Training Log Archive: 007In the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
riding (to wowrk) 27:00 [2]
riding (home) 29:00 [2]
killer headwind!
Running (easyish longish) 1:11:00 [3]
ahr:134 max:155 slept:8.5
Was going to go the Yarra to do a terrain tempo run but felt a bit tired so headed out for a run round Royal Park with Ilks at nice easy chatting pace. Felt good, left knee a little stiff feeling in the last 10mins.
Strength 8:00 [1]
had a bit of a stretch, itb rolling and some lower leg massage
then quick strength- glutes, core
then quick strength- glutes, core
Monday Jan 30, 2012 #
riding (commute) 27:00 [2]
to work. tired straight off the overnight bus from adeliade
riding (commute) 28:00 [2]
home from work
Strength 12:00 [1]
Spent 50mins stretching then only a bit of strenght work. need to do a little bit each day
Sunday Jan 29, 2012 #
Running long 1:50:00 [3]
ahr:143 max:163
Long Arrows run from Bridgewater up to Mt Lofty and back. Humid weather made it feel hard but I was happy that I felt fine doing a run this long and legs didnt complain during run, though left knee started to seise up after (stretched itb and kept moving it and was ok)
Good big group for company and icreams with a speccy view at midway break :)
Good big group for company and icreams with a speccy view at midway break :)
Saturday Jan 28, 2012 #
Running 26:00 [4]
ahr:153 max:162
Hooned out in the evening as soon as the awesome thunder storm and CRAZY rain started and was pumped for a bit of faster running.
20mins tempo then 6mins tempo- lower Black hill. HR quite low for the effort I felt?
Love running in summer rain!
20mins tempo then 6mins tempo- lower Black hill. HR quite low for the effort I felt?
Love running in summer rain!
Running 22:00 [3]
7mins warm up, 9 warm down and 6mins between the efforts.
What a glorious day!! Jenny and Georges wedding was beautiful and so nice to see so many people, then drove drove up the creek for a swim in the secret swimming hole, then amazing evening rain run- the bush looked and smelt so wonderful!
What a glorious day!! Jenny and Georges wedding was beautiful and so nice to see so many people, then drove drove up the creek for a swim in the secret swimming hole, then amazing evening rain run- the bush looked and smelt so wonderful!
Friday Jan 27, 2012 #
riding 1:12:00 [2]
Rpde dpwn to Rose park to get Brit passport forms signed at Radfords 27mins
Then home via longer way and up hill 45mins
Then home via longer way and up hill 45mins
Running 14:00 [5]
10x Wadmore park hills, a little longer than I used to as I started from lower down. Focus on good running form rather than fast times.
Mostly around 85 seconds
Tough!
Mostly around 85 seconds
Tough!
Running 43:00 [3]
Warm up, down and recovery for hill ints
Thursday Jan 26, 2012 #
Running 33:00 [1]
ahr:133 max:152 slept:5.5
Evening run to wildflower/wadmore from montacute home... Legs stiff after all day on the train.
Left knee stiff/sore feeling (from dodgy rubgy move?). Was ok going up steep hill and down addison ave, but hurt most on the flats. Walked the last few 100 metres and iced a bit after but icepack had leaked most of its contents so was a bit useless.
good stretch also.
Left knee stiff/sore feeling (from dodgy rubgy move?). Was ok going up steep hill and down addison ave, but hurt most on the flats. Walked the last few 100 metres and iced a bit after but icepack had leaked most of its contents so was a bit useless.
good stretch also.
Wednesday Jan 25, 2012 #
riding (to work) 27:00 [2]
ahr:111 max:146 slept:7.5
Got my watch/HRM back from repair! The ride was quick, on my roadie with a headwind.
riding (from work) 28:00 [2]
ahr:108 max:138
Had a mid arvo coffee then felt really tired leaving work and kind of shaky. Gotta buy some more peppermint tea for work, I cant handle coffee!
Think I overestimated the time to/from work a bit in the past, its nice having a watch...
Think I overestimated the time to/from work a bit in the past, its nice having a watch...
Running (warm up) 25:00 [3]
ahr:137
Pre rugby run with Ilks, including the sprints.
Running (SPRINTS) 6:00 [5]
max:167
8x 20second sprints on oval with fast legs and 30-60sec recovery
12 x 5sec uphill sprint with high knees
2 x 30sec steep terrain hill (wanted to do more but had to get to the game)
bit random. hopefully legs will get a bit faster and stronger, for rugby and running!
