Training Log Archive: QuirkeyIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
Note
Bought some indoor climbing passes for both of us from an online deal.
Lets see if it's the spark to get us back into that great sport.
Lets see if it's the spark to get us back into that great sport.
7 AM
Run 45:00
shoes: Bare Feet
Merewether baths and back.
Vibrams to / from the beach but barefoot in the sand.
Stuck in a few short set of bounding .... tiring
Vibrams to / from the beach but barefoot in the sand.
Stuck in a few short set of bounding .... tiring
Flexibility 5:00 [1]
bare skimp rushing for work
Thursday Sep 29, 2011 #
6 AM
Swim 40:00 [3] 1.0 km (40:00 / km)
@ Newie
Seems to have gotten colder again. (Was shivering for at last half an hour after I got out). Might need to get the wettie back out of the cupboard again.
Not too smooth for lack of practice, but might have just started to twig the idea of pulling through the water (as opposed to pushing down at the start of the stroke as I have been doing).
Had a short bout of being slightly dizzy, prob due to too much head turn and lack of visibility under the water.
Seems to have gotten colder again. (Was shivering for at last half an hour after I got out). Might need to get the wettie back out of the cupboard again.
Not too smooth for lack of practice, but might have just started to twig the idea of pulling through the water (as opposed to pushing down at the start of the stroke as I have been doing).
Had a short bout of being slightly dizzy, prob due to too much head turn and lack of visibility under the water.
Wednesday Sep 28, 2011 #
Note
(rest day)
Birthday Rest .... Wish I'd done something though.
Tuesday Sep 27, 2011 #
7 AM
Strength / Core 45:00
Pilates class was full so hit the gym instead.
Squat Rack
Wobble stuff (balance and single leg squats etc)
Deadlift
Bent over row +Upright Row superset
Ab crunch (swiss ball)
Transverse abs (torso rotating on SB)
Squat Rack
Wobble stuff (balance and single leg squats etc)
Deadlift
Bent over row +Upright Row superset
Ab crunch (swiss ball)
Transverse abs (torso rotating on SB)
Flexibility 5:00 [1]
6 PM
Run race 14:54 [5] 4.0 km (3:44 / km)
shoes: Vibram 'Sprint'
Another 4 seconds off the PB ..... despite morning weights and low volume of training of late.
Bit late leaving work, so not much of a warm-up and not enough time to change out of vibrams.
Started easy but quickly realised I was much more comfy than last time I wore the vibrams to 'race' in. So picked up the pace and took several places over 3-4 laps.
Stitch started to develop so I had to fight that from just after the half way mark which led to inevitable slowing of pace (I really wish I could be rid of the problem)
Average pace for first half (5 laps) was 1:28 / lap
Then in the range of 1:31 to 1:35 for the next 4.
After zipping past Nick early on, he caught me with 600m to go, but I left him standing again in the back straight.
Picked up blisters on the balls of both feet.
Bit late leaving work, so not much of a warm-up and not enough time to change out of vibrams.
Started easy but quickly realised I was much more comfy than last time I wore the vibrams to 'race' in. So picked up the pace and took several places over 3-4 laps.
Stitch started to develop so I had to fight that from just after the half way mark which led to inevitable slowing of pace (I really wish I could be rid of the problem)
Average pace for first half (5 laps) was 1:28 / lap
Then in the range of 1:31 to 1:35 for the next 4.
After zipping past Nick early on, he caught me with 600m to go, but I left him standing again in the back straight.
Picked up blisters on the balls of both feet.
Run 30:00 [3]
shoes: Newton Neutral Racer 00509
To track, 12 laps with Nick, jog home etc
Flexibility 10:00 [1]
Quads feeling tired from two tough sessions today, but sensation whilst stretching suggests they are not tight (Yet!).
