Training Log Archive: GolferIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
1 PM
Running race (Road Runners) 40:10 [5] 8.0 km (5:01 / km)
shoes: Asics Gel Nimbus 11
Roadies handicap race at Willans Hill. Wasn't intending to go too hard today as carrying a few niggles but felt good early on so just kept going. As usual, the hills knocked me around but still managed my fastest time for the month.
Friday Jul 30, 2010 #
Strength and conditioning 15:00 [3]
Thursday Jul 29, 2010 #
5 PM
Running 40:30 [3] 7.6 km (5:20 / km)
shoes: Asics Gel Nimbus 11
Afternoon run, usual Lake run via Boat Club and home via Lansdowne Ave. A few spots of rain as I went past the Golf Club but then stopped. After 10 minute warm up, tried a few faster surges today, about 1.5 minutes at faster pace, then 4-5 minutes recovery. Did 4 sets then 10 minute at normal training pace to home. Hammy started to complain a bit during the 3rd set.
Wednesday Jul 28, 2010 #
5 PM
Cycling 23:10 [4] 8.2 km (2:50 / km)
Afternoon ride. Had planned my usual lap and 3/4 of Lake Albert but when I got to the far side of the lake the first time, the rain became quite heavy so I piked it and headed back. Very cold and wet by the time I got home. Only plus was pushing really hard to get out of the rain! GPS logger route was all over the place: showed me going through houses, across water and the golf course. Part was due to some tree cover but not sure about some of the other spots: maybe just the heavy cloud?
Monday Jul 26, 2010 #
5 PM
Running 27:55 [3] 5.5 km (5:05 / km)
shoes: Asics Gel Nimbus 11
Latish afternoon dash around the Lake with Briohny. Nice pace but still able to chat in the gathering gloom.
Sunday Jul 25, 2010 #
11 AM
Running long 1:28:35 [3] 16.0 km (5:32 / km)
shoes: Asics Gel Nimbus 11
Long run out to and over Plumpton Hill, a bit later in the day than planned, but couldn't face running in the cold, damp fog again at 7:30am so waited until 11:00am when it finally was starting to lift. Had intended to go a bit further but found the creek at the southern end of the hill was flooded, completely blocking the track so turned around and came back.
Pretty happy with the run, achilles only annoying on the uphill sections. Probably try and do something similar next weekend.
Pretty happy with the run, achilles only annoying on the uphill sections. Probably try and do something similar next weekend.
Saturday Jul 24, 2010 #
1 PM
Running race (Road Runners) 44:10 [4] 8.0 km (5:31 / km)
shoes: Asics Gel Nimbus 11
Roadies at Willans Hill. Had planned a slower run today as having a few achilles twinges and looking to do a long run tomorrow. As it happened, was able to help out by guiding a newcomer - recently in town from Orange - around the course, which is a bit complex, so that fitted in well. Think she will be very soon running past me!
Felt a bit stronger on the hills today but that may be due to slower pace. Brilliant winter weather for running.
Felt a bit stronger on the hills today but that may be due to slower pace. Brilliant winter weather for running.
10 PM
Note
Great game of footy tonight: Hawks v Saints! In the end a draw was frustrating but probably close to the right result, given the narrow margins all night. Hawks inaccurate kicking - not to mention the %#@!% interchange stuff-up with 2 minutes on the clock and a likely 13 point lead - could well have cost them the game, same as a few weeks back against Geelong.
Friday Jul 23, 2010 #
4 PM
Running 39:35 [3] 7.6 km (5:13 / km)
shoes: Asics Gel Nimbus 11
Afternoon run, same loop as Tuesday but a little bit slower today. Annoyingly, had some achilles pain today so will need to do some eccentric stretching. Really nice afternoon, Lake looking great - almost full and water still flowing in.
Wednesday Jul 21, 2010 #
4 PM
Running 49:50 [3] 8.5 km (5:52 / km)
shoes: Asics Gel Nimbus 11
Run on Willans Hill with Briohny. Did her standard loop which has quite a bit of climb (and downhill too). Felt pretty strong today and enjoyed the company and chat on the run.
