Training Log Archive: nic.In the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Running warm up/down 20:00 [3]
18min warm up, 2 min warm down back to the car, had kinda had enough of being so scared...
Orienteering 41:27 [3]
Middle distanceish course. Couldn't get to parkrun so i thought a hard orienteering session would be a good substitute and it would've been perfect because it was so runnable and brilliant contour and compass practice, just a huge shame there was a spider in between every single tree and every single plant for the entire course!!!!!!!! Honestly don't think i have ever been so constantly scared for that length of time in my life. I still pushed hard but there would've been at least 5 minutes worth of stopping and screaming and checking for spiders....
Friday Feb 27, 2015 #
Running intervals 1:00:00 [3]
20 min warm up, a bit longer because i wanted to go back to the car and have a ventolin. Couldn't find one when i got there but found it in my bag on the way home... gah! 12 min warm down
5x 400m w/1min recovery, 3min break and then a 2km tempo. The first 400m wasn't great and i was worried it was going to be a repeat of the last intervals session but then something clicked on the second one and i knew how to move faster. So i feel alright about it today thank goodness. Did it at Walka so it's nice that they got faster than what i did at the track! Times were 96, 94, 92, 92, 93. Wasn't really sure of a good pace for the tempo but it ended up being 4:50/km, i think thats ok. Will be a bit of a long process getting some speed, but no snakes today woooooo.
5x 400m w/1min recovery, 3min break and then a 2km tempo. The first 400m wasn't great and i was worried it was going to be a repeat of the last intervals session but then something clicked on the second one and i knew how to move faster. So i feel alright about it today thank goodness. Did it at Walka so it's nice that they got faster than what i did at the track! Times were 96, 94, 92, 92, 93. Wasn't really sure of a good pace for the tempo but it ended up being 4:50/km, i think thats ok. Will be a bit of a long process getting some speed, but no snakes today woooooo.
Thursday Feb 26, 2015 #
Note
(rest day)
Nothing but a walk home from work
Wednesday Feb 25, 2015 #
Running warm up/down 21:22 [3]
13min warm up, 8min warm down
Orienteering (Park Series #1) 29:28 [3]
First park series event. Think i got a little bit unlucky running around the green areas when it seems they must've been ok to run though, lost at least a minute on number 2 from this and some more time on number 12. Hamstrings did not feel fantastic on the hills, was even worried i was going to start cramping a few times. Plus my ankles did not love the slippery uneven grasses... I do enjoy the park series though!
Tuesday Feb 24, 2015 #
Running 34:43 [3] 6.45 km (5:23 / km) +73m 5:06 / km
Legs didn't feel like going for a particularly long time today so to make sure it still felt like a good enough session I took a map with me and went up as many hills as i think i could have in that amount of time. Crazy how much more stressed i felt running while looking at a course than what i do just running! Obviously not as beneficial as actually orienteering but when i cant get to a map thats a cool thing to do i think. In need of a really good stretch.
Heard a little boy tell his mum a cracker (pun intended) of a joke on my way home:
Q. Why did the toilet paper roll down the hill?
A. To get to the bottom.
Heard a little boy tell his mum a cracker (pun intended) of a joke on my way home:
Q. Why did the toilet paper roll down the hill?
A. To get to the bottom.
Monday Feb 23, 2015 #
Strength + Conditioning 55:00 [3]
Body Blitz class at the gym. Legs weren't feeling too sore from yesterday just a bit tired so this was alright to do i think. A bit of all over strength. Oh my lord my arms!!!!!!!!!!!!!! Here's hoping i can still lift my fork to eat dinner tonight.
Sunday Feb 22, 2015 #
9 AM
Running 21:40 [3] 3.1 km (6:59 / km)
My first stingers training session! 5 sprint trainings on maps in Sydney thanks to the fabulous "Sunday Funday" Ferry travel.
Warm up from the car to the start of the first sprint at Pyrmont.
Warm up from the car to the start of the first sprint at Pyrmont.
Orienteering 20:51 [3] 3.65 km (5:43 / km)
Started in pairs with Malin, taking different route choices to whoever was in front. I got the better route to the first one but then i made a bad decision to number 5 and she got ahead and stayed ahead, just a little too fast for me to catch up. There was a heap of us running together in the middle section so i don't think i had the best control or flow but i guess thats good practice for mass starts!
11 AM
Running 12:03 [3] 1.86 km (6:29 / km)
Short warm up after the ferry ride and then a run to the next terminal.
Orienteering 13:37 [3] 2.43 km (5:36 / km)
2x 1km loops in the Mort Bay Dock map. First was done as a mass start and was a bit more open and runnable - navigated well. Second was alot trickier and i came unstuck to number 5 and then made a few more little errors. Pretty hard to read the map with all the cliffs and stuff, so much going on!
1 PM
Running 7:33 [3] 1.23 km (6:08 / km)
From the ferry to the start and then back afterwards
Orienteering 20:52 [3] 3.27 km (6:23 / km)
Gladesville Hospital Sprint. Was a bit too optimistic about getting through some light green so lost about 30 seconds having to go around a fence on number 4. Didn't have much go about me on the hills, the legs were starting to get a little tired by the end. Navigation was still going alright though.
2 PM
Running 8:13 [3] 1.14 km (7:12 / km)
Warm up from the ferry
Orienteering 22:03 [3] 3.73 km (5:55 / km)
2x 1km loops at Meadowbank. Was just a sprint series map i think so i struggled navigating the apartments on the first loop, think i missed 8 because i went to the top of a verandah and people seemed to be running from the bottom to the next one. And i had no clue what was going on around 10.
Short break for a banana and lots of liquid and then onto the next one so i wasn't feeling very fast at all. Let my navigation get just as slow and sloppy as my legs though towards the end...
