Training Log Archive: LarryIn the 31 days ending May 31, 2010:
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Monday May 31, 2010 #
riding (transport) 35:00 [3]
running 25:00 [3]
shoes: nike free plus
jog at commonwealth park. calves still barely under control...
last night i had a dream where i was in sweden, and got fined 200dollars (not kroner) for mentioning homosexuality in public, but the on the spot fine was increased to 500 dollars because i argued with the cop.
last night i had a dream where i was in sweden, and got fined 200dollars (not kroner) for mentioning homosexuality in public, but the on the spot fine was increased to 500 dollars because i argued with the cop.
Sunday May 30, 2010 #
orienteering 1:51:00 [3]
picked up the lads and lasses for an expidition into wild wet and windy weather at rendezvous. this is a conglomerate of:
two and from starts: 10min
fatarse line course: 44min
middle couse back: 44 min
short snappy course to finish off: 23min
that probably doesnt add up, but it works in my tired,dehydrated head.
was lovely and accurate for the line course, but as i often find my compass lacked after the course, and took some roundabout routechoices to get some faster running in. was an absolute load of fun though (see number 12). some of those marshes were so thick i couldnt run through them
think ive identified another reason why my calves have problems and my hypothesis worked today, feeling quite good. little ankle roll near the end, was nothing more than a flexion.
two and from starts: 10min
fatarse line course: 44min
middle couse back: 44 min
short snappy course to finish off: 23min
that probably doesnt add up, but it works in my tired,dehydrated head.
was lovely and accurate for the line course, but as i often find my compass lacked after the course, and took some roundabout routechoices to get some faster running in. was an absolute load of fun though (see number 12). some of those marshes were so thick i couldnt run through them
think ive identified another reason why my calves have problems and my hypothesis worked today, feeling quite good. little ankle roll near the end, was nothing more than a flexion.
Friday May 28, 2010 #
running 1:25:00 [3]
shoes: saucony runners
ainslie in 10minutes, then over HH and up majura in 12 or something within the first hour. then upped the pace down majura, accelerating through hackett to about 4min ks, got to the dicko ovals at 75minutes, then ran 1500m in 5:20. jog home.
extremely worried about my calf problem. it was on the edge of pain throughout run, after gladwrapping legs last night and about an hour of tissue massage over the last 24 hours.
extremely worried about my calf problem. it was on the edge of pain throughout run, after gladwrapping legs last night and about an hour of tissue massage over the last 24 hours.
riding (transport) 30:00 [3]
totally buggered, felt sick in a good way, sign of some solid training. not that i plan on getting a reputation like RobW...
Thursday May 27, 2010 #
riding (transport) 30:00 [3]
to and from pines.
running warm up/down 20:00 [3]
running intervals (terrain loop) 36:00 [5]
terrain intervals on my new semipermanent loop in the majura pines. tried to make it follow the soft ground but it is quite short, might need to be annexed. loop was only 5 minutes total, so i did 6 efforts of 5 minutes with 1 min recovery jog on fireroad. could practically feel my ankles and legs getting stronger, but calves hurt a bit. the moment i made it home i bought a bag of ice, had an ice bath, and slipped into my nike frees and all was better.
twas a great sesh though.
twas a great sesh though.
Wednesday May 26, 2010 #
orienteering 45:00 [4] 5.0 km (9:00 / km)
shoes: HH pair #3 (2009) model
night o with a few sulphur crested cockies, a few galahs, and a few black cockies. was great training especially relay, had a couple of little wobbles but shep was never far away. ankles and achilles felt strong, but calves werent :( however once i was choofing along my gastrocs fired up and took the strain off my problematic muscles.
tack tack shannon!
tack tack shannon!
Tuesday May 25, 2010 #
running warm up/down 20:00 [3]
shoes: saucony runners
running hills 35:00 [5]
shoes: saucony runners
ainslie/HH saddle road. this session was a bit of a failure...
3 by 3mins up with 3min recovery,
3 by 2mins up with 2min recovery
3 by 1min up with 1 min recovery
recoveries were too long :( and i got some pangs of soreness, especially on the first 1min sprint. obviously needs more time.