Spent most of the day at Calvary, with Deb in for surgery on her ankle. All seems to have gone well although haven't seen the surgeon since the op. Deb will be in overnight and home tomorrow.
Spent most of the day at Calvary, with Deb in for surgery on her ankle. All seems to have gone well although haven't seen the surgeon since the op. Deb will be in overnight and home tomorrow.
Tuesday Jul 20, 2010 #
5 PM
Running 38:55 [3] 7.6 km (5:07 / km)
shoes: Asics Gel Nimbus 11
Afternoon loop around the Lake via the Boat Club and home along Landsowne. A bit chilly to start but OK once I got moving.
Sunday Jul 18, 2010 #
10 AM
Orienteering race (Club score event) 48:30 [5] ** 6.2 km (7:49 / km)
spiked:25/25c shoes: Inov8 Mudclaw 270
50 min score event on Willans Hill in Wagga set by one of our less experienced members. Nav was pretty straight forward so used it as a training run, trying to work hard up the hills.
Started 1 min ahead of Briohny and we went a similar way until abt 30 mins when we opted for different options. We finished together and both got all controls so she beat me by 1 minute. I made a pretty dumb route choice on top of the hill that meant I had to double back and that's where Bri got me!
Came across Deb up on top of the hill: she was lying down with her foot raised on a fence. She had slipped going down the hill and heard a "crack" so wisely stopped. She told me to keep going (as she did with Briohny a couple of minutes later). I drove out 20 mins later after finishing and picked her up. After a quick assessment, we went to Emergency and x-rays show she has BROKEN her left ankle!!
Initially we were told she would need surgery and possibly a screw inserted and she had a "temporary" cast put on. Then the Resident Ortho said surgery wasn't necessary . A bit wary of this so going to try and see an Orthopaedic surgeon this week for a second opinion. Either way, she will miss the Trail Marathon relay next month and probably only be walking for the NSW Champs:-(
Started 1 min ahead of Briohny and we went a similar way until abt 30 mins when we opted for different options. We finished together and both got all controls so she beat me by 1 minute. I made a pretty dumb route choice on top of the hill that meant I had to double back and that's where Bri got me!
Came across Deb up on top of the hill: she was lying down with her foot raised on a fence. She had slipped going down the hill and heard a "crack" so wisely stopped. She told me to keep going (as she did with Briohny a couple of minutes later). I drove out 20 mins later after finishing and picked her up. After a quick assessment, we went to Emergency and x-rays show she has BROKEN her left ankle!!
Initially we were told she would need surgery and possibly a screw inserted and she had a "temporary" cast put on. Then the Resident Ortho said surgery wasn't necessary . A bit wary of this so going to try and see an Orthopaedic surgeon this week for a second opinion. Either way, she will miss the Trail Marathon relay next month and probably only be walking for the NSW Champs:-(
C • Deb 6
Saturday Jul 17, 2010 #
1 PM
Running race (Road Runners) 40:20 [5] 8.0 km (5:03 / km)
shoes: Asics Gel Nimbus 11
Roadies at Willan's Hill. Went out a bit faster today and generally pretty happy with the run. Struggled again on the hills (and there are a few on this run) so might need to look at some specific hill work. Thought I might sneak under 40 minutes but still a minute faster than 2 weeks back so happy with that.
Friday Jul 16, 2010 #
8 AM
Running 1:21:30 [3] 15.0 km (5:26 / km)
shoes: Asics Gel Nimbus 11
Day off work today so later morning run but not late enough for the fog to have lifted! A simple out and back run to Plumpton Hill.
Very cold in the fog and wasn't helped when I found after 30mins that my camelbak was leaking and my jacket, shirt and back were soaked. Ditched it behind a tree but stopped to have a drink on the way back home. Drove out afterwards to pick it up.
