Training Log Archive: 007In the 31 days ending Mar 31, 2012:
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| 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 | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2012 #
Event: Bendigo Orientshow
orienteering race 12:30 [5] 2.2 km (5:41 / km)
ahr:163 max:191 slept:7.0
Orientshow race 1
Mass start, no splitting, moderate navigation, mad run! Almost did a 180 out of the start so headed out right at the back of the pack and was chasing people down. Not much navigation but worked on straight compass which felt good and was a success. Caught jas right before the end and had a sprint finish meaning i was buggered and this was just the warm up!
1:23 behind Bryan
Mass start, no splitting, moderate navigation, mad run! Almost did a 180 out of the start so headed out right at the back of the pack and was chasing people down. Not much navigation but worked on straight compass which felt good and was a success. Caught jas right before the end and had a sprint finish meaning i was buggered and this was just the warm up!
1:23 behind Bryan
orienteering 26:53 [4] 3.1 km (8:40 / km)
Orientshow race 2
Mass start hagaby race with 30 something controls. Again handicapped from the start when I realised after the word 'go' that I didn't have a compass on my thumb... oops
One bad/silly time loss on longer leg where I was right on track but lost concentration and stopped and doubted, then a few mins to relocate.
6mins behind Bryan +2mins mispunch penalty
(second last control assumed my control was the one I had already been to on the first course but it was another boulder around 10m away... lazy checking codes because so many controls and descriptions folded away)
Mass start hagaby race with 30 something controls. Again handicapped from the start when I realised after the word 'go' that I didn't have a compass on my thumb... oops
One bad/silly time loss on longer leg where I was right on track but lost concentration and stopped and doubted, then a few mins to relocate.
6mins behind Bryan +2mins mispunch penalty
(second last control assumed my control was the one I had already been to on the first course but it was another boulder around 10m away... lazy checking codes because so many controls and descriptions folded away)
orienteering race 33:00 [4] 3.6 km (9:10 / km)
shoes: Innovate 'roc lite'
Orientshow race 3 Mass start crazy butterfly loop course with 40 controls!
Took alot of care to follow the right loops and check control codes. Enjoyed it and ran well, though hit the wall physically in the last 10mins!
5mins behind Bruce, 3boys ahead (including 2 miss punchers!)
Best orienteering event in Australia for interesting and fun factor. Awesome terrain too!
Took alot of care to follow the right loops and check control codes. Enjoyed it and ran well, though hit the wall physically in the last 10mins!
5mins behind Bruce, 3boys ahead (including 2 miss punchers!)
Best orienteering event in Australia for interesting and fun factor. Awesome terrain too!
Friday Mar 30, 2012 #
riding (commute) 1:00:00 [1]
to/from work (home longer way)
Running 22:00 [2]
Beautiful evening run, easy as feeling really tired still.
running drills/plyo 5:00 [3]
Thursday Mar 29, 2012 #
Running 44:30 [3]
slept:7.0 shoes: Nike lunar glide
Run home from work. Was going to do 2x20min tempo but failed. Felt tired, couldn't be bothered and couldn't push HR up so turned it into a recovery run. Maybe a bit ambitious after yesterdays unaccustomed speed anyway, quad a bit sore.
May as well just take it easy till easter! Moving out of my house, leaving my job and flying to QLD all on the same day will take enough energy!
Can't wait for my month in Adelaide to just totally chill out, and go for lovely runs in the hills!
May as well just take it easy till easter! Moving out of my house, leaving my job and flying to QLD all on the same day will take enough energy!
Can't wait for my month in Adelaide to just totally chill out, and go for lovely runs in the hills!
Running 10:30 [4]
ahr:150 max:163
Short tempo run fail... Felt rather average.
Strength 10:00 [0]
10mins core essentials (abs, glutes) after 45mins much needed stretch including some funky neural stretches
Wednesday Mar 28, 2012 #
Running intervals 11:00 [5]
max:172 slept:7.0 shoes: Nike lunar glide
Varied intervals, hills then jogged over to aths track as it got dark
3x 90 second soft grassy hill in Royal Park w 2:30 rec
2x 400m (81sec, 79sec) with 2mins rec
4x 200m (37s, 36s, 36s, 36s) with 90sec rec
4x 100m (16s, 17s, 17s, 17s) with 60sec rec
Quads gonna be sore tomorrow I suspect...
