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Training Log Archive: O-ing

In the 31 days ending Jul 31, 2010:

	activity	#	time	miles		km		+m				load
	Running	11	8:02:35	53.73	(8:59)	86.47	(5:35)	1364				195.4
	Cycling	4	7:17:52	110.16	(3:58)	177.29	(2:28)	2353				175.1
	Core Stability	4	4:50:00									58.0
	Teering	3	2:34:42	11.64	(13:17)	18.74	(8:15)	459	36 /	50c	72%	72.2
	Total	22	22:45:09	175.53		282.49		4176	36 /	50c	72%	500.7
averages - weight:75.9kg

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Saturday Jul 31, 2010 #

2 PM

Running 46:51 [3] 8.54 km (5:29 / km) +124m 5:07 / km
(sick) shoes: Saucony Hurricane Progrid 12

Aranda. Picked up a throat infection on the Perth-Canberra flight yesterday. Really struggled with this run, couldn't get going.

Thursday Jul 29, 2010 #

5 PM

Running (Kings Park) 55:44 [3] 10.56 km (5:17 / km) +229m 4:46 / km
shoes: Saucony Hurricane Progrid 12

Good run in Kings Park. Was intending to go earlier, but busy day meant the end of the run was dark and cold. More than made up for that with the first part - tracks in good condition, well the closed ones anyway.

C • Sophie's news... 3

Tuesday Jul 27, 2010 #

11 AM

Running intervals 43:29 8.51 km (5:07 / km) +32m 5:01 / km
shoes: Saucony Hurricane Progrid 12

2km x 3: 8:22 (1:39) 8:38 (1:36) 8:36. This was the rotator cuff session for real this time. First proper interval session of the year I think (maybe the last?). Ouch.

C • Lucky 3

Monday Jul 26, 2010 #

Core Stability (Pilates) 1:20:00 [1]

Sunday Jul 25, 2010 #

Teering race (State League) 51:57 [3] *** 5.6 km (9:17 / km) +165m 8:05 / km
spiked:8/12c shoes: Innov8 Mudclaw 270

Wallaroo, Raymond Terrace. M50, 2nd. No presents today. Was in front by about a minute by 4 but overshot 5 - too low. Held on to the lead until I made 3 bad decisions in a row 8, 9 and 10. Should have taken the track to 8 - had decided to do that when it was no. 4 (same control, a "pivot") but tried to go straight and got forced left. Then left the track too early for 9 because "it looked good". Then ran all the way to the bottom of the ridge for 10, and ended up way too low. So lost 1.5, 1.5 and 0.5 to add to the 0.5 at no. 5 for a total time loss of 4 minutes. Still, found 11 OK unlike the rest of the field - Russell nearly handed back victory there but not quite.
M50A (6) 5.6 km 165 m 12 C
1 Russell Blatchford NCN 50:58
2 Eoin R*thery BFN 51:57
3 Geoff Todkill NCN 81:06
4 Malcolm Roberts NCN 82:58
5 Larry Weiss GON 126:28

Saturday Jul 24, 2010 #

12 PM

Teering (State League) 53:10 [4] *** 6.14 km (8:40 / km) +190m 7:30 / km
spiked:13/20c shoes: Innov8 Mudclaw 270

Brokenback slopes, Abernethy. M50, 1st. Had first place gift wrapped and handed to me by Mark Darvodelsky who had over 5 minutes lead with just over a km to go. Running OK, but scrappy - lost time at 3, 5, 7, 8, 11, 12 and 16. Worst was 16 at about 2 minutes after not leaving the main track early enough. In general, not precise enough coming to the circle. Map quite hard to read with very small symbol sizes, good course and terrain though.
M50A (11) 4.8 km 190 m 20 C
1 Eoin R*thery BFN 53:10
2 Mark Darvodelsky URN 54:15
3 Malcolm Roberts NCN 58:59
4 James Lithgow GON 61:41
5 Russell Blatchford NCN 67:28
6 Geoff Peel NCN 69:40
7 Russell Rigby NCN 73:33
8 John Linich NCN 81:36
9 Rod Eckels GON 87:46
10 Larry Weiss GON 119:40

Thursday Jul 22, 2010 #

5 PM

Running 43:49 [3] 7.85 km (5:35 / km) +116m 5:12 / km
shoes: Saucony Hurricane Progrid 12

From work. Cold and light drizzle. Perfect running weather. Legs a bit dodgy and joints a bit clicky. Cold gone though.

Tuesday Jul 20, 2010 #

12 PM

Running 41:30 [3] 7.36 km (5:38 / km) +105m 5:16 / km
weight:76kg shoes: Saucony Hurricane Progrid 12

Flat Rock Gully. Another struggle session.

