Training Log Archive: 007In the 31 days ending Dec 31, 2007:
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Monday Dec 31, 2007 #
swimming 1:00:00 [3]
slept:5.0
spent 4hrs body boarding at corny point...not exactly swimming but really tough work as the waves were huge and had to work really hard to get back out from the shore. Got caught in a rip twice. Muscles sore all over still!
Note..didnt run because was exhausted from the beach and feeling the effects of a pretty ridiculous night.
Note..didnt run because was exhausted from the beach and feeling the effects of a pretty ridiculous night.
Sunday Dec 30, 2007 #
Note
slept:6.0 (rest day)
Saturday Dec 29, 2007 #
riding 1:53:00 [3] 51.0 km (2:13 / km)
slept:7.0
Ride from Glenelg to Outer Harbour and return, with a bunch of riders (15 to start, 7 by the end) from bikeSA i think. I rode in the 28k/h group but we were mostly faster than that especially with the tail wind on the way back.
Fun learning how to ride in a group I guess.
Fun learning how to ride in a group I guess.
riding 20:00 [3] 10.0 km (2:00 / km)
Warm up.. rode from home to maid & magpie where i got a lift.
Friday Dec 28, 2007 #
riding 50:00 [2]
slept:6.5
Rode from home to Edwardstown outdoor velodrome. Early so the roads were quiet.
riding 14:00 [4]
ahr:138 max:172
Some sort of bike fitness test with Kay around the velodrome..started at 16km/h and increased 2km/h per lap (500m laps) Only got up to 36..
riding 10:00 [4]
ahr:154 max:171
Another test/tempo.. aiming to increase hr each lap, rather than speed. (from 144-171bpm)
riding 20:00 [3]
various cruising round the track
swimming 45:00 [3] 1.55 km (29:02 / km)
500m freestyle
300m kicking and arms
12x 50m in 80 seconds (about 60sec swim 20 rec)
150 warm down
300m kicking and arms
12x 50m in 80 seconds (about 60sec swim 20 rec)
150 warm down
Thursday Dec 27, 2007 #
Running intervals 30:00 [4]
slept:8.0
10x 3min intervals with 3min jog recovery, around the St Iggies ovals.
The intervals weren't super fast just steady, it was hard to know how hard I could push for 10 reps. Mostly made the same distance 650-700m.
First few were a bit stiff but gradually felt better, faster legs etc. Last few felt quite hard.
The intervals weren't super fast just steady, it was hard to know how hard I could push for 10 reps. Mostly made the same distance 650-700m.
First few were a bit stiff but gradually felt better, faster legs etc. Last few felt quite hard.
Running 27:00 [2]
3 min recovery jog between intervals. Recovered pretty much completely after 3mins but still felt more tired than I should've.
Suspect iron is low..I have ice cube crunching cravings which is meant to be an indicator (or just the hot weather)
Suspect iron is low..I have ice cube crunching cravings which is meant to be an indicator (or just the hot weather)
Running warm up/down 20:00 [3]
12min warm up including run thrus.
8mins home, legs feeling suitably tired.
8mins home, legs feeling suitably tired.
Wednesday Dec 26, 2007 #
swimming 30:00 [2]
plain swimming at unley. 1.1k inc a few breaks
Tuesday Dec 25, 2007 #
Running 38:00 [3]
Ran home from montacute church via blackhill and eagle track. Beautiful fresh sunshine and awesome views..
r knee bit sore(since yesterday)
r knee bit sore(since yesterday)
Monday Dec 24, 2007 #
Running 25:00 [3]
Ran down to fox oval where Kay videoed my running style.. legs were really tired and I felt unco running maybe bcos I was trying not to run badly but also bcos I was trying to run fast which seems to be impossible at the moment.
longer way back.
longer way back.
Strength 20:00 [3]
again haven't done tis for ages. just short.
Sunday Dec 23, 2007 #
Running 1:56:00 [2]
slept:10.0
Black Hill long run.
From home to wildflower garden...up summit trail #1 to the top..along..down summit trail #3...up ghost gully..down the small ambers gully trail to Gorge Rd where I had a GEL. Didn't feel up to the killer ambers ridge track so went home via the north side foothills and wildflower garden, which turned out being long enough any way.
