Training Log Archive: VaalaIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 4
Gym (leg weights and stretches) 1:15:00 [3]
I can do the big stairs! Every time I make it up I get excited...is that tragic?
Tuesday Jun 29, 2010 #
6 AM
Run warm up/down 35:00 [3]
shoes: Mizuno Wave Nirvana 5
15 minutes warmup and then 25 minutes warmdown and run down to the bottom of the domain by the tennis courts, back up for a hill, back down again and then back to the gym via the bush track. Too muddy to do the usual hill sprints (not really much point if I'm slipping and sliding up that hill).
Run (Speed Bumps) 26:00 [5]
shoes: Mizuno Wave Nirvana 5
3 laps of the usual with 3 - 3 1/2 minute recoveries. Not really feeling faster as such (although I am actually going faster) but it doesn't feel quite so painful in my lungs anymore when I push that hard which is pretty awesome. Now it just feels like my legs could do with turning over a bit quicker! The last leg always surprises me because it feels the slowest but is usually the same or quicker than the others.
Times were 6:35, 6:33, 6:33
Times were 6:35, 6:33, 6:33
Monday Jun 28, 2010 #
6 AM
Peloton (Spin) class intervals 40:00 [5]
shoes: Louis Garneau Monte Rosa MTB
Lincoln must have stayed up for the football this morning 'cause class was a bit shorter than normal. Shame 'cause I was feeling quite energised!
Run (treadmill) 10:00 [3]
shoes: Mizuno Wave Nirvana 5
Running off some steam...increasing speed by 0.5 every 2 1/2 minutes.
Sunday Jun 27, 2010 #
Note
Was going to take my bike out after the orienteering but realised that was going to be a bad idea since I wasn't in any state for that. But I still missed going for a ride.
10 AM
Orienteering race (OY2 - South Woodhill) 1:36:42 [3] 7.4 km (13:04 / km)
shoes: Inov-8 Roclite 285
Started off okay but slow then just died once I entered the maze (#4) and my mind pretty much gave up on orienteering and went elsewhere for the rest of the course. Considered cutting back to the finish since I just wanted to go home but realised I was on the furtherest part of the map anyway so stuck it out. I need sleep and food and a new start!
Saturday Jun 26, 2010 #
Note
(rest day)
Other than walking the dog with Jan in the afternoon I didn't really do too much...not really in any state. Hopefully tomorrow is okay.
Friday Jun 25, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB
I couldn't sleep so decided I'd just get up and go to class. Didn't feel that great (especially my shoulders and stomach) or have that much energy but that would be expected after only 3 1/2 hours sleep combined over the last 2 nights and barely eating yesterday. Feeling mentally a bit better afterwards if not physically.
11 AM
Run 1:30:00 [2]
shoes: Inov-8 Flyroc 310
Wet and wild run along Muriwai Beach with Simon. Rain was crazy and surf was cool. Quite possibly the most amazing run (for my spirit at least) I've done. Feeling so much better and actually felt vaguely hungry by the time I got home again which is a small miracle. We were out much longer than this but there was a bit of walking and a lot of random breathing exercises we stopped to do at the other end of the beach (so time is a rough estimate of how long we were running for).
Thursday Jun 24, 2010 #
Note
(rest day)
Because last night was a very bad night and I haven't had any sleep. Sensibly moved the planned run with Simon to tomorrow. See? Sometimes I can be good to myself...although not very often.
Wednesday Jun 23, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 4
Gym (leg weights and stretches) 1:25:00 [3]
Oh man this took forever this morning although Alex did spend 15 minutes taking me through some possible arm exercises that don't affect my stupid finger. My arms are SO weak at the moment (fingers crossed I can climb again soon). But on the bright side, I survived 3 sets of the leg thing including the big steps...and I didn't trip or fall once (okay, I actually did trip but embarrassingly that was on one of the small step jumps!).
Tuesday Jun 22, 2010 #
6 AM
Run warm up/down 21:00 [2]
shoes: Mizuno Wave Nirvana 5
14 minute warmup, 7 minute warmdown. It was super dark on the warmup (like darker than normal up the sideroad with no lights at the Domain...creepy).
Run intervals (Speed Bumps) 26:00 [5]
shoes: Mizuno Wave Nirvana 5
3 laps with 3 minute recoveries between each. First lap felt so hard and it was really dark so I couldn't see the next speed bump until I was only a few metres away...I wondered if that helped. Second lap wasn't too bad although at times I thought my legs wanted to buckle which was weird. Third lap was just plain hard and I kind of wimped out a little near the end so I reckon I could have done it faster.
