Training Log Archive: GraceEIn the 31 days ending Aug 31, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| 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 | Fr | ||||||||||||||||||||||||||
Friday Aug 31, 2012 #
Note
Grrr...
http://www.abc.net.au/news/2012-08-27/mountain-ope...
Love this sentence "People go up there. They get back in the car and drive straight back down. There is no way to enhance their experience"
Well maybe the lazy fucks should walk around a bit. What do they expect, a roller-coaster at the top? Donuts on demand? If being on top of a Mt isn't enough then maybe people should just do something else...
http://www.abc.net.au/news/2012-08-27/mountain-ope...
Love this sentence "People go up there. They get back in the car and drive straight back down. There is no way to enhance their experience"
Well maybe the lazy fucks should walk around a bit. What do they expect, a roller-coaster at the top? Donuts on demand? If being on top of a Mt isn't enough then maybe people should just do something else...
Thursday Aug 30, 2012 #
Running (on & off-road) 59:30 [3]
Lunchtime run from work through town, the uni and CSIRO, over Little Blackie and up to the Telstra Tower, down to LBG and back to work. It was really really windy and I was a bit worried about falling branches. Then when I was just coming out of Black Mt reserve half a tree came crashing down 50m away :s
Wednesday Aug 29, 2012 #
6 PM
Running intervals (streets) 15:00 [5]
West loop - 10 x 1min (1) then 10 x 30sec (30).
Running warm up/down (streets) 40:00 [3]
10mins w/u, 15 recs, 15 w/d.
Tuesday Aug 28, 2012 #
Note
(rest day)
Tired so gave running a miss.
Monday Aug 27, 2012 #
7 PM
Running 31:30 [3]
Griffith, while the lasagne was in the oven.
Sunday Aug 26, 2012 #
Running 1:10:00 [3]
Woke up to the sound of bagpipes and would you believe it - it was 'Shoalhaven City Pipes & Drums Celtic Gala Day' at the oval adjacent to our caravan park. We watched some parades and Irish dancing and I bought some honey and hand-knitted goods. Was such a cute event!
At midday Matt and I went for a run along a ridge that jutted out quite a way above Tallowa Dam in Morton National Park. We ran to all four lookouts; sad that they (P&W) are trying to hide the track out to the best lookout of all. We spent some time at each, scrambling around climbing onto rock pillars and taking photos. Beautiful views south across the NP and very peaceful. Next up we went to have a look at Tallowa Dam. After playing around there for a bit we made our way home with a stop at Badgery's Lookout (near Tallong).
At midday Matt and I went for a run along a ridge that jutted out quite a way above Tallowa Dam in Morton National Park. We ran to all four lookouts; sad that they (P&W) are trying to hide the track out to the best lookout of all. We spent some time at each, scrambling around climbing onto rock pillars and taking photos. Beautiful views south across the NP and very peaceful. Next up we went to have a look at Tallowa Dam. After playing around there for a bit we made our way home with a stop at Badgery's Lookout (near Tallong).
Saturday Aug 25, 2012 #
Running (Bungonia NP) 1:23:00 [3]
A weekend away staying over in Kangaroo Valley. We spent a big chunk of our day in Bungonia NP which was very nice and renown for its caves. We ran the Green Track and then the Red Track. The Green track stayed high and went past some lookouts and was lovely. The Red track went down down down a spur to a mostly dry riverbed, up through Slot Canyon, then straight up back to the car park. We had to walk the riverbed/Canyon bit as there were some big fuck-off boulders in there (~45mins). Then it was a 21.5min hard climb straight out.
After looking in some caves and unintentionally scaring the crap out of some people (as we didn't have lights) we drove to Kangaroo Valley, stopping on the way at Fitzroy Falls for a walk to some lookouts.
After looking in some caves and unintentionally scaring the crap out of some people (as we didn't have lights) we drove to Kangaroo Valley, stopping on the way at Fitzroy Falls for a walk to some lookouts.
Friday Aug 24, 2012 #
Note
(rest day)
Thursday Aug 23, 2012 #
Running hills (footpath) 10:00 [5]
10 x 1min up Carnegie Crescent.
Running warm up/down (streets) 44:30 [3]
The rest of the run + recoveries. Bumped into Matt on my cool-down and so ran home with him.