3x 90 second soft grassy hill in Royal Park w 2:30 rec
2x 400m (81sec, 79sec) with 2mins rec
4x 200m (37s, 36s, 36s, 36s) with 90sec rec
4x 100m (16s, 17s, 17s, 17s) with 60sec rec
Quads gonna be sore tomorrow I suspect...
Running warm up/down 51:00 [2]
shoes: Nike lunar glide
warm up, recoveries and warm down..
riding 1:00:00 [1]
commute
longer ride home
felt really tired today
longer ride home
felt really tired today
Tuesday Mar 27, 2012 #
riding 55:00 [2]
2 day slump, not even feeling like stretching.
Monday Mar 26, 2012 #
riding 28:00 [1]
slept:7.5 (rest day)
Easy ride to work. Felt tired in the evening so didn't turn down the offer of a lift home after finishing work late.
Noticed right shin a little sore thismorning (actually noticed it in the morning before I woke up fully). Going to take 2 days off running after 6 in a row.
Left leg pissing me off too, still stiff and aching. Going to try see physio in next few days.
Noticed right shin a little sore thismorning (actually noticed it in the morning before I woke up fully). Going to take 2 days off running after 6 in a row.
Left leg pissing me off too, still stiff and aching. Going to try see physio in next few days.
Sunday Mar 25, 2012 #
Running 1:33:00 [3]
slept:6.0 shoes: Nike lunar glide
Long pretty flat run from Olsen hotel in Sth Yarra, along Yarra to Kew-ish then back to Orrong rd and up to Josies in Armadale, just in time for Fish tacos :)
Started off feeling awesome for about 20mins (nice to be out running after very busy day helping with photo shoot) then felt a bit tired and hungry. Bit faster last20mins, although legs started feeling a bit sore by then.
Started off feeling awesome for about 20mins (nice to be out running after very busy day helping with photo shoot) then felt a bit tired and hungry. Bit faster last20mins, although legs started feeling a bit sore by then.
Saturday Mar 24, 2012 #
Running intervals 10:00 [5]
slept:4.0 shoes: Nike lunar glide
8x 60sec with 60sec rec
4x 30sec with 30sec rec (as my 60secs were getting a bit slow)
Just a short sharp session, couldn't handle much more than that, being quite hungover.
Going for fast legs
4x 30sec with 30sec rec (as my 60secs were getting a bit slow)
Just a short sharp session, couldn't handle much more than that, being quite hungover.
Going for fast legs
Running warm up/down 36:00 [3]
shoes: Nike lunar glide
Warmed up with aths crew
Friday Mar 23, 2012 #
Running 52:00 [3]
slept:7.5 shoes: Nike lunar glide
Moderate run to work.
Thursday Mar 22, 2012 #
riding (commute) 40:00 [1]
slept:8.0
Running hills 10:00 [5]
shoes: Brooks Adrenaline trail
10x 30sec steep bush hill (the steepist I know in Royal park) focus on quick legs springing up.
Also ran down fastish (also around 30sec)
60sec rec total
Also ran down fastish (also around 30sec)
60sec rec total
Running 27:00 [3]
shoes: Brooks Adrenaline trail
Quick warm up and warm down (about 12mins each) as short on time
Hamstrings a bit tight from yesty otherwise felt good
Hamstrings a bit tight from yesty otherwise felt good
Wednesday Mar 21, 2012 #
riding 20:00 [1]
slept:7.0
Back working in the office all day after a year working on site! so a shorter commute... which I only got to do one way today because my back tyre exploded just before I got to work (as in went BANG..bit scary!)
Running 20:00 [5]
ahr:164 max:176 shoes: Nike lunar glide
Melb uni Aths. They did 5x1200m on bitumen along side of Prinny Pk, which sounded a bit long/slow so just joined them for the first two then Ilka and i did 5x500m on gravel with 90sec standing recovery. Pushed hard and tried to focus on fast legs, felt a bit empty by the last 500m rep!