Felt good all the way and good to be able to run for a bit longer. Still need a couple of longer efforts before the Trail Half next month. Took my iPhone to test a new app called Runkeeper, which basically turns the phone into a GPS and plots the route, pace, elevation (similar to Garmin watch) and uploads to a website. Seemed to work OK but carrying the phone in jacket pocket was a bit awkward. Will need to come up with a better option.
Very cold in the fog and wasn't helped when I found after 30mins that my camelbak was leaking and my jacket, shirt and back were soaked. Ditched it behind a tree but stopped to have a drink on the way back home. Drove out afterwards to pick it up.
Felt good all the way and good to be able to run for a bit longer. Still need a couple of longer efforts before the Trail Half next month. Took my iPhone to test a new app called Runkeeper, which basically turns the phone into a GPS and plots the route, pace, elevation (similar to Garmin watch) and uploads to a website. Seemed to work OK but carrying the phone in jacket pocket was a bit awkward. Will need to come up with a better option.
Thursday Jul 15, 2010 #
10 PM
Strength and conditioning 15:00 [3]
Wednesday Jul 14, 2010 #
8 AM
Strength and conditioning 10:00 [3]
Tuesday Jul 13, 2010 #
6 AM
Running 41:00 [3] 7.5 km (5:28 / km)
shoes: Asics Gel Nimbus 11
Morning run as I'm heading to Sydney later today. Wasn't as cold as I'd expected as cloud had rolled in overnight, so was a bit overdressed. A nice run out to the Boat Club and around the Lake to Lansdowne Dr and back home. Surprised at how many people were out in the dark!
Sunday Jul 11, 2010 #
9 AM
Running 1:15:10 [3] 13.5 km (5:34 / km)
shoes: Asics Gel Nimbus 11
Deb and I did a "tag-team" run this morning: she ran from near home out to Silvalite on her leg of the upcoming Marathon relay and I met her with the car and ran back home, plus an extension out through Springdale to add some extra distance.
Unfortunately, Deb had hamstring problems so she had to take a few shortcuts but still made it to the handover place.
Really enjoyed my run on a warm sunny morning. Some tough uphill sections, particularly thru Silvalite (which was also very wet and muddy after last nights rain) and then the long climb up Holbrook Rd. No hammy problems today thanks to ongoing exercises and compression shorts.
Unfortunately, Deb had hamstring problems so she had to take a few shortcuts but still made it to the handover place.
Really enjoyed my run on a warm sunny morning. Some tough uphill sections, particularly thru Silvalite (which was also very wet and muddy after last nights rain) and then the long climb up Holbrook Rd. No hammy problems today thanks to ongoing exercises and compression shorts.
3 PM
Note
Deb, Briohny and I took Darcy dog for a 30 minute walk on Willans Hill this afternoon (won't log it as training although it was a good stretch after this morning's run). Darcy was off leash while we were away from the streets and was very well behaved, not straying more than 5-10 metres from us - but he really enjoyed the puddles!
Saturday Jul 10, 2010 #
12 PM
Note
Back to golf today: first comp game in 2 months and probably should have gone to Road Runners!! 22 stableford points, I think my worse in at least 10 years....and I started with a nice, regulation par on the 1st. Ended up with 5 wipes, 4 in a row on back nine. Only good aspect was my driving, pretty consistent all day but short game was diabolical and putting not much better. Somehow, thanks to the new handicap system, I still managed to stay on 14!
Friday Jul 9, 2010 #
5 PM
Cycling 39:55 [3] 13.6 km (2:56 / km)
After work cycle: a lap and a half of Lake Albert. Felt good today and enjoyed the ride. I think everyone I passed today (and there were quite few despite it being almost dark) had at least one dog!
Thursday Jul 8, 2010 #
Strength and conditioning 15:00 [3]
Wednesday Jul 7, 2010 #
5 PM
Running 23:45 [3] 4.9 km (4:51 / km)
shoes: Asics Gel Nimbus 11
Short, sharp afternoon run in very chilly weather. Fog didn't really lift all day today and I think our max was less than 6 degrees! Felt good and was able to maintain a faster pace for almost the whole run.