Times were 6:42, 6:38, 6:38.
Times were 6:42, 6:38, 6:38.
Run intervals (Hill Sprints) 20:00 [4]
shoes: Mizuno Wave Nirvana 5
5 sets with 1:30 - 2:30 minute recoveries. Ooo, haven't done these in a while...and it showed! It was a bit slippery which could account for a little of the time but basically I just wasn't feeling strong on the hills (actually, I was feeling decidedly weak!). Hopefully it doesn't rain ridiculously before next week so I can (attempt to) thrash my times!
Times were 2:30, 2:30, 2:28, 2:28, 2:29.
Times were 2:30, 2:30, 2:28, 2:28, 2:29.
Monday Jun 21, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB
Getting out of bed was not fun (the cat agreed and decided once my alarm went off it would be the perfect time to set up camp on my stomach). My legs weren't quite feeling up to a total thrashing (it's been a tough weekend) but I did my best. New iron tablets seem to be kicking in too thankfully. Good class. Now I'd like to go back to bed.
Gym (core and stretches) 20:00 [3]
Lots of planks and stuff.
Sunday Jun 20, 2010 #
9 AM
MTB (mtb) 2:00:00 [4]
shoes: Louis Garneau Monte Rosa MTB
At the bike park with Lisa, Kylie and a few other girls. They were way faster than me so it was tough work but once I gave up trying to keep up or worrying about how unco they thought I was I rode pretty well. Went on several new tracks and I got totally disoriented! The finger sucks on the breaks though (I strapped it once I'd put my gloves on). Then I fell off and the pedal came back and smashed my shin and left quite a mark and a growing lump. Not sure how that happened but it hurt...a lot.
2 PM
MTB 27:00 [2]
shoes: Louis Garneau Monte Rosa MTB
To and from Debbie's (15 minutes there, 12 minutes back). The road isn't quite as scary as my mind was telling me it would be.
Run 36:00 [2]
shoes: Mizuno Wave Nirvana 5
With Debbie to Big King and up a couple of times plus round the park next to it. She did not enjoy the hills (and secretly neither did I by then) but I was impressed she took the option of a second time rather than just heading home again. Right, now I need an afternoon nap!
Saturday Jun 19, 2010 #
12 PM
Run 1:55:41 [3]
shoes: Inov-8 Flyroc 310
The Okura walkway from the Stillwater end and back again. I didn't feel too crash hot and after about 15 minutes my left (dud) shoulder was hurting like hell and I wondered if I'd have to turn back but I was too stubborn and ignored it. Slow but not too bad although there was a bit of stopping while I cursed the damn steps over and over again...I hate steps especially running down them when the earth is starting to erode inside or running up ones that are higher than you really want to have to step. Oh yeah...did I mention that I was a couple of minutes quicker on the way back? Definitely felt a bit faster.
Friday Jun 18, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB
My stomach seemed mostly recovered from what ever awful thing it was doing last night thank goodness and despite not that much sleep I was feeling quite energised so went hard out. There was a bit more seated climbing than normal which was good since that helps my mountain biking more than the standing up stuff. I still think my right cleat is not quite right though but I'm not sure what exactly isn't right about it.
5 PM
Run warm up/down 10:00 [2]
shoes: Mizuno Wave Nirvana 5
5 minute warmup, 5 minute warmdown. Stomach not so great again. Not sure what's going on.
Run intervals (Ho chi Minh Trail) 1:02:00 [4]
shoes: Mizuno Wave Nirvana 5
All three laps (with 4 minute recoveries)...and I'm still alive to tell the tale! As suggested, I started out fairly conservatively for the first lap. Felt pretty good actually and I definitely wasn't pushing it. The 2nd lap always feels harder 'cause you're going the alternative direction so I was probably too conservative on that one too but it wasn't too bad. Third lap, well, my thighs were telling me they weren't too happy about all this and neither was my stomach but I pushed through. Not fast which is rather disappointing but, um, I did it...? But it was getting dark in the bush so I shouldn't have procrastinated so long before heading out.
Times were: 17:48, 18:13, 18:54 (? I'm wondering if I forgot to stop my watch while I waited for the traffic at the bottom of the hill)
Times were: 17:48, 18:13, 18:54 (? I'm wondering if I forgot to stop my watch while I waited for the traffic at the bottom of the hill)
Thursday Jun 17, 2010 #
Note
(rest day)
Wednesday Jun 16, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 4
Gym (leg weights and stretches) 1:15:00 [3]
3 sets of the new leg program thingy although I wimped out on the big stair jumps and just did 10 of the small ones (it's supposed to be 5 x small, 3 x big). Legs feeling like jelly by the end and I'm not sure I think doing the weights with both legs at the same time is as effective for me as the single leg ones but I'll give it the month and see how we go.