1200m 4:27 hr169/176 rec 2:30 hr 110
1200m 4:44 hr166/176 rec 5:00
500m 1:44 hr159/176 rec 90s hr 120
500m 1:50 hr158/174 rec 90s hr 124
500m 1:42 hr156/167 rec 90s hr 127
500m 1:48 (no hrm) rec 90s
500m 1:45
Finished with 10x 10second sprints on grass
1200m 4:27 hr169/176 rec 2:30 hr 110
1200m 4:44 hr166/176 rec 5:00
500m 1:44 hr159/176 rec 90s hr 120
500m 1:50 hr158/174 rec 90s hr 124
500m 1:42 hr156/167 rec 90s hr 127
500m 1:48 (no hrm) rec 90s
500m 1:45
Finished with 10x 10second sprints on grass
Running warm up/down 50:00 [2]
shoes: Nike lunar glide
16mins warm up (which takes 40mins with all the stretching, run thrus, waiting etc which I find a bit tedious)
recoveries between ints (jog/walk/rest)
Longish but stop start warm down
recoveries between ints (jog/walk/rest)
Longish but stop start warm down
Strength 11:00 [0]
plus bit of a good stretch
left leg/ knee stiffness still bothering me overnight
left leg/ knee stiffness still bothering me overnight
Tuesday Mar 20, 2012 #
Running 43:00 [3]
ahr:144 max:167 slept:7.0 shoes: Brooks Adrenaline trail
Morning run, steady pace (pushing more than just my normal run). I think mostly I train too slowly. Foot not sore.
riding (commute) 1:00:00 [2]
Strength 10:00 [0]
Monday Mar 19, 2012 #
riding (commute) 1:00:00 [2]
slept:6.0
20+15+25 to office, site, home. Rest of the day lazy, didn't swim like i planned.
officially resigned from job!!! less than 3 weeks of work...
Legs still a bit sore from the weekend. Noticed right foot was sore overnight and to flex toes up in the morning.
officially resigned from job!!! less than 3 weeks of work...
Legs still a bit sore from the weekend. Noticed right foot was sore overnight and to flex toes up in the morning.
Sunday Mar 18, 2012 #
orienteering 15:00 [4]
ahr:153 max:165 slept:7.5
2x sprint courses with Jas at Damascus college, missed from the training camp before NOL last weekend.
First was route choice- good reminder to look at leg backwards for approach!
Second course short legs, direction change.
Good fun except legs pretty tired from yesty and running in spikes on pavement not much fun.
First was route choice- good reminder to look at leg backwards for approach!
Second course short legs, direction change.
Good fun except legs pretty tired from yesty and running in spikes on pavement not much fun.
Running warm up/down 10:00 [2]
5mins before and 5mins after sprint. Wow some sore muscles (from yesterdays long run or strength?) which I hardly knew existed! (inside quads)
orienteering 35:00 [3]
ahr:139 max:151
Creswick goldmining. Jas's course. Quite slow in places because of lots of detail and being sure of control sites without tapes, good to practice being slow though!
orienteering 26:00 [3]
ahr:137 max:152
2nd course on Creswick. Bit faster, using compass more. Found the map a bit strange in places but maybe was trying to read too much detail.
riding 25:00 [2]
Strength 10:00 [0]
Saturday Mar 17, 2012 #
Running 1:49:00 [3]
ahr:144 max:159 slept:7.0 shoes: Nike lunar glide
Long run from Belgrave station through Emerald, Cockatoo and almost to Gembrook before my sis picked me up. Ran at harder pace than usual for a long run. Nice bits of climb which i pushed, not really steep though. Stopped in Emerald and Cockatoo for refreshments.
Snazzy new shoes arrived, felt good!
Glorious autumn day, just like running through the adelaide hills but with fern trees!
Snazzy new shoes arrived, felt good!
Glorious autumn day, just like running through the adelaide hills but with fern trees!
Strength 10:00 [1]
core and glutes. avoided legs because they felt tired from run.
Friday Mar 16, 2012 #
Running 32:00 [2]
ahr:132 max:148 slept:8.0
Easy morning run with map.