12 x 5sec uphill sprint with high knees
2 x 30sec steep terrain hill (wanted to do more but had to get to the game)
bit random. hopefully legs will get a bit faster and stronger, for rugby and running!
random ball sports 40:00 [3]
ahr:144 max:167
Team short players again so roped in some fast guys and had no subs. We still lost though but a fun game. Getting more confidence.
Interesting to wear HRM- really work quite hard without thinking about it! I felt a bit tired from the beginning.
Interesting to wear HRM- really work quite hard without thinking about it! I felt a bit tired from the beginning.
Running (warm down) 12:00 [2]
ahr:125 max:140
Run home from rugby. Left knee a little stiff/sore- sprained slightly during the game.
Iced once home.
Iced once home.
Tuesday Jan 24, 2012 #
riding 30:00 [2]
slept:7.0
riding 30:00 [2]
Monday Jan 23, 2012 #
riding 30:00 [2]
slept:7.0
riding 30:00 [3]
Running (recovery) 30:00 [3]
Monday night run from our house- recovery run. Legs felt tired and heavy/stiff. Bit of a plod along, not running tomorrow! And need to stretch more.
Hot evening perfect for our firstBBQ.
Hot evening perfect for our firstBBQ.
Sunday Jan 22, 2012 #
riding (roadie) 50:00 [3]
Running (long) 1:13:00 [3]
Shortish long in Kurth Kiln national park from my sisters new place- it is so beautiful!! Lovely forest tracks to run in. Legs felt ok. Seeing a big snake injected some adrenalin into the run!
Saturday Jan 21, 2012 #
orienteering (training race) 14:00 [5]
slept:8.5
Day of sprint training in melbourne....
#1 (1pm)Sprint training around Carlton Gardens, park navigation with route choices etc and fast running. Ran head to head with Jas in opposite directions (and finished seconds apart!), also with some of the guys running through so pushed hard.
#1 (1pm)Sprint training around Carlton Gardens, park navigation with route choices etc and fast running. Ran head to head with Jas in opposite directions (and finished seconds apart!), also with some of the guys running through so pushed hard.
orienteering (training race) 21:00 [5]
#2 (2pm) Melbourne Uni sprint. What a great map! Even though I know the uni it was difficult at fast pace, lots of quick decisions and rc. Few small stuff ups- but any stuff ups in sprints are big i suppose... Charged around at good pace though legs a bit tired especially towards the end.
orienteering (training race) 39:40 [4]
#3 (5pm) Yarra Bend. My old stomping ground but first time with a map- and its a good map! So varied with open park, rugged bush, tracks, really steep bits- quite continental sort of terrain. Again pushed hard and had a few guys to race, though was buggered by the heat, hills and tired legs by the end. Some slight dodgy route choices and trouble finding a few streamers.
Great day of training, fabulously organised by Bruce :)
Great day of training, fabulously organised by Bruce :)
Running (various warm up/down) 38:39 [3]
10min run to Carlton gardens home
5min warm down between first two
12mins run home from Uni
10mins Yarra warm up/down
5min warm down between first two
12mins run home from Uni
10mins Yarra warm up/down
Friday Jan 20, 2012 #
riding (to work) 30:00 [2]
slept:7.5
riding (from work) 30:00 [2]
Running (recovery) 37:00 [3]
Quick recovery run after work "to loosen legs" which are still quite sore from rugby on wednesday (actually more sore today). Nice
Thursday Jan 19, 2012 #
riding (to work) 30:00 [2]
riding (from work (footscray)) 20:00 [2]
Running warm up/down 20:00 [3]
10mins easyish either side of tempo run.
Legs really sore from rugby, and abdominal muscles too!
Legs really sore from rugby, and abdominal muscles too!
Running (tempo) 16:00 [4]
Tempo run.
Cut short when I totally ran out of energy- waited too long after getting home from work and didn't eat enough beforehand. Got weak and shaky. Gotta stoch up on bananas.
Cut short when I totally ran out of energy- waited too long after getting home from work and didn't eat enough beforehand. Got weak and shaky. Gotta stoch up on bananas.
Wednesday Jan 18, 2012 #
riding (commute) 30:00 [2]
slept:7.5
Been a bit lazy driving to work whilst having the work car... Rode my dear bikey back home.
random ball sports 40:00 [2]
Only three from our team and Ilks as a ring-in, so had an unofficial game with a bunch of guys who had played earlier.
Awesome fun, fast paced game. Great playing with some faster guys on the team, really got things moving and boosted confidence! Played quite well making a few good charges and chases- would love to have a bit more speed!
Luckily wore the singlet which once got ripped in a game before- today it got ripped to halfway up my back! Stip rugby more like it!