Monday Jul 19, 2010 #

Core Stability (Pilates) 1:15:00 [1]

Sunday Jul 18, 2010 #

Event: Turkey Trot and Club Event

1 PM

Running (Fairyland loop) 1:02:19 [3] 8.41 km (7:25 / km) +210m 6:35 / km
weight:76kg shoes: Saucony Hurricane Progrid 12

Struggled. Cold not good for this cold, can't completely shake it off.
Am = laugh of the year so far - watching the whole field (except for 3) run off the map after 100m of the Turkey Trot.

Saturday Jul 17, 2010 #

2 PM

Cycling 2:08:52 [3] 52.56 km (2:27 / km) +1014m 2:14 / km

H-> Akuna Bay, West Head. Not riding fast enough to warm up.

Friday Jul 16, 2010 #

3 PM

Running 26:40 [3] 5.41 km (4:56 / km) +80m 4:35 / km
shoes: Saucony Hurricane Progrid 12

Wednesday Jul 14, 2010 #

5 PM

Running 37:49 [3] 7.53 km (5:01 / km) +124m 4:38 / km
weight:75.7kg shoes: Saucony Hurricane Progrid 12

From work. Felt a lot better than previous attempts, and didn't take any wrong turns in Chattswood. Cold nearly/almost gone but breathing still not 100%.

Tuesday Jul 13, 2010 #

Core Stability (Pilates) 1:10:00 [1]

Fatigued abs pretty quickly.

Monday Jul 12, 2010 #

Note

Good to see the World Cup over, and glad I do a sport that isn't subject to such influence by poor judgement of officials. I was brought up on soccer at lunchtime (until I was kicked in the achilles in 1983), so it was disappointing to see so many bad decisions which mostly went against smaller soccer countries (wrong red cards against Australia (2), Nigeria: offside goals awarded against NZ, Mexico: good goals disallowed for USA, England and Paraguay: not to mention the usual Italian dive in the penalty area for a goal against NZ).
My opinions were probably coloured by the unfair elimination of Ireland in the qualifying to the cheats in French colours, so at least their humiliation was great to watch.

C • Interesting 2

Sunday Jul 11, 2010 #

11 AM

Teering (Sydney O League) 49:35 [4] *** 7.0 km (7:05 / km) +104m 6:36 / km
spiked:15/18c shoes: Innov8 Mudclaw 270

Soapy Flat. Okm 5.5. 2nd to Paul Marsh. Missed first k or so on GPS. Scrappy forest - every time I worked out where I wanted to go on the map, the terrain had a fallen tree or a thick bush placed right there. Lost over a minute at no. 7 scrambling through thick bush trying to get to the flag I could see while Shep just ran straight through and punched it without slowing down. Still, nice place, good course. Aoife had fun in the mud (light drizzle and cold all day - who would want to live up here in the Southern Highlands??)

Saturday Jul 10, 2010 #

1 PM

Cycling 1:12:00 [3] 29.11 km (2:28 / km) +477m 2:17 / km

Lane Cove. Knee a bit iffy as I sprinted across Lane Cove Road.

Friday Jul 9, 2010 #

Running 29:50 [3] 5.5 km (5:25 / km) +82m 5:03 / km
shoes: Saucony Hurricane Progrid 12

Naremburn

Wednesday Jul 7, 2010 #

4 PM

Running 45:35 [3] 8.11 km (5:37 / km) +122m 5:14 / km

From Work. Struggled with this one, hammies, calves tight.

Tuesday Jul 6, 2010 #

Core Stability (Pilates) 1:05:00 [1]
(sick)

Usual VMO and glute work. Have had a couple of cold-free weeks, so due for another one. Sore throat this time, had Lemsip.

Sunday Jul 4, 2010 #

6 AM

Cycling 2:22:00 [3] 57.61 km (2:28 / km) +862m 2:18 / km

Didn't quite make it to West Head, turned back early so I could get home. Pretty slow, but got a boost from the "Boundary Riders" group that I sat on the back of from St Ives to the Akuna Bay turn off (I went straight down McCarrs Ck Rd). Then they passed me again on the return, so I got another free ride on Mona Vale Road, but only as far as that steep pinch going into N St Ives where I got spat. I was burning my fat reserves by that stage - this ride alone was nearly as much cycling as all of last month.

Saturday Jul 3, 2010 #

Cycling (Lane Cove NP) 1:35:00 [3] 38.0 km (2:30 / km)

Pleasant ride through Lane Cove NP. Good to be back on the bike.

Thursday Jul 1, 2010 #

4 PM

Running 48:59 [3] 8.7 km (5:38 / km) +140m 5:13 / km
shoes: ASICS Kayano 16

From work. Tried to make sure I was extending my right knee. Lots of clicking going on.

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