Training Log Archive: BombIn the 30 days ending Apr 30, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| 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 | Tu | We | Th | ||||||||||||||||||||||||||||
Thursday Apr 30, 2009 #
Running hills (Anzac Park TT) 27:25 [5] 5.2 km (5:16 / km)
ran with kirra and helen this week, but both bailed on the proper time trial. felt like I could run hard this week, but couldn't really stride out enough to go fast. quads still a bit smashed after tuesday.
Wednesday Apr 29, 2009 #
Running 38:00 [3]
nice easy run. felt better than I expected, but lacked a little on the hills.
Tuesday Apr 28, 2009 #
Running intervals 20:00 [5] 5.0 km (4:00 / km)
10x500m, 500m jog recoveries. Ran with Mark, and Kirra joined us for the warm up. The first half of the session was ok, and I would have been happy to keep them around 1.55 for the rest, but I had a slightly longer rest before the 6th, and after that I seemed to be able to run quicker. A little odd, but I'm not complaining. kinda felt like I'd finally run the slowness from easter and the flu out of my legs.
1.52 (139ave, 170max)
1.53 (167, 175)
1.52 (160, 160)
1.54 (176, 183)
1.54 (173, 180)
1.50 (166, 179)
1.51 (164, 178)
1.51 (173, 181)
1.49 (168, 180)
1.48 (170, 181)
1.52 (139ave, 170max)
1.53 (167, 175)
1.52 (160, 160)
1.54 (176, 183)
1.54 (173, 180)
1.50 (166, 179)
1.51 (164, 178)
1.51 (173, 181)
1.49 (168, 180)
1.48 (170, 181)
Running warm up/down 1:15:00 [2]
warm up, warm down and recoveries between intervals.
pilates 1:00:00 [1]
soon session. a bit hard at the start after not going for a few weeks. I recon its easier to find the right muscles after a smashfest gym session the day before!
Monday Apr 27, 2009 #
Gym 50:00 [5]
Training at Race Elements. Tough session this week - heaps of leg stuff. Getting a bit piss-weak in the arms though - struggling with stuff that was pretty comfortable not long ago.
Cycling 1:11:00 [2] 26.0 km (2:44 / km)
ride to and from RE. slow and tired on the way in (no coffee with breakfast), and slow and stuffed on the way home. even the stop/go sign guy on the hale st bridge roadworks commented on how tired I looked.
helen made me yummy pasta lunch when I got home, and there was milk for coffee (about to make third)
helen made me yummy pasta lunch when I got home, and there was milk for coffee (about to make third)
Sunday Apr 26, 2009 #
Orienteering 40:00 [2]
put out the blue course before the event and collected controls. event went really well, and most people seemed to enjoy the courses which was good. one good dummy spit from a gumpy old bastard who couldn't find one control.
Saturday Apr 25, 2009 #
Orienteering 2:00:00 [3]
putting out controls for the Hardings Paddock event. took about 4 hours, so figured half was running around. Lance has done a good job of avoiding the green stuff with the courses, and it was quite runnable everywhere I was putting out controls.
Thursday Apr 23, 2009 #
Running hills (Anzac Park TT) 28:30 [5] 5.2 km (5:29 / km)
slow this week, still feeling flat after last week. keeping saying I should have a really easy week and recover properly. at least I'll be too busy this weekend organising the hardings paddock event to do any serious training.
Running warm up/down 15:00 [2]
Wednesday Apr 22, 2009 #
Gym 50:00 [4]
training at race elements. 'easier' session, cos the weights were all lighter, but didn't feel any easier cos I'm still really tired.
balancing on swissballs, throwing medicine ball back and forth... but Kathy didn't catch it and scored a fat lip. oops.
balancing on swissballs, throwing medicine ball back and forth... but Kathy didn't catch it and scored a fat lip. oops.
Note
Thinking about having a little cyclones training camp before the woc trials (cos I really need to learn how to orienteer again!). This weekend is no good cos I'm organising the hardings paddock event. 3/5 is a middle at bright view (sounds shit), and 10/5 there is a club event at Braeside.
So the weekend of 9-10/5 looks the best to me - maybe head down to warwick and train on brooklands or cherrabah saturday, and braeside sunday. Anyone keen?
So the weekend of 9-10/5 looks the best to me - maybe head down to warwick and train on brooklands or cherrabah saturday, and braeside sunday. Anyone keen?
C • Cool 1
Tuesday Apr 21, 2009 #
Running intervals 8:00 [5] 2.0 km (4:00 / km)
4x500m with jog back recoveries. had planned to do more, but still feeling crappy, and these were way too hard for the slow times I was running, so cut it short.
1.53, 1.57, 1.58, 1.57.
1.53, 1.57, 1.58, 1.57.
Running warm up/down 50:00 [2]
warm up, warm down and recoveries.
