Training Log Archive: NieuwyIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
Note
(rest day)
Too hot
Wednesday Dec 30, 2009 #
Note
(rest day)
Too hot, still moving stuff and unpacking.
Tuesday Dec 29, 2009 #
Moving house 6:00:00 [2]
Moved house today on a 35 degree day. I was sweating most of the day from about 8.20am. 3 trips (2 with a trailer). Got home from the last trip at about 5.45 and i still got to morialta before 6!
Running 42:17 [3] 8.25 km (5:08 / km)
ahr:174 max:192 shoes: Asics Gel Kayano 15 #2
Pretty stuffed today, so didnt push too hard. 6.19 up and 10.02 down. Saw Bruce going up while i was on the way down, then he turned around behind jenny, but then he went up again from the toilets.
This run took my total running distance for 2009 over 2500km. This is a combination of running, orienteering and rogaining.
This run took my total running distance for 2009 over 2500km. This is a combination of running, orienteering and rogaining.
Monday Dec 28, 2009 #
Note
(rest day)
Nephew's 3rd birthday
Sunday Dec 27, 2009 #
Running 1:17:41 [3] 13.88 km (5:36 / km)
ahr:152 max:171 shoes: Asics Gel Kayano 15 #2
Bridgewater run with Lauren, Zara and Evelyn. We had to do quite a few loops back for Evelyn as she was a bit slower. Were were also slower than normal today after the half the other day, legs were a bit tired.
Went north out of Bridgewater on the Heysen trail alternate route and across the freeway. Then east and across the train line and eventually to Heysen rd past "The Cedars" to Hahndorf. Then towards Verdun and we were going to go the long way back past Mylor CP, but L had to get her car home, so we took the pioneer womens trail back to Bridgewater.
Went north out of Bridgewater on the Heysen trail alternate route and across the freeway. Then east and across the train line and eventually to Heysen rd past "The Cedars" to Hahndorf. Then towards Verdun and we were going to go the long way back past Mylor CP, but L had to get her car home, so we took the pioneer womens trail back to Bridgewater.
Saturday Dec 26, 2009 #
Walking 1:32:00 [2] 7.38 km (12:28 / km) +370m 9:58 / km
ahr:104 max:163 shoes: Brooks Cascadia 4
Black Hill walk with Julia again, but this time she brought a friend along who is a smoker, so it was a bit slower. A group from the road runners club went past going up the hill behind wadmore park, some of them were at the half yesterday. Had to stop and wait for the friend a couple of times going up, as it was pretty tough for her. Stayed together going down, but it was much slower than normal. 38mins up, plus stops and 54 down.
Friday Dec 25, 2009 #
Running 1:29:11 [4] 20.93 km (4:16 / km)
ahr:175 max:182 shoes: Asics Gel Kayano 15 #2
Fanatics Half Marathon at West Lakes at 6am. Simon and Lauren went too. We decided to run together at Lauren's pace, which was good for me and Simon. Started off pretty fast, with the first 4k going by in 16mins, but then slowed a bit after that. Stopped for water at the bus stop turn around at 9.3km (didnt stop watch), then went through 10k in 41.30. Slowed down even more along Military rd, and stopped for water again on Bower rd. The 6.8km section between water stops was at 4.26/km. 2 guys went past at the 2nd water, and they stayed about the same distance in front until about the 17k mark when me and Simon were having a conversation about how we had slowed down. Suddenly Lauren sped up to about 3.50/km and we passed one guy, who wasnt too happy about it. If we kept going at the same pace, we would've got the other guy too, but we slowed again to about 4.15/km.
We crossed the line together to be equal 4th (winner did 83). It was pretty nice and worth getting up early for. It seemed fairly easy to keep up this pace, but would've been easier if my achilles werent sore for the whole run. I think i'll go to see a physio next week.
With a bit more training, and uninjured i think i have a 3 hour marathon in me, definately a 3.10.