Strength 10:00 [1]
riding (commute) 1:00:00 [2]
25+15+20 to work/office/home
Thursday Mar 15, 2012 #
riding (to/from work) 52:00 [2]
slept:7.0
Running intervals 15:00 [5]
ahr:166 max:179
Awesome! Set out after dark, because of finishing work stupidly late, and ran intervals at the aths track where there are at least lights. Loved running in the pouring rain and wild wind, feeling particuarly hardcore because there was a mens soccer team sheltering under the gym verandah ;) but had to cut the session short after a massive flash of lightning cut out all the power which scared the hell out of me and I skeltered for home...
Decreasing length track ints:
1000m 3:48 hr166/174 3mins rec hr125
1000m 3:46 hr167/175 2mins rec hr121
800m 3:01 hr164/176 2mins rec hr127
800m 3:01 hr166/179 1min rec hr139
400m 1:25 hr166/179
(missed 400-200-200-200 to finish with)
Legs felt a bit heavy (maybe the shoes filled with water?) but I tried to focus on driving them forward and 'flying' rather then plodding.
HR the highest I have seen since I started using the HRM again this year, not sure if that is good or bad, maybe means I am pushing harder!
Decreasing length track ints:
1000m 3:48 hr166/174 3mins rec hr125
1000m 3:46 hr167/175 2mins rec hr121
800m 3:01 hr164/176 2mins rec hr127
800m 3:01 hr166/179 1min rec hr139
400m 1:25 hr166/179
(missed 400-200-200-200 to finish with)
Legs felt a bit heavy (maybe the shoes filled with water?) but I tried to focus on driving them forward and 'flying' rather then plodding.
HR the highest I have seen since I started using the HRM again this year, not sure if that is good or bad, maybe means I am pushing harder!
Running warm up/down 33:00 [3]
16mins warm up with some drills.
Rec between ints (walking/lying in the puddle that was the track)
9mins cool down.
Felt left food a tiny bit warming down- sort of heel/achilles on in-side. Not really worried about it though, iced later.
Rec between ints (walking/lying in the puddle that was the track)
9mins cool down.
Felt left food a tiny bit warming down- sort of heel/achilles on in-side. Not really worried about it though, iced later.
Strength 16:00 [1]
will do 10mins everyday till easter...
Wednesday Mar 14, 2012 #
riding (to/from work) 50:00 [2]
slept:7.0
Running 21:00 [2]
6mins to rugby- felt very tired and heavy legs perhaps from the heat
15mins run home- felt better running after though strange twinging in left foot/ankle
C'mon new shoes...
15mins run home- felt better running after though strange twinging in left foot/ankle
C'mon new shoes...
random ball sports 26:00 [3]
bit of a sad last game. we only had 5 players but got a few ring-ins so it was a scratch match. Short game because we started late and it got too dark. I felt a bit feeble and was mostly hangin on the wings, bit did get a try.
Left ankle/foot a bit sore, just certain positions caused twinge. dont remember twisting it over the weekend?
Left ankle/foot a bit sore, just certain positions caused twinge. dont remember twisting it over the weekend?
Tuesday Mar 13, 2012 #
riding (commute) 1:10:00 [2]
slept:8.0
to/from work and to/from jas's
hardly had a minute of time to myself today!
hardly had a minute of time to myself today!
Monday Mar 12, 2012 #
orienteering 59:00 [3]
ahr:136 max:156 slept:10.0
Bullangarook (Balt Camp map) compass training , accurate bearings over very vague terrain to track junctions etc to build my compass confidence :)
Came out about 3m from one track junction after 1k compass! Next time would like to use steeper terrain and point features, and get faster at compass running.
Came out about 3m from one track junction after 1k compass! Next time would like to use steeper terrain and point features, and get faster at compass running.
Running 16:00 [3]
10mins warm up 6mins warm down
Sunday Mar 11, 2012 #
orienteering race 1:26:00 [4]
ahr:159 max:170 slept:9.0
NOL Long Hagaby- Chinamans flat. Good racing in the first two loops, running agressively in the terrain, mostly with similar splits to Rachel. Bit messy on a few controls though (not slowing down into controls and compass).
Then kind of hit the wall in the last loop, was running alone for the first half then got caught by Tracy and Tash halfway round, and I orienteered a bit sloppily in the last sections of goldmining and was generally feeble and couldn't keep up at the very end.
Bit suprised to feel so weak, though in hindsight I haven't done many long hard runs in the terrain recently. Also perhaps it was not a good idea to start my gluten free trial this weekend?
