Training Log Archive: BombIn the 31 days ending Jan 31, 2009:
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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 | |||||||||||||||||||||||
Friday Jan 30, 2009 #
Note
(rest day)
flew to canberra for the coaching course. tired, busy.
wanted to do a riverloop in the morning, but it was pissing rain.
wanted to do a riverloop in the morning, but it was pissing rain.
Wednesday Jan 28, 2009 #
Running intervals 16:00 [5] 4.0 km (4:00 / km)
first intervals of 2009! 4x1km w/ 2min rec. this was really slow, and hurt, a lot. but surprisingly not in my legs. seemed to be totally limited by my lack of ability to get enough oxygen into my body, which is probably related to not being able to get my heart rate up very high.
running felt a bit strange - legs were ok, but core muscles had no idea what to do, and upper body was a world of lactic pain. 1st and 3rd are slightly uphill.
4.04 (151 ave, 173 max)
3.56 (164, 178)
4.09 (167, 180)
4.03 (167, 180)
running felt a bit strange - legs were ok, but core muscles had no idea what to do, and upper body was a world of lactic pain. 1st and 3rd are slightly uphill.
4.04 (151 ave, 173 max)
3.56 (164, 178)
4.09 (167, 180)
4.03 (167, 180)
Running 6:00 [1]
walk/jog recoveries
Running warm up/down 45:00 [3]
Tuesday Jan 27, 2009 #
Gym 45:00 [4]
training at race elements. new programme, and I don't think this one is as hard (but I think Bec was going easy on me after the training camp)
Monday Jan 26, 2009 #
Orienteering 30:00 [4]
star relay @ aramara east (model area), set by olly. hard work up and down the hills, and made a couple of dumb mistakes. in a team with patch, and finished up 2nd, despite some major first leg issues as he discovered that SI boxes totally mess up your compass - oops!
Note
detour via rainbow beach and double island point. very nice swim!!, and much nicer drive than the highway!
Note
ridiculously hot and humid weekend. fortunately it rained on most of our sessions (haven't run this much in the rain in qld ever!), but the heat definitely limited the amount of training possible.
yay for teslin maps!
yay for teslin maps!
Sunday Jan 25, 2009 #
Orienteering 20:00 [3]
putting out controls
Orienteering 1:10:00 [5]
east part of hidden glen (erosion area near the road on the first part of the aus champs courses)
ran 2 sets of 3 intervals - 400m jog, 400m terrain interval, ~1km control picking/micro O. significantly easier for me cos I knew where the controls should have been, and I'd put out half of them, but still a tricky area, and good to get some high intensity terrain work in.
ran 2 sets of 3 intervals - 400m jog, 400m terrain interval, ~1km control picking/micro O. significantly easier for me cos I knew where the controls should have been, and I'd put out half of them, but still a tricky area, and good to get some high intensity terrain work in.
Orienteering 50:00 [3] 6.0 km (8:20 / km)
relocation exercise @ hunters hut creek. set by patch and jamie. ran with olly. generally ok, and no probs relocating. had a small issue finding one control site in a formline gully in light green. olly couldn't be bothered finding crossing places in the creek, so had a bit of a swim. the creek farted when my feet touched the bottom. yuck!
Saturday Jan 24, 2009 #
Orienteering 50:00 [3]
control picking exercise at graveyard creek, set by biddy. nice little course, but totally lost concentration after the first half - went back and re-did a couple, and was a bit better after that. issues with running+map reading too. finally got back in the groove towards the end of the course.
very hot and humid, despite a storm just before we started running.
very hot and humid, despite a storm just before we started running.
Friday Jan 23, 2009 #
Running 41:30 [3]
another slow, yucky, sweaty run.
I hope its just the heat and humidity thats making me so slow at the moment, cos otherwise I'm depressingly unfit.
I hope its just the heat and humidity thats making me so slow at the moment, cos otherwise I'm depressingly unfit.
Wednesday Jan 21, 2009 #
Running 1:00:00 [3]
slow, hot, sweaty, yucky run.
Tuesday Jan 20, 2009 #
Running 35:00 [3]
easy run with Wendy from her place.
Monday Jan 19, 2009 #
Gym 45:00 [4]
training at race. unload week this week, thank goodness. totally flat and struggled with my wussy half sets today.
lack of pre-training coffee probably didn't help (no milk left this morning), but I don't think it was the whole problem.
lack of pre-training coffee probably didn't help (no milk left this morning), but I don't think it was the whole problem.