We crossed the line together to be equal 4th (winner did 83). It was pretty nice and worth getting up early for. It seemed fairly easy to keep up this pace, but would've been easier if my achilles werent sore for the whole run. I think i'll go to see a physio next week.
With a bit more training, and uninjured i think i have a 3 hour marathon in me, definately a 3.10.
Thursday Dec 24, 2009 #
Note
(rest day)
Wednesday Dec 23, 2009 #
Walking 1:21:38 [2] 7.38 km (11:04 / km) +370m 8:51 / km
ahr:124 max:175 shoes: Asics Gel Kayano 15 #2
Black Hill walk with my friend Julia who is over from Melbourne for Christmas. Pretty hot today, so we went early. It seemed easier than last time, and it was a bit quicker too. 36.07 up and 45.31 down.
Note
I signed the lease for my new house today. I move in on the 29th. I put in 2 applications and both were accepted, but i had signed the lease on the first before the second called, which sucked because the 2nd was better and cheaper. I get my new housemate in Feb sometime.
Running 47:21 [3] 9.59 km (4:56 / km) +200m 4:28 / km
ahr:162 max:180 shoes: Asics Gel Kayano 15 #2
Belair with Simon and Andrew. Xmas eve tomorrow, so we moved the thurs run to wed, but then the people that wanted it moved didnt turn up! This was faster than normal, as there wasnt any girls there. Went up long gully to the redwoods, then up the hill to the south and down long gully. When we got back Zara's car was there, so she must have turned up late (we did wait).
Tuesday Dec 22, 2009 #
Running 32:21 [3] 5.61 km (5:46 / km)
ahr:160 max:185 shoes: Brooks Cascadia 4
Morialta with Jenny, Lauren, Simon, Andrew and Harry. Pretty easy tonight as it was hot and i was stuffed. Went up to first falls (Harry had never been before), then up past giant's cave to pretty corner. Through the burnt out bit to the single track, then back down to the cars.
MMM chinese banquet after.
MMM chinese banquet after.
Monday Dec 21, 2009 #
Running 44:17 [3] 7.91 km (5:36 / km) +300m 4:42 / km
ahr:170 max:188 shoes: Asics Gel Kayano 15 #2
Anstey Hill. No Doses turned up tonight, so i went of by myself. I was very tired and didnt feel like doing much, so i started off heading south along the boundary track to do a lap of the park. A couple of mins later i saw a single track going up the hill which i hadnt been on before, so i went up. Its a nice track, but narrow in places and i cut my shoulder when i got too close to a tree (same one as yesterday)! This then joined onto the track that we normally go up. Went to the top, then down the MTB single track and at the bottom i was going to continue my lap of the park, but then i saw another single track going up, so i went up again. This was fine until it hit the fire track, then it was a hard slog to the top. At the top (30mins) my legs had actualy warmed up and i felt pretty good, but i had to be at Nowood at 8, so i had to go back down. So this was 12.42 up, 8.34 down, 14.02 up, 8.57 down (all between 1.9 and 2.1km).
Sunday Dec 20, 2009 #
Running 1:21:43 [3] 14.39 km (5:41 / km)
ahr:167 max:190 shoes: Asics Gel Kayano 15 #2
Run from Bridgewater with Jenny, Simon, Andrew, Lauren and Zara. Went SE along the creek where the Heysen Trail used to go, then crossed and went up the hill on the other side to the main road. Followed the single track next to the road to Mylor Conservation Park. Along this section i was in front and had a big stack after tripping on a tree root. I ended up sliding along my side on a very rough bit of track and got cuts on my shoulder, stomach, elbow and knee. Quite a bit of bruising too. There was a lot of blood coming from my elbow and Lauren did her best to avoid being near it. It didnt hurt very much, so kept going. Went through Mylor CP to the YHA, then to the school to get a drink and wash my wounds. From here Simon decided to run home, so he departed and we went up Aldgate Valley rd, the Mi Mi rd towards Aldgate, then back along the Heysen trail.
Both achilles were very sore for the first 20mins, but not too bad after that.
