Training Log Archive: GraceEIn the 30 days ending Nov 30, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| 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 | |||||||||||||||||||||||||||
Wednesday Nov 28, 2012 #
Running warm up/down (on & off-road) 24:30 [3] 4.55 km (5:23 / km)
ahr:149
From home to the o-ing.
Orienteering race 31:41 [4] *** 4.2 km (7:33 / km)
ahr:180 max:189 11c
Twilight #5 at Red Hill North (actual distance 4.76km).
Pretty clean run. The only obvious time loss was to c9 – it looked a bit scrappy in the circle so I took the safe route around the track, but still hesitated in the circle and got stuck behind a prickle bush, and used a power pole to confirm my location. Maybe 10-15secs. I knew I lost time because someone I passed at c7 got it ahead of me. Good fun.
Pretty clean run. The only obvious time loss was to c9 – it looked a bit scrappy in the circle so I took the safe route around the track, but still hesitated in the circle and got stuck behind a prickle bush, and used a power pole to confirm my location. Maybe 10-15secs. I knew I lost time because someone I passed at c7 got it ahead of me. Good fun.
Running warm up/down (on & off-road) 23:30 [3] 4.25 km (5:32 / km)
ahr:149
Home again - around the base of Red Hill and down Flinders.
Tuesday Nov 27, 2012 #
Running warm up/down (cycle-path) 16:30 [3] 3.22 km (5:07 / km)
ahr:158
Ran from home to the Boat House on the other side of LBG. Got there with 4mins to spare!
Running race (cycle-path) 19:10 [5] 5.0 km (3:50 / km)
Cross-country at the Boat House (East).
So I wore my GPS watch/HR monitor because I wanted to know my time (obviously!), I wanted to check the exact distance and I was interested to see some HR data for a high-intensity race. So I was annoyed when I finished and realised that I had pressed stop instead of start at the start and had no data at all! :(
The race - I felt pretty good early on, probably because I had done a proper warm-up for a change. I was sitting with the leading men and then I thought that they were going a bit slow and might be holding me back hahaha. So I edged forward and was leading at 1.5km :O Then the three men glided past me and my legs suddenly felt heavy and I knew I was in for some pain. The next 3.5km involved the usual mental flogging to just keep moving and breathing (at a slightly decent pace).
So I wore my GPS watch/HR monitor because I wanted to know my time (obviously!), I wanted to check the exact distance and I was interested to see some HR data for a high-intensity race. So I was annoyed when I finished and realised that I had pressed stop instead of start at the start and had no data at all! :(
The race - I felt pretty good early on, probably because I had done a proper warm-up for a change. I was sitting with the leading men and then I thought that they were going a bit slow and might be holding me back hahaha. So I edged forward and was leading at 1.5km :O Then the three men glided past me and my legs suddenly felt heavy and I knew I was in for some pain. The next 3.5km involved the usual mental flogging to just keep moving and breathing (at a slightly decent pace).
Running warm up/down (cycle-path) 19:30 [2] 3.46 km (5:38 / km)
ahr:148
Home again after.
Monday Nov 26, 2012 #
Note
(rest day)
Sunday Nov 25, 2012 #
Running (paths) 1:25:30 [3]
From Honeysuckle Creek carpark to Booroomba Rocks and back, then a short out-and-back on the fire trail that heads to Orroral Valley. Bit shorter than planned due to time constraints. Lovely and warm!
Saturday Nov 24, 2012 #
4 PM
Running 1:24:00 [3] 13.5 km (6:13 / km) +384m 5:27 / km
ahr:158 max:188
Isaacs, Wanniassa and Farrer Ridges. Did a ~1min effort up to the highest point on Isaacs to see what I could get my heart rate up to :) #easilyamused
http://connect.garmin.com/activity/246133038
http://connect.garmin.com/activity/246133038
Friday Nov 23, 2012 #
Running (on & off-road) 1:01:00 [3]
To Redders, around and back home.
Thursday Nov 22, 2012 #
Running (streets) 21:00 [3]
Real short one from home to clear the head and get some fresh air - then to Denby for Skyfall premiere! :D
Wednesday Nov 21, 2012 #
Orienteering race 29:42 [5] *** 4.8 km (6:11 / km)
19c
Twilight #5, Remembrance Park.
