Training Log Archive: GraceEIn the 28 days ending Feb 28, 2013:
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| 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 Feb 28, 2013 #
Note
(rest day)
Wednesday Feb 27, 2013 #
Note
(injured) (rest day)
Tuesday Feb 26, 2013 #
Note
(injured) (rest day)
Monday Feb 25, 2013 #
Orienteering (streets) 20:00 [3] ** 3.67 km (5:27 / km)
11c (injured)
Street-O at Yarralumla. Knee was still pretty bad so stopped after 20mins. I can see some guilt-free rest days coming up!! :D
C • knee 3
Sunday Feb 24, 2013 #
3 PM
Running (fire trails) 2:42:00 [3] 28.0 km (5:47 / km)
Long run with Matt down in Namadgi NP, starting at a car park a couple of kms past the turn-off to the Clear Hill campground. It was a lovely run through beautiful bush and open valleys which linked up various fire trails to form a squarish loop. We set off in the drizzle and ended in similar weather though the majority of the run was dry and perfect conditions for running. From about 70mins my right knee started to hurt and it got progressively worse until I was pretty much limping by the end. The ITB hasn’t flared up since Feb 2009 and before that in Aug 2004 so I guess I’m about due some problems there. Big run last weekend then three hard sessions during the week probably made it a bit tight and then this run really aggravated it. My main concern is that I’m entered in a 6 hour rogaine next weekend and can’t see how it’s going to be fine for that but I’ll have to wait and see.
Saturday Feb 23, 2013 #
10 AM
Running tempo (cycle-path) 33:40 [5] 8.0 km (4:13 / km)
8km threshold run around the East Basin (anticlockwise), aiming for 4.10min/km pace. Ran the first three and a half kms with Matt before he peeled off to do a different (easier ;) run. I struggled with the pace but was nearly on track until the final km where there was an awfully strong headwind and I did a 4.21 split. Hard work!
Running warm up/down 15:00 [2]
W/u and w/d with Matt.
Friday Feb 22, 2013 #
Note
(rest day)
Thursday Feb 21, 2013 #
Running (on & off-road) 45:00 [3]
From the top of Flinders, around the NW part of Red Hill then back home.
Wednesday Feb 20, 2013 #
Running intervals (cycle-path) 30:14 [5]
1 x 3km then 3 x 1.5km around the East Basin (anticlockwise) plus a bit extra towards Anzac Parade, then back through Barton.
3km - 12.15mins, HR ave/max 181/186
1500m - 5.59, 180/185
1500m - 5.56, 180/187
1500m - 6.04, 182/188
3km - 12.15mins, HR ave/max 181/186
1500m - 5.59, 180/185
1500m - 5.56, 180/187
1500m - 6.04, 182/188
Running warm up/down 31:00 [3]
9mins w/u, 12 cool-down and recs of 4mins and 3 x 2mins (mostly walking for the recoveries).
Tuesday Feb 19, 2013 #
Running (on & off-road) 58:00 [3]
To Red Hill and back.
Monday Feb 18, 2013 #
Running tempo (cycle-path) 25:00 [4]
Lunchtime run - triangle including round the back of parliament house.
Running warm up/down (cycle-path) 19:00 [3]
Sunday Feb 17, 2013 #
Note
(rest day)
I had planned to run but it didn't eventuate. No biggie.
Saturday Feb 16, 2013 #
10 AM
Running (on & off-road) 3:30:30 [3] 33.3 km (6:19 / km)
"The Canberra Three Peaks", Ainslie, Blackie and Davo (plus three hills - Mt Pleasant, Little Blackie and Red Hill). I did this run so that I didn't have to have a shit night's sleep and then get up at 5am to do a 30km trail race at Stromlo on Sunday. I think it was a win overall??
So I hadn't picked an exact route or measured it or anything - just aiming for over 2.5hours so yeah, big tick there! Gels and water at the taps on Ainslie (1hr) and Blackie (2hrs), plus a drink at a bubbler I happen to pass round the back of parliament house. Had a nasty stitch on the final stretch home which was annoying. Was a bit tired by the time I finished ;) Then it was out to Fyshwick to nail some chores (then a mad clean of the house before hosting til 2am).
So I hadn't picked an exact route or measured it or anything - just aiming for over 2.5hours so yeah, big tick there! Gels and water at the taps on Ainslie (1hr) and Blackie (2hrs), plus a drink at a bubbler I happen to pass round the back of parliament house. Had a nasty stitch on the final stretch home which was annoying. Was a bit tired by the time I finished ;) Then it was out to Fyshwick to nail some chores (then a mad clean of the house before hosting til 2am).