Both achilles were very sore for the first 20mins, but not too bad after that.
Saturday Dec 19, 2009 #
Note
(rest day)
Looking at potential houses to live in, then Bec and Chris' wedding.
Friday Dec 18, 2009 #
Note
(rest day)
Got home from work xmas party at 6pm and went straight to bed and slept for 90mins!
Thursday Dec 17, 2009 #
Running 47:58 [3] 9.38 km (5:07 / km)
ahr:158 max:183 shoes: Brooks Cascadia 4
Belair run with Lauren, Jenny, Simon and Andrew. We did the "normal loop", up to the train line, up to the tank and down the steps. Bad day today, and very, very tired, but it didnt seem to affect my pace very much. Running makes me feel better though :)
Arrows meeting and curry after.
Arrows meeting and curry after.
Wednesday Dec 16, 2009 #
Note
(rest day)
Tuesday Dec 15, 2009 #
Running 37:20 [3] 7.58 km (4:56 / km) +250m 4:14 / km
ahr:169 max:196 shoes: Brooks Cascadia 4
Morialta. Not everyone ran together tonight. I went up to te top of first falls with Simon, Fern and Andrew, then left to the fire track and up to third falls (Andrew only went to the junction). At the top, me and Simon decided to try to beat 9 mins for the downhill, so we waited a while for Andrew, then started off quite fast, with Fern coming along behind a bit slower. It is much harder to stay on the track and pick the right line when you're going fast! We apparently went past Zoe at the junction below third falls, but we didnt see her. I got a bit of a break on Simon to 2nd falls, i turned around and he was about 20-30m behind (i later found out his shoelace came undone). Felt stufed here and struggled on the slight uphill, where Simon almost caught me again. Struggled again on the slight uphill to the lookout where i passed Andrew. Wasnt able to push quite as hard as i would've liked on the last bit, as i was completely stuffed. Got to the bottom and Simon was still coming down the track (his other shoelace came undone, so lost more time). I was pretty happy when i took the split to find out i had done 8.21! Almost a min faster than 2 weeks ago (9.19). So did 2.3km at 3.39/km, Avg HR 191bpm, max speed 28.1km/h. It is definately possible to go faster down there, but lots more practice and fitness needed, im not sure if i could get under 8 mins.
OASA meeting after :(
OASA meeting after :(
Monday Dec 14, 2009 #
Running 45:35 [3] 8.65 km (5:16 / km) +300m 4:29 / km
ahr:160 max:181 shoes: Brooks Cascadia 4
Anstey Hill run with Tom. Pretty tired today and had a nap in the afternoon between work and running. Started off the same way as before, but at the top, went left past the lookout, then down the nursery track to the bottom. At the bottom we decided to go up the ridge track instead of the single track, which wasnt easy (1.27km with 170m climb in 9.35), then down the single track past the quarry. Calves were quite stiff on the first climb, but after a stretch felt better.
Sunday Dec 13, 2009 #
Running 1:21:12 [3] 14.61 km (5:33 / km) +400m 4:53 / km
ahr:155 max:184 shoes: Asics Gel Kayano 15 #2
Bridgewater run with Fern, Jenny, Lauren, Zara, Tyson, Andrew and Jenny's friend. Took the Heysen trail west to Mt George, then to Woodhouse. Up Old Carey Gully rd, which seemed easier this week, then down Old Mt Barker rd. As we were going down here Zara decided to make it longer, so we took a right turn back towards Stirling and ended up almost to Old Carey Gully rd again! Down Gould rd and up again to Stirling park, then along some tracks to the train line and along there to Aldgate. Back along the track next to the road to Bridgewater.
Felt better than yesterday.
Felt better than yesterday.
Saturday Dec 12, 2009 #
Running long 2:22:39 [3] 23.61 km (6:03 / km) +800m 5:10 / km
ahr:160 max:181 shoes: Asics Gel Kayano 15 #2
Long run with the trail runners around Onkaparinga Gorge. Jenny, Lauren and Zara turned up. I had to get up at 4.50am to be able to get to McLaren Vale by 6.45 :(.