Awesome fun, fast paced game. Great playing with some faster guys on the team, really got things moving and boosted confidence! Played quite well making a few good charges and chases- would love to have a bit more speed!
Luckily wore the singlet which once got ripped in a game before- today it got ripped to halfway up my back! Stip rugby more like it!
Running 30:00 [3]
20mins run before game with Ilka then about 10mins home. All felt good, mor of a run tomorrow.
Tuesday Jan 17, 2012 #
swimming 25:00 [3]
slept:7.0
Fitzroy pool, not surprisingly very busy. Felt really tired after a hot day working out in the field so swimming was a relief!
300m warm up before pool running
then 300, 200, 100kick, 100 mostly freestyle.
Arms tired after 2 days, swimmers must be so strong!
300m warm up before pool running
then 300, 200, 100kick, 100 mostly freestyle.
Arms tired after 2 days, swimmers must be so strong!
water running 20:00 [4]
without floaty belt so could only do intervals (couldnt keep afloat except working very hard). Tried not to use arns much and just managed to keep my chin aout of the water. Counted steps a few times but obviously worked my brain into oxygen debt and thought 10 double steps per 10secs was 90 per minute... duh... so I was doing 13double steps per 10secs (78per min) thinking I had super fast cadence!
Did
5x 1min with 30sec float rec
5x 1min " "
10x 30sec with 15sec rec
5x 1min
Legs burnt
Did
5x 1min with 30sec float rec
5x 1min " "
10x 30sec with 15sec rec
5x 1min
Legs burnt
riding 20:00 [2]
Headed off after pool intending to ride a lap of the boulevard but brakes totally gave out and it was rather scary! Dont like cable disk brakes.
Monday Jan 16, 2012 #
Running 5:00 [2]
slept:7.0
Set off running to Fitzroy pool (3kms) but left knee really stiff from yesterday and felt worse (stiff behind on in-side), so bailed to the Melb uni pool (only 25m and indoor but it was still nice).
swimming 35:00 [2] 1.5 km (23:20 / km)
First swim for ages so didnt do anything particuary hard! But glad to find I can still swim ;)
250free, 250 breast, 250free, 250 of 25hard free/25breast, 250free, 100kick, 150free
Looking forward to a 50metre pool next time. Love goijng to the pool in summer, i felt so relaxed and happy walking home from uni dripping wet in barefeet, so lucky to have a pool so close now I just have to use it!
250free, 250 breast, 250free, 250 of 25hard free/25breast, 250free, 100kick, 150free
Looking forward to a 50metre pool next time. Love goijng to the pool in summer, i felt so relaxed and happy walking home from uni dripping wet in barefeet, so lucky to have a pool so close now I just have to use it!
water running 5:00 [4]
Was disappointed that the pool is only 1.2m deep and not deep anough for pool running- then discovered at the end of my swim that the middle 15metres of the pool is 1.8 metres!
So did 10x 30sec hard run, 15sec float (literally, on my back). No floating belt but i prefer without because it forces me to go harder. Will do more pool running because its good in summer and im sick of little running niggles.
So did 10x 30sec hard run, 15sec float (literally, on my back). No floating belt but i prefer without because it forces me to go harder. Will do more pool running because its good in summer and im sick of little running niggles.
Strength 20:00 [1]
core
Note
legs a bit tight from yesty's run, and right itb a bit sore, amybe from excessive rolling/massage! Right knee s little sore walking in the morning but not really running.
Sunday Jan 15, 2012 #
Running 1:30:00 [3]
slept:9.0
Run at You Yangs with Ilka and Kate. Nice to have some hills and felt good, though hit the wall a bit on the last climb up Mt whatever it was called (thirsty and hot!).
Right knee not sore at all. Left leg a bit tight/stiff at the end running back downhill.
Right knee not sore at all. Left leg a bit tight/stiff at the end running back downhill.
Saturday Jan 14, 2012 #
Note
slept:9.5
Right knee still a bit sore bending/walking but doesnt seem worse running. Lasy day but did roll ITB, very effective after a bottle of wine when feeling a bit loose and pain threshold lower ;)
Friday Jan 13, 2012 #
Strength 25:00 [1]
slept:5.5
core etc.
knee a bit sore to bend, not necesserily when standing on it.. maybe running wont hurt it?
knee a bit sore to bend, not necesserily when standing on it.. maybe running wont hurt it?
Thursday Jan 12, 2012 #
riding (commute) 30:00 [2]
slept:8.0
to work. knee sore so drove home.
