Training Log Archive: GraceEIn the 31 days ending Dec 31, 2012:
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| 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 | Sa | Su | Mo | |||||||||||||||||||||||||||||||||
Monday Dec 31, 2012 #
8 AM
Orienteering race (Xmas 5days - Beechworth) 1:23:51 [4] *** 8.4 km (9:59 / km)
27c
My back was really stiff/sore and I could only do a funny jog warming-up, but thought in the end that I would start anyway :) If the pain got any worse I would pull-out straight away. I enjoyed the course which changed direction regularly and took us to most parts of the map. I also enjoyed running at a steady jog; I could read the map more and it didn't hurt my lungs :) I say this but that last little loop was an absolute killer and I was hands-on-knees heading up to the last control. The back held up ok. I'm really glad I got to do an extra 84mins orienteering training before NZ, and I had a lot of fun. Took the 5-Days win comfortably too which was nice :)
Fantastic week of orienteering and socialising in beautiful surroundings and stunning weather.
Fantastic week of orienteering and socialising in beautiful surroundings and stunning weather.
Running warm up/down 15:00 [2]
Sunday Dec 30, 2012 #
8 AM
Orienteering race (Xmas 5days - Rowdy Flat) 41:16 [4] ***** 3.9 km (10:35 / km)
17c
Finally got to run on this detailed little patch of mining terrain. Very intense! I took it nice and carefully - only moving forward if I was sure of what was in front of me and where I was going. It meant lots of little stops to double check things! I was really happy with how it went. The only improvements could have been the long leg to c9 where I should have gone right of the line on the fast track - instead I zig-zagged my way across the whole area on little bike paths and felt like I was losing heaps of time (I think it was about 60secs slower). Then I overly hesitated into c10, losing a further 30secs. This type of terrain requires 100% concentration and it's hard to find any flow. I was really pleased with how I read the map and didn't try to run too hard. Great course and good fun!
Running warm up/down 15:00 [2]
Note
Nearing c2 I swung/jumped off a knoll and landed unevenly, jarring my back. I felt it twinge and then it bothered me a bit for the rest of the run. It started to stiffen up as soon as I finished... and got worse during the day. I wore a heat patch and took back pain pills... but was fairly sure it would be bad for at least a few days like all of the other times :s
Saturday Dec 29, 2012 #
8 AM
Orienteering race (Xmas 5days - KangarooXing) 47:00 [4] **** 5.6 km (8:24 / km) +305m 6:36 / km
14c
Day 3 - plenty of rocks/bare rock/knolls sprayed across some hillsides, with much covered by some low-vis pines and vegetation. Really awesome terrain! I lost 1min on an easy control, c5 (was on line but got pulled further up the slope by some other orienteers). When it came to the long route choice leg to c8, I thought that the track option was safest, though maybe slower by >1min if the direct route was nailed. I decided to go straight as I need practice at not always taking the easier-on-the-brain option. I executed the route ok but bumbled a bit in the first half and struggled to move with confidence. I did the leg a bit over a minute slower than Lena who also went straight, so there's room for improvement there. I finished well and was careful not to get complacent in the final section. Ended up 1.38 down on Lena. Despite having quite a good run, I know that any low-vis stuff really slows me down, so that's something to work on.
Running warm up/down 20:00 [2]
Friday Dec 28, 2012 #
8 AM
Orienteering race (Xmas 5days - Barambogie) 45:13 [5] *** 6.2 km (7:18 / km)
13c
Day 2 - rocky hills with fast open running in between. I had a really good run. The only "miss" was when I dropped 3 contours more than necessary on the way to c5 and then had to climb 5 to get up to the control (~30secs). Great fun :)
Running warm up/down 20:00 [2]
Thursday Dec 27, 2012 #
Event: 2012 Christmas 5 Days
4 PM
Orienteering race (Xmas 5days - Magenta) 39:04 [5] *** 6.4 km (6:06 / km) +90m 5:42 / km
16c
Day 1, fast spur-gully terrain. Went out as hard as I could really as the terrain allowed it. Lost 1min on c9 as suddenly doubted myself and thought I'd gone too far, though should have just kept going another 30 meters. Lost a further 1.45mins on c14 - was pretty annoyed about this one and finished thinking that had blown a good run, but actually still took the win by 3mins. Fun terrain and somewhere you can really run on the edge.
