Training Log Archive: GraceEIn the 31 days ending Jan 31, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| 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 | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||
Thursday Jan 31, 2008 #
Running hills (cyclepath) 10:00 [5]
10 x 1min hill reps at Aranda.
I felt ok and was running a bit further than last week for each rep.
I felt ok and was running a bit further than last week for each rep.
Running 50:00 [3]
shoes: Runners - old
To the hill, recoveries between reps, and then up Aranda and back through the suburb to Macquarie.
Wednesday Jan 30, 2008 #
Running 56:30 [3]
shoes: New sneakers
Aranda - Black Mt - Aranda - Mt Painter.
Had to run in the morning so I could go to the PM's XI match. The cricket was boring (of course) but it's all about the beer and company yeah...
Had to run in the morning so I could go to the PM's XI match. The cricket was boring (of course) but it's all about the beer and company yeah...
Tuesday Jan 29, 2008 #
Running race (grass) 19:25 [5] 5.0 km (3:53 / km)
shoes: Runners - old
ACTCCC Cross-country on Stromlo's 2.5km course.
Yay, new 5km PB! Went out hard, and my watch said 9:28 at halfway so I thought that was good. After about 1km into the second loop I got a stitch; it was really bad and I got annoyed and had to slow down. I didn't think it would go away but after 500m of running funny it went and then I had lots of energy to do a hard final km (up the hill) to the finish. Stoked with the time considering the hiccup in the middle.
Matt had a fantastic run so it was a good day :)
Yay, new 5km PB! Went out hard, and my watch said 9:28 at halfway so I thought that was good. After about 1km into the second loop I got a stitch; it was really bad and I got annoyed and had to slow down. I didn't think it would go away but after 500m of running funny it went and then I had lots of energy to do a hard final km (up the hill) to the finish. Stoked with the time considering the hiccup in the middle.
Matt had a fantastic run so it was a good day :)
Running warm up/down 25:00 [2]
10 up, and 15 down with Al, Jase and Matt.
Monday Jan 28, 2008 #
Note
(rest day)
A rest day. I even felt like going for a run once or twice which was a bit unusual but a good thing I'm sure.
Sunday Jan 27, 2008 #
Running 1:22:00 [3]
Around the base and along the top of Isaac Ridge, over to Wanniassa then to Farrer Ridge and back to the car at Isaac. Had cheesecake and coffee for breakfast (pre-run) and so felt quite thirsty for the second part of the run.
Saturday Jan 26, 2008 #
Running (cyclepath) 30:00 [4]
I decided to join Alison and Jase on a run, but was unaware of what I was getting myself into. Turned out Jase was doing one of his marathon training sessions; 16km at 4:30 pace. I was hoping for a jog, so after 30mins of this quick pace I was feeling quite tired, legs were a bit wobbly etc so dropped out at the western end of the lake and wasn't much use to the others at all.
Running 40:00 [3]
10min warm-up plus the run back along the North side of Lake BG at an easier pace.
Yay, I cracked my training week record of 7.5hrs! And I still have a day spare....hmmm...
Yay, I cracked my training week record of 7.5hrs! And I still have a day spare....hmmm...
Friday Jan 25, 2008 #
Running 35:00 [3]
A run round the Pinnacle in the morning.
Running hills (cyclepath) 10:00 [5]
shoes: Runners - old
10 x 1min hill reps up the Aranda cyclepath. It was tough, but a good work-out for my abs and arms and I think it was good for me as I am generally quite weak at hills.
Running (footpath) 37:30 [3]
Run to Aranda hills session and back, as well as recoveries between reps.
Thursday Jan 24, 2008 #
Running 35:00 [3]
This was the start and end of my run. The run went from Hackett carpark, around the base of Ainslie, up the zig-zag path to the top, down the ridge to the saddle then over Hackett Hill and back down to the car.
Running 30:00 [4]
This was the middle part of my run. It involved 1min on/1min off plus a hard climb up Ainslie.
Wednesday Jan 23, 2008 #
Road Bike 1:15:00 [3]
shoes: Specialized
Lots of tinkering with brakes etc to get them realigned and tyres in good shape, but it was worth it as the ride was really smooth. Went around Lake BG.