Monday Jul 5, 2010 #
6 AM
Running 40:00 [3] 7.5 km (5:20 / km)
shoes: Asics Gel Nimbus 11
Early run out to the BBQ shed at Apex Park. Out the door at 6:00am into a cold, clear (dark) morning. By the time I reached the Golf Club I was into the fog and the head lamp was useless!
Odd running in fog: I felt like I was going quite fast (by my standards) but the run turned out to be about 2 minutes slower than my normal time for that run!
Odd running in fog: I felt like I was going quite fast (by my standards) but the run turned out to be about 2 minutes slower than my normal time for that run!
Sunday Jul 4, 2010 #
10 AM
Orienteering race (AWOC Interclub) 1:02:13 [5] **** 7.5 km (8:18 / km) +175m 7:26 / km
spiked:10/13c shoes: Inov8 Mudclaw 270
Interclub with Albury at Burngoogee. Very good course: looked straightforward but was not!
Ran well through to 3 but then left that control in the wrong direction (north not west!) but realised error after about 150m. Just couldn't get back on the right bearing and ended up almost circling 4, losing about 3 minutes. Also a bit vague at 5 - didn't read the decription! OK 5 through to 9 although stood on top of the highpoint at 5 and couldn't see the flag as it was hidden under a flax lily! Circuitous route on the long leg to 10, misreading a large rock group and going too far left, then good through the last 3.
A superb day to be out if the forest. Drove through fog for 40 minutes from Wagga but it cleared just as we reached the map!
Ran well through to 3 but then left that control in the wrong direction (north not west!) but realised error after about 150m. Just couldn't get back on the right bearing and ended up almost circling 4, losing about 3 minutes. Also a bit vague at 5 - didn't read the decription! OK 5 through to 9 although stood on top of the highpoint at 5 and couldn't see the flag as it was hidden under a flax lily! Circuitous route on the long leg to 10, misreading a large rock group and going too far left, then good through the last 3.
A superb day to be out if the forest. Drove through fog for 40 minutes from Wagga but it cleared just as we reached the map!
Saturday Jul 3, 2010 #
1 PM
Running race (Road Runners) 41:20 [4] 8.0 km (5:10 / km)
shoes: Asics Gel Nimbus 10
First of the month of runs at Willan's Hill on a combination of fire trails and single track. This is probably the hilliest of the Roadies courses, with some quite steep sections, particularly at the back end of the run.
Started out at a steady pace, talking with a couple of other runners. Got dragged along a bit faster by Keith but soon let him go as knew I couldn't maintain his pace. Surprisingly caught him again (briefly) as he slowed for a sharp downhill on a rocky single trail - not an Orienteer!
Ran the rest pretty much by myself and struggled with some the steep climb as a couple of hamstring twinges slowed me down. Overall happy with the run and time.
Started out at a steady pace, talking with a couple of other runners. Got dragged along a bit faster by Keith but soon let him go as knew I couldn't maintain his pace. Surprisingly caught him again (briefly) as he slowed for a sharp downhill on a rocky single trail - not an Orienteer!
Ran the rest pretty much by myself and struggled with some the steep climb as a couple of hamstring twinges slowed me down. Overall happy with the run and time.
Friday Jul 2, 2010 #
10 PM
Strength and conditioning 15:00 [3]
Thursday Jul 1, 2010 #
5 PM
Running 41:10 [3] 7.0 km (5:53 / km)
shoes: Asics Gel Nimbus 11
Afternoon hill run up and along the ridge between Tatton and Bourkelands, almost out to the Holbrook Rd then turned around. Found it very hard to get going at the start, probably as it was all uphill for the first 1.5km. Lots of climb, mostly long and steady but a couple of short sharp hills. The downhill over the last kilometre felt good!