3 by 3mins up with 3min recovery,
3 by 2mins up with 2min recovery
3 by 1min up with 1 min recovery
recoveries were too long :( and i got some pangs of soreness, especially on the first 1min sprint. obviously needs more time.
riding (transport) 20:00 [3]
strength and conditioning shampoo 1:00:00 [3]
"you suck at that" i said. end of story.
truth is beauty; beauty truth.
truth is beauty; beauty truth.
Monday May 24, 2010 #
riding 2:00:00 [3]
fairly chilled ride round full lake with annexes over yarralumla hill, and to look for nice sprint areas. there was a fantastic one in kingston called norwood park, with all these bridges and creeks, and all the apartments nearby had hidden courtyards with walls and man made hills and stuff.
very sore from yesterday. gnat swarms were out in full force.
very sore from yesterday. gnat swarms were out in full force.
Sunday May 23, 2010 #
orienteering race 1:02:00 [3] 10.0 km (6:12 / km)
shoes: inov8 talon
started off poorly, which always happens when i try to start steadily without mistakes, and got frustrated with all the thorny bushes, wanted to run faster. felt sore not on my achilles but sore nearby. would have been happy with 60mins but i was pretty happy with skills in the vague. made some poor route choices again. couldnt run the big hill halfway round the course and back hurt after it. wasnt tired at all when i finished
Friday May 21, 2010 #
running 1:50:00 [3]
shoes: saucony runners
long'n in the mornin'. round ainslie through campbell park and up ainslie from there. down and over HH, then down and kinda through hackett, then banged out 5k in 20 min 30 on the dicko oval. it might have been 4.6k i dunno ;) fist 10 mins took me ages to get going, was 4:10k's at least i think, but then i told the legs they had no choice in the matter and did the next 10min at sub3:50 k's. then i died and had an icebath and came back to life
running warm up/down 10:00 [3]
shoes: saucony runners
riding 30:00 [3]
strength and conditioning shampoo 1:00:00 [3]
man i dunno
Thursday May 20, 2010 #
running warm up/down 30:00 [3]
shoes: nike free plus
extra long because there were curators working on the oval. all for me. yeah thats right, mark those lines, as if anyone will ever use all 9 lanes.
152 views in 24 hours! wow one person really likes me, or 152 people have mild interest in my trog.
152 views in 24 hours! wow one person really likes me, or 152 people have mild interest in my trog.
running tempo 14:42 [4] 4.0 km (3:41 / km)
shoes: nike free plus
straights and bends. 24seconds on the bends, sub 20 seconds on the straights, but bends became considerably slower eventually, but compensated on straight. had about 0% grip on the dewy grass, might as well wear o shoes next time. fastest straight was like 16 secs i think.
calves bad in warm up/down, good in session. finally loading the gastroc properly, so im ready to call my calf problems deleted, still some shin pain, no achilles pain. that leaves just chronic ankle peasantry. if i can not roll either before europe ill be happy.
calves bad in warm up/down, good in session. finally loading the gastroc properly, so im ready to call my calf problems deleted, still some shin pain, no achilles pain. that leaves just chronic ankle peasantry. if i can not roll either before europe ill be happy.
Wednesday May 19, 2010 #
running 45:00 [3]
shoes: saucony runners
round the ainslie base. its pretty much 10k round ainslie from my house so was a pretty snappy jog. shoulders and pecs sore from smactas, so upper body running style was pez, but tried a few techniques like strong backswings etc. calves got tight again, fairly standard occurence when i just jog on tracks. lavaly day. when i got home i found part of an eggshell in our garden, but it wasnt a chicken egg! how bizzarre.
Tuesday May 18, 2010 #
strength and conditioning shampoo 1:00:00 [3]
10 AM
riding 16:00 [3]
to/from
riding hills 50:00 [5]
wanted to do something fairly jumpy/thresholdy, so did hills up the bluestone road from hackett up to the resevoir tank. 8 efforts up at about 3:15 plus or minus 10 seconds, took like 2:30 to get down the hill. then did 2 one minute efforts up with 1 minute recovery. was a bit headachey and felt sick when i got home, normally a sign of a good session for me, but more likely because i didnt eat breakfast before riding. mp3 player on shuffle played too much lustmord.
back in the lead in the NOL, one point ahead of eon. something tells me i wont keep it seeing as i wont be going to south australia. now tenth in bruce arthurs rankings! yussss
back in the lead in the NOL, one point ahead of eon. something tells me i wont keep it seeing as i wont be going to south australia. now tenth in bruce arthurs rankings! yussss
Monday May 17, 2010 #
Note
(rest day)
clocked over 10,000 views on my ap on the weekend. given ive logged about 650 sessions total, that means an average of 17 people read my log per session. i wonder who they all are...