Orienteering race 36:54 [4] ** 5.3 km (6:58 / km)
shoes: New sneakers
Summer series event at Aranda. Lots of prickles and spiders :(
Running 34:00 [3]
shoes: New sneakers
Ran with Matt to Aranda for the orienteering, and we came home via the side of Mt Painter.
Tuesday Jan 22, 2008 #
Running 36:00 [3]
shoes: New sneakers
Around the Pinnacle.
Mt Bike 28:00 [3]
Rode to Stromlo to meet Matt and Kez for intervals.
Running intervals (grass) 20:00 [5]
shoes: Runners - old
5 x 1km cross-country loop (running off 5:30). Had planned to do 4 but after I had finished the 4th, the boys encouraged me to do another so I did.
3:50
3:47
3:44
3:43
3:51
I found them slightly easier to do than 2 weeks ago, and it was good to have others to do them with.
3:50
3:47
3:44
3:43
3:51
I found them slightly easier to do than 2 weeks ago, and it was good to have others to do them with.
Running warm up/down 16:00 [2] 3.0 km (5:20 / km)
With Kez and Matt, 1 loop to warm-up and one to cool-down.
Monday Jan 21, 2008 #
Running 42:00 [3] ***
shoes: Old sneakers
I ran through the Canberra Uni campus with the old map for 20mins, and then ran to Macquarie.
Sunday Jan 20, 2008 #
Running long 1:56:00 [3]
shoes: New sneakers
Went for a drive down to Corin Dam with Matt to check the area out. We found a track that wasn't sign-posted but had pink tapes leading up the ridge so we decided to see where it went.
The track climbed steeply for ages and ages, but eventually came out on an old vehicle track and the climb from then on was more gradual. We continued up the ridge through nice forest until we came to what could potentially have been the top of the ridge, but we weren't sure because it was very misty and we couldn't see anything.
It had been over an hour, I was very cold by now so I headed back and Matt when on a bit further. The descent was lovely, the last bit very steep and I can't believe I didn't complain more on the way up!!
The track climbed steeply for ages and ages, but eventually came out on an old vehicle track and the climb from then on was more gradual. We continued up the ridge through nice forest until we came to what could potentially have been the top of the ridge, but we weren't sure because it was very misty and we couldn't see anything.
It had been over an hour, I was very cold by now so I headed back and Matt when on a bit further. The descent was lovely, the last bit very steep and I can't believe I didn't complain more on the way up!!
Saturday Jan 19, 2008 #
Running 1:04:00 [3]
shoes: New sneakers
Late afternoon run in the rain, which was quite nice actually as it wasn't cold. My music died after 8mins so I ditched that on the way to Aranda, then went through Frost Hollow to Black Mt, along some tracks there, then back over the top of Aranda to Macquarie. It was a loop I had not done before, and the mist was cool, and I didn't feel too bad.
Friday Jan 18, 2008 #
Note
(rest day)
Today I worked my last day in Canberra, ever. And I was too busy celebrating to go running.
Thursday Jan 17, 2008 #
Running (Streets) 27:00 [4]
shoes: Runners - old
2mins on/1min off around the streets of Aranda, Macquarie, etc. Had planned to do more but I was tired and it was late and dark and I couldn't be bothered.
Running (Streets) 15:00 [3]
Pre/post effort.
Wednesday Jan 16, 2008 #
Orienteering race (summer series) 31:09 [4] *** 5.2 km (5:59 / km)
19c slept:6.0 shoes: New sneakers
Evening event at the ANU campus.
Running warm up/down 10:00 [3]
Tuesday Jan 15, 2008 #
Running intervals (grass) 18:00 [5]
shoes: Runners - old
At Stromlo x-country course after work.
1500m loop x 3 (2mins recovery in-between).
5:30
5:33
5:42
Didn't feel great but worked hard on the first, aiming for 5:50 so was happy with the time, although I then had to try and keep that up! Got a really dry throat by the last lap (as it was 33 degrees at 6pm). Pleased that I worked hard on the hills to get reasonable times.
1500m loop x 3 (2mins recovery in-between).
5:30
5:33
5:42
Didn't feel great but worked hard on the first, aiming for 5:50 so was happy with the time, although I then had to try and keep that up! Got a really dry throat by the last lap (as it was 33 degrees at 6pm). Pleased that I worked hard on the hills to get reasonable times.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Runners - old
1.5km loop warm-up and again to warm-down.
Monday Jan 14, 2008 #
Running 35:00 [3]
Round the Pinnacle wiv Matt.
