Training Log Archive: GraceEIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
6 PM
Running 39:00 [3]
Griffith, Red Hill, Forrest.
Sunday Apr 29, 2012 #
3 PM
Running 1:29:00 [3] 14.7 km (6:03 / km)
Was dropped at Majura Pines and ran to Hackett Hill, top of Mt Ainslie, Campbell Hill, Mt Pleasant, Kings Bridge and then home.
Saturday Apr 28, 2012 #
8 AM
Running race 20:26 [5] 5.0 km (4:05 / km)
Canberra Parkrun (first ever!), at Lake Ginninderra. 8am start so I won't be a regular at these, but thought I would make an effort to support the first event ;)
The course was nice but I wasn't really up for a hard run so early and as a result it was tough to maintain a decent pace. Small consolation was that the course was in fact 130m too long so actual pace was 3.59min/km. Good turnout of 91 runners including a bunch of orienteers.
The course was nice but I wasn't really up for a hard run so early and as a result it was tough to maintain a decent pace. Small consolation was that the course was in fact 130m too long so actual pace was 3.59min/km. Good turnout of 91 runners including a bunch of orienteers.
Running warm up/down 10:00 [2]
Maybe not even 10 minutes :s
Friday Apr 27, 2012 #
6 PM
Running (streets) 32:00 [3]
Forrest and Griffith.
Thursday Apr 26, 2012 #
6 PM
Running intervals 20:00 [5]
Narrabundah, Red Hill, Griffith - 10 x 90secs (30secs rec). Old skool.
Running 21:00 [3]
10mins w/u, 11 w/d but had to detour around an accident + emergency services blocking my usual Canberra Ave crossing.
Wednesday Apr 25, 2012 #
9 AM
Running 1:26:00 [3]
weight:55kg
ANZAC Day run with Shannon and Allison. We ran from O'Connor to Ainslie, War Memorial, Campbell Hill and back round the front of Ainslie. Followed by yummy pancakes and coffee as promised! :D
Tuesday Apr 24, 2012 #
7 PM
Running 59:00 [3] 11.15 km (5:17 / km)
With Matt around Narrabundah, Red Hill & Forrest.
Monday Apr 23, 2012 #
5 PM
Running (on & off road) 1:11:00 [3] 12.44 km (5:42 / km)
To Red Hill (the hill, not the suburb), along that and then down to the lake via Parliament House. Back along the lake to Kingston.
Sunday Apr 22, 2012 #
2 PM
Running 1:22:00 [3] 13.32 km (6:09 / km)
Isaacs Ridge, Wanniassa, Farrer Reserve.
Saturday Apr 21, 2012 #
5 PM
Running 1:10:00 [3] 12.92 km (5:25 / km)
From the War Memorial, along the base of Mt Ainslie, up to Hackett Hill, along to the saddle and back around the east side of Mt Ainslie. Um, kind of forgot it gets dark before 6pm, even on weekends! I started running at 5.15 so the second half was in complete darkness. I just had to assume the fire trail was flat and hope the assumption held.
Friday Apr 20, 2012 #
7 AM
Running (on & off road) 1:00:00 [3] 9.82 km (6:07 / km)
Wooo morning run (my second ever before work?). To Red Hill, up Davo's trig and along the next two hills, then back home. The mist hadn't fully cleared on top but twas still nice.
Thursday Apr 19, 2012 #
6 PM
Running 50:00 [3] 9.19 km (5:26 / km)
Lap of the lake (east loop, anticlockwise for a change) with Matt.
Wednesday Apr 18, 2012 #
6 PM
Running 40:00 [3] 7.16 km (5:35 / km)
Griffith and Red Hill (suburb, not the hill).
Tuesday Apr 17, 2012 #
7 PM
Running (streets) 33:00 [3]
Griffith, three minutes too long.
Monday Apr 16, 2012 #
7 PM
Running (Step 1) 20:00 [2]
Griffith with Matt.
Sunday Apr 15, 2012 #
Running race 1:27:46 [5] 21.1 km (4:10 / km)
shoes: DS Trainers
Canberra Half Marathon.
Saw this was on a few months ago and thought I may as well do it. My aim was to run a solid race with good pacing and no crashing and dying in the last third. I was annoyed with the fanatical 7am start, but managed to make it to the start line which was thankfully only 5mins jog away from my flat.