Great course, thanks Lizzie! I was doing ok until c14 - I ran most of the leg well but then coming into the area I got lazy and didn't match features well (at all), ending up sailing below the circle and heading onwards towards c2. The terrain looked familiar so I realised I must have gone too far. Might have lost close to a minute? Also got confused on the way to c17 when I came across some seats and stuff when I wasn't expecting to (big stop to look at the map). Nice warm evening.
Great course, thanks Lizzie! I was doing ok until c14 - I ran most of the leg well but then coming into the area I got lazy and didn't match features well (at all), ending up sailing below the circle and heading onwards towards c2. The terrain looked familiar so I realised I must have gone too far. Might have lost close to a minute? Also got confused on the way to c17 when I came across some seats and stuff when I wasn't expecting to (big stop to look at the map). Nice warm evening.
Running warm up/down 10:00 [2]
Tuesday Nov 20, 2012 #
Running hills (path) 15:15 [4]
Black Mt Run-up at 12.45pm.
Bit slow today, quads felt pretty flat... probably due to the 48mins "tempo" yesterday evening and the long run on Sunday. Effort factor was high though, so goal achieved.
Bit slow today, quads felt pretty flat... probably due to the 48mins "tempo" yesterday evening and the long run on Sunday. Effort factor was high though, so goal achieved.
Running (on & off-road) 42:00 [3]
From work to the start (14mins) and from the finish back to work (28mins).
Monday Nov 19, 2012 #
Orienteering race (score) 48:55 [4] ** 10.39 km (4:42 / km)
18c
Street-O at Griffith/Narrabundah.
As usual, tricky to decide which two controls to drop. My route was ok in the end, but in the beginning I proved once again that I can't make macro and micro route-choices at the same time, taking completely the wrong road at one point and running a long way in the wrong direction. Don't trust me with a street map!
As usual, tricky to decide which two controls to drop. My route was ok in the end, but in the beginning I proved once again that I can't make macro and micro route-choices at the same time, taking completely the wrong road at one point and running a long way in the wrong direction. Don't trust me with a street map!
Running warm up/down 8:00 [2]
From home to the start and back with Matt.
Sunday Nov 18, 2012 #
3 PM
Running 1:41:00 [3]
In Tidbinbilla from the visitor's centre with Matt. Up a newish path to Gibraltar Rocks, then along some fire trails on the far side of the ridge to Devil's Gap, then back down into the valley and back along the road.
Saturday Nov 17, 2012 #
5 PM
Running (on & off-road) 1:14:00 [3]
To Red Hill, around and along, then back home.
Friday Nov 16, 2012 #
Note
Anna Meares was guest speaker at today's CPA Congress lunch, which was cool (and a refreshing change from the rest of the day!).
6 PM
Running hills (footpath) 10:00 [5]
10 x 1min hill reps up Carnegie Crescent in Narrabundah.
Running warm up/down (streets) 50:00 [3]
The rest of the run...~12mins through Griffith as a w/u, jog-back-down recoveries, and a longer cool-down through Red Hill and Griffith.
Thursday Nov 15, 2012 #
Note
Busy after work so no running.
Wednesday Nov 14, 2012 #
Orienteering race 29:28 [5] *** 5.1 km (5:47 / km)
16c
Twilight #4, Farrer Ridge.
Pretty good in general, nice little course.
Pretty good in general, nice little course.
Running 39:00 [3]
5min w/u and a longer cool-down over Wanniassa Hill, briefly into Isaacs then over Farrer Hill.
Tuesday Nov 13, 2012 #
Running race 19:19 [5] 5.0 km (3:52 / km)
X-country at Barrenjoey Drive. Pretty pleased with my time (previous runs in Nov 11 and Feb 12 were 19.36 and 19.41). Went out pretty hard behind a lady who pulled away from me quite a bit over the 3 lap course. It's a tad short of 5km if I remember correctly, but it's off tarmac with hills so it feels tough!