Sunday Apr 19, 2009 #
Orienteering race (NOL Long) 1:34:12 [5] 9.7 km (9:43 / km) +370m 8:09 / km
(sick)
At Lively's Bog. What an epic! Good course, and really enjoyed it, but it was just too much for me today. Didn't feel too bad running (unlike yesterday), but I guess going that fast was never really an option. Didn't feel like I was able to push the pace at all, and kept making little mistakes that cost big time - crossed the swamp too far nth of 1 and had to cross extra green, dropped down to quickly on the second long leg, and had to climb back up, then wobbled all the way to the control - which I didn't see in the gully, and went to the next one. miss read the rocks on 7, and lost a couple of minutes going too far along the spur.
Shannon caught me there, and I think having her there made me pay more attention and stopped making the stupid mistakes in the circle, but still took the wrong route choice on the last long leg - went through the saddle and down around the end of the spurs instead of up and along the top of the ridges.
Another shit run to end a week of shit runs. Now to get things back in gear before the woc trials.
Shannon caught me there, and I think having her there made me pay more attention and stopped making the stupid mistakes in the circle, but still took the wrong route choice on the last long leg - went through the saddle and down around the end of the spurs instead of up and along the top of the ridges.
Another shit run to end a week of shit runs. Now to get things back in gear before the woc trials.
Running warm up/down 15:00 [2]
Saturday Apr 18, 2009 #
Orienteering race (Galaxy sprint) 15:57 [5] 3.0 km (5:19 / km)
(sick)
At Launceston Uni.
Fun sprint - two loops, starting in pairs (with Hanny). Pretty pleased with navigation for this race - only one bad control where I was a little over confident with route choice through the buildings and hesitated a bit near the end - should have just taken the easy way round which wasn't actually much longer.
Legs were hopeless though - only made it halfway across the oval before they started hurting, and felt like walking by the second loop.
Hopefully I feel a bit better tomorrow.
Fun sprint - two loops, starting in pairs (with Hanny). Pretty pleased with navigation for this race - only one bad control where I was a little over confident with route choice through the buildings and hesitated a bit near the end - should have just taken the easy way round which wasn't actually much longer.
Legs were hopeless though - only made it halfway across the oval before they started hurting, and felt like walking by the second loop.
Hopefully I feel a bit better tomorrow.
Running warm up/down 30:00 [2]
Friday Apr 17, 2009 #
Note
(sick)
still feel like shit, but better enough that I'm sick of doing nothing. went for a little walk around dove lake.
Thursday Apr 16, 2009 #
Note
(sick) (rest day)
flu. at least its pissing rain and we can't do anything anyway.
Wednesday Apr 15, 2009 #
Note
(sick)
evil flu continues.
Tuesday Apr 14, 2009 #
Note
(sick)
Went for bushwalk at Lake St Clair, which was ok for the first part, then turned around early, and it really sucked trying to get back to the car. Body temp totally out of control - alternating between pouring sweat and uncontrollable shivering, and really horrible muscle aches.
Monday Apr 13, 2009 #
Orienteering race (Easter Day 3.1) 46:21 [5] 6.1 km (7:36 / km) +130m 6:52 / km
At Royal George. Really like this course. Ran without the belt thing from the physio to see if that would make any difference to the horribleness in my legs, and it did - they finally felt ok running.
Run was ok, but too many little wobbles on nearly every control - mainly dropping too far down the slope and having a 2 contour climb back into every control - adds up pretty quickly. one major mistake on 6? in the rocks - miss interpreted the map (still can't figure it out) - read the big bunch of rocks on the ground as cliffs + bare rock on the map, so dropped down too far and looked at lower rocks. nothing matching (of course) and searched in a few more places. eventually a group of people headed into the cliff-rocks, and my control was in there. random.
Run was ok, but too many little wobbles on nearly every control - mainly dropping too far down the slope and having a 2 contour climb back into every control - adds up pretty quickly. one major mistake on 6? in the rocks - miss interpreted the map (still can't figure it out) - read the big bunch of rocks on the ground as cliffs + bare rock on the map, so dropped down too far and looked at lower rocks. nothing matching (of course) and searched in a few more places. eventually a group of people headed into the cliff-rocks, and my control was in there. random.
Running warm up/down 40:00 [2]
morning run + warmup and warmdown from race
Sunday Apr 12, 2009 #
Orienteering race (Easter Day 2) 1:16:55 [4] 9.3 km (8:16 / km)
At Royal George.
Shit. First control good, then hit the creeks around 2 too high, but thought I was too low, so headed up the creek system. Lots of green, and nothing distinctive on the slopes or valley - so couldn't relocate. hit a creek bend with cliff and control. Shit. Bashed back down the creek - a few more relocations on vague creeks and I figured it out - only to see Jas leaving the control. Shit. 6mins.
Caught Jas over the next couple of legs, but the we made a mistake together on the 4th (still can't figure out the rock mapping there - and the control was hidden). Ran well from then on... except for the last control - where I assumed it was on the road bridge, didn't realise there was another little one back down the creek. another 30secs there. Shit.