Sunday May 16, 2010 #
orienteering race 1:31:00 [5] 10.4 km (8:45 / km)
shoes: inov8 talon
nothing really clicked in this race. i had a bad sleep, not anticipating the
-2 night, then was a bit late to get there, and had very little warm up. ran to the wrong termite mound at 1, but stayed fast for the next 5 or 6 controls, then my shoelace came undone and i had to tie it 3 times during the race. one such pit stop was compounded by making a mistake on the same leg and i got caught by eon. spent the rest of the race getting away from him, and at one stage nearly gained my time back but had to tie my laces again. got more fatigued than usual near the end and when i new i wouldnt shake eon i slowed up.
-2 night, then was a bit late to get there, and had very little warm up. ran to the wrong termite mound at 1, but stayed fast for the next 5 or 6 controls, then my shoelace came undone and i had to tie it 3 times during the race. one such pit stop was compounded by making a mistake on the same leg and i got caught by eon. spent the rest of the race getting away from him, and at one stage nearly gained my time back but had to tie my laces again. got more fatigued than usual near the end and when i new i wouldnt shake eon i slowed up.
Saturday May 15, 2010 #
orienteering race 40:00 [5] 4.8 km (8:20 / km)
shoes: inov8 talon
turned up for the middle. was really rusty early on, with more than a minutes mistake at one and again at 3, then settled down a bit to only have another minute or so across the rest of the race. felt good physically, and no injury concerns, was just too eager to run fast which i do regularly coming back from injury. looks like ill be doing plenty of tech training.
C • map 6
running warm up/down 15:00 [3]
shoes: inov8 talon
Friday May 14, 2010 #
riding (transport) 30:00 [3]
running 45:00 [3]
shoes: saucony runners
not sure about the time.
round the lake with andy. calves were tight but in a good way...? no other pains. swollen knee has unswollen mostly. fantastic day, these few weeks are the only reason youd live in canberra because of the weather
round the lake with andy. calves were tight but in a good way...? no other pains. swollen knee has unswollen mostly. fantastic day, these few weeks are the only reason youd live in canberra because of the weather
riding (transport) 30:00 [3]
strength and conditioning shampoo 1:00:00 [3]
my other knee hurts from today, so perhaps i should be extra careful at actas. i did no impact stuff, but something is setting them off.
Thursday May 13, 2010 #
riding (transport) 30:00 [3]
swimming 25:00 [3]
today was easy, cos i was out all day, really tired and my knee is suspectly swollen as if i bashed it on something, but i dont remember actually bashing it, and each morning i wake up with really tight hamstrings
Wednesday May 12, 2010 #
riding (transport) 30:00 [3]
orienteering 33:00 [3] 5.5 km (6:00 / km)
shoes: inov8 talon
wednesday communty program or whatever its called. anita scherer (?) made a really nice course on brucie/occonor. was fun to just get out and do some recreational orienteering, not going at full pace, just testing out the legs. one ankle felt a bit funny, just lacks a bit of impact resistance i expect. was relaxed and not going full pace, and when that happens i tend to make mistakes, however given the area only had one mistake on #12.
actas destroyed my legs last night, and have this funny feeling where my quads meets my knee. this was compounded by my sleeping in a tight ball last night and not stretching my legs so everything is tight.
actas destroyed my legs last night, and have this funny feeling where my quads meets my knee. this was compounded by my sleeping in a tight ball last night and not stretching my legs so everything is tight.
C • map 1
Tuesday May 11, 2010 #
riding intervals 45:00 [5]
ints on wind trainer, no cleats. little bit of warm up and down, with 8 sets of 4 min intervals, 1 min slow lane. sweat was pouring off me more than ive ever seen before, and ive only had one drink all day. whats with that?
riding (transport) 30:00 [3]
strength and conditioning shampoo 1:00:00 [3]
good to be back
Monday May 10, 2010 #
riding (transport) 30:00 [3]
running 20:00 [3]
shoes: nike free plus
running! what a novelty. down and round and round dicko ovals, with a few tester surges. felt good minus lower calf. aerobically felt amazing, was wondering why i wasnt puffed while doing some solid running.
