course) and I got a bit distracted and wobbled slightly off line.
I think I was just too slow- not so good at the fast and flat. Ate too much breakfast too soon before running and felt a bit sick and my cold is still lingering- coughing up stuff a bit.
Lost about 2 mins on number two (1min toilet and 1min the gully before which seemed to have a creek in), was really happy with my ability to keep contact on the long straight leg, #6. Number 9, 10 and 11 I lost a bit of time on because I realized how cold I was (couldn't unclench my hands and had no feeling in my forearms for the rest of the course) and I got a bit distracted and wobbled slightly off line.
I think I was just too slow- not so good at the fast and flat. Ate too much breakfast too soon before running and felt a bit sick and my cold is still lingering- coughing up stuff a bit.
Running warm up/down 14:00 [3]
5min warm up
9mins after- frozen!!
Both knees really sore afterwards, not sure if it was the cold or the o shoes. Heels numb also, again not sure if the cold or shoes.
9mins after- frozen!!
Both knees really sore afterwards, not sure if it was the cold or the o shoes. Heels numb also, again not sure if the cold or shoes.
Saturday Jun 7, 2008 #
orienteering race 28:24 [5] 4.6 km (6:10 / km)
shoes: Nike structure- blue
Wilpena Creek warm up event, although I ran it like a race. I read the map/contours and generally used compass well . Only a tiny bit off on a few controls or went slightly off the line when straight was fine. Was aiming for under 30mins so happy with time.
Running warm up/down 15:00 [3]
shoes: Nike structure- blue
Thursday Jun 5, 2008 #
Running intervals 25:00 [5]
shoes: Nike zoom- green
5x 5min sandy/hilly reps on the snake pit loop at Largs Bay with 5mins jog/walk recovery. For all of them I managed to cover slightly more distance than the previous one and pushed each harder as well.
Great workout for the legs, felt ok, bit sick in the stomach tho.
Great workout for the legs, felt ok, bit sick in the stomach tho.
Running warm up/down 40:00 [3]
shoes: Nike zoom- green
6mins warm up plus stretching.
5mins recovery between interval.
10mins warm down along the beach (and some surges in the seaweed- smelly fun!)
Sat on the beach doing study afterwards and felt super relaxed- have to get to the beach more often!
5mins recovery between interval.
10mins warm down along the beach (and some surges in the seaweed- smelly fun!)
Sat on the beach doing study afterwards and felt super relaxed- have to get to the beach more often!
Tuesday Jun 3, 2008 #
orienteering 1:10:00 [3]
Kersbrook glades training with Reubs, Sus & Lauren. 5.8k course. Steep area and quite interesting. I wasn't so good though, pretty terrible actually!! Set out planning to plan precise route choices and attacks but once I started I was sloppy, not concentrating and didn't feel motivated to make myself orienteer better. Lost lots of bits of time and generally bad. Wont let that happen again!
Monday Jun 2, 2008 #
riding 45:00 [3]
Rode partway up Norton summit with Reubs. He put better gears on my red bike so riding home from uni will be easier.
Running 43:00 [4]
shoes: Nike zoom- green
10x 100m sprint with v slow back recovery (on the slight down hill of fox oval) Concentrated on leg speed and arms.
8x steep 30sec hill, jog/walk down recovery. Worked really hard, legs fast and strong.
8x steep 30sec hill, jog/walk down recovery. Worked really hard, legs fast and strong.
Sunday Jun 1, 2008 #
orienteering race 45:08 [4]
shoes: Jalas Oshoes- red
Bundy forest, mass start with amber, sus, lauren. Got in front early and was running really well in the forest on my own for the first 7 or so, then stuffed up a small rock coming down a hill- was really close for about 3mins and really annoyed to lose so much time. Didnt take enough care approaching it. So sus then amber got in front without me noticing, then I almost caught amber (after loosing another min looking finding a rock in the green pines) and ran hard before finally overtaking her. Good race but need to make sure I always approuch the controlls carefully, and not get over confident.
orienteering 12:00 [4]
shoes: Jalas Oshoes- red
Short loop starting 2 &1mins behind amber and sus. Was tired from the first run but ran hard. Caught them both, was clean and fast though lost time where one of my controlls was marked wrong.
Running warm up/down 10:00 [3]