Tuesday Jun 15, 2010 #
6 AM
Run warm up/down 35:00 [2]
shoes: Mizuno Wave Nirvana 5
15 minutes warmup, 5 minutes down to the bottom of the hill to do hill sprints, partway up the hill before my stomach tried to kill me and I gave up and then 15 minutes back to the gym via the bush track trying not to be sick on the way.
Run intervals (Speed Bumps) 26:30 [5]
shoes: Mizuno Wave Nirvana 5
3 laps of the usual with 3 and 4 minute recoveries (4 minutes because I was talking to the Bootcamp instructor dude who then decided it would be a great time to ask for my phone number too). First lap felt good. Most of the second lap felt okay until the end when I felt like I was going to collapse and my stomach felt weird. Third lap also felt quite good (although I felt slower) until near the end when my stomach went real bad. Weird especially since the times were good...for me.
Times were: 6:37, 6:38, 6:37
Times were: 6:37, 6:38, 6:37
Monday Jun 14, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB
Feeling good and remarkably awake despite a late night so went hardout. Good fun although I would have liked more hills (3 tracks seemed to mostly be about sprinting).
Run (treadmill) 12:00 [3]
shoes: Mizuno Wave Nirvana 5
Because I felt like it...feeling fast (well, sort of).
Gym (core and stretches) 20:00 [3]
Sunday Jun 13, 2010 #
10 AM
Run (Xterra - Riverhead) 49:28 [2] 6.3 km (7:51 / km)
shoes: Inov-8 Flyroc 310
Just jogging round the short course with Debbie. She did great although I did give her a tow up the hill. Amazingly it wasn't me falling in the mud at the end though...Debbie did that for me. Nice way to cap off a fairly relaxed week (well, in terms of training...not life).
Saturday Jun 12, 2010 #
4 PM
Run 30:00 [2]
shoes: Mizuno Wave Nirvana 4
I really wanted to go for a much longer run but I was trapped in the kitchen all day (damn train cake) so about the time I was supposed to be getting ready to go out I headed out into the rain with Keisha for a quick blat up to the park and back. She was really well behaved (for her) which was a miracle. It's quite cool running with her...except when she decides there's something interesting on my right and nearly trips me up. We got absolutely soaked.
Friday Jun 11, 2010 #
6 PM
Run 40:00 [2]
shoes: Mizuno Wave Nirvana 5
A loop round the streets from Debbie's flat in Mt Eden. Cruising at her pace although we started off a bit fast for her...I've got to remember that for Sunday. It was good apart from when I sprawled across the concrete after tripping on a stray branch. Banged my knee and apparently it was quite an impressive fall. It seems I'm good at those.
Thursday Jun 10, 2010 #
6 AM
Run 1:07:21 [3]
shoes: Mizuno Wave Nirvana 5
Basically the usual from the gym round the mean streets and hills of Parnell/Remuera then round the outer tracks of the Domain. Slow...very slow. But I didn't feel too bad really once the legs warmed up and I stopped running like a retard (the hills helped). Being rained on was quite pleasant and it wasn't too cold once you got moving.
Wednesday Jun 9, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB
Was planning a run today, rest tomorrow and spin on Friday but turns out I have a late night on Thursday so ended up spinning today instead. Why can't there be a Thursday morning class? Anyway, class was a short warmup followed by a hill track then a sprint track then a hill and so on. A bit different to usual but cool. Leg muscles feeling pretty tired but still working. My brain on the other hand is not switched on this week (or last week...?). Can someone give me a new brain please?
Tuesday Jun 8, 2010 #
6 AM
Run (treadmill) 15:00 [3]
shoes: Mizuno Wave Nirvana 4
Legs feeling quite good really.
Gym (leg weights and core) 1:00:00 [3]
2 sets of new leg program with some core stuff and stretches thrown in at the end. Definitely feel like my legs are getting stronger but I'm not looking forward to doing the big stair jumps (I just did the normal ones today).
Monday Jun 7, 2010 #
11 AM
Orienteering race (QB Day 3) 1:48:51 [4] 6.5 km (16:45 / km)
shoes: Inov-8 Roclite 285
Plantation Farm
Worst run I've had in ages! Well, actually it was fairly okay for most of the controls, just slow because it was slippery and I suck at that. But on the way to #4 I stuffed up real bad and couldn't work out what was going on for about half an hour (it took me 40 minutes on that damn control). Turns out I must have crossed the track higher than I thought and ended up crossing the other stream, not checking and thinking I was on the correct hill. Really frustrated with myself that I didn't check these things and annoyed I didn't do the other route choice I thought about.
