Training Log Archive: GraceEIn the 31 days ending Jul 31, 2007:
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Tuesday Jul 31, 2007 #
Running intervals (grass) 28:00 [5]
Bilbies Training - Dickson Ovals.
1 x 2min / 1 min easy
1 x 3min / 1 min easy
1 x 4min / 2 min easy
1 x 3min / 1 min easy
1 x 2min / 1 min easy
3 mins easy then we did it all again. Naturally, I hated it. But I felt good for the last 3min and 2min intervals and that was pleasing, and I was happy with myself for doing the whole session.
1 x 2min / 1 min easy
1 x 3min / 1 min easy
1 x 4min / 2 min easy
1 x 3min / 1 min easy
1 x 2min / 1 min easy
3 mins easy then we did it all again. Naturally, I hated it. But I felt good for the last 3min and 2min intervals and that was pleasing, and I was happy with myself for doing the whole session.
Running (recoveries) 15:00 [2]
Running warm up/down 17:00 [3]
Sunday Jul 29, 2007 #
Road Bike 1:25:00 [3]
Woke up at 1pm so orienteering wasn't an option. Around Lake Burley Griffin from Macquarie.
Saturday Jul 28, 2007 #
Orienteering race 32:08 [5] ** 4.4 km (7:18 / km)
shoes: I need to buy o shoes
'Black Mt'.
Struggled on the hills. But it was a nice day for a run.
Struggled on the hills. But it was a nice day for a run.
Mt Bike 1:04:00 [3]
To orienteering and back on tracks through Aranda and Black Mt. I took plenty of wrong tracks on Black Mt, why do I find it so confusing there??
Friday Jul 27, 2007 #
Running (streets) 20:00 [4]
Old skool loop. Feeling strong, breathing pretty good.
Running (streets) 19:00 [3]
First and last bit of run.
Thursday Jul 26, 2007 #
Note
I can't believe Rasmussen is out of the Tour. I even stayed up late last night to watch him win the stage. I don't feel like training anymore. At least Evans is doing ok...
Running (fothpaths) 57:30 [3]
To Aranda ovals and over the pedestrian overpass, then west along Belconnen Way joining onto Old Skool loop which I did in reverse. So familiar yet so different....
Feeling alright after the last two days' efforts.
Feeling alright after the last two days' efforts.
Wednesday Jul 25, 2007 #
Running hills (cyclepath) 11:20 [5]
Hills - Aranda.
8 x approx 85secs.
I hate hills.
8 x approx 85secs.
I hate hills.
Running (footpaths) 36:30 [3]
Run to Aranda and back.
Tuesday Jul 24, 2007 #
Running intervals (grass) 23:30 [5]
Bilbies training - Dickson Ovals.
7 x VW (so named due to the shape of the interval - approx 650m).
100m recovery between reps.
I didn't mind tonight's session because I like running in straight lines; reminded me of hockey training.
7 x VW (so named due to the shape of the interval - approx 650m).
100m recovery between reps.
I didn't mind tonight's session because I like running in straight lines; reminded me of hockey training.
Running warm up/down (grass) 13:00 [2]
Sunday Jul 22, 2007 #
Running (tracks) 1:20:00 [3]
Feeling exhausted from the moment I got out of bed (at 11am). Dreaded the 90min run I planned to do, started... wanted to stop all the time and had no energy....hit the base of Black Mt and sat on a rock for 10mins, jogged the straightest way home and when I hit 80mins I walked home (20mins). I think I know what's wrong with me and another rest day should clear it up.
The Pinnacle, Mt Painter, Aranda, Black Mt, then cyclepath home.
The Pinnacle, Mt Painter, Aranda, Black Mt, then cyclepath home.
Saturday Jul 21, 2007 #
Running (tracks) 1:01:30 [3]
Thought about running the ACT cross-country champs, then went back to sleep.
To Bruce's Ridge and some of the flatter parts of Black Mt. Feeling tired but it was a pleasant evening. Didn't take music (getting very sick of 2006 tunes!).
To Bruce's Ridge and some of the flatter parts of Black Mt. Feeling tired but it was a pleasant evening. Didn't take music (getting very sick of 2006 tunes!).
Friday Jul 20, 2007 #
Running (Mostly footpaths) 36:00 [3]
Woo.. lunch time training. Around Lake BG (bridge to bridge) plus out to the National Museum to make the run a bit longer.
Thursday Jul 19, 2007 #
Running intervals (Streets) 18:00 [5]
Normal loop round the burbs, plus an extra block.
6 x 3mins (2mins recovery)
Felt rubbish on the warm up, but ok during the reps.