Sunday Jan 13, 2008 #
Running 1:37:00 [3]
I felt MUCH better today compared to yesterday. It was still hot (2:30-4pm) but I had been up longer and eaten toast and had coffee (x2).
Macquarie, Aranda, up Black Mt from the North (drink of water at the top of Blackie), around some other tracks and down to Frith/Dryandra St, Bruce Ridge, Gossan Hill, Maquarie. I took music too.
Macquarie, Aranda, up Black Mt from the North (drink of water at the top of Blackie), around some other tracks and down to Frith/Dryandra St, Bruce Ridge, Gossan Hill, Maquarie. I took music too.
Saturday Jan 12, 2008 #
Running 1:04:00 [3]
shoes: New sneakers
I felt really bad on this run. It could have been because:
a) It was hot (30+ degrees at 1-2pm)
b) I had only just got out of bed at 12.30; or
c) I hadn't eaten breakfast or lunch, or had a coffee.
But I don't like to make excuses so maybe it wasn't any of those reasons....
Macquarie, Gossan Hill, Bruce Ridge, edge of Black Mt, Aranda, Macquarie. Had to rest in the shade of underpasses and walked 15mins home at the end.
a) It was hot (30+ degrees at 1-2pm)
b) I had only just got out of bed at 12.30; or
c) I hadn't eaten breakfast or lunch, or had a coffee.
But I don't like to make excuses so maybe it wasn't any of those reasons....
Macquarie, Gossan Hill, Bruce Ridge, edge of Black Mt, Aranda, Macquarie. Had to rest in the shade of underpasses and walked 15mins home at the end.
Friday Jan 11, 2008 #
Note
weight:55kg (rest day)
Busy.
Thursday Jan 10, 2008 #
Running (Streets) 20:00 [4]
shoes: Runners - old
Old skool loop with Matt. I felt tired and my breathing wasn't that great (not good at running hard and talking at the same time).
Running (Streets) 19:15 [3]
shoes: Runners - old
The start and end of the loop. Tired!
Wednesday Jan 9, 2008 #
Running 50:00 [3]
shoes: Old sneakers
On Red Hill after work, felt a bit tired. Nice and warm and great to be out of the air-conditioned building!
Tuesday Jan 8, 2008 #
Running intervals (grass) 16:00 [5] 4.0 km (4:00 / km)
shoes: Runners - old
4 x 1km reps on the Stromlo cross-country grass course (undulating).
3.53
3.47
3.51
3.47
70secs between reps.
It was horrible; I like racing hard, don't like training hard.
3.53
3.47
3.51
3.47
70secs between reps.
It was horrible; I like racing hard, don't like training hard.
Running warm up/down 28:00 [2] 5.0 km (5:36 / km)
shoes: Runners - old
1 lap of the 2.5km loop to warm-up and one to cool-down.
Monday Jan 7, 2008 #
Running 47:00 [3]
Pinnacle and Painter. Oh yeah.
Sunday Jan 6, 2008 #
Running (tracks) 1:07:00 [3]
On Mt Majura - up, down, through the pine forests and over another hill, with Matt zig-zagging back and forth. It was nice and hot! :)
Saturday Jan 5, 2008 #
Running 35:00 [3]
Back in Canberra :(
An evening run round the Pinnacle with Matt.
An evening run round the Pinnacle with Matt.
Friday Jan 4, 2008 #
Note
(rest day)
Busy day with no running.
Thursday Jan 3, 2008 #
Time Trial 21:11 [5] 5.0 km (4:14 / km)
shoes: New sneakers
Fiddler's Handicap circuit on the Domain. I had the biggest handicap because I turned up 15mins late. Ran hard, felt fairly good (PB for this is 20:35, Dec 2006). Quite a bit of climb in this loop.
Running 30:00 [3]
To the Domain and back.
Wednesday Jan 2, 2008 #
Running 1:07:00 [3]
From the Springs - Pinnacle Track - Organ Pipes - The Chalet - Hunters Track - Junction Cabin - Springs. Used to do this loop a bit in the old days... another beautiful day, can't beat Hobart in the summer time!
Tuesday Jan 1, 2008 #
Note
(rest day)
Yay 2008!
Walked out a different way past a few lakes (Webster? Platypus?).
Walked out a different way past a few lakes (Webster? Platypus?).