Expecting grief from both Calf and Quads tomorrow (plus perhaps, various parts not used to weights)
Expecting grief from both Calf and Quads tomorrow (plus perhaps, various parts not used to weights)
Monday Sep 26, 2011 #
7 AM
Strength / Core 50:00
Flexibility 10:00 [1]
Sunday Sep 25, 2011 #
Event: Forster Triathlon
8 AM
Strength / Core 20:00 [3]
9 AM
Run 45:00
shoes: Vibram 'Sprint'
With Gary, on a rainy and very windy morning.
Civic park, river prom, bathers way to top of the terrace, some zig-zag via S part of The Hill, darby st. home.
V easy pace.
R calf achilles tugging a tad near the end.
Civic park, river prom, bathers way to top of the terrace, some zig-zag via S part of The Hill, darby st. home.
V easy pace.
R calf achilles tugging a tad near the end.
Friday Sep 23, 2011 #
6 PM
Flexibility 20:00 [1]
No training.
Had to go to work on my day off!
Entertaining a visitor otherwise
Had to go to work on my day off!
Entertaining a visitor otherwise
Thursday Sep 22, 2011 #
6 AM
Flexibility 1:00:00 [1]
Yoga, Stretching, Foam roller and stick
Wednesday Sep 21, 2011 #
7 AM
Bike 40:00 [3]
shoes: Specialized Rockhopper
To the Uni.
Swim 20:00 0.5 km (40:00 / km)
Uni Pool.
Not too busy, but still not the most enjoyable swimming.
Not too busy, but still not the most enjoyable swimming.
Tuesday Sep 20, 2011 #
6 PM
Run 40:00
shoes: Vibram 'Sprint'
After a long day which included early start and meeting in Sydney.
Foreshore, nobbys, King Ed Park, Watt st, Royal, Hunter St, Laman
Probably a bit too long in the Vibrams. Calfs / Achilles not feeling 100% for the final 10-15 mins
Foreshore, nobbys, King Ed Park, Watt st, Royal, Hunter St, Laman
Probably a bit too long in the Vibrams. Calfs / Achilles not feeling 100% for the final 10-15 mins
Monday Sep 19, 2011 #
7 AM
Strength / Core 20:00 [3]
Basic Pilates stuff, so at least I got something done today.
Flexibility 10:00 [1]
Sunday Sep 18, 2011 #
8 AM
Bike 1:00:00 [1]
shoes: Specialized Rockhopper
With B.
Very casual cycle to the new house and back.
Very casual cycle to the new house and back.
Bike 1:06:00
shoes: Specialized Rockhopper
Once I dropped B home I continued on to Glenrock and did one big loop of single track.
Got swooped 3 times on the road to / from the reserve. Time to get some cable ties for my helmet!
Got swooped 3 times on the road to / from the reserve. Time to get some cable ties for my helmet!
Saturday Sep 17, 2011 #
8 AM
Swim 40:00 [3] 1.0 km (40:00 / km)
@Mereweather on a gogeous sunny morning.
Lack of recent practice showing.
Not fluid until well into the second half.
Lack of recent practice showing.
Not fluid until well into the second half.
Friday Sep 16, 2011 #
6 PM
Strength / Core (Pilates Reformer) 45:00
Friday's instructor (Amanda) not quite as cheerful as Tuesday's (Jess) but the woman seems to know her stuff!
2 of us got different / additional exercises. A good range of different exercises generally.
Strength / Core 10:00 [4]
Brief bit of gym work before pilates.
Wide grip lat pull down. Close Grip seated row. Repeated a few times.
And a few quick single leg squats.
Wide grip lat pull down. Close Grip seated row. Repeated a few times.
And a few quick single leg squats.
Thursday Sep 15, 2011 #
6 AM
Run 40:00
shoes: Mizuno Wave Musha
Planned to run to / from a swim at newcastle.
Turns out the baths havent re-opened as they were supposed to do (a weeka ago) and they are doing some big demolitions / repairs to the walkway that goes through the middle.
So I kept running.