Wasn't feeling great today- bit light headed and had trouble pushing on the hills, so was a bit slow and didn't enjoy it as much as I hoped...though I'm starting to appreciate black hill as an awesome place to train, now that I know where all the tracks go.
Legs felt quite good even at the end, and I made them work quite hard on the steep bits.
From home to wildflower garden...up summit trail #1 to the top..along..down summit trail #3...up ghost gully..down the small ambers gully trail to Gorge Rd where I had a GEL. Didn't feel up to the killer ambers ridge track so went home via the north side foothills and wildflower garden, which turned out being long enough any way.
Wasn't feeling great today- bit light headed and had trouble pushing on the hills, so was a bit slow and didn't enjoy it as much as I hoped...though I'm starting to appreciate black hill as an awesome place to train, now that I know where all the tracks go.
Legs felt quite good even at the end, and I made them work quite hard on the steep bits.
Note
Decided to sleep in rather than go to the 8AM arrows run at Scott creek.. haven't had a decent long sleep for ages and have been really tired so it was a good decision, though I would've liked to run with the others.
Saturday Dec 22, 2007 #
riding (road) 1:35:00 [3]
Montacute rd to norton summit then down + some suburbs.
Not feeling all that smashing, more tired really, but still enjoyable.
Not feeling all that smashing, more tired really, but still enjoyable.
Friday Dec 21, 2007 #
Running long 1:16:00 [3]
PM. Black Hill extra hilly run. I ran over to the wild flower garden then up summit trail #1 (steep and rocky) almost to the top then down summit trail #2 (even steeper, never again} which took me almost back to the wildflower garden then along the north side track and up summit trail #3 to the top and back through the quarry.
Awesome run! The cloud was so low at the top that I could only see 50m in parts, and it was ideal temp, and I got soaking wet which is always a bonus.
Felt pretty fit after feeling quite tired all week (must be the weather).
Want to do more of these toughen up runs. This didnt take me as long as I thought so Ill have to try harder next time.
Bit sore in left shin, but on the bike tomorrow.
Big stretch after..much needed.
Awesome run! The cloud was so low at the top that I could only see 50m in parts, and it was ideal temp, and I got soaking wet which is always a bonus.
Felt pretty fit after feeling quite tired all week (must be the weather).
Want to do more of these toughen up runs. This didnt take me as long as I thought so Ill have to try harder next time.
Bit sore in left shin, but on the bike tomorrow.
Big stretch after..much needed.
Thursday Dec 20, 2007 #
riding (old roadie) 1:03:00 [3]
Rode to the dentist and back. 29+ 34mins.
Running 36:30 [4]
A sort of hills fartlek I guess, pushing every bit of uphill i came across. Included 2x 3mins up addison ave.
Lacking energy, it had been a while since lunch.
Lacking energy, it had been a while since lunch.
Wednesday Dec 19, 2007 #
Running 49:00 [3]
Ran to the orchards which is quite tough because its mostly up hill and really steep in parts. Felt tired, slow, hot and humid already, though felt better once on the flat at the top.
Didn't run home, way too tired today.
Time for an arvo nap..
Didn't run home, way too tired today.
Time for an arvo nap..
Tuesday Dec 18, 2007 #
riding (old roadie) 37:00 [2]
Rode home from work, quite easy because its mostly down apart from colonial drive and the suburbs.
Running 1:02:00 [4]
Morialta. Ran from home with Lina (14mins) then the usual loop. Feeling pretty tired from work, heat etc. Pushed the surges, though most of it felt quite hard.
Monday Dec 17, 2007 #
Running 33:30 [3]
Evening recovery run to wildflower garden and back thru wadmore pk. Ran with music which I normally don't do, was probably too pumped up for just a recovery run! Moderate pace, felt fantastic.
riding 20:00 [3]
Home from friends place and errands. Uphill + headwind.
Sunday Dec 16, 2007 #
swimming race (Triathlon) 13:00 [4] 0.6 km (21:40 / km)
ahr:149 max:167
West lakes triathlon. I decided to do the long 'challenge' course.