Strength 5:00 [1]
and a good stretch//itb roll
Wednesday Jan 11, 2012 #
riding (commute) 1:00:00 [2]
slept:8.0
Knee was suddenly sore this afternoon, just noticed it before riding home, and could feel it riding home too- not heaps sore but irritated on the outside front, also could feel just bending it without weight bearing. Prime suspect = ITB. Did spend all day on my feet working out in the field.
Strength 10:00 [1]
Good stretch session then little bit of core. Lost motivation after 10mins, feeling really tired.
Tuesday Jan 10, 2012 #
Running tempo 33:00 [4]
slept:8.0
Run home from work at quick pace (not flat out but uncomfortable). Along Maribyrnong then through Kensington/Nth Melb for the extra hills. Two small traffic light stops.
Running 15:00 [3]
5mins warm up followed by stretch
10mins cooldown around royal park.
Almost 10mins quicker than my usual 50min run home from work!!
10mins cooldown around royal park.
Almost 10mins quicker than my usual 50min run home from work!!
Monday Jan 9, 2012 #
riding (commute) 55:00 [2]
slept:6.0
Running 14:00 [3]
ran to/from shops
Running 32:00 [3]
Evening run with map around Royal Pk- used map from Warby Ranges from route choice training I missed out on. Tried to have quicker legs, then tried running with usual slow legs - the difference between running and jogging.
Sunday Jan 8, 2012 #
Running 30:00 [3]
slept:7.0
Royal park evening. Try8ng to have fast legs but not a hard run.
Saturday Jan 7, 2012 #
orienteering 20:00 [3]
Yackandandah putting out two of the far controls. Following tracks at first - good to run fast but also tracks quite complex!
orienteering 22:00 [4]
Yackandandah course 1. Lots of people around (boys catching up etc) made a fun race.
orienteering 26:00 [4]
Yackandandah course 2. Was buggered by the end from all the scrambling- didn't choose good route choices around the big embankments like I should have.
Running race 7:00 [5]
1600 race around the race track at Dederang after watching the horse races. Felt a bit average after eating and drinking btu fun running in a dress with my hair down, wish i ran barefoot too. Ran hard but not very fast, Jas beat me to win :) Biggest cheer was for the Muz Matt and Ev who stripped off in the last few 100 metres. Glad I was a fair way behind them at that stage haha
Fun day. Didnt make it back for more O training but it was a good O start fo the year. Keen for some fun girls training weekends :)
Fun day. Didnt make it back for more O training but it was a good O start fo the year. Keen for some fun girls training weekends :)
Friday Jan 6, 2012 #
3 PM
orienteering 36:00 [4]
slept:5.0
Warby ranges course. No controls out but found all well though control flow was rusty and was rather stop start through the terrain. Looked at compass alot but not very 'smooth' with it.
Very hot. Tried to run at reasonable pace.
Very hot. Tried to run at reasonable pace.
6 PM
orienteering 40:00 [3]
Warby ranges O 'intervals' with the boys. Set off too fast and bit out of control. Got a bit left behind so did them on my own till i took a short cut towards the end to catch up. Orienteered sloppily, needed better focus have more confidence. Ran hard, was very tired at end, from the heat and terrain.
Running warm up/down 10:00 [2]
Thursday Jan 5, 2012 #
riding 1:10:00 [2]
25+15+30 to work, site and home
Wednesday Jan 4, 2012 #
riding (to/from work) 1:00:00 [2]
slept:8.0
Ride home felt hard battling the wind
Running warm up/down 35:00 [3]
Ran with Jas to do hills in Royal Park.
Running hills 7:00 [5]
7x Royal park trainline hill with Jas.
Legs felt really heavy and lousy. Tried to make them go faster but really stryggled :( Maybe from ride home and not used to riding over the last few weeks?
Legs felt really heavy and lousy. Tried to make them go faster but really stryggled :( Maybe from ride home and not used to riding over the last few weeks?
riding (to/from Kirst's) 20:00 [2]
Tuesday Jan 3, 2012 #
riding (to/from work) 1:00:00 [2]
slept:7.0
Monday Jan 2, 2012 #
Running 1:16:00 [3]
Baw Baw run with Kathryn and Jas, lovely, felt a bit tired especially on the hills
Sunday Jan 1, 2012 #
orienteering 33:00 [3]
Mt Baw Baw !! Such a lovely place to run, though the undergrowth was a bit thick in shorts... Felt rather shocking waking up after an awesome night at Rob and Kathryns beautiful wedding. Also right big toe very painful from dancing injury...
Slow, few small mistakes (compass may have been useful), a minute slower than Jas I think?
Slow, few small mistakes (compass may have been useful), a minute slower than Jas I think?