Training Log Archive: BombIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
Running hills 26:32 [5] 5.2 km (5:06 / km) +280m 4:01 / km
Anzac park time trial. felt pretty average to start with (and have been feeling a bit sick all day), and Julia passed me really early on. Just kept slogging away, and I think this might even be a pb. must check previous weeks trogs.
pb by 2 secs.
pb by 2 secs.
Running warm up/down 20:00 [2]
Tuesday Apr 29, 2008 #
Running 41:00 [2]
recovery plod. cold this morning. bit different to yesterdays ride when it was summer jersey temps at 5.30
Yoga 1:30:00 [1]
pretty sore still from yesterdays gym session
Monday Apr 28, 2008 #
Cycling 1:45:00 [4] 50.0 km (2:06 / km)
trolls. bunch was a bit messy this morning, and one idiot kept surging off the front, so not a very fun ride. lacking a bit of cycling fitness at the moment.
Gym 50:00 [4]
Training at RaceE with Kathy. Bec was away so we had Grieg training us this week. he's not so tough!
Sunday Apr 27, 2008 #
Cycling 1:00:00 [2]
night mtb at gap creek. bit of a muppet, but somehow managed to stay on my bike (unlike simon!)
Friday Apr 25, 2008 #
Running long 2:02:00 [3] 19.0 km (6:25 / km) +990m 5:06 / km
decided to do my long run on friday (public holiday) cos we're going away for the next 2 days (which I've now decided are rest days!). Started at the slaughter falls car park. Up simpsons falls, down 3 sisters, highwood rd, sth boundary rd, down the fire rd which joins the bottom of bronwons, up wow, out to boscome rd, across the red track, down to gap creek, up ch9 and down telstra to simpsons falls and back round the bottom. the whole way was either uphill slog or really steep downhill. hard work, but I'm glad its done!
C • run 1
Thursday Apr 24, 2008 #
Running 42:00 [3]
recovery plod out to long pocket. tired.
Wednesday Apr 23, 2008 #
Cycling 1:10:00 [3] 35.0 km (2:00 / km)
river loop with Dan and Simon. nice breaky at 16th. serves seem to be getting smaller - my scrambled eggs disappeared very quickly this morning!
Running hills 26:45 [5] 5.2 km (5:09 / km) +280m 4:03 / km
Anzac park time trial. Bit slower again this week, but was pretty tired to start with. Bridget took off at the start, and I didn't get past her again till half way... she's never made it up the first hill ahead of me before, but then she keeps taking massive chunks off her times each week, so I guess it had to come someday.
Started feeling ok about 15 mins in, and the trip home was pretty quick. Maybe I just need to do a longer warm up to get the shit out of my legs before I start (skipping the morning ride is hardly conducive to long term training goals)
Started feeling ok about 15 mins in, and the trip home was pretty quick. Maybe I just need to do a longer warm up to get the shit out of my legs before I start (skipping the morning ride is hardly conducive to long term training goals)
Running warm up/down 15:00 [2]
Tuesday Apr 22, 2008 #
Yoga 1:30:00 [1]
stretch!! attempt to prevent niggles turning into full-blown overuse injurys.
Monday Apr 21, 2008 #
Gym 50:00 [4]
Got smashed by Bec today. Pretty tired after the weekend too.
Sunday Apr 20, 2008 #
Orienteering race 1:14:15 [4] 10.6 km (7:00 / km) +460m 5:45 / km
OY at Mountain Station. gps distance 11.3k A little more grass than usual, but still one of my favorite maps ever. Started off a little average - missed a bit on the first few controls, and wasn't really paying enough attention (especially in an area where there really isn't any excuse for missing anything). Had a gel at the first water point, and things improved after that. Couple of boring hill slog legs towards the end to blunt any enthusiasm for running hard, but overall it was a nice day out.
Feeling a bit too tired to do particularly well - yesterdays efforts definitely took their toll on todays race, but good training, and a good reminder of how much attention is really required to race well.
Feeling a bit too tired to do particularly well - yesterdays efforts definitely took their toll on todays race, but good training, and a good reminder of how much attention is really required to race well.
Saturday Apr 19, 2008 #
Running long 1:35:00 [3] 14.5 km (6:33 / km) +750m 5:12 / km
long run from bridgets place in the gap. very tired, and plodded along very slowly this morning.
Orienteering race 29:35 [5] 4.2 km (7:03 / km) +210m 5:38 / km
Middle distance at charlies paddock. fairly boring course and excessively easy control sites, so pretty disappointing run given that we went down a day early for it. still, good fast terrain run.
Friday Apr 18, 2008 #
Note
was going to go cycling this morning (even bought a new tyre and changed it over last night), but was way too tired at 5am. Seem to find running in the evening a real killer for the next mornings training.
Running 42:00 [2] 7.5 km (5:36 / km)
recovery plod. didn't take james this time, so actually got to run at recovery pace instead of tempo pace. I think its beer-o-clock now.
Thursday Apr 17, 2008 #
Running tempo 54:00 [4] 11.3 km (4:47 / km)
Ran in to RaceElements. Pretty boring run (so tried to do it reasonably fast) - nearly all on roads or bike baths. My knees are going to hate me tomorrow.
Wednesday Apr 16, 2008 #
Cycling 1:20:00 [3] 35.0 km (2:17 / km)
river loop with dan and lisa. yummy breakfast at 16th - rye toast was heaps better this week.
Running hills 26:39 [5] 5.2 km (5:08 / km) +280m 4:02 / km
ahr:170 max:198
More hills. After 4 years I still think this session gets harder each time. Didn't really have much go at the start - feeling pretty flat and unmotivated, and thought I was going to end up with quite a slow time, so 5 secs down on last week was quite a good time in the end.