Wednesday Aug 22, 2012 #
Running (on & off-road) 1:02:00 [3]
Lunchtime run from work to the top of Ainslie (with ~12mins hard climb up the concrete path). Then over the back and down the ridge, over Mt Pleasant, through Russel, then back via the lake but messed around near the end as everything was blocked off due to floriade(?). Are they really going to close Commonwealth Park for the next few months?!
Running tempo 12:00 [4]
Up the concrete path. Lung-buster!
Tuesday Aug 21, 2012 #
Running intervals (cycle-path) 24:00 [5]
8 x 3mins (1min rec). From home to Kings Bridge, along the lake to just past Acton ferry terminal, turned around then back over Commonwealth Bridge, Parkes, Barton, home. Hard work :s
Running warm up/down (cycle-path) 30:00 [3]
10 up, 12 down, 8 recs.
Monday Aug 20, 2012 #
Running (mostly off-road) 1:18:00 [3]
A full loop of Red Hill from home.
Sunday Aug 19, 2012 #
Running (Pigeon House) 1:01:00 [3]
After a morning at Lake Conjola (though we actually never saw a lake..?), we drove into the Budawang NP and ran up Pigeon House Mt. It was my third ascent, the first being in 1991 when you still had to do a bit of scrambling. Now there are big metal staircases the whole way through the rocks at the top. Great views over to The Castle and beyond. It was a really great day weather-wise, blue skies and warm - hard to believe it's still August!
Saturday Aug 18, 2012 #
Running (Corn Trail) 1:36:00 [3]
Parked in the Monga NP and ran along the Corn Trail for 45mins with Matt, then turned around and ran back. There was a bit of a drop down towards the coast, so had a climb on the return. A river was inconveniently running between the carpark and the start of the walk, so my feet were squelching for most of the run. Got a piggy-back across the second time!
Then on to Batemans Bay for fish & chips (of course) and afternoon coffee, then to Ulladulla for a play on the beach and headland walk.
Then on to Batemans Bay for fish & chips (of course) and afternoon coffee, then to Ulladulla for a play on the beach and headland walk.
Friday Aug 17, 2012 #
Note
(rest day)
Thursday Aug 16, 2012 #
Running intervals (streets) 15:00 [5]
Did the west loop with 10 x 1min (1min rec) then 10 x 30sec (30secs rec). Pleased with myself for setting this session up in my watch using the advanced workout function for the first time. It worked! Pushed pretty hard and it was a good session.
http://connect.garmin.com/player/211187202
http://connect.garmin.com/player/211187202
Running warm up/down (streets) 39:30 [3]
W/u, w/d and recoveries.
Wednesday Aug 15, 2012 #
Running (mostly off-road) 55:30 [3]
Lunchtime Mt Ainslie loop. Running up a mountain in my lunch break is refreshing :)
Note
Freed up the evening nicely to hang out at our local the Kingo, where I was actually competitive in pool for once, only losing the decider 2-3. Randomly bumped into Kelly Candy there too!
Tuesday Aug 14, 2012 #
6 PM
Running intervals (streets) 24:00 [5]
12 x 90/30s around Narrabundah, Red Hill and Griffith.
Running warm up/down (streets) 23:00 [3]
Warm up and down. Then on to the movies to see The Campaign.
Monday Aug 13, 2012 #
6 PM
Running (streets) 31:00 [3]
Peacock Hill, Jansz Cres. Was really cold on my way home from work so for my run wore masses of layers in protest. Sort of regretted* it after about 8mins...
*Although I have been heard to say that I would rather be a bit too hot on every single run this winter than risk being too cold on just one.... so I guess no regrets :)
*Although I have been heard to say that I would rather be a bit too hot on every single run this winter than risk being too cold on just one.... so I guess no regrets :)
Sunday Aug 12, 2012 #
11 AM
Running (off-road) 1:45:00 [3]
Rob Roy loop; the long one that Matt and I ran in January. Felt good and was another lovely day though a bit windy in places.
Saturday Aug 11, 2012 #
12 PM
Running (off-road) 1:18:00 [3]
Lovely run on Isaacs, Wanniassa and Farrer reserves. Beautiful sunshine and the wattle + a certain white wild flower were in bloom :)
Friday Aug 10, 2012 #
1 PM
Running intervals (cycle-path) 18:00 [5]
Took an annual leave day. At half-pay I have 40 a year which is awesome! Unfortunately given the weather conditions I chose THE worst run to do - East basin loop clockwise. The wind was so so strong and seemed to be in my face 90% of the time. Grrr!