I set off and really made sure I didn't sprint out of the blocks like normal, passing the one km mark at 4.03 and the second at 8.13. From there I felt settled at a good pace and looked at my watch each 5km:
5km 20.55
10km 41.38 (20.43)
15km 62.25(?) (~20.47)
20km 83.25(?) (~21.00)
Really happy to have a relatively painless Half done and dusted, getting rid of all the bad feelings of last September's awful experience. About a minute down on my PB from 2010 but bang-on what I predicted and was aiming for today. Lovely sunny morning for it and an enjoyable course :) 9th Female.
Saw this was on a few months ago and thought I may as well do it. My aim was to run a solid race with good pacing and no crashing and dying in the last third. I was annoyed with the fanatical 7am start, but managed to make it to the start line which was thankfully only 5mins jog away from my flat.
I set off and really made sure I didn't sprint out of the blocks like normal, passing the one km mark at 4.03 and the second at 8.13. From there I felt settled at a good pace and looked at my watch each 5km:
5km 20.55
10km 41.38 (20.43)
15km 62.25(?) (~20.47)
20km 83.25(?) (~21.00)
Really happy to have a relatively painless Half done and dusted, getting rid of all the bad feelings of last September's awful experience. About a minute down on my PB from 2010 but bang-on what I predicted and was aiming for today. Lovely sunny morning for it and an enjoyable course :) 9th Female.
Running warm up/down 15:00 [2]
Not a great deal of either.
Saturday Apr 14, 2012 #
3 PM
Running 32:00 [3]
Griffith, Forrest, and back via Telopea Park school to pick up race packs.
Friday Apr 13, 2012 #
Note
(rest day)
Thursday Apr 12, 2012 #
6 PM
Running 28:00 [3]
Griffith. Was just hoping the footpath was flat, coz I couldn't see it beneath my feet.
Wednesday Apr 11, 2012 #
Note
(rest day)
Tuesday Apr 10, 2012 #
Note
(rest day)
Monday Apr 9, 2012 #
Orienteering race (Easter Day 3) 46:03 [4] *** 5.4 km (8:32 / km)
12c
Relay Distance - Rosenthal Creek.
Super awesome terrain! Potentially very fast in places but so easy to come unstuck if not completely on top of things. I had good concentration today and it paid off with a good result. I picked features off the whole way which slowed me down a tad but I didn't really want any blow-outs. Still, I did lose ~1min at c9... I had jumped from feature to feature most of the way there, but had run down the hill too quickly so came on to the edge of the control circle earlier than I expeced. I doubted myself too quickly and wasted 1min having a little think. If I had looked at 'the bigger picture' it should have been obvious where I was. Gotta stop throwing away time like that! 1st place, 30secs ahead of Tracey.
Really fun courses/terrains this weekend and pleased with the outcome, my first Easter win since juniors in 2003 :)
Super awesome terrain! Potentially very fast in places but so easy to come unstuck if not completely on top of things. I had good concentration today and it paid off with a good result. I picked features off the whole way which slowed me down a tad but I didn't really want any blow-outs. Still, I did lose ~1min at c9... I had jumped from feature to feature most of the way there, but had run down the hill too quickly so came on to the edge of the control circle earlier than I expeced. I doubted myself too quickly and wasted 1min having a little think. If I had looked at 'the bigger picture' it should have been obvious where I was. Gotta stop throwing away time like that! 1st place, 30secs ahead of Tracey.
Really fun courses/terrains this weekend and pleased with the outcome, my first Easter win since juniors in 2003 :)
Running warm up/down 10:00 [2]
Just a warm-up. After the presentations we drove back to Brisbane and caught our flight to Canberra.
Sunday Apr 8, 2012 #
Orienteering race (Easter Day 2) 1:29:37 [4] *** 11.1 km (8:04 / km)
17c
Long Distance - Shanty Gully.
This event was out west of Warwick, so completely different terrain. I set off and made it to c8 but after an annoyingly scrappy start. Then I began the 26 minutes of hell... a long run/bash up a steep spur, over a hill and along some smaller hill tops. The climb and distance weren't the problem, it was the thick lantana, constant buzzies & prickles and non-stop spiderwebs. I found the first section up the spur the worst, and at one point I was completely stuck in some lantana. There was lots of fighting and zig-zagging throughout the leg. To add salt to wound, I somehow missed the gully containing the control at the end. My o-pants couldn't be seen beneath the layer of prickles, and it was an experience like no other, lets just say that.
I enjoyed my 2 cups of water at c10 ;) and then carried on but tripped over a broken fence which I had seen but was too retarded to lift my foot up over. I bashed both knees pretty badly and sat down for a while, but as I found I could still move I started going again. I finished ok through the last controls but it was back in the flatter, easier stuff. I was also distracted by my left ear which had somehow become blocked from the inside and was really annoying as my breathing was really loud in my head and my balance was affected. Before I knew it I was at the finish! Great fun to do a proper classic race, and fantastic run by Rachel (I finished 2nd, 4mins down).