6 x 3mins (2mins recovery)
Felt rubbish on the warm up, but ok during the reps.
Running 25:30 [3]
10mins warm-up, recoveries, 5.5mins cool down.
Wednesday Jul 18, 2007 #
Running (Streets) 31:00 [2]
So there was no snow today :( It was even sunny all day... how boring. I forced myself out of the house at 8pm for a wee jog to loosen the legs, had four layers on which I was loving for the first 10mins and then slightly regretting for the last 20. I didn't feel very bouncy but it was ok I suppose and the slow pace meant I wasn't coughing too much.
Tuesday Jul 17, 2007 #
Note
(sick)
A max of 5 degrees and snow tomorrow. Can't wait.
C • yuck 2
Monday Jul 16, 2007 #
Note
(sick)
Sunday Jul 15, 2007 #
Orienteering race 33:04 [5] *** 4.8 km (6:53 / km) +210m 5:39 / km
(sick)
Australian Relay, 'Single's Forest'.
Tassie team with sister Jas and Anthea. Went out first and to be honest I found the spur/gully terrain really boring and had to focus on running 100% of the time (which wasn't fun). Exited c4 very poorly losing about 30s, then remained about 20s behind Jo and Tracy, who were both running strongly, to the finish. My team finished a creditable 7th and having a senior mens and womens team was a big improvement on last year when we didn't have either competing in the relays. Look out!
I then thought I had a long drive home but it was nothing compared to Anthea who had 2000km back to Mt Isa!
Tassie team with sister Jas and Anthea. Went out first and to be honest I found the spur/gully terrain really boring and had to focus on running 100% of the time (which wasn't fun). Exited c4 very poorly losing about 30s, then remained about 20s behind Jo and Tracy, who were both running strongly, to the finish. My team finished a creditable 7th and having a senior mens and womens team was a big improvement on last year when we didn't have either competing in the relays. Look out!
I then thought I had a long drive home but it was nothing compared to Anthea who had 2000km back to Mt Isa!
Running warm up/down 10:00 [2]
My warm up was a 100m sprint to the graveyard as I was running massively late due to lots of slow drivers on the way out there. I didn't cool down much either.... did lots of standing around shivering.
Saturday Jul 14, 2007 #
Note
(sick)
Relieved when I woke up to find I had survived the night in my tent. Camping was a crazy idea! I blame my sister who said it was fine last weekend.
Orienteering race 1:08:19 [4] **** 9.4 km (7:16 / km) +350m 6:08 / km
Australian Long Champs, 'Nguluway'.
My favourite kind of terrain, and the course was heaps of fun. Really good concentration throughout and I didn't even get a song in my head (unusual!). Got all of the controls well, simplifying alot but reading the map well into each control. 3.5mins behind Hanny over a classic, gotta be happy with that :)
My favourite kind of terrain, and the course was heaps of fun. Really good concentration throughout and I didn't even get a song in my head (unusual!). Got all of the controls well, simplifying alot but reading the map well into each control. 3.5mins behind Hanny over a classic, gotta be happy with that :)
Running warm up/down 25:00 [2]
Friday Jul 13, 2007 #
Note
Loooong drive up to Dubbo at 5am to watch the JWOC Relay. It was very exciting but the coldest day I've experienced in a long time. Then I watched the Aus Schools Relay, which Tassie won :) So cold by this stage I was 99% sure I wasn't going to jog around the Aus Champs model map.
Orienteering 30:00 [2]
At 4pm I thought I really should go to the model map to get my head into gear for tomorrow. And I actually really enjoyed it! It was very unusual for me to be orienteering but not racing as I don't seem to do much orienteering training, and I pottered along in the late sun reading the map well.
Thursday Jul 12, 2007 #
Note
(sick) (rest day)
Today was gonna be a rest day anyway so no drama. Not that sick but enough to know training in sub-zero temperatures wouldn't do any good.
Wednesday Jul 11, 2007 #
Note
(sick)
Tuesday Jul 10, 2007 #
Running intervals (grass) 26:30 [5]
Bilbies training, Dickson Ovals.
2 x 600m
2 x 1200m
2 x 600m
(200m recovery between each).
2 x 600m
2 x 1200m
2 x 600m
(200m recovery between each).
Running warm up/down (grass) 15:00 [2]
Monday Jul 9, 2007 #
Note
JWOC Classic today - aw my little bro came 37th! Top stuff. And way to go Simon and Vanessa!
Running (Streets) 41:00 [3]
Thought I would do the Springvale Dr - Murranji St - Petterd St loop for a change. It was good to orienteer again on the weekend, JWOC and all is giving me a bit of motivation that I need to get me through the next month.
