Training Log Archive: NieuwyIn the 29 days ending Feb 29, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||
Monday Feb 29, 2016 #
5 AM
Cycling 31:07 [3] 17.0 km (32.8 kph) +45m
To work. A lot of slowing down and speeding up today, got stopped at 11 of the 16 traffic lights, with most in the first half.
3 PM
Cycling 37:48 [3] 17.0 km (27.0 kph) +224m
Home from work. Even more stopping on the way home, although most of it was in 2 spots. Had to wait 3 full cycles at Main North rd, then 2 of 3 lanes blocked on North East rd for roadworks made it hard for cars turning from Grand Junction, and had to wait 3 or 4 cycles. Could have gone on the footpath, but I don't like to, it seems unsafe for pedestrians and unsafe for me to rejoin the road. Happy with time considering a bit of slow riding.
Sunday Feb 28, 2016 #
Note
(rest day)
Slack today and didn't go for a run.
Saturday Feb 27, 2016 #
5 AM
Cycling 32:04 [3] 17.0 km (31.8 kph) +45m
To work. So tired when alarm went off, I didn't want to get up, but the cat stopped me from getting back to sleep so got up anyway. Felt easy when I started.
12 PM
Cycling 38:16 [3] 17.0 km (26.7 kph) +225m
Home from work. Uneventful ride. I seem to be getting consistently faster on the bike, but not running.
Friday Feb 26, 2016 #
6 PM
Orienteering race 23:51 [5] 4.55 km (5:15 / km)
shoes: Adidas Kanadia 7
Sprint series at Belair. No warm up and started out way too fast, but because of my ankles slowed down too much on creek crossings and rough stuff. Felt really slow in the second half until I caught Lauren. Made the correct choice of taking the wide track option to the last control.
I did admit to punching a control through an uncrossable fence, so DSQ'd myself although unofficial anyway.
I did admit to punching a control through an uncrossable fence, so DSQ'd myself although unofficial anyway.
Wednesday Feb 24, 2016 #
4 PM
Note
rhr:56 (rest day)
Plasma donation at the blood bank.
HR 56 BP 114/70 Hb 149
HR 56 BP 114/70 Hb 149
Tuesday Feb 23, 2016 #
6 PM
Running 44:42 [3] 8.0 km (5:35 / km) +358m 4:34 / km
shoes: Adidas Kanadia 7
Morialta.
Didn't have the best day at work, and when I got to Morialta didn't really feel like running. When I started running, I felt a bit better and deep view was a good pace (6.34). From there right ankle was a bit sore after the slight roll last week, so took it easy, especially coming down.
Didn't have the best day at work, and when I got to Morialta didn't really feel like running. When I started running, I felt a bit better and deep view was a good pace (6.34). From there right ankle was a bit sore after the slight roll last week, so took it easy, especially coming down.
Sunday Feb 21, 2016 #
8 AM
Walking 1:48:38 [1] 8.25 km (13:10 / km) +428m 10:27 / km
shoes: Adidas Kanadia 7
Walk ot Morialta with Sam. Did the 3rd falls loop which was nice, there were lots of people out today.
Thursday Feb 18, 2016 #
5 AM
Cycling 31:11 [3] 17.0 km (32.7 kph) +45m
To work. Left a few mins late, so tried to keep the pace up. Felt really good and didn't really notice the hills. Made a poor decision just before I got to work, looked behind and only saw 1 car, so turned right after it, but there was another one and luckily for me it was far enough behind that I got across safely. Should have checked again before turning.
2 PM
Cycling 38:42 [3] 17.0 km (26.4 kph) +229m
Home from work. Felt a bit up and down on this ride. At times was pushing hard, then at others couldn't be stuffed. Pushed in the last minute to get under 70mins for the day.
Tuesday Feb 16, 2016 #
6 PM
Running 1:08:00 [3] 11.39 km (5:58 / km) +477m 4:56 / km
shoes: Adidas Kanadia 7
Morialta. Up to deep view, then up to moores rd and down centre track, then pylon track and third falls. Nice day for it and felt pretty good after I had warmed up. Landed badly on a rock coming down from 3rd falls and ankle was sore the rest of the way, so went a bit slower.
Sunday Feb 14, 2016 #
6 AM
Walking 3:06:18 [2] 9.72 km (19:10 / km) +471m 15:26 / km
shoes: Adidas Kanadia 7
After yesterday's heat we decided to get up at 5am to do Rawnsley Bluff. This was my 2nd choice, I wanted to do St Mary's Peak, but it is closed in summer. First 30 mins was in the dark, but enough light when we got to the climb. Much cooler today and very comfortable for walking. Got to the top in 92 mins then sat for a while on the cliff before coming down. Didn't go to the Wilpena lookout, because it is a similar view to the one yesterday. Coming down was slow trying to keep your footing on the rough stuff. Nice walk and still cool when we got back.
Made some pancakes after, then went to sacred canyon, old Wilpena station and Arkaroo rock. Another swim then out to the Woolshed for dinner for Valentine's day, not cheap but very nice.
Made some pancakes after, then went to sacred canyon, old Wilpena station and Arkaroo rock. Another swim then out to the Woolshed for dinner for Valentine's day, not cheap but very nice.
Saturday Feb 13, 2016 #
8 AM
Walking 1:38:00 [1] 7.61 km (12:53 / km) +176m 11:33 / km
shoes: Adidas Kanadia 7
From Wilpena to Wangara lookout. Hot again today so we left early to do this then a drive through Brachina and Parachilna gorges to Blinman. Saw a snake early, so was a bit worried there would be lots out, but didn't see any more, just a big goanna. Stopped in Brachina gorge to have lunch, but didn't get out of the car and left it running as it was 45° outside! Another swim when we got back.