Running warm up/down (cycle-path) 22:00 [2]
Actually did a proper warm-up for once, ran to the public loos and back (~10mins). Was it 'ride around Lake BG' day or something? So many cyclists out!!
Monday Nov 12, 2012 #
Note
(rest day)
Sore knee thing, so took it easy.
Sunday Nov 11, 2012 #
Running (fire trail) 1:52:11 [4] 21.1 km (5:19 / km)
Deep Space Half Marathon, from Honeysuckle Creek to Orroral Valley tracking station and return (involving a big descent into Orroral and a fun climb out again! :s).
The hardest part was the 7.30am start. Up at 5.30 after 4.5hrs sleep. The run itself went ok. I had a battle with another lady early on, she would sprint past me up the hills and then I would pass her on the flat. I thought (hoped) that surely someone who runs in a skirt won't beat me and sure enough on the third hill she didn't pass me and I settled into my own race. I had a sore back-of-the-knee which was weird and I was worried that if it got worse I would have to stop, but it settled down ok. At the bottom of the big descent (~7.5km) I had a pee stop which wasted some time but I thought it was worth it. Near the end of the race, my sore knee (the muscle right on the underside) was sore again on the downhill and I had to limp a bit.
In general, not a bad run and I felt pretty good energy-wise, but think without some of the faffing and a better hill climb I could have done a minute or two quicker. Won a huge bottle of wine though so can't complain!
The hardest part was the 7.30am start. Up at 5.30 after 4.5hrs sleep. The run itself went ok. I had a battle with another lady early on, she would sprint past me up the hills and then I would pass her on the flat. I thought (hoped) that surely someone who runs in a skirt won't beat me and sure enough on the third hill she didn't pass me and I settled into my own race. I had a sore back-of-the-knee which was weird and I was worried that if it got worse I would have to stop, but it settled down ok. At the bottom of the big descent (~7.5km) I had a pee stop which wasted some time but I thought it was worth it. Near the end of the race, my sore knee (the muscle right on the underside) was sore again on the downhill and I had to limp a bit.
In general, not a bad run and I felt pretty good energy-wise, but think without some of the faffing and a better hill climb I could have done a minute or two quicker. Won a huge bottle of wine though so can't complain!
Running warm up/down 5:00 [2]
Very tiny warm-up jog. Although a beautiful morning, it was really quite cold!
Saturday Nov 10, 2012 #
4 PM
Running (on & off-road) 56:00 [3]
Got dropped off at Red Hill, ran around there and then back home.
Friday Nov 9, 2012 #
Running (off-road) 54:30 [3]
Loop on Red Hill.
Thursday Nov 8, 2012 #
6 PM
Running intervals (cycle-path) 32:00 [4]
7mins then 5 x 5mins (2mins jog recs). It was meant to be 6 x 5mins but I accidentally ran 7mins for the first rep. Went around the lake (Parkes, over Commonwealth Bridge, Jerrabomberra wetlands).
Running warm up/down 44:00 [3]
10mins w/u, 10 recs, 24 w/d (including 12mins exploring/getting stuck/back-tracking in the wetlands).
Wednesday Nov 7, 2012 #
Orienteering 28:39 [3] *** 3.4 km (8:26 / km)
23c
Twilight #3, Radford College. Very wet!
Running warm up/down 5:00 [3]
Tuesday Nov 6, 2012 #
Note
(rest day)
Monday Nov 5, 2012 #
7 PM
Running (streets) 1:01:30 [3]
Forrest, Deakin, Forrest, Red Hill, Griffith. Keepin it real.
Sunday Nov 4, 2012 #
8 AM
Running race (walking path) 1:38:27 [4] 12.0 km (8:12 / km) +1400m 5:11 / km
Bright Alpine Climb Day 2, Mt Feathertop (1922m).
Another beautiful day greeted us. This race started from the park in Harrietville and followed a nice walking track which zig-zagged up the closest spur and just kept going, all the way up to the hut at the very top of the ridge/spur. The track then headed out along a steep and narrowish ridge, right up to the pinnacle of Feathertop where the finish line, a man with a stopwatch and clipboard, and a heap of melting snow was waiting.