I did 6 x 3mins (1min rec)... was going to do 8 but I was fed up with the wind and feeling pretty crap.
Rep / pace / Ave HR / Max HR
1. 3.59, 179/186
2. 3.54, 179/187
3. 3.51, 180/187
4. 3.55, 180/186
5. 4.03, 181/188
6. 3.51, 180/188
I did 6 x 3mins (1min rec)... was going to do 8 but I was fed up with the wind and feeling pretty crap.
Rep / pace / Ave HR / Max HR
1. 3.59, 179/186
2. 3.54, 179/187
3. 3.51, 180/187
4. 3.55, 180/186
5. 4.03, 181/188
6. 3.51, 180/188
Running (streets) 32:00 [3]
15mins w/u, 5 recs, 9 w/d back home, then an extra 3mins jog to the post office to pick up a parcel.
Thursday Aug 9, 2012 #
Note
(rest day)
Swapped Friday's rest day for today as had loads to do.
Wednesday Aug 8, 2012 #
Note
Some great Olympic performances last night with the Brownlee brothers (my fave British athletes!) doing awesome. Then up before 6am this morning to watch Sally's race which was also amazing.
6 PM
Running (streets) 1:00:00 [3]
The West 60min loop.
Tuesday Aug 7, 2012 #
7 AM
Running hills 10:00 [5]
10 x 1min up the steep track towards the top of Red Hill (from the end of Finders Way).
Running warm up/down 37:30 [3]
Jog to and from the hill ~25mins, plus recovery jogs back down the hill each time. As with any morning run I felt crap and the freeze factor didn't help :s
Note
Was up anyway to watch the 400m final at 6.30 but procrastinated a good 45mins before finally pushing myself out the door!
Monday Aug 6, 2012 #
7 PM
Running (streets) 30:30 [3]
Peacock Hill, Jansz Crescent. Just a little run in between making lasagne and eating it.
Sunday Aug 5, 2012 #
11 AM
Orienteering race 49:43 [4] *** 6.5 km (7:39 / km) +275m 6:19 / km
11c
Canberra Classic, "Ballinafad Creek", a bit past Captains Flat.
Great spur-gully terrain with termite mounds dotted here and there. I went out aggressively and aimed to keep it up. It went pretty well, though I may have dropped a bit of time to c6. I had the choice of running down a spur or a gully; normally I would opt for the spur but I thought that the gully might have less dry wood on the ground. Wrong. Lots of ducking and weaving for a lot of that leg. The rest was pretty fast, and I really enjoyed it. No other ladies running course 2 today!
Great spur-gully terrain with termite mounds dotted here and there. I went out aggressively and aimed to keep it up. It went pretty well, though I may have dropped a bit of time to c6. I had the choice of running down a spur or a gully; normally I would opt for the spur but I thought that the gully might have less dry wood on the ground. Wrong. Lots of ducking and weaving for a lot of that leg. The rest was pretty fast, and I really enjoyed it. No other ladies running course 2 today!
Running warm up/down 15:00 [2]
Saturday Aug 4, 2012 #
12 PM
Running (on & off-road) 1:01:00 [3]
Was dropped off at Red Hill, ran around that and back home.
Friday Aug 3, 2012 #
Note
(rest day)
Coz why not heyyy?
Thursday Aug 2, 2012 #
3 PM
Running (off-road) 1:05:00 [3]
As a result of the "RET 2012" project, involving a 25% reduction in staff across the department and much associated restructuring of processes and teams, we had a location re-shuffle. Resources had to move all the way from one part of level 1 to a different part of level 1, and so we had to be packed up and gone by 2pm. I took the opportunity to go for a day-time run on Black Mt. I went little Blackie, Testra tower, around the circular track nearly all the way before dropping down the spur and across the road to Frost Hollow, Aranda Bushlands, back into Blackie reserve and back to the car. Yeah ok, I always do the same loop... it's a good one. Saw an echidna! And had a chat to Andy who was on his commute.
Wednesday Aug 1, 2012 #
Running (cycle-path) 47:00 [3]
Lunchtime run (as breakfast seminar and theatre after work) - Commonwealth Bridge, Yarralumla, behind Parliament House, down past JGB, Kings Bridge, back to work.