cathy checked me out today. steady build up for the next 2 weeks, that gives me exactly one month until i leave to do some super sessions.
my prep for jwoc has been massively interrupted, so this year my placings are not so much the focus as they were last year. im thinking of focusing more at being consistent throughout the week, with an emphasis on nav, and enjoying myself more and being more positive. i think i was a bit too serious about it all last year.
and making the goddamn A final!
cathy checked me out today. steady build up for the next 2 weeks, that gives me exactly one month until i leave to do some super sessions.
my prep for jwoc has been massively interrupted, so this year my placings are not so much the focus as they were last year. im thinking of focusing more at being consistent throughout the week, with an emphasis on nav, and enjoying myself more and being more positive. i think i was a bit too serious about it all last year.
and making the goddamn A final!
Sunday May 9, 2010 #
riding 3:00:00 [3]
down round lake, loop through arboretum, duvalacky rollercoaster, little blackie loop, round aranda bushland, round lake gin(inderra) and home through UC and bruce ridge. up until today my semi slick tire on the back has been performing admirably, but it didnt like the loose fireroads on blackie.
Friday May 7, 2010 #
riding 1:15:00 [3]
conglomerate of riding to and from majura, and to and from parliament house where i met mum to see sports doc. some surges in here, including getting up to parliament house along the infamous commonwealth avenue lanes.
riding intervals 20:00 [5]
2 efforts up majura from the gate.
9:40
9:22
i know i know, its a slow and weak session. only took 13 minutes to get home from the top of maj
sooo mri results. there appears to be no damage. wh y all the pain then! i suppose this is good news, ill be able to start running maybe
9:40
9:22
i know i know, its a slow and weak session. only took 13 minutes to get home from the top of maj
sooo mri results. there appears to be no damage. wh y all the pain then! i suppose this is good news, ill be able to start running maybe
Thursday May 6, 2010 #
Note
probs rest day today, last night could feel my heart beating too fast in bed, and couldnt get to sleep, which is a bit of a sign for me.
last two nights have had dreams where i have been running. why is my subconscious so cruel?
last two nights have had dreams where i have been running. why is my subconscious so cruel?
Wednesday May 5, 2010 #
riding 2:20:00 [3]
killa sesh.
was a classic canberra day, when i left ap said it was 12C, felt like 12C with 35kph winds. should have clicked in my mind that this showed how dry the air was. by the end of the ride i was cold tired and hungry.
over to black mountain, 15 minutes up it. then down and round the lake, up to russel and over mt pleasant, then up ainslie, 14 minutes, went out too hard early on. down and through campbell park, over HH then through pines and round majura road and up majura, 12 minutes from the gate.
was a classic canberra day, when i left ap said it was 12C, felt like 12C with 35kph winds. should have clicked in my mind that this showed how dry the air was. by the end of the ride i was cold tired and hungry.
over to black mountain, 15 minutes up it. then down and round the lake, up to russel and over mt pleasant, then up ainslie, 14 minutes, went out too hard early on. down and through campbell park, over HH then through pines and round majura road and up majura, 12 minutes from the gate.
Tuesday May 4, 2010 #
riding 1:00:00 [3]
didnt do anything all day, and ate too much chocolate, so fair chilled night ride down and around the lake, with a minor surge along up to the parliament house. still some nice lightning in the distance, but no rain.
sucked in if you got caught in the storm!
more or less making up my training on a day to day basis, but i figure if i go for the classic hard day/easy day then ill be fine.
sucked in if you got caught in the storm!
more or less making up my training on a day to day basis, but i figure if i go for the classic hard day/easy day then ill be fine.
Monday May 3, 2010 #
riding 1:50:00 [3]
fireroads around bottom of ainslie, majura west, then under the fed highway where theres a stock underpass, then horsepark drive to goorooyaroo, and through into mulligans flat, the loop through it, and back home the same way. quite a good playground the gooroo/mulligans complex, and it only takes a few seconds to open the anti pest gates, dont even have to unclip.
Sunday May 2, 2010 #
riding intervals 1:04:00 [5]
8 efforts of 6minutes, 2min rest on wind trainer. one of the hardest sessions ive done in some time, had a lot of crap to get out of my system.
not sure if this is a good bikesession or not. are such short ints worth it?
not sure if this is a good bikesession or not. are such short ints worth it?