Then kind of hit the wall in the last loop, was running alone for the first half then got caught by Tracy and Tash halfway round, and I orienteered a bit sloppily in the last sections of goldmining and was generally feeble and couldn't keep up at the very end.
Bit suprised to feel so weak, though in hindsight I haven't done many long hard runs in the terrain recently. Also perhaps it was not a good idea to start my gluten free trial this weekend?
Running 7:00 [3]
little warm up
Note
Think i know why I felt so feeble in the second part of the long race. At the bendigo hagaby I did 10k fine without a gel but today was was tougher and longer than I was imagining and definately should have taken a gel.
Also leftover potatos for breakfast maybe not such a good idea because apparetnly high GI so not long lasting energy. Maybe ned to give those sort of things more thought :)
Also leftover potatos for breakfast maybe not such a good idea because apparetnly high GI so not long lasting energy. Maybe ned to give those sort of things more thought :)
Saturday Mar 10, 2012 #
Event: Eureka Challenge, SILVA NOLs
orienteering race 12:07 [5]
ahr:167 max:175 slept:7.0
NOL Sprint- Ballarat Uni
Happy with this run, my best sprint in a while. I was focussed and enjoyed it. A few hesitations and bad RC (#2, 7, 8) and I need to get a bit smoother and look ahead more for efficiency and flow (and faster at running)
4th, 53secs behind champion Rachel.
Happy with this run, my best sprint in a while. I was focussed and enjoyed it. A few hesitations and bad RC (#2, 7, 8) and I need to get a bit smoother and look ahead more for efficiency and flow (and faster at running)
4th, 53secs behind champion Rachel.
Running warm up/down 25:00 [3]
10mins warm up for sprint
15mins warm down
15mins warm down
orienteering race 29:00 [5]
ahr:169 max:181
NOL Middle distance- Surface hill goldmining near Ballarat.
Great fun race, the sort of intense course I really enjoy. Maybe I enjoyed running a bit too 'gungho' through the terrain and didn't slow down enough in places where I should have for smooth control finding- hesitated for 30secs or so on a few. Need also to work on compass confidence and accuracy especially going up/over spurs. Ran a bit with Bridget and saw a few boys.
2nd 2:11 behind Lizzie. Great having Lizzie around to raise the bar!
Great fun race, the sort of intense course I really enjoy. Maybe I enjoyed running a bit too 'gungho' through the terrain and didn't slow down enough in places where I should have for smooth control finding- hesitated for 30secs or so on a few. Need also to work on compass confidence and accuracy especially going up/over spurs. Ran a bit with Bridget and saw a few boys.
2nd 2:11 behind Lizzie. Great having Lizzie around to raise the bar!
Running 15:00 [3]
Warm up/down for middle
Friday Mar 9, 2012 #
riding (commute) 54:00 [2]
Thursday Mar 8, 2012 #
Running 40:00 [3]
16mins warm up run from accom to Creswick forest (via a yummy apple tree)
24mins warm down run back from Creswick with various fruit tree detours.
Felt good and extremely happy to be out in such lovely autumn countryside :)
24mins warm down run back from Creswick with various fruit tree detours.
Felt good and extremely happy to be out in such lovely autumn countryside :)
orienteering 27:00 [4]
ahr:152 max:165
National senior squad camp- first exercise.
Creswick goldmining, 3k speed control exercise, started with Susanne with relay gaffling. Both messed up #2 and didnt see each other again.
Creswick goldmining, 3k speed control exercise, started with Susanne with relay gaffling. Both messed up #2 and didnt see each other again.
orienteering 18:35 [3]
ahr:142 max:163
Mt Beckworth, downhill granite control picking. Ran it well. Did ankle towards the end. Hobbled a bit but it has pulled up ok, foot just a bit sore.
orienteering 19:50 [4]
ahr:154 max:167
2nd Mt Beckworth downhill control picking. Few mistakes towards the end, let myself get distracted by Aislinn.
One of the best days of O training! Good having a specific focus for each exercise. Great maps. Interesting psych talk in the evening too.
One of the best days of O training! Good having a specific focus for each exercise. Great maps. Interesting psych talk in the evening too.