I ended up leading most of the way, which wasnt too bad with a map and the trail marked with tapes, although some of the tapes were confusing. Took the wrong track at one point, but the one i chose was a single track, which was nicer and ended up at the same point as the fire track anyway. Very steep into and out of the gorge, but i was able to run the whole way the first time, even if it was very slow (my gps said i was running at 14mins/km). Went to the lookout at the top which was nice, then along a single track, which was quite narrow in some places with acacia on each side. I had to duck to get under it and it was too narrow for my shoulders, which isnt good when wearing a singlet! (many scratches on shoulders). Long steady downhill, the the steep descent into the gorge again and steep up. I ran some of the way up, then decided i was too stuffed and walked to the top. Then we had the bush section with no tacks, put some tape marking where to go. I walked most of this, as it was too steep and slippery on the dry grass to run. Pretty stuffed by the end and my legs were very tired.
Went to Market 190 in McLaren Vale after with all the road runners too. Mmm bacon, eggs, sausages, hash brown, mushrooms, tomato and toast, with a mango smootie to wash it down! Had some of Jenny's leftovers too! :P
I ended up leading most of the way, which wasnt too bad with a map and the trail marked with tapes, although some of the tapes were confusing. Took the wrong track at one point, but the one i chose was a single track, which was nicer and ended up at the same point as the fire track anyway. Very steep into and out of the gorge, but i was able to run the whole way the first time, even if it was very slow (my gps said i was running at 14mins/km). Went to the lookout at the top which was nice, then along a single track, which was quite narrow in some places with acacia on each side. I had to duck to get under it and it was too narrow for my shoulders, which isnt good when wearing a singlet! (many scratches on shoulders). Long steady downhill, the the steep descent into the gorge again and steep up. I ran some of the way up, then decided i was too stuffed and walked to the top. Then we had the bush section with no tacks, put some tape marking where to go. I walked most of this, as it was too steep and slippery on the dry grass to run. Pretty stuffed by the end and my legs were very tired.
Went to Market 190 in McLaren Vale after with all the road runners too. Mmm bacon, eggs, sausages, hash brown, mushrooms, tomato and toast, with a mango smootie to wash it down! Had some of Jenny's leftovers too! :P
Friday Dec 11, 2009 #
Orienteering race 38:00 [4] 8.41 km (4:31 / km)
ahr:176 max:188 shoes: Asics Gel Kayano 15 #2
Summer Series at Windsor Gardens. It was a pretty good course, 2 controls were obvious to leave out, but the other was a hard choice, but all options were about the same, all with backtracking. The best route choice from the last control to the finish was off the map! (which i didnt see at first) Felt like i was running pretty good and fast after i had warmed up.
Thursday Dec 10, 2009 #
Running 47:49 [3] 8.84 km (5:25 / km)
ahr:160 max:193 shoes: Asics Gel Kayano 15 #2
Belair with Jenny, Simon, Lauren and Mikey. Nicole turned up too, but did her own thing. We went up to the station, then up to the quarry and down the single track. Up the single track on the other side, which is pretty overgrown, then down to echo tunnel and back. Jenny tried to race me and Simon at the end, she did a pretty good job, but then we sprinted to avoid being beaten by a girl :P (my gps says i got to 2.20/km).
Felt very tired tonight.
Felt very tired tonight.
Wednesday Dec 9, 2009 #
Note
(rest day)
Tuesday Dec 8, 2009 #
Running 43:43 [3] 8.76 km (4:59 / km) +250m 4:22 / km
ahr:164 max:183 shoes: Brooks Cascadia 4
Morialta. Normal loop this week to 3rd falls, with an extra loop back to the others just before 3rd falls. Took it a bit easier tonight, ran on Lauren's heels up to deep view to push her. Felt slow on the next section, but it wasnt any slower than normal. Behind Lauren again for the downhill, she was pretty quick, but we were about 75secs faster last week. Simon thinks we can get under 9 mins for the 2.4km from 3rd falls to the carpark (we did 9.19 last week). Achilles were sore again at the start, but better after the climb. I think i need a rest day, i'll have one tomorrow.