Legs felt totally lactic and horrible for the whole race.
Shit. First control good, then hit the creeks around 2 too high, but thought I was too low, so headed up the creek system. Lots of green, and nothing distinctive on the slopes or valley - so couldn't relocate. hit a creek bend with cliff and control. Shit. Bashed back down the creek - a few more relocations on vague creeks and I figured it out - only to see Jas leaving the control. Shit. 6mins.
Caught Jas over the next couple of legs, but the we made a mistake together on the 4th (still can't figure out the rock mapping there - and the control was hidden). Ran well from then on... except for the last control - where I assumed it was on the road bridge, didn't realise there was another little one back down the creek. another 30secs there. Shit.
Legs felt totally lactic and horrible for the whole race.
Running warm up/down 40:00 [2]
morning run + warmup and warmdown from race
Saturday Apr 11, 2009 #
Orienteering race (Easter Day 1) 41:04 [4] 4.9 km (8:23 / km) +190m 7:01 / km
At Diddleum. Pretty cool area - really similar to some NZ terrain with the farmland and plantations. Got a good start on the tricky first control, but the second one was a bit strange - they'd mapped log piles, except this one with a small rock next to it, which they'd mapped instead. I saw the control on a log pile and assumed it wasn't mine and had a look elsewhere until I realised there was a rock there too.
Rest of the course was pretty ok - some wobbles that I really need to get rid of though. Legs felt really heavy, and struggled with the long climbs home.
Rest of the course was pretty ok - some wobbles that I really need to get rid of though. Legs felt really heavy, and struggled with the long climbs home.
Running warm up/down 50:00 [2]
morning run, and warmup and warmdown from race
Friday Apr 10, 2009 #
Orienteering race (Easter prologue) 16:17 [5] 2.9 km (5:37 / km)
At Trevallen in Launceston. What a disaster. After Jetstar stuffing around with our flights, so that we flew in on Friday morning instead of Wednesday night, our flight was then delayed by 1.15, so instead of having more than 2 hours between flying in and starting, I got to the event with 15mins to spare. Total stress! I got a bit of a warmup in (taped ankles on plane), but didn't calm down enough before the start. Al and Mace got a good start in our group, and by the time we got to the first split I was getting things under control. Did the first butterfly great (the powerline side), but then as I was running back across I was trying to figure out which of the loops I was doing first - cos they were overlapping and it looked tricky. Took off on the second butterfly, but never registered the second pivot control on the map - so did both loops from the central pivot control. Damn. Didn't realise until they told me I mp'd and which control I missed (3 times!).
Other than that, I was really happy with the race and got everything else perfectly, and my time would have put me in 4th, despite the extra distance. oh well.
Other than that, I was really happy with the race and got everything else perfectly, and my time would have put me in 4th, despite the extra distance. oh well.
Running warm up/down 30:00 [2]
short warmup, and longer warm down cos I was pissed off
Wednesday Apr 8, 2009 #
Note
(rest day)
another visit to the osteo to get re-aligned before easter. feel heaps better than I did this morning.
Tuesday Apr 7, 2009 #
pilates 1:00:00 [1]
pilates class with the crazy italian instructor. apparently everyone whos been to more than a couple of classes is her best friend and gets a kiss when they arrive. good class, despite the insanity.
Running intervals 8:00 [4] 2.0 km (4:00 / km)
2x1km. was planning on doing 4, but felt so slow and crap that I bailed after 2. 2nd was much better than the first, but still not good. better not to over do things this week. legs are feeling very tight and stiff - probably from gym yesterday.
4.02 (163 ave, 175max)
3.52 (165, 178)
julia s turned up as well (after I ran into her at uni last week), and did her first interval session in a long while.
4.02 (163 ave, 175max)
3.52 (165, 178)
julia s turned up as well (after I ran into her at uni last week), and did her first interval session in a long while.
Running warm up/down 45:00 [2]
Monday Apr 6, 2009 #
Gym 50:00 [5]
training at race elements. Kathy was back this week, and Luke was on school holidays, so he came along too, and drew me a picture. Another big session - new pb - 200kg on leg press. hard work, but didn't feel like a total smashfest, so I recon I'll be ok by the weekend.
Cycling 1:12:00 [3] 28.0 km (2:34 / km)
rode to and from the gym, cos I didn't have a working car. good warm up, and legs felt heaps better by the time I got home. might do this more often, cos the drive in is at least 40mins anyway. saw markg on the way in, and thought he was heading in the same direction, but wasn't.
Thursday Apr 2, 2009 #
Running hills (Anzac Park TT) 27:19 [5] 5.2 km (5:15 / km) +260m 4:12 / km
mud-fest! pissing rain, and all of the creeks were full, and the area around the construction was all ankle deep mud... so a little slippery this week! Still did the fastest time so far this year I think, which I'm pretty happy with - cos I still felt tired from Tuesdays session. running felt good, but that I should be able to go a bit faster, just couldn't today.
Running warm up/down 15:00 [2]