Training Log Archive: BombIn the 30 days ending Nov 30, 2012:
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Thursday Nov 29, 2012 #
Note
(rest day)
Time for a rest day. This week is proving hard, and I feel like I'm just on the verge of both getting sick and some small niggles turning into an injury. Good timing with a week of fieldwork next week - I'm not even going to take my running shoes.
Wednesday Nov 28, 2012 #
Running 44:00 [3]
Easy run in the rain with Lance. Started off ok, then had a bad patch in the middle and got dropped but came good at the end and felt like I was going ok.
Tuesday Nov 27, 2012 #
Running intervals 25:00 [5]
intervals at anzac park, with Lance and Wendy. the big week. 8x 500m on the anzac park loop. times were a bit more consistent than last week and felt like I was running a bit more smoothly. 2.17, 2.18, 2.20, 2.23, 2.20, 2.23, 2.23, 2.19, 2.15.
then did 6x 10 sec hills. these were better than last week, but legs were pretty useless by the end.
then did 6x 10 sec hills. these were better than last week, but legs were pretty useless by the end.
Running warm up/down 40:00 [2]
warm up, recoveries etc
Circuit training 20:00 [5]
usual post intervals strength set, except this time Lance had brought hand weights to use for some of the exercises. Mark will be sad that he missed doing pushup-twists with extra weights.
Monday Nov 26, 2012 #
Cycling (commute) 1:00:00 [3]
very steamy morning, and legs felt pretty ordinary.
Sunday Nov 25, 2012 #
Running 36:00 [3]
Easy run in Anzac park.
Saturday Nov 24, 2012 #
Running long 1:35:00 [3]
Long run from biddy's, with Lance, and biddy, Lina and rob at the start. Did an out-and-back along south boundary road. this run started out much better than any long runs have for a while, but it was a pretty steamy morning with no drinks stops .the run back started to get a bit hurty, but then we started passing the broncos who were out doing pre-season training and they were all in a world of pain. Out run didn't seem to bad then and we cruised home. Nice swim in the pool and awesome breakfast. Highlight was Su Yan's stewed pears with cream and cinnamon.
Thursday Nov 22, 2012 #
Running 1:03:00 [3] 10.0 km (6:18 / km)
Stagger home. hadn't had enough to eat so was really flat and hungry.
Wednesday Nov 21, 2012 #
Running 35:00 [3]
recovery run with Wendy (and Clare, Biddy and Lance at the start). plodded along ok. not as sore as I have been recently on post-intervals runs.
Tuesday Nov 20, 2012 #
Running intervals 20:00 [5]
Intervals in anzac park. the usual 500s, but now up to 7. times were a bit slower than last week, but I think that was cos I was really hungry, and feeling quite flat before the session.
2.18, 2.30, 2.28, 2.26, 2.22, 2.22, 2.26
finished with 6x 10 sec hill sprints with 2 min recovery.
2.18, 2.30, 2.28, 2.26, 2.22, 2.22, 2.26
finished with 6x 10 sec hill sprints with 2 min recovery.
Running 55:00 [3]
warm up, warm down, recoveries etc.
Circuit training 20:00 [4]
general core strength and sledging the boys for not being able to do pushups.
Monday Nov 19, 2012 #
Running 39:00 [2]
Easy run in Anzac park
Sunday Nov 18, 2012 #
Note
(rest day)
Another rest day. Hopefully I'll be back training again soon.
Wednesday Nov 14, 2012 #
Cycling (commute) 1:00:00 [3]
weight:64kg
Tuesday Nov 13, 2012 #
Running intervals 1:00:00 [5]
Intervals at Anzac park. First run in my new inov8s - I got the bare-X-lite 135s. super light... and hopefully fast!.
did a long warm up, then 6x500 (30m climb) round the ring road at anzac park. Started ok, but settled into a suffer-fest quite quickly
2.05, 2.16, 2.20, 2.18, 2.16, 2.14.