Civic Park, Hunter St, pacific Park, Baths, Newie beach, Bathers way to parkway, centennial park.
Then did some strength stuff.....
Turns out the baths havent re-opened as they were supposed to do (a weeka ago) and they are doing some big demolitions / repairs to the walkway that goes through the middle.
So I kept running.
Civic Park, Hunter St, pacific Park, Baths, Newie beach, Bathers way to parkway, centennial park.
Then did some strength stuff.....
Strength / Core 20:00
Single leg mini squats / full squats combo (glute med really felling it)
Squat jumps, Walking Lunges etc
Squat jumps, Walking Lunges etc
Flexibility 5:00 [1]
not enough
Wednesday Sep 14, 2011 #
8 AM
Bike 40:00 [3]
shoes: Specialized Rockhopper
To the youni from home. Way finding, so not pushing too hard.
Showered at the Forum (gym) but since found out where the showers are in the architecture building.
I just might make this a regular spin.
Showered at the Forum (gym) but since found out where the showers are in the architecture building.
I just might make this a regular spin.
1 PM
Bike 25:00
Home from Youni.
Better ideas where I was going, and gradual descent towards sea level aiding my speed.
Better ideas where I was going, and gradual descent towards sea level aiding my speed.
Tuesday Sep 13, 2011 #
7 AM
Strength / Core (Pilates Reformer) 45:00
Strength / Core (Boxing) 10:00 [3]
shoes: Vibram 'Sprint'
Bought glove inners on the way in and filled some time before pilates.
Tiring!
Tiring!
Monday Sep 12, 2011 #
6 AM
Note
Morning walk with B.
House purchase seems to given her a new enthusiasm for exercise.
House purchase seems to given her a new enthusiasm for exercise.
Sunday Sep 11, 2011 #
8 AM
Bike (MTB) 2:00:00
shoes: Specialized Rockhopper
Glenrock on a sunny morning.
In at the road to the waterworks, then clockwise on the main single tracks until hitting the main entry point on gun club road.
Started chatting with a couple there who invited me to join them for a loop.
This was just what I needed as I stayed out for longer than would have motivated to do by myself, and it also encouraged me to try to push myself a little in places. The couple (Paul and Ann-Marie, i think) turned out to be adventure racers, so hopefully I'll bump into them again sometime in the near future.
In at the road to the waterworks, then clockwise on the main single tracks until hitting the main entry point on gun club road.
Started chatting with a couple there who invited me to join them for a loop.
This was just what I needed as I stayed out for longer than would have motivated to do by myself, and it also encouraged me to try to push myself a little in places. The couple (Paul and Ann-Marie, i think) turned out to be adventure racers, so hopefully I'll bump into them again sometime in the near future.
10 AM
Flexibility 10:00 [1]
Saturday Sep 10, 2011 #
Event: NSW Middle & Long Champs
4 PM
Other (Hurling) 1:00:00
Met up with a bunch of people for a 'puck about' in Lambton Park.
Had no idea in advance just how intense this might be, so didn't do usual Saturday morning training session.
Very relaxed affair as it turned out, so I will do other training earlier in the day the next time.
Had no idea in advance just how intense this might be, so didn't do usual Saturday morning training session.
Very relaxed affair as it turned out, so I will do other training earlier in the day the next time.
Friday Sep 9, 2011 #
7 AM
Strength / Core (Pilates Reformer) 1:00:00
Extra red spring on for a few things, esp leg work.
Thursday Sep 8, 2011 #
Note
(rest day)
12 hours on the go.
A bit tired by the time i got home. Heavy rain quenched any vague enthusiasm i had for a plod.
A bit tired by the time i got home. Heavy rain quenched any vague enthusiasm i had for a plod.
Wednesday Sep 7, 2011 #
Note
Another extremely busy day.
Late notice of a meeting in Sydney tomorrow meant I had to stay back and try to get tomorrows planned work done today instead.
Neck and upper back not in great state when I eventually made it home.