Gave Kirra (my housemate) the gps with the course recorded from last week, so all she had to do was follow the arrow. Got round ok, cos it beeped madly whenever she went off course. (I tried giving her a map last week, and it really wasn't much use!!)
Gave Kirra (my housemate) the gps with the course recorded from last week, so all she had to do was follow the arrow. Got round ok, cos it beeped madly whenever she went off course. (I tried giving her a map last week, and it really wasn't much use!!)
Running warm up/down 15:00 [2]
Tuesday Apr 15, 2008 #
Note
(sick)
feeling a bit off today with a sore throat and headache. had a few days last week when I wasn't feeling so great, but though I was getting better. everyone seems to be getting sick at the moment and I keep encountering yucky germy people. really don't want to get sick!! had enough of that this year!
Monday Apr 14, 2008 #
Gym 45:00 [4]
race elements. strange session today - new programme, and kinda felt like it should have been really hard, but wasn't. did 3 sets of everything today instead of 2, but I guess it meant we got to miss the nasty chinups at the end.
Running 37:30 [3] 7.5 km (5:00 / km)
'recovery' run with James to the end of long pocket. didn't end up really being a recovery run for me cos James runs way too fast.
Sunday Apr 13, 2008 #
Orienteering race 1:45:50 [4] 8.3 km (12:45 / km) +680m 9:03 / km
Shitty orienteering at Kholo hills. La Nina has done bad things to this map - a year ago the area was beautiful and fast and runnable (well apart from the stinking great big hills) but now there is a giant lantana thicket, and head high grass and a gazillion spiders. Courses were generally ok, except for a couple of controls that weren't quite as close to where the circle indicated as you might like. Went ok for the first hour, but after that just got totally pissed off with the green and found it hard to get anywhere very quickly.
Thursday Apr 10, 2008 #
Running 42:00 [2]
recovery plod after yesterdays effort.
Wednesday Apr 9, 2008 #
Running hills 26:34 [5] 5.2 km (5:07 / km) +260m 4:05 / km
Anzac park TT. New pb! 30secs faster than before I went to woc last year! not really sure how I managed that one (and I was wearing the gps, so I can even check that I didn't accidently miss a section of the course). Felt really strong on the hills - legs were great, but still feel like I'm lacking a lot of aerobic fitness - heart and lungs were maxed out the whole way.
Was previously aiming to just get back to last years pre-woc times before the woc trial, but I'm going to have to re-thing that. can I get another minute off??
Was previously aiming to just get back to last years pre-woc times before the woc trial, but I'm going to have to re-thing that. can I get another minute off??
Running warm up/down 20:00 [3]
Tuesday Apr 8, 2008 #
Cycling 1:18:00 [3] 38.0 km (2:03 / km)
river loop with Dan, Lisa and Mick. Breakfast at 16th. tried the rye toast this week, but I recon its too dry. coffee was a little bitter.
C • rye 2
Yoga 1:30:00 [1]
yoga. heaps better than the last few weeks - actually getting some flexibility back (which is probably one of the reasons I'm not sore all the time either).
Monday Apr 7, 2008 #
Gym 50:00 [4]
Training at Race Elements. Arms hurt lots!
Sunday Apr 6, 2008 #
Orienteering race 1:13:04 [4] 7.5 km (9:45 / km) +565m 7:05 / km
State event at Toohey Forest. very thick, so tracks were the best option nearly all the time. total distance was 9.3 according to the garmin. Ended up running with Steve for a while in the middle part of the course.
Starting to feel a bit fitter, and was running better today than I have been.
Starting to feel a bit fitter, and was running better today than I have been.
Cycling 40:00 [3]
ride to Toohey forest
Saturday Apr 5, 2008 #
Running long 1:48:00 [3] 15.8 km (6:50 / km) +850m 5:23 / km
Long run from Wendy's place. Ran with Clare for most of it. Was initially planning on doing 2hrs+, but realised pretty quickly that it wasn't going to be an option today - need some more training before I try that!
Very tired this morning so I was definitely in plod mode, and really struggled on all the hills - still just lacking any aerobic fitness. Hit the wall at about 1.25, so the last hill was a mission - really dizzy. Great breaky afterwards though - everyone brought heaps of yummy food to share.
Very tired this morning so I was definitely in plod mode, and really struggled on all the hills - still just lacking any aerobic fitness. Hit the wall at about 1.25, so the last hill was a mission - really dizzy. Great breaky afterwards though - everyone brought heaps of yummy food to share.
Friday Apr 4, 2008 #
Cycling 1:45:00 [4] 50.0 km (2:06 / km)
Trolls. All a bit much for my unfitness at the moment. did ok for about 2/3 of the ride, then just hit the wall - legs had no go and I got dropped. Luckily we finish the ride at the cafe or I would have never found the motivation to struggle on.
Thursday Apr 3, 2008 #
Cycling 1:30:00 [3] 38.0 km (2:22 / km)
river loop on my own. slow and boring. bike was making noises associated with gross neglect.
Circuit training 1:00:00 [3]
group training at Race Elements.
Wednesday Apr 2, 2008 #
Running hills 27:56 [5] 5.15 km (5:25 / km) +250m 4:22 / km
Anzac park smashfest. hurt lots, but ran faster than I expected. aim is to lose a minute off that time before the woc trial.
Running warm up/down 15:00 [3]
Tuesday Apr 1, 2008 #
Yoga 1:30:00 [1]
yoga.
been feeling a bit sick since the weekend - sore throat and tired. think its actually a bug this time, but still very annoying. hopefully a few easy days and i'll be ok to start doing some proper training.
been feeling a bit sick since the weekend - sore throat and tired. think its actually a bug this time, but still very annoying. hopefully a few easy days and i'll be ok to start doing some proper training.