Training Log Archive: Bomb

Mtb SS ride at Bunya, with AB and Kirra. checked out a few different trails which were really cool. AB spent most of the ride bitching about Aido after she worked out he hadn't really changed the 18 cog on her bike to a 20, so she spent a lot of the ride in struggle town.

not particularly long run from Biddy's. Ran with Clare, and the boys ran a bit quicker. feeling very flat, but put in a big effort on the biggest hill cos there were muppet cyclists (in xc gear + body armour, riding fire trails) walking up that needed to be smoked.

Its all about performance

http://www.youtube.com/watch?v=Vn29DvMITu4

C • MC SpandX 3

river loop on my own cos AB and james both bailed. boring.

morning gap creek ride with kirra (sort of - we both did our own thing). back to winter this morning - undershirt and armwarmers required! on the tractor, and went out to some of the outer trails that aren't on the usual loop. good to ride something a bit different, and it might take a few goes before I get the hang of riding some of the rock gardens.

sprint-o intervals at UQ st lucia, tricky short courses set by biddy, with olly, kieran and jamie. 4x 2.30 to 3.30 intervals, and then the same in reverse from memory. various start orders at 30 secs for the first set, then 10secs for the last 4. nav ok, but had trouble reading the map in the dark.

Race Elements. unload week, and needed it. legs are stuffed.

lap of the uni with Kirra, with 2x3 hill sprints.

Cotswold.(sandstone) ran course 1, and things were going badly from the start. miss read the map and started heading off on a route choice mission to 2. realised there was an extra control in the middle, but before it became a massive mistake, but the compass bearing to correct was way off, and came into the rock scarp too far to the right and then went the wrong way. a few mins lost there. another appalling compass effort to 2, with a couple of equally shit relocation efforts mid leg... and miss read the rocks when I finally got there. went too high and massively overshot 3, and then crap bearings had me searching in the wrong rocks on 4 and 5. to 5 I think I'd spent more time making mistakes than actually orienteering properly, and I'd been out about an hour.
nav improved from there, mainly just cos it was easier, but by then I was running like shit, and having a bit of a suffer fest with the hills and heat. still a little off with the compass, but at least getting within sighting range of the controls. finally read the rock correctly on 13. but then was too high on the next two controls. and another compass shocker on the last control (relocated off the car park).

it was a good course - nice and technical to show up all of my current navigational weaknesses, and scare me into doing some o training before the nationals carnival.
running was pretty average too - just not coping with the hills or rough stuff very well. more time in the forest required!!

long run from Clare's with Clare, Thor, Jon and Mark. still feeling very unfit! need to do some more/quality training.
pool after was nice!

fixing up the tractor - new tyres w/ stans tubeless (cos I'm hopeless at not hitting stuff with the rigid fork). discovered that you can put too much air into the tyre while trying to get the bead to sit. kaboom!

late arvo SS ride with Dan at gap creek. first half hour or so I wasn't so good on the bike, but then got into the groove of riding the tractor.

the caramel cupcakes finally got cooked, and they were a very delicious post-ride afternoon tea!

city lights tour

started out as a very cruisy run with Tia, but then she turned around so I did the last bit by myself and ended up running pretty hard.

Race Elements. hard week this week, and Kathy was just back from a week skiing, so her legs were totally stuffed. I was a kind and sympathetic training partner.... or not.

nice cruisy ride at Daisy hill with Jen on the C group ride. A was snake pacing jodie for some world champs training efforts, and B was the SS boys. coffees and death-by-bacon at the local cafe. food was good but the waitresses were so dumb!

making cakes for 'cupcakes for puppies' for the rspca. I'm making vanilla ones, and sticky date pudding ones, and kirra's making zucchini ones.

a not particularly long run with Clare. from slaughter falls, round the ring rd to simpsons falls and up the track, ring rd again to the lookout and back down the track to slaughter falls. been feeling a bit average - sore throat and stuff, but not really enough to not train, so I was just slow. hit the french patisserie for coffee and croissant after.

liver roop with AB. coffee and fruit toast at sol bakery after.

Redcliffe via Samford and Eatons crossing rd, with Dan and Ungerer, who was as offensive as usual. Was ok on the flats, but pretty shit on the hills, and Dan pushed me up a couple. Breakfast and coffee at banjos in Redcliffe - looks to be a tassie-banjos, just a long way lost. and then needed a coke hit with about half an hour to go. well and truely boxed by the end.

its a holiday here today, so the rest of the day will be devoted to naps and eating.

C • eatons crossing 2

stupidly hard pilates class.

Intervals with Olly, and warm up with Kirra also. just a short session today to see if I can get my legs to run fast again. 2x1k with 2min rec. intervals were slow - 4.01 and 4.04 and felt pretty terrible, but I think I was running better (not so much of an ultra-shuffle) after the session than before.

Race elements. Kathy was off skiing, so it was just me to cop all the pain. tough session with heaps of stability work.

Kersbrook Glades. entered the long course, but I don't think I was really up for it today. area was steep and thick, but most of the early legs had pretty obvious track options. found the hills tough going to start, and then legs gave out entirely at the end, and had to walk anything slightly steep or thick. would have called it quits earlier, but I knew the nicest part of the course was the end.
only nav time losses were on controls that were in the wrong place. otherwise the control sites were all very easy.

C • feel like a sandy run on Fraser Island? 2

liver roop with AB. pretty cruisy pace, without being slow. finished up at sol bakery at west end cos AB started work there at 7. coffee and muffin for breakfast - yum! life is good when the barista is a fellow caffine-junkie-cyclist.

hmmm, trog is very empty again this week. didn't really mean for that to happen, but i've decided i'm not running for a little while so my marathon injuries go away properly this time (inside L knee, and R achilles). Planned to get out on the roadie, but its ust been too hard to get out on these (not particularly - its only brisbane) cold mornings.

Race Elements. with Kathy and Bec. new program this week. heaps of stability stuff in this program, which I wasn't so good at.

Mtb at gap creek with Bec and Helen. took the duelly out, cos my legs were feeling pretty fried, and that turned out to be a good decision cos I couldn't stand and climb at all.
Been trying to teach Helen some mtb skills (yeah, I know - me teaching someone else how to ride a bike is pretty funny), with limited success.... she totally overcooked a corner on jacobs and launched otb into a ditch. elbow was apparently stuffed (I wasn't particularly convinced), so she walked out and we rode back to the cars and came back and picked her up. She had decided it needed to go to hospital, and I decided I needed some coffee first. Coffee was good, and helen got some staff priority treatment, so the wait at the PA wasn't insanely long. Bad sprain. Ice and panadol.

long run from O'Reilly's to Binna Burra. I ran in a group with Rachel, Clare and Ali, and the boys (Olly, Mark, Blair and James) ran from BB to OR and we swapped keys in the middle. Very nice run, as always up there, but hadn't really recovered enough from last week for such an outing. The first half was fine, but then my L itb started hurting and I needed to walk a bit. had been worried about the inside of my L knee, but that didn't start hurting till later. itb was manageable if we walked the climbs (not many of those fortunately).
Clare's itb was similarly misbehaving, so we did the whole run along the border track, but Rachel and Ali ran the Coomera circuit track on the way back instead.
The last 30mins or so were pretty painful - pretty much everything that had been hurting at the end of last week's race joined the pain party. It was interesting how running for 2 1/2 hours seemed so short after running twice that long last week!
Lunch at Canungra was pretty good after.