Running warm up/down 15:00 [2]
Wednesday Dec 26, 2012 #
Note
(rest day)
Err.. it's looking like today will be a rest day. Should be well rested for some fun racing ahead :)
Tuesday Dec 25, 2012 #
10 AM
Running (paths) 38:30 [3]
Christmas morning run with Matt on Red Hill. Just a short one in the end as we had important things to do like help cook up a feast and then eat it :D
Monday Dec 24, 2012 #
Note
(rest day)
I skipped my last intervals session for the year. Naughty me.
Sunday Dec 23, 2012 #
10 AM
Running (fire trail) 1:44:00 [3]
Rob Roy loop. Nice and hot, and really peaceful out there as always.
Saturday Dec 22, 2012 #
8 AM
Running race (Ginninderra Parkrun) 19:32 [5] 5.0 km (3:54 / km)
shoes: DS Trainers
Wasn't looking forward to it, if I'm honest. OK run considering lots of things... though still over 30secs slower than where I'd prefer to be at this time. So pretty shit really. Although the course is a long 5km! I finished 5th outright with a guy 2mins ahead and another 1min behind, so ran along doing my own little race the whole way. Then hit the shops hard at Westfield Belconnen, so a fun morning all round really! :s
Running warm up/down (cycle-path) 35:00 [3]
10 mins warm-up, then a 25min jog around the lake back to the car with Matt.
5 PM
Note
25 sits-ups, 4 push-ups. Well it was really 3 proper push-ups and 2 half push-ups while Matt and I argued over what constituted a proper push-up. Pretty ironic considering Matt has never done a push-up in his life!
Friday Dec 21, 2012 #
Note
(rest day)
Last day of work for three weeks! :D
Thursday Dec 20, 2012 #
Running intervals (streets) 12:00 [5]
12 x 1min (30secs rec), Narrabundah, Red Hill, Griffith. Felt pretty average but got it done.
Running warm up/down 29:30 [3]
Warm-up/down and recoveries.
Note
20 sit-ups, 3 push-ups.
Wednesday Dec 19, 2012 #
Running (paths) 36:00 [3]
On Red Hill. Very easy pace and shorter than what was on the plan (written very objectively a few months ago!).
Note
20 sit-ups, 3 push-ups.
Tuesday Dec 18, 2012 #
Running (streets) 7:00 [2]
Had planned a pyramid session but it was pretty evident even before I left the front door that it wasn't going to happen. Felt really tired and funny in the head after not sleeping properly for a couple of weeks. The tiredness by now was affecting my whole body so thought it better to pull the plug than force out a sub-quality session. Felt pretty guilty though. Shouldn't have had that afternoon chocolate bar.
Monday Dec 17, 2012 #
8 PM
Running (streets) 36:30 [3]
To Peacock Hill. I forgot how calming running in the warm, quiet darkness can be.
Sunday Dec 16, 2012 #
Running (trails) 1:50:24 [4] 21.2 km (5:12 / km)
Tour de Ridges (Farrer, Wanniassa, Isaccs - from Mawson playing fields).
Pretty steady run. Felt a bit bloated and not ready for running in general as the race started at 6.30am and I only got 4hrs sleep. Still, the run itself was nice and I knew a lot of the tracks, though this time we did it all anticlockwise. I finished 2nd, about 9mins behind the winner. Good to see Martin Dent making an appearance and smashing it as expected.
Pretty steady run. Felt a bit bloated and not ready for running in general as the race started at 6.30am and I only got 4hrs sleep. Still, the run itself was nice and I knew a lot of the tracks, though this time we did it all anticlockwise. I finished 2nd, about 9mins behind the winner. Good to see Martin Dent making an appearance and smashing it as expected.
Running warm up/down 10:00 [2]
Short warm-up with Mace and an equally short cool-down with Cathy and BA.
Saturday Dec 15, 2012 #
6 PM
Running (streets) 26:00 [3]
Hangover was lingering a bit so didn't make the 45mins on Red Hill as planned. Gentle pace to Peacock Hill - still good to stretch the legs I guess.