So, my quads were pretty painful, as expected, but I just got on with it. The gradient was really good most of the way, so I got into a good enough rhythm and put my head down for an hour. I had been told about a ‘hut’ so was looking out for that… after 70mins I came across a sign saying the hut was in 1km. 1km!! It was a long 1km too… I reached the hut at 80mins. Soon after, I got cold as we hit the final exposed ridge and so I put my jacket on. I had to walk up some/most of the last bit as I was pretty spent. At the top I ate some snakes that Matt had carried up. In our usual fashion we didn’t have any water but I didn’t feel thirsty so it was ok. Awesome finish line with great views although I don’t remember looking at the views unfortunately because I was cold and fatigued and not soaking up the moment. Will have to come back and do it again!
Another beautiful day greeted us. This race started from the park in Harrietville and followed a nice walking track which zig-zagged up the closest spur and just kept going, all the way up to the hut at the very top of the ridge/spur. The track then headed out along a steep and narrowish ridge, right up to the pinnacle of Feathertop where the finish line, a man with a stopwatch and clipboard, and a heap of melting snow was waiting.
So, my quads were pretty painful, as expected, but I just got on with it. The gradient was really good most of the way, so I got into a good enough rhythm and put my head down for an hour. I had been told about a ‘hut’ so was looking out for that… after 70mins I came across a sign saying the hut was in 1km. 1km!! It was a long 1km too… I reached the hut at 80mins. Soon after, I got cold as we hit the final exposed ridge and so I put my jacket on. I had to walk up some/most of the last bit as I was pretty spent. At the top I ate some snakes that Matt had carried up. In our usual fashion we didn’t have any water but I didn’t feel thirsty so it was ok. Awesome finish line with great views although I don’t remember looking at the views unfortunately because I was cold and fatigued and not soaking up the moment. Will have to come back and do it again!
10 AM
Running 1:25:33 [2] 12.0 km (7:08 / km)
Back down the mountain with Matt. Quads were screaming at me!! I preferred running up :s
1 PM
Note
Made our way back to Canberra after driving around the area for a bit (with lunch at Mount Beauty). Shame that little thing called work got in the way and we couldn’t stay for the next two days of races! Was really well organised and a great bunch of people, not to mention the tasty array of snacks waiting for everyone at the finish :)
Saturday Nov 3, 2012 #
8 AM
Running race (fire trails) 1:06:37 [4] 11.1 km (6:00 / km)
Bright Alpine Climb Day 1, Mystic Mountain (915m).
This was the baby of the four peaks so the race was an up and down from the town in the valley below (Wandiligong). Early on there was a very steep climb, then a bit of a contouring section, then another crazily steep climb (hands-on-knees walking while trying not to slip back down at the same time!). Then a bit more climbing on a single-track to the summit (30.15), then along the ridge with at least three ‘bumps’ to go over (more hands-on-knees walking!). Then some very steep descents, finishing off more gently as the fire trail made its way back to the town.
I gave it a good go and was pleased with my race. I was disappointed that it was an up and down as I knew the down would stuff-up my quads but there was nothing I could do about that other than to not run it.
This was the baby of the four peaks so the race was an up and down from the town in the valley below (Wandiligong). Early on there was a very steep climb, then a bit of a contouring section, then another crazily steep climb (hands-on-knees walking while trying not to slip back down at the same time!). Then a bit more climbing on a single-track to the summit (30.15), then along the ridge with at least three ‘bumps’ to go over (more hands-on-knees walking!). Then some very steep descents, finishing off more gently as the fire trail made its way back to the town.
I gave it a good go and was pleased with my race. I was disappointed that it was an up and down as I knew the down would stuff-up my quads but there was nothing I could do about that other than to not run it.
Running warm up/down 20:00 [2]
11 AM
Note
Spent part of the day up in Mt Buffalo National Park doing some nice little walks. Mid-afternoon we made a visit to the Bright Brewery to use up our free beer vouchers which we got at the race. Dinner in Myrtleford and camping in Porepunkah.
Friday Nov 2, 2012 #
Note
(rest day)
Driving down to Bright after work.
Thursday Nov 1, 2012 #
Note
(rest day)