Monday Dec 7, 2009 #
Running 42:53 [3] 7.09 km (6:03 / km)
ahr:143 max:172 shoes: Asics Gel Kayano 15 #2
Easy run around Mitcham with Fern, Tyson, Simon, Troy, Scott and Mikey. My achilles were sore at the start, but got better as i warmed up. I think its from running on my toes a bit more lately, as it felt better if i landed on my heels.
We found crossbow bolts in hard rubbish!!
We found crossbow bolts in hard rubbish!!
Sunday Dec 6, 2009 #
Running 1:33:13 [3] 16.3 km (5:43 / km) +400m 5:06 / km
ahr:161 max:183 shoes: Asics Gel Kayano 15 #2
Bridgewater run with Simon, Fern, Lauren, Zara and Tyson. Went to Aldgate, then to the Lake at Heathfield, Stirling East and back to Bridgewater. It was a nice run, but i felt really sluggish today. My achilles were a bit sore, they got a bit better after warming up. My nipple tape came off and ended up with blood on my shirt and a sore nipple :(
Walking 50:00 [2] 4.0 km (12:30 / km)
shoes: Asics Gel Kayano 15 #2
Went for a walk at Morialta with a friend from school. We just went up to first falls and back, fairly slowly. I wore a singlet and forgot to wear sunscreen again :(
Saturday Dec 5, 2009 #
Cycling 1:51:22 [3] 22.35 km (12.0 kph)
ahr:120 max:171
Met Fern at Starkey's Campground at Mt Crawford for a MTB ride. Just before she got there, a deer appeared over the hill and stood there for a while looking at me (enough time to take a photo), then ran away. I put my map board on and took the map from the rogaine i set there in 2003.
We went NE to the flat section near Mt Pleasant, then off the map and up almost to the top of the "mountain". Stopped at the top to look at the map on a sign to work out the best way down. Continued down the hill and taught Fern how to go down hills easier. Went along the flat for a while, then to Cromer Shed to the toilets. This would be a great place to camp sometime. We were riding down the track away from the campsite and Fern slammed on her brakes for no apparent reason, so i looked back and saw a black snake arched up next to her bike. She was pretty lucky not to get bitten i think. It was still arched up as it went off the track into the trees (i dont think it was very happy). We went on with Fern's heart racing heading NW to Little Mt Crawford. Went along a track which disappeared along a creek, then headed back up the hill to the quarry and to Starkey's.
It was a great ride, not fast, but still lots of fun. I havent been riding here or done any mtb riding for a few years, and it was much easier than before as i am fitter now.
We went NE to the flat section near Mt Pleasant, then off the map and up almost to the top of the "mountain". Stopped at the top to look at the map on a sign to work out the best way down. Continued down the hill and taught Fern how to go down hills easier. Went along the flat for a while, then to Cromer Shed to the toilets. This would be a great place to camp sometime. We were riding down the track away from the campsite and Fern slammed on her brakes for no apparent reason, so i looked back and saw a black snake arched up next to her bike. She was pretty lucky not to get bitten i think. It was still arched up as it went off the track into the trees (i dont think it was very happy). We went on with Fern's heart racing heading NW to Little Mt Crawford. Went along a track which disappeared along a creek, then headed back up the hill to the quarry and to Starkey's.
It was a great ride, not fast, but still lots of fun. I havent been riding here or done any mtb riding for a few years, and it was much easier than before as i am fitter now.
Note
Put sunscreen on arms next time!
Friday Dec 4, 2009 #
Orienteering race 31:58 [3] 5.7 km (5:36 / km)
ahr:164 max:178 shoes: Asics Gel Kayano 15 #2
Summer Series at Blackwood Park.