I got left behind pretty quickly and over taken by the next few start waves but was pretty happy with how I swam and actually enjoyed the swim the most... All steady freestyle. Had the wind helping (and the current?)
I got left behind pretty quickly and over taken by the next few start waves but was pretty happy with how I swam and actually enjoyed the swim the most... All steady freestyle. Had the wind helping (and the current?)
riding race 39:22 [5] 20.0 km (1:58 / km)
ahr:155 max:168
Triathlon ride, time includes most changeovers.
Didn't feel like I managed to push it as well as last time and didn't gain many places, I guess I should've been in a harder gear and pushing harder.
Didn't feel like I managed to push it as well as last time and didn't gain many places, I guess I should've been in a harder gear and pushing harder.
Running race (Triathlon) 17:20 [5] 4.0 km (4:20 / km)
ahr:166 max:175
Legs felt pretty terrible to start but so did everyone else obviously. I was surprised how many people I could catch and overtake, especially at the end. Pushed it quite well. Stomach cramped for last 2k which was a pain.
Saw some funny running styles when people get off the bike!
Saw some funny running styles when people get off the bike!
riding (new road bike) 1:30:00 [3]
Rode home from west lakes. All nice except for the usual headwind for the last few kms (to add to the uphill) Port rd, memorial drive, Payneham rd.
Saturday Dec 15, 2007 #
Running 26:00 [3]
Evening run over to wildflower lake, to loosen up for tomorrow I guess. A few surges, feel good, saw the most amazing sunset in the clouds!
Note: need to get my act together and do planned training and do it when i plan to. so many distractions about at the moment.
From now on...
Note: need to get my act together and do planned training and do it when i plan to. so many distractions about at the moment.
From now on...
Strength 20:00 [1]
Havent done this for a while- the usual.
Friday Dec 14, 2007 #
Note
working then summer series org all day.
Thursday Dec 13, 2007 #
Running 47:00 [4]
Ran wadmore- nth blackhill- wild flower garden.
10min easy, 15 mod(HR 150-160), 12 hard(HR ave175 max183), 10min easy
The 12min hard was moderately hilly and very hot. felt ok but not that used to running hard.
Running at 11:30 in 35degrees wasn't one of my smartest ideas, I was feeling a bit messed up at the end but I guess I have to get used to summer.
10min easy, 15 mod(HR 150-160), 12 hard(HR ave175 max183), 10min easy
The 12min hard was moderately hilly and very hot. felt ok but not that used to running hard.
Running at 11:30 in 35degrees wasn't one of my smartest ideas, I was feeling a bit messed up at the end but I guess I have to get used to summer.
swimming 45:00 [3] 1.5 km (30:00 / km)
Started off with 600m freestyle to see if it is possible to do the long triathlon on Sunday. I made it and felt quite strong but I know it will be a different matter in salty, murky west lakes while being kicked in the face by fit triathletes....
600 freestyle, almost 15mins
100breast, 100free, 100breast, 100free about a min between
4x 50m in 80 sec (generally 60sec with 20rec, fastest 54 though)
300 easier, cool down
Really enjoyed swimming today, it is so nice being suspended in cool clear water but still working hard, especially while its 35 outside!
600 freestyle, almost 15mins
100breast, 100free, 100breast, 100free about a min between
4x 50m in 80 sec (generally 60sec with 20rec, fastest 54 though)
300 easier, cool down
Really enjoyed swimming today, it is so nice being suspended in cool clear water but still working hard, especially while its 35 outside!
Wednesday Dec 12, 2007 #
riding (road) 48:00 [4]
Up to the orchards via new Norton Summit rd, feels great, though was battling a headwind as well as the hill. 28ish to the top
riding (road) 43:00 [3]
Home the long way after work (with a bag full of cherries..) Norton Summit, Marble hill, Montacute. There are quite a few hills before the descent. Coming down montacute rd was sensational!
Tuesday Dec 11, 2007 #
Running 27:00 [2]
Ran home from the orchards via Moores rd. Walked the last bit as its too steep downhill.
Tired..sigh
Tired..sigh
riding (road) 39:00 [3]
First ride from home on my beautiful new machine, up montacute then back down. Unfortunately not much time, also still feeling bit crook
Sunday Dec 9, 2007 #
Running long 1:56:00 [3]
Long arrows run around Mt Crawford forest: Chalks, tower hill, south para (crossing on a log and marching through blackberries), around the back of warren res and back along the road.