Sunday Jan 18, 2009 #
Cycling 3:00:00 [3]
ride from the block up burnett crk rd to the upper valley. detour via the swimming hole at waterfall gully on the way home.
Saturday Jan 17, 2009 #
Running long 1:38:00 [3]
long run from clare;s place. ran the first part with clare, richie and ian. then found mark. the oldies cut the run short and we did a longer loop at the end. swim at the end was awesome.
Friday Jan 16, 2009 #
Cycling 1:30:00 [3]
Kathys b'day ride at gap creek. cake and champers after
Thursday Jan 15, 2009 #
Note
(rest day)
visit to the osteopath again today, so no training.
did have a crazy idea about going running early this morning, but didn't get home till way late last night, so that got canned.
did have a crazy idea about going running early this morning, but didn't get home till way late last night, so that got canned.
Wednesday Jan 14, 2009 #
Cycling 1:41:00 [4] 50.0 km (2:01 / km)
trolls ride. didn't get dropped this week! ride was fast (especially for my poor legs). 50kph down the corso was somewhat challenging.
Tuesday Jan 13, 2009 #
Note
(rest day)
got my orthotics today!
Monday Jan 12, 2009 #
Gym 55:00 [5]
training at race elements. load week - ow! kathy was back this week, yay!
Running 43:00 [1]
very slow recovery run
Sunday Jan 11, 2009 #
Cycling 1:40:00 [3] 40.0 km (2:30 / km)
ride from mum and dads place out to the block for mowing/planting trees/fixing stuff. Fixed the gutter on the shed with a hammer, an old juice tin, some fencing wire and some blue telecom rope.
Dad had his new hunting bow out. had a laugh at his target which was set up on a fridge box, but I guess thats still pretty hard to hit from 200m. I tried, but I couldn't even pull the bow back - arms are too weak, or too short. I'm going with too short.
Dad had his new hunting bow out. had a laugh at his target which was set up on a fridge box, but I guess thats still pretty hard to hit from 200m. I tried, but I couldn't even pull the bow back - arms are too weak, or too short. I'm going with too short.
Saturday Jan 10, 2009 #
Running long 1:30:00 [4]
long and fast run from Thors place. legs were totally dead to start with, but came good after about 20mins. the run goes over coottha to chapel hill, then round the side and back to Thors, so I have this delusion that after the big climb its flat... when really its just one short climb after the other. the pace was being set by macca to start, then Ian had us totally strung out for the run home. hard work, and hit the wall with about 15mins to go.
first long run for new brisbanite markg.
first long run for new brisbanite markg.
Friday Jan 9, 2009 #
Cycling 1:30:00 [3]
afternoon ride at gap creek with the girls (and a couple of token boys). fun, and will have to make this a regular gig. helen stacked a couple of times, and got a flat.
Wednesday Jan 7, 2009 #
Cycling 1:15:00 [4] 35.0 km (2:09 / km)
river loop. started with trolls, but got dropped after about 20 mins. legs just not used to that intensity.
Tuesday Jan 6, 2009 #
Note
(rest day)
was planning a river loop this morning before going to the osteo (recons its better not to exercise for a day after so all the adjustments do stuff), but my bike had a flat tyre. 3 tyre changes later I still didn't have a working front wheel, and had run out of time (found all the dodgey tubes now, and they're in the bin!). looks like some bike maintenance is in order for this evening.
Monday Jan 5, 2009 #
Gym 45:00 [5]
training at race elements. gym is looking sparkly and new after its paint job over xmas. lifting heavy stuff again was a bit of a shock to the system, but got going ok, and seem to be way less fatigued than I was before I went away (yay). up to 70kgs on squats... bit wobbly on the first set!
Running 40:00 [3]
easy run out to long pocket. felt a bit flat to start off, but the run home felt good. awesome sunset
Friday Jan 2, 2009 #
Cycling 2:00:00 [3]
mtb ride in the warumbungles. very long climb, but awesome descent at the end.
Thursday Jan 1, 2009 #
Cycling 1:30:00 [3]
mtb ride at in wombat forest at woodend. cool track, not scary like you yangs, but heaps of fun and hard to ride fast.