Friday Feb 12, 2016 #
Walking 45:00 [2] 2.5 km (18:00 / km) +50m 16:22 / km
shoes: Adidas Kanadia 7
Walk from caravan park at Rawnsley past the bunkhouse and around the back of the ridge. Was going to go all the way around and through the next gap, but it was too hot (38°), so took a short cut and went over the ridge and back. Went in the pool after for the first time in the 23 years since I first went there. Only saw 1 pink tape for the Monday event.
Tuesday Feb 9, 2016 #
5 AM
Cycling 30:24 [3] 17.0 km (33.6 kph) +45m
ahr:114 max:173
To work. Had no choice about riding today as Sam is taking the car to go diving. Left a few mins late, so pushed a little bit harder in some spots.
2 PM
Cycling 36:57 [3] 17.0 km (27.6 kph) +225m
ahr:115 max:157
Ride home. Legs felt a bit tired at the start, but better later.
Saturday Feb 6, 2016 #
5 AM
Cycling 31:30 [3] 17.0 km (32.4 kph) +45m
To work. Time is approx because gps was updating when I started the ride and started timing 3km in.
Didn't want to get up after not much sleep and really didn't want to ride, but felt good when I started.
Didn't want to get up after not much sleep and really didn't want to ride, but felt good when I started.
10 AM
Cycling 38:10 [3] 17.0 km (26.7 kph) +225m
Ride home. Wasn't able to go really fast today.
Friday Feb 5, 2016 #
6 PM
Orienteering race 20:43 [5] 4.0 km (5:11 / km)
shoes: Asics Gel Cumulus 16
Snap sprint series at Adelaide Uni. After putting all the entries into the computer, managed to get a run in with no warm up. Didn't prepare and forgot description holder, so just held it.
Got a bad light sequence at the road and waited for approx 20 secs to cross, then made bad route choice to 1. Went in too early on 6 and lost 30 secs. Not much time lost after that, just a couple of bad routes.
Felt much better than last night and was able to get some speed up, being in a race situation helped. Need to read the map and plan ahead more .
Got a bad light sequence at the road and waited for approx 20 secs to cross, then made bad route choice to 1. Went in too early on 6 and lost 30 secs. Not much time lost after that, just a couple of bad routes.
Felt much better than last night and was able to get some speed up, being in a race situation helped. Need to read the map and plan ahead more .
Orienteering 10:00 [3] 1.0 km (10:00 / km)
shoes: Asics Gel Cumulus 16
Picking up controls
Thursday Feb 4, 2016 #
4 PM
Orienteering 25:43 [4] 4.63 km (5:33 / km)
shoes: Asics Gel Cumulus 16
Run around the long course at Lochiel Park checking sites for the event in a couple of weeks. Had to stop a couple of times to check for somewhere to lock the cable to. Legs didn't want to go fast today.
Had to change the course a little before going out and a bit more after, but it should be good. Perhaps a little bit long.
Had to change the course a little before going out and a bit more after, but it should be good. Perhaps a little bit long.
Orienteering 10:31 [3] 1.72 km (6:07 / km)
shoes: Asics Gel Cumulus 16
Jog around checking a few sites on the short course.
Wednesday Feb 3, 2016 #
5 PM
Running warm up/down 18:36 [3] 3.54 km (5:15 / km) +67m 4:48 / km
shoes: Asics Gel Cumulus 16
Warm up to the Eastern end of Yatala Vale rd
Running intervals 12:00 [5] 3.39 km (3:32 / km)
shoes: Asics Gel Cumulus 16
Pyramid intervals 1/2/3/3/2/1 with 1 min recovery between. Since the NOL sprints are less than 6 weeks away, I thought I should start doing some speed training. Haven't done anything fast for a long time, so it was hard to get the speed right and got slower in the later splits (headwind also hit me later on). Thought this road was longer, but got to Hancock half way through the 2nd 3min, and lucky to avoid cars without slowing down. Got to Golden Grove rd at the start of the last interval and decided not to cross, and did the up hill along the road, apart from that the rest was downhill.
Not bad for first session, but need to do more.
Not bad for first session, but need to do more.
Running warm up/down 4:00 [3] 0.71 km (5:38 / km) +11m 5:14 / km
shoes: Asics Gel Cumulus 16
Slow jog back home. Should have gone longer, but a bit stuffed.
Tuesday Feb 2, 2016 #
5 AM
Cycling 28:43 [3] 17.0 km (35.5 kph) +43m
ahr:131 max:178
To work. Felt really good this morning and tail wind helped for a new pb. Been a while since I have had a fast ride to work.
Almost forgot to put on helmet this morning, started off then realised and went back for it.
Seemed a bit warm whilst riding, it was 27° at 5am.
Almost forgot to put on helmet this morning, started off then realised and went back for it.
Seemed a bit warm whilst riding, it was 27° at 5am.
2 PM
Cycling 35:11 [3] 17.0 km (29.0 kph) +225m
Ride home. Wind change during the day gave me a tail wind home too. Legs felt really strong today and seemed to be going faster up the hills than normal. Managed to miss the rain again, which was nice, although would've cooled me down a bit and probably wouldn't have got any wetter. Another pb again today, but this time only by 10 secs. Fastest overall time for the day by about 4 mins.