We went at pretty much girlie pace which was nice. It was quite hilly, I felt quite tired especially after 90mins and walked the last few ks (not included in time) before Jenny came and rescued me in the car :)
We went at pretty much girlie pace which was nice. It was quite hilly, I felt quite tired especially after 90mins and walked the last few ks (not included in time) before Jenny came and rescued me in the car :)
Saturday Dec 8, 2007 #
Note
(rest day)
Traveling on train all day, tired, don't think my leg feels numb
Friday Dec 7, 2007 #
Running 20:00 [2]
Ran to Kew pool with a bit of a detour. Odd numbness in quad still. Didn't run back because was too relaxed from the spa and sauna!
swimming 30:00 [3]
Just swam for 30mins. A 25m pool so didnt count laps. Started feeling really efficient in the last 10mins..
Thursday Dec 6, 2007 #
riding 1:40:00 [3]
A decently long ride on the new bike with Reuben. A pretty hilly ride, im very satisfied with the bike, I didnt get sore anywhere so it seems to fit well, and hills are just great!! love love it!!
Right leg was really aching after 30mins, which relates to the slight numbness in my leg too..stretched and it was ok for the rest.
Right leg was really aching after 30mins, which relates to the slight numbness in my leg too..stretched and it was ok for the rest.
Wednesday Dec 5, 2007 #
Running 25:00 [3]
Run in the morning with Lina along the Yarra for a bit. She had only been in Aus for one night so was still tired, though very excited about the sunshine! I felt a bit tired too. Hence nice short run
Tuesday Dec 4, 2007 #
riding 42:00 [3]
Ride with reuben on the new bike!!!! Feel super fast and hills are great. Feel ok though rhs is tight
Monday Dec 3, 2007 #
Running 47:00 [3]
Melbourne monday night run along the river. Fastish but cruisy enough pace, feel ok tho legs a bit stiff after th eace and back tight
Sunday Dec 2, 2007 #
Running race 45:46 [5] 10.0 km (4:35 / km)
slept:9.5
SA road runners christmas 10k 'frolic'
The course follows the Torrens from behind the zoo (near the uni loop) to the other side of Port rd, crossing the wier and railway bridges on the way. Its an out and back course with a few little hills. So a nice run, though it was hot and really humid.
Started quite fast making it to 2.5k in 10:15 but then couldnt keep up with the girl in front and gradually fell behind and ran the rest mostly alone, though the other girls were in sight.
Made it to 5k in 22:07 and was hoping to finish in 44 but that wasnt really realistic because i couldnt keep up my pace. Legs got a bit heavy and couldnt run any faster so the last few ks werent that strong, though I managed to outsprint a guy who was trying to overtake me..
Anyway, happy enough with how it went, Im glad Im getting better at pushing these dreaded runs.
5th female.
The course follows the Torrens from behind the zoo (near the uni loop) to the other side of Port rd, crossing the wier and railway bridges on the way. Its an out and back course with a few little hills. So a nice run, though it was hot and really humid.
Started quite fast making it to 2.5k in 10:15 but then couldnt keep up with the girl in front and gradually fell behind and ran the rest mostly alone, though the other girls were in sight.
Made it to 5k in 22:07 and was hoping to finish in 44 but that wasnt really realistic because i couldnt keep up my pace. Legs got a bit heavy and couldnt run any faster so the last few ks werent that strong, though I managed to outsprint a guy who was trying to overtake me..
Anyway, happy enough with how it went, Im glad Im getting better at pushing these dreaded runs.
5th female.
Running warm up/down 20:00 [2]
10 + 10
Apparently my arms are hopeless while racing, ill have to fix that!
Apparently my arms are hopeless while racing, ill have to fix that!
Strength 20:00 [2]
I would have done my usual session but didnt because I did 4+ hours of floor sanding with a very agressive and hard to handle sander which gave me a much harder all over workout...so im counting that instead!
Saturday Dec 1, 2007 #
Note
slept:4.0 (rest day)
building working all day.. hot..feeling terrib