Short break for a banana and lots of liquid and then onto the next one so i wasn't feeling very fast at all. Let my navigation get just as slow and sloppy as my legs though towards the end...
4 PM
Running 22:23 [3] 4.0 km (5:36 / km)
From the ferry and then to the train station afterwards.
Orienteering 22:48 [3] 3.93 km (5:48 / km)
The final sprint at Parramatta. No longer a sprint for me it was more of just making it around. Navigation was fine but i had no urgency about it. Pretty pleased to have felt like i could still run enough after such a big day though! 28km is probably the most running ive done in a day, I feel like ive gotten heaps stronger but am really lacking in speed. Such an awesome day!!! Felt pretty grubby at the end though. A formal apology to anyone on the same train as Josh, Macey, Malin and I on our way back to the car, we came across Michele and she told us she could smell us hahahah.
Saturday Feb 21, 2015 #
Running 46:12 [3]
Cruise around from home after work. Feet were feeling pretty sore but I had a good time once i finally got myself out the door. Shame to miss the oshea though!
Strength + Conditioning 15:00 [3]
A small core session
Friday Feb 20, 2015 #
cycling 45:00 [3]
Cycle class at the gym. Legs were feeling a little tired from yesterday but i felt alright A little bit tired in general though too i think, could go for a little nap before work...
Thursday Feb 19, 2015 #
Running intervals 1:00:00 [3]
Woke up ready to do intervals this morning but then my ride (my cousin) slept in so i had to wait until the arvo and by then i was feeling super tired from not doing much the whole day. Went over to Smyth field but it was chockers with running groups so ended up going to Metford oval which turns out is actually 420m a lap... Plus i got there and really had to go to pee, so it wasn't really the greatest scenario for a good first crack at track intervals in a while...
15min warm up. 3x400m, 3x800m, 3x400m. 1min rest between the intervals and 5min between each set. Couldn't quite make myself do the extra 800 which i feel more shitty about now, but i did still give it a good crack. Struggled to get enough air in, took off my heart rate monitor but it just felt like i had a lump in my throat. It was a real struggle, and my times weren't great so i'm not feeling brilliant about it all. Walked one lap and jogged two for a warm down.
15min warm up. 3x400m, 3x800m, 3x400m. 1min rest between the intervals and 5min between each set. Couldn't quite make myself do the extra 800 which i feel more shitty about now, but i did still give it a good crack. Struggled to get enough air in, took off my heart rate monitor but it just felt like i had a lump in my throat. It was a real struggle, and my times weren't great so i'm not feeling brilliant about it all. Walked one lap and jogged two for a warm down.
Wednesday Feb 18, 2015 #
Running 40:09 [3]
Final streeto for the season at Stockton. Completely flat and i completely underestimated myself / overestimated how long it would take me to get back to the finish. Five whole minutes early! I could've either got an extra three pointer or three more one pointers, maybe even a combination of both. But twas a good hard run yet again. Very keen for the park series to start though!
Tuesday Feb 17, 2015 #
Running 44:48 [3]
Jog at Walka. Started off feeling a little stiff and tired but i felt good by the end. First time ive ever seen a snake out there and it was on the track i was running on, had its head reared up and was a red belly. Felt a little ill...
Strength + Conditioning 30:00 [3]
Sunday Feb 15, 2015 #
Running warm up/down 25:00 [3]
15min warm up, 10min warm down
Orienteering race (Sydney Sprint #5) 21:46 [3]
Spent the day in Sydney and then went to the sprint event at Fred Caterson Reserve. Not a brilliant run, seemed to struggle with working out my distance of how far id run on the tracks and then didn't get to plan ahead because i was just trying to work out where i was. Number 4, 5 and 13 were probably the worst i think, i just never got a good flow i guess. Looking forward to a rest day tomorrow now though, the legs didn't feel super fresh.
Saturday Feb 14, 2015 #
Running long 1:33:31 [3] 16.83 km (5:33 / km) +198m 5:15 / km
Went for a long run while everyone else did parkrun. So went from the start of Newy Parkrun through Honeysuckle and out the breakwall and back, then up to King Edward park, down to Bar Beach and around the streets there for a bit to make some sweet gps art, and then finished off back up the hill to King Edward to meet the others. A bit longer than i had planned but we were to meet at the park and i did want a lift home... Still felt good enough to make it up that mother of a hill at the end though so im pretty happy!
Friday Feb 13, 2015 #
Running 46:08 [3]
Was not at all keen, but then it wasn't as hot as i anticipated and the tip didn't smell so ended up being good. Legs were pretty tired from yesterday though, i pretty much went straight from training to standing in the same spot for 6 hours at work so they were a bit achy all night.
Strength + Conditioning 20:00 [3]
Thursday Feb 12, 2015 #
Running hills 50:36 [3]
15min warm up
6 x 90 second hills, jog down recovery. Legs were feeling pretty fatigued from yesterday in the warm up so i spent a good minute just standing at the bottom of the hill trying to talk myself into starting the first one after the warm up. Pretty happy with how it went though, didnt get quite as far on the 5th rep but i made up for it on the last one i think. Pretty warm already too so it was a tough one!
15min ish warm down.
6 x 90 second hills, jog down recovery. Legs were feeling pretty fatigued from yesterday in the warm up so i spent a good minute just standing at the bottom of the hill trying to talk myself into starting the first one after the warm up. Pretty happy with how it went though, didnt get quite as far on the 5th rep but i made up for it on the last one i think. Pretty warm already too so it was a tough one!
15min ish warm down.
Wednesday Feb 11, 2015 #
Running (Street-o) 48:04 [3]
Streeto at Cardiff, pretttty hilly! Got about half way time wise and realised i was really stuck for options route choice wise. Kind of had two options and chose