Spent the afternoon drinking beer and eating at work xmas party at the Ed. It finished a bit early and it was too far to go home, so i went to the event and found Laura who needed help, so i put out some controls and helped set up the event. I really didnt feel like running, but i had got changed, so went out anyway on the scatter. I wasnt going that fast, and then i started to feel sick after about the 2nd control. I just kept going at a steady pace and it wasnt too bad. No real mistakes and as i got to see the map before i went out, i was able to choose the best route. Had a headache when i got back, but felt better after i had a drink and muesli bar.
Spent the afternoon drinking beer and eating at work xmas party at the Ed. It finished a bit early and it was too far to go home, so i went to the event and found Laura who needed help, so i put out some controls and helped set up the event. I really didnt feel like running, but i had got changed, so went out anyway on the scatter. I wasnt going that fast, and then i started to feel sick after about the 2nd control. I just kept going at a steady pace and it wasnt too bad. No real mistakes and as i got to see the map before i went out, i was able to choose the best route. Had a headache when i got back, but felt better after i had a drink and muesli bar.
Thursday Dec 3, 2009 #
Running 1:00:36 [3] 11.55 km (5:15 / km) +400m 4:28 / km
ahr:162 max:180 shoes: Asics Gel Kayano 15 #2
Belair run with Simon, Lauren and Zara. Went up long gully to the redwoods, then up the single track to the tap. Simon decided here that he wanted to go along the northern boundary and down through the mining area, so i went with him (Zara and Lauren didnt). Pretty quick going along the boundary, then across the fence and through the mining stuff. The tracks through here have pretty much disappeared, so it was terrain running. Almost rolled my ankle on a rock, but just saved it. Down the hill to the fire track near where it crosses echo gully, then back up the mtb track to the other mining section, then down again to the train line where Zara and Lauren appeared just after we did. To the tank, then down the ridge to the lake and back.
Felt a bit flat today, took a long time to warm up. Struggled to keep up with Simon most of the time, when lately it has seemed easier.
Felt a bit flat today, took a long time to warm up. Struggled to keep up with Simon most of the time, when lately it has seemed easier.
Wednesday Dec 2, 2009 #
Cycling (Commute) 30:35 [3] 15.52 km (30.4 kph)
Rode my bike to work today for something different. First time i have ridden my bike since before easter. Down GJ rd, up Nelson, down Montague, Bridge, Maxwell, across the Mawson Lakes bridge, right at Salisbury Hwy to Parafield Gardens.
Felt pretty good, but it was downhill most of the way. The longest i was stopped was for 10 secs at Mawson Lakes (stopped time is not included).
Felt pretty good, but it was downhill most of the way. The longest i was stopped was for 10 secs at Mawson Lakes (stopped time is not included).
Cycling (Commute) 38:07 [3] 15.49 km (24.4 kph)
Home from work the same way, mostly uphill. Rode past a guy going up Montague rd, he was on a racer and i was on a mtb, he didnt seem too happy about it.
Tuesday Dec 1, 2009 #
Running 41:00 [3] 8.09 km (5:04 / km) +300m 4:17 / km
ahr:169 max:190 shoes: Asics Gel Kayano 15 #2
Morialta run with everyone, there were 14 people there tonight! We split up at the top carpark and me, jenny, simon, lauren, harry and andrew went up the south side to pretty corner. My legs felt very tired going up and especially on the last bit where it is slightly steeper just before the seat (where simon passed me). Along the road (where me and simon passed a cyclist), then back down to third falls from the rockclimber's gate. We were just about to leave to go back down when tyson, troy and fern appeared, so we waited for them. The descent was pretty quick tonight, behind jenny and simon to 2nd falls, then jenny let us past and we sped up more. I could just keep up with simon, but then he got a 10m gap on me on the uphill just before the lookout. I was slightly quicker than him on the downhills, and caught that up again by the next junction and stayed with him to the bottom. 2.37km in 9.19 (3.56/km) from 3rd falls to the toilets.
Tower hotel for dinner after. Mmmm schnitzel and cheesecake!
Tower hotel for dinner after. Mmmm schnitzel and cheesecake!