Worst run I've had in ages! Well, actually it was fairly okay for most of the controls, just slow because it was slippery and I suck at that. But on the way to #4 I stuffed up real bad and couldn't work out what was going on for about half an hour (it took me 40 minutes on that damn control). Turns out I must have crossed the track higher than I thought and ended up crossing the other stream, not checking and thinking I was on the correct hill. Really frustrated with myself that I didn't check these things and annoyed I didn't do the other route choice I thought about.
Sunday Jun 6, 2010 #
10 AM
Orienteering race (QB Day 2 AM) 29:54 [4] 3.5 km (8:33 / km)
shoes: Inov-8 Roclite 285
Whites Line
Made quite a few little errors especially at the beginning where I wasn't concentrating enough on the control circle. Tessa caught me up about halfway through and then we caught Frances and formed a little train which was quite fun.
Made quite a few little errors especially at the beginning where I wasn't concentrating enough on the control circle. Tessa caught me up about halfway through and then we caught Frances and formed a little train which was quite fun.
1 PM
Orienteering race (QB Day 2 PM) 34:02 [4] 3.4 km (10:01 / km)
shoes: Inov-8 Roclite 285
Whites Line
ARGH! Trying to catch the Aussie girl in front of me which I did but then promptly stuffed up on several controls trying to get ahead! Silly! Once I lost her I then slowed down and concentrated and it was mostly fine from then...but so frustrating!!
ARGH! Trying to catch the Aussie girl in front of me which I did but then promptly stuffed up on several controls trying to get ahead! Silly! Once I lost her I then slowed down and concentrated and it was mostly fine from then...but so frustrating!!
Saturday Jun 5, 2010 #
Event: Queens Birthday
11 AM
Orienteering race (QB Day 1) 1:21:09 [4] 8.0 km (10:09 / km)
shoes: Inov-8 Roclite 285
Telephone Track
Everything was going pretty well (a bit slow but not too bad) until #15. Came out of the sanddunes and wasn't really sure where I was. Couldn't work out what was around me and ended up nearly at the road before I managed to re-orient myself. Then promptly stuffed up #16 as well. Was in the depression to the left which I knew was wrong so went to the right but the depression looked way different to what I imagined so fluffed around again. The rest was okay.
Everything was going pretty well (a bit slow but not too bad) until #15. Came out of the sanddunes and wasn't really sure where I was. Couldn't work out what was around me and ended up nearly at the road before I managed to re-orient myself. Then promptly stuffed up #16 as well. Was in the depression to the left which I knew was wrong so went to the right but the depression looked way different to what I imagined so fluffed around again. The rest was okay.
6 PM
Orienteering race (QB Night Relay) 22:52 [4] 3.4 km (6:44 / km)
shoes: Mizuno Wave Nirvana 5
Muriwai Golf Course.
In a team with Michael. We rocked! First leg I started just behind Lara and the back of her pants were super reflective which was handy if I wasn't sure what I was doing! By the second leg I was exhausted and stuffed up the first control but after that it was just a matter of keeping on going. You could mostly see the controls (or roughly where they might be) once you started heading in the right direction.
In a team with Michael. We rocked! First leg I started just behind Lara and the back of her pants were super reflective which was handy if I wasn't sure what I was doing! By the second leg I was exhausted and stuffed up the first control but after that it was just a matter of keeping on going. You could mostly see the controls (or roughly where they might be) once you started heading in the right direction.
Friday Jun 4, 2010 #
Note
(rest day)
Met up with Rick to discuss the plan for June. Feeling anxious but that might still be from not enough sleep this week.
Thursday Jun 3, 2010 #
6 AM
Run 33:31 [3]
shoes: Mizuno Wave Nirvana 5
Cruisey run a few times round the roads in the Domain. It was dark and a bit cold and my legs felt tired on anything vaguely resembling a hill but it was good. I like running.
Gym (core and stretches) 15:00 [3]
Wednesday Jun 2, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB
Tried not to go too hard out since it was supposed to be about turning my legs over or whatever it was Rick said but it's a bit difficult to hold back!
Gym (core and stretches) 20:00 [3]
Tuesday Jun 1, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 4
Legs still good...nice. Although I run like a retard on the treadmill 'cause I'm scared of falling off!
Gym (leg weights and stretches) 40:00 [3]
One set of the leg weights thingy and lots of stretchy things. It was okay but everything took longer than normal especially the stair jumps but I didn't fall over this time.