Then we did some short hill sprints - x6, all 11-12 secs. the legs were a bit wobbly on the last one.
did a long warm up, then 6x500 (30m climb) round the ring road at anzac park. Started ok, but settled into a suffer-fest quite quickly
2.05, 2.16, 2.20, 2.18, 2.16, 2.14.
Then we did some short hill sprints - x6, all 11-12 secs. the legs were a bit wobbly on the last one.
Gym 20:00 [4]
core strength exercises.
included some sledging of Lance and Mat for not being able to do many pushups.
included some sledging of Lance and Mat for not being able to do many pushups.
Monday Nov 12, 2012 #
Cycling (commute) 1:00:00 [2]
Sunday Nov 11, 2012 #
Note
weight:65kg (rest day)
Couch time. Still stuck on 65.
Saturday Nov 10, 2012 #
Running long 1:32:00 [3] 13.5 km (6:49 / km)
slow but steady run from my place, with Clare, Mark and Lance (and wendy for the first 500m). across anzac park, up through the cemetery, up toilet block, around the ring road and down through frosties and anzac park. felt ok, but never good (or completely awful) so I guess thats ok.
Orienteering 1:00:00 [2]
putting out and collecting controls for park o.
Friday Nov 9, 2012 #
Running 37:00 [2] 5.0 km (7:24 / km)
Easy run around Anzac park in the rain checking control sites for tomorrows event.
Note
weight:65kg
No further progress after the couple of kgs off last weekend, despite a week of being hungry.
Thursday Nov 8, 2012 #
Cycling 1:00:00 [2]
Ride to work, then back to Rosalie to try to fix car. Turned out to be a pressure issue in the fuel tank. Fixed!
Wednesday Nov 7, 2012 #
Running 36:00 [3]
Easy run with Clare and Wendy. Nearly didn't make it...car broke down on the way and is now abandoned in Rosalie. I think it's just a clogged fuel filter or line.Could this be the end of the Suzuki irony?
Tuesday Nov 6, 2012 #
Running intervals 1:00:00 [5]
Intervals at Anzac park. First session in ages, so the aim was just to get the legs used to running quickly again, rather than trying to smash myself.
4x500m, with about 30m climb per 500m.
2.14, 2.20, 2.14, 2.22.
Then we did some short, steep hill sprints. Wendy and I just jogged back down the hill and ran again, but apparently we should have had longer recoveries so the sprints were training atp systems rather than lactate threshold. hills were 18 secs, 18, 18, 18, 16, 16.
rest of time is recovery jogs and warm up, warm down.
4x500m, with about 30m climb per 500m.
2.14, 2.20, 2.14, 2.22.
Then we did some short, steep hill sprints. Wendy and I just jogged back down the hill and ran again, but apparently we should have had longer recoveries so the sprints were training atp systems rather than lactate threshold. hills were 18 secs, 18, 18, 18, 16, 16.
rest of time is recovery jogs and warm up, warm down.
Gym 15:00 [4]
weight:65kg
core strength training after intervals.
Monday Nov 5, 2012 #
Cycling (commute) 1:00:00 [2]
weight:65kg
Sunday Nov 4, 2012 #
Gym 10:00 [3]
Some very token strength work. I need to get some weights cos at the moment I get bored to quickly.
Note
weight:65kg
Less fat, but quite hungry.
Saturday Nov 3, 2012 #
Running 1:18:00 [3] 11.5 km (6:47 / km)
Recovery week long run from the chapel hill side of coottha. Was slow from the start and struggled to keep up with Clare. Nice breakfast after at the little cafe in chapel hill.
Friday Nov 2, 2012 #
Cycling (commute) 1:00:00 [3]
weight:65.5kg
Thursday Nov 1, 2012 #
Note
weight:67kg
After months of denial I retrieved the scales from the garage and confirmed what I had suspected... Eating has overtaken training and I'm now officially fat. less pies for me!