Wednesday Mar 7, 2012 #
Running 33:00 [3]
ahr:131 max:140 slept:7.5
Morning run. Overslept alarm by 40mins so was a bit short of time. Shin felt fine, legs a bit heavy especially to start with. Ran mostly in thick grass and terrain.
riding 26:00 [2]
to work - road bike
riding (home from work) 28:00 [2]
Tuesday Mar 6, 2012 #
riding 26:00 [2]
rhr:44 slept:8.5
to work - road bike
riding 26:00 [2]
home from work
8 PM
riding 1:25:00 [3]
ahr:127 max:162
Evening Boulevard ride with Ilka, John and extended crew. Went hard on the hills.
Monday Mar 5, 2012 #
riding 54:00 [2]
slept:7.5
to/from work
Strength 10:00 [1]
Sunday Mar 4, 2012 #
Running 36:00 [3]
slept:9.0
Easy morning run with map.
R shin a little sore after 10mins - stopped for a bit then didnt feel it again.
R shin a little sore after 10mins - stopped for a bit then didnt feel it again.
Strength 20:00 [1]
Also 30mins stretching after run
Running 13:00 [3]
Was going to go for longish evening run but shin started twinging a little bit so it turned into a lovely evening walk.
Really need new shoes (waiting for the postman!). Didn't run much last week but what I did do was all hard. Will have a few days off the legs and better stretching etc. Better safe than sorry!
Really need new shoes (waiting for the postman!). Didn't run much last week but what I did do was all hard. Will have a few days off the legs and better stretching etc. Better safe than sorry!
Saturday Mar 3, 2012 #
Running race 33:55 [5] 8.0 km (4:14 / km)
ahr:161 max:170 slept:8.0
Vic road runners 8K Tan TT, same as a month ago but started at a different spot, closer to the bottom of the hill. A month of training has payed off as I was 76 seconds faster today :)
Started fast, think I got a little slow in the second half of the first lap, then really pushed the hill the second time and had a fierce battle with a girl at my pace for the last 2km which was good. Legs felt a bit tired (from intervals yesterday I guess).
Almost made negative split: 16:56 (hr159/168) 16:59 (hr164/170)
Started fast, think I got a little slow in the second half of the first lap, then really pushed the hill the second time and had a fierce battle with a girl at my pace for the last 2km which was good. Legs felt a bit tired (from intervals yesterday I guess).
Almost made negative split: 16:56 (hr159/168) 16:59 (hr164/170)
Running warm up/down 18:00 [2]
6mins warm up (rushed a bit, bit tough to start a race at 7:30am on a saturday!)
13mins cool down, left leg felt a bit stiff.
13mins cool down, left leg felt a bit stiff.
riding 30:00 [2]
to/from race
Friday Mar 2, 2012 #
Running intervals 16:00 [5]
ahr:160 max:171 slept:7.5
I don't usually run in the morning, let alone do intervals, so this was a bit of an experiment and it went ok. Didn't have long so did a quick session at the uni aths track. Piotr was out doing a session too!
Decreasing length intervals with 1min recovery. 4km total. Times all what I aimed to do, felt ok.
1000m 3:59 161/163/114
800m 3:01 158/169/126
800m 3:02 160/171/136
400m 1:30 160/168/131
400m 1:28 157/168/134
200m :40 161/167/141
200m :39 151/164/133
200m :40 147/163
Decreasing length intervals with 1min recovery. 4km total. Times all what I aimed to do, felt ok.
1000m 3:59 161/163/114
800m 3:01 158/169/126
800m 3:02 160/171/136
400m 1:30 160/168/131
400m 1:28 157/168/134
200m :40 161/167/141
200m :39 151/164/133
200m :40 147/163
Running warm up/down 21:00 [3]
9mins warm up, 1min recoveries between, short cool down (and was jumping on the bike to ride to work so that was really my cool down..)
Felt good to be out early on such a lovely refreshing morning, autumn is here :) Now I just have to get better at going to bed earlier.
Felt good to be out early on such a lovely refreshing morning, autumn is here :) Now I just have to get better at going to bed earlier.
riding (to work) 25:00 [2]
for once I had a tail wind :)
riding 35:00 [2]
15+20 office/home
Thursday Mar 1, 2012 #
Note
slept:8.5 (rest day)
unscheduled lazy day :)