Still no word on the exchange (for house). grrr
Late notice of a meeting in Sydney tomorrow meant I had to stay back and try to get tomorrows planned work done today instead.
Neck and upper back not in great state when I eventually made it home.
Still no word on the exchange (for house). grrr
7 AM
Swim 30:00 [3] 0.6 km (50:00 / km)
A little late out of the starting blocks this morning so shortened the swim get home in reasonable time.
Short direction at Merewether (50m lengths)
Alternated stroke: Always FC heading towards bath house, and either Breast stroke or Back Stroke heading away from it. (2/3 of this was breast stroke)
Short direction at Merewether (50m lengths)
Alternated stroke: Always FC heading towards bath house, and either Breast stroke or Back Stroke heading away from it. (2/3 of this was breast stroke)
Tuesday Sep 6, 2011 #
6 PM
Run race 10:44 [5] 3.0 km (3:35 / km)
shoes: Mizuno Wave Musha
Usual Tuesday track.
Managed my diet better today, so no stitch and able to run a worthy pace.
With Nick and 2 others most of the way. They were pulling away (up to 20m) whilst we were between 600m to go and 200m to go. However a final push and hard kick up the home straight let me 'gub' the three of them.
Snipped another 3 seconds off the massive pb set 4 weeks ago.
Managed my diet better today, so no stitch and able to run a worthy pace.
With Nick and 2 others most of the way. They were pulling away (up to 20m) whilst we were between 600m to go and 200m to go. However a final push and hard kick up the home straight let me 'gub' the three of them.
Snipped another 3 seconds off the massive pb set 4 weeks ago.
Run race 3:34 [5] 1.0 km (3:34 / km)
shoes: Mizuno Wave Musha
Handicap race.
Given a duff handicap, so finished a clear last but for Rachel.
Given a duff handicap, so finished a clear last but for Rachel.
Run 30:00
shoes: Mizuno Wave Musha
9 PM
Flexibility 10:00 [1]
Monday Sep 5, 2011 #
6 AM
Strength / Core 15:00 [3]
Flexibility 15:00 [1]
Torso generally tight and achey...... Presumably after yesterday's horseplay with the nephews.
Sunday Sep 4, 2011 #
6 AM
Run 45:00
shoes: Bare Feet
Out and Back: Merewether Baths
Wore Newtons to and from Bar beach, then barefoot on the beach itself.
Been a few weeks since doing this run.
Wore Newtons to and from Bar beach, then barefoot on the beach itself.
Been a few weeks since doing this run.
2 PM
Swim 30:00 [3] 0.5 km (1:00:00 / km)
Parsley Bay, Sydney
Since we were there for a family get together, I decided it should be my first proper swim in 'open' water. However, i did become a little less confident when the brother-in-law (Steve) informed me that the shark nets were not in place during winter (gulp).
Swam out and back twice anyway, even if slightly nervous. The family seemed to enjoy following me along the shoreline and waving at me from the bridge.
http://www.gmap-pedometer.com/?r=5057558
Since we were there for a family get together, I decided it should be my first proper swim in 'open' water. However, i did become a little less confident when the brother-in-law (Steve) informed me that the shark nets were not in place during winter (gulp).
Swam out and back twice anyway, even if slightly nervous. The family seemed to enjoy following me along the shoreline and waving at me from the bridge.
http://www.gmap-pedometer.com/?r=5057558
Saturday Sep 3, 2011 #
9 AM
Bike 1:30:00
shoes: Specialized Rockhopper
Glenrock. Sunny.
Attempting to follow trails using forthcoming one-way system.
Attempting to follow trails using forthcoming one-way system.
9 PM
Flexibility 15:00 [1]
Kept putting this off since getting off my bike this morning.
Glutes feeling a bit tight.
Glutes feeling a bit tight.
Thursday Sep 1, 2011 #
Note
V busy between work and trying to jump through hoops for house purchase.
No chickens being counted!
No chickens being counted!