Sunday Jul 8, 2007 #
Note
Watched JWOC Sprint - very exciting! Crazy atmosphere and such close times. I was very proud of all the Aussies.
Orienteering race 15:23 [5] *** 2.7 km (5:42 / km)
Dubbo Dash, 'Sandy Beach'.
A mass-start so I wasn't overly looking forward to it. Pace was really quick for the first few controls, I was with a small group until c4 (Sophie, Tash), then I took at slightly straighter line crossing the nettly creek and broke away from those around me there (a norwegian was a fair distance ahead of us by this stage).
A real slog back along the side of the river but I pushed hard and gained on the leader by a little bit in the final controls. It was more fun than I thought it would be and good sprint training. And the sun came out for us.
A mass-start so I wasn't overly looking forward to it. Pace was really quick for the first few controls, I was with a small group until c4 (Sophie, Tash), then I took at slightly straighter line crossing the nettly creek and broke away from those around me there (a norwegian was a fair distance ahead of us by this stage).
A real slog back along the side of the river but I pushed hard and gained on the leader by a little bit in the final controls. It was more fun than I thought it would be and good sprint training. And the sun came out for us.
Running warm up/down 20:00 [2]
Saturday Jul 7, 2007 #
Event: JWOC 2007
Orienteering race 1:12:20 [4] *** 9.5 km (7:37 / km) +350m 6:26 / km
NSW Champs, 'Tuckland State Forest'.
I started and then made a stupid mistake(s), the kind I haven't made since I started orienteering properly in 2001. Eventually I decided that I was LOST. Spent 30-60secs stood still trying to work out where I was. Emma W ran past which told me I was somewhere between the start and c1 (yes this did help). I worked it out eventually and I was on the line but only 1/3 towards c1 (lost over 4mins to Jo, 6 to Hanny).
I then ran 1-13 at a pace I knew I couldn't maintain, but I was pissed-off. Got all 21 controls well and ran as hard as I could to make up time. Not the straightest line to c12 and took the safe (slower) route to c16.
Happy with how I made up time and how hard I ran after a crap start. Not concentrating as much as I would have liked but it didn't seem to matter. Had Good Charlotte's Dance Floor Anthem (ace song) in my head. Pleased to come 3rd.
I started and then made a stupid mistake(s), the kind I haven't made since I started orienteering properly in 2001. Eventually I decided that I was LOST. Spent 30-60secs stood still trying to work out where I was. Emma W ran past which told me I was somewhere between the start and c1 (yes this did help). I worked it out eventually and I was on the line but only 1/3 towards c1 (lost over 4mins to Jo, 6 to Hanny).
I then ran 1-13 at a pace I knew I couldn't maintain, but I was pissed-off. Got all 21 controls well and ran as hard as I could to make up time. Not the straightest line to c12 and took the safe (slower) route to c16.
Happy with how I made up time and how hard I ran after a crap start. Not concentrating as much as I would have liked but it didn't seem to matter. Had Good Charlotte's Dance Floor Anthem (ace song) in my head. Pleased to come 3rd.
Running warm up/down 20:00 [2]
Friday Jul 6, 2007 #
Note
(rest day)
Travelling up to Dubbo after work.
Thursday Jul 5, 2007 #
Running (Streets) 1:01:00 [3]
slept:6.0 weight:54kg
Old skool loop with an additional bit through Aranda. Surprisingly it was cold and wet. My lungs felt a bit weak and that could have been from the cold air. I also felt sick, and that could have been from the massive packet of crisps I ate 2 mins before I started running, but I'm not sure.
Wednesday Jul 4, 2007 #
Note
I was going to go running today.... but, yeah.
Tuesday Jul 3, 2007 #
Running intervals (grass) 20:00 [5]
Bilbies training, Dickson Ovals.
1 x 2km (400m recovery)
1 x 1km (200m)
2 x 400m (200m)
Felt ok. I should have done a bit more but I didn't feel like it. At least I did something.
1 x 2km (400m recovery)
1 x 1km (200m)
2 x 400m (200m)
Felt ok. I should have done a bit more but I didn't feel like it. At least I did something.
Running warm up/down 20:00 [2]
Jogging extra slow so I could get my session over 30mins.
Monday Jul 2, 2007 #
Running (Streets) 15:00 [5]
Springvale Dr - Murranji St - Petterd St loop.
5 x 2mins
5 x 1min
(1 minute recovery between each).
5 x 2mins
5 x 1min
(1 minute recovery between each).
Running (Streets) 24:30 [3]
Before and after, and recovery between intervals.
Sunday Jul 1, 2007 #
Note
Too hungover to do anything.
What a terrible week of training.
What a terrible week of training.