Friday Dec 14, 2012 #
Note
(rest day)
Thursday Dec 13, 2012 #
6 PM
Running intervals (tarmac) 15:00 [5]
10 x 1min (1min rec) then 10 x 30secs (30secs). Usual Forrest-Deakin-Yarralumla-Parkes loop. Felt really shit but just got it done.
Running 41:00 [3]
10 w/u, recoveries, 16 w/d.
Wednesday Dec 12, 2012 #
Orienteering race 23:03 [5] *** 4.5 km (5:07 / km)
26c
Twilight #8 at Weston Creek. No spark in the legs but ploughed on nonetheless and was pleased to read ahead well through some of the short legs.
Running warm up/down 7:00 [2]
Bit of a warm-up. Collected a few controls after but mainly walked as kept dropping everything.
Tuesday Dec 11, 2012 #
Note
What, so we have good taste ;)
http://www.canberratimes.com.au/national/trouble-b...
Actually personally I don't drink coffee at work, prefer to spend $3.50 on the way in.
http://www.canberratimes.com.au/national/trouble-b...
Actually personally I don't drink coffee at work, prefer to spend $3.50 on the way in.
7 PM
Running (on & off-road) 1:00:00 [3]
To Red Hill, around and back. Pretty tired in general after dealing with Matt’s illness & injury between the hours of 12 - 4am. Four of the last five nights <5hrs sleep :s
Helped re-unite a dog with its owner after ~2hrs of being lost, silly little thing.
Helped re-unite a dog with its owner after ~2hrs of being lost, silly little thing.
Monday Dec 10, 2012 #
Orienteering race (score) 41:30 [4] ** 8.6 km (4:50 / km)
Street-O at Isaacs. No fifth gear today and barely into fourth. Was still a good one though, and kept me thinking until right near the end as to which ones to drop. Matt and I both measured exactly 8.60kms so we tied in our competition (that he finished 8mins ahead is irrelevant, of course). We both dropped c16 but dropped different ones for our second.
Running warm up/down 7:00 [2]
Sunday Dec 9, 2012 #
7 AM
Running (on & off-road) 2:30:00 [3]
Cockies Christmas long run, taking in the summits of Mt Majura, Mt Ainslie and Black Mt. Quite a big group and a nice morning for it. I struggled a bit, and had to walk up a section of Black Mountain. Just no energy, combination of lots of things. Made it back to Shannon and Grant's for an amazing breakfast and catch up. Thanks guys and thanks Grant for carrying around cordial for all on the run, went down well :)
Saturday Dec 8, 2012 #
7 PM
Running (cycle-path) 24:00 [5]
8 x 3mins (1min rec) around the lake (to Commonwealth Bridge then around the wetlands). All at about 4min/km pace. Saw a fox.
Running 39:00 [3]
10 mins w/u, 7 recs, 22 w/d.
Friday Dec 7, 2012 #
Note
(rest day)
Back at work. Left my drivers licence in Sydney, oops. Won a $50 ticketek voucher at the Departmental Christmas party so can't complain that I don't ever win anything now!
Thursday Dec 6, 2012 #
Running (off-road) 30:00 [3]
On Red Hill. Beautiful, beautiful morning. A sharp contrast with my internal feelings of impending doom. Then went home and flew to Sydney.
Wednesday Dec 5, 2012 #
Running (streets) 30:00 [3] 5.92 km (5:04 / km)
Narrabundah, Red Hill, Griffith.
Tuesday Dec 4, 2012 #
Running (streets) 40:00 [3] 7.89 km (5:04 / km)
Narrabundah, Red Hill, Griffith.
Monday Dec 3, 2012 #
6 PM
Orienteering race (score) 36:38 [4] ** 7.69 km (4:46 / km)
Hughes Street-O. Was fun.
Sunday Dec 2, 2012 #
6 PM
Running (off-road) 1:00:00 [3]
Campbell Park, Hackett Hill, Mt Ainslie, to clear the head.
Saturday Dec 1, 2012 #
6 PM
Running (tarmac) 1:20:00 [3]
Forrest, Commonwealth Bridge, Jerrabomberra Wetlands, to clear the head.