Friday Feb 15, 2013 #
Running (paths) 52:00 [3]
On Red Hill.
Thursday Feb 14, 2013 #
Running intervals (bouncy grass) 20:00 [5]
12 x 400m with 1min walk/stand recoveries (5mins between the 6th & 7th) around a cricket pitch.
85secs, 85, 84, 85, 85, 84, 86, 84, 87, 88, 89, 88.
Really hard and horrible :P
85secs, 85, 84, 85, 85, 84, 86, 84, 87, 88, 89, 88.
Really hard and horrible :P
Running warm up/down 20:00 [2]
To the oval and back.
Wednesday Feb 13, 2013 #
Running (on & off-road) 1:05:00 [3]
To Red Hill and back.
Tuesday Feb 12, 2013 #
Note
(rest day)
Monday Feb 11, 2013 #
Note
(rest day)
Sunday Feb 10, 2013 #
Running race (fire trail) 1:01:22 [4] 11.0 km (5:35 / km)
2013 Kosciuszko run, from Charlotte's Pass to the summit. Didn't feel great, period pains still lingering after a terrible night with not much sleep, despite the very peaceful and comfy camp spot. Got the run done; 3rd to the top but the other two suckers had entered the up-and-down so they had to race back down and I could take it easy :)
Running (fire trail) 58:38 [3]
The run back down (I stopped my watch and walked the last km or so). Matt and I both picked up a $300 cheque, a trophy and a medal, and enjoyed the personalities and enthusiasm of the Polish organisers very much!
Saturday Feb 9, 2013 #
Note
Ran for 5mins then just walked for 20 (around Griffith) as had some period pains and couldn't be bothered running really.
Later we drove to Kosciuszko NP to camp at Sawpit campground. We walked the waterfall track loop which took around 90mins and got back just on dark. Saw three echidnas!
Later we drove to Kosciuszko NP to camp at Sawpit campground. We walked the waterfall track loop which took around 90mins and got back just on dark. Saw three echidnas!
Friday Feb 8, 2013 #
Note
(rest day)
Thursday Feb 7, 2013 #
8 PM
Running tempo (cycle-path) 50:00 [4]
2 x 25min tempo with a 5min walk/stretch recovery in between.
Ave pace: 4.28m/k then 4.29 for the 2nd.
Around the central and east basins.
Ave pace: 4.28m/k then 4.29 for the 2nd.
Around the central and east basins.
Running warm up/down 20:00 [2]
Wednesday Feb 6, 2013 #
8 PM
Running (on & off-road) 49:30 [3]
To Red Hill, over Davo and back. Got a record to the top of Flinders, a record slowest time of 14mins :s Good views of Manuka oval with lights from the top of Davo, they even put some fireworks on for me just as I was nearing home. The cockies didn’t like it though.
Tuesday Feb 5, 2013 #
Running intervals (streets & cycle-path) 43:30 [4]
5 x 2km (2min easy recoveries).
Pace: 4.36min/k, 4.16, 4.21, 4.17, 4.16. Few hills in the first and third.
Through Forrest to Deakin, under Adelaide Ave then turned left, five or so blocks along there then down the green corridor to the lake, then stuck beside the lake to Kingston.
Pace: 4.36min/k, 4.16, 4.21, 4.17, 4.16. Few hills in the first and third.
Through Forrest to Deakin, under Adelaide Ave then turned left, five or so blocks along there then down the green corridor to the lake, then stuck beside the lake to Kingston.
Running warm up/down 23:00 [3]
8mins w/u, 8 recs, 7 w/d.
Monday Feb 4, 2013 #
Note
(rest day)
Sunday Feb 3, 2013 #
Running race (fire trail) 2:20:32 [4] 25.0 km (5:37 / km)
Mt Tennent 25km mountain race, including 2 x bushfolds Flat out-and-backs. Paced it pretty well I guess, just steady as usual. Fine on the flattish bits, a bit slow on the ups (quite steep!) and taking it very carefully on the downs thanks to my old-lady knees which got very painful. Al was moving very strongly and pulled away from me up Tennent - at the end I was a few minutes behind in second.
Saturday Feb 2, 2013 #
Running (paths) 46:00 [3]
On Red Hill, with Matt for the first part. Getting some fresh air after a busy day.
Friday Feb 1, 2013 #
Note
(rest day)
I love rest days. It's not that I'm pleased that I don't have to run, but that I can use that time to do other things!