This event was out west of Warwick, so completely different terrain. I set off and made it to c8 but after an annoyingly scrappy start. Then I began the 26 minutes of hell... a long run/bash up a steep spur, over a hill and along some smaller hill tops. The climb and distance weren't the problem, it was the thick lantana, constant buzzies & prickles and non-stop spiderwebs. I found the first section up the spur the worst, and at one point I was completely stuck in some lantana. There was lots of fighting and zig-zagging throughout the leg. To add salt to wound, I somehow missed the gully containing the control at the end. My o-pants couldn't be seen beneath the layer of prickles, and it was an experience like no other, lets just say that.
I enjoyed my 2 cups of water at c10 ;) and then carried on but tripped over a broken fence which I had seen but was too retarded to lift my foot up over. I bashed both knees pretty badly and sat down for a while, but as I found I could still move I started going again. I finished ok through the last controls but it was back in the flatter, easier stuff. I was also distracted by my left ear which had somehow become blocked from the inside and was really annoying as my breathing was really loud in my head and my balance was affected. Before I knew it I was at the finish! Great fun to do a proper classic race, and fantastic run by Rachel (I finished 2nd, 4mins down).
Running warm up/down 15:00 [2]
Saturday Apr 7, 2012 #
Orienteering race (Easter Day 1) 38:36 [4] *** 4.6 km (8:23 / km)
13c
Middle Distance on 'Over The Border'.
Another awesome map with distinctive rocky outcrops surrounded by vague sections. I lost 3mins on c1 by messing up mid-leg and then messing up in/near the control circle. I concentrated harder after that and ran well until c8 where I thought I was looking for 156 so when the control said 117 I carried on looking for my control. After doing a few circles and finding another control, I checked my descriptions again and realised 117 was mine! Goodbye 2.5mins!! Pretty dumb. Clean through the last string of controls but finished over 4 minutes down (for 4th place).
Another awesome map with distinctive rocky outcrops surrounded by vague sections. I lost 3mins on c1 by messing up mid-leg and then messing up in/near the control circle. I concentrated harder after that and ran well until c8 where I thought I was looking for 156 so when the control said 117 I carried on looking for my control. After doing a few circles and finding another control, I checked my descriptions again and realised 117 was mine! Goodbye 2.5mins!! Pretty dumb. Clean through the last string of controls but finished over 4 minutes down (for 4th place).
Running warm up/down 20:00 [2]
Friday Apr 6, 2012 #
Orienteering race 15:10 [5] *** 2.3 km (6:36 / km)
21c
Easter Prologue Sprint, Wilmot's Waterholes.
Great area for a bush sprint, really enjoyed it. Didn't miss much, just a direction error out of c5. Close race with Vanessa!
Mum had a great run to help us secure the family relays title :)
Great area for a bush sprint, really enjoyed it. Didn't miss much, just a direction error out of c5. Close race with Vanessa!
Mum had a great run to help us secure the family relays title :)
Running warm up/down 30:00 [2]
Thursday Apr 5, 2012 #
Note
(rest day)
Flying to QLD after work.
Wednesday Apr 4, 2012 #
Running (streets) 30:00 [3]
Forrest/Red Hill/Griffith. Darkness!
Running 6:00 [5]
6 x 1min (1min rec).
Tuesday Apr 3, 2012 #
Running 23:00 [2] 3.83 km (6:00 / km)
Gentle through Griffith.
Monday Apr 2, 2012 #
Note
(rest day)
Sunday Apr 1, 2012 #
Orienteering race (Red 1) 1:05:09 [4] *** 7.8 km (8:21 / km)
23c
ACT League event 2, Tharwa Tor (sl dist. 6.3km).
I enjoyed it although tired/slowed quite a bit during the last third and had some trouble crossing fences (also in the last third). Navigation-wise it went pretty well although I got pushed around by the prickles at c5 (ended up too low) and slow going into c6 (stuck in some prickles). Despite the prickly bits, I thought it was a good map and fun course!
I enjoyed it although tired/slowed quite a bit during the last third and had some trouble crossing fences (also in the last third). Navigation-wise it went pretty well although I got pushed around by the prickles at c5 (ended up too low) and slow going into c6 (stuck in some prickles). Despite the prickly bits, I thought it was a good map and fun course!
Running warm up/down 8:30 [2] 1.36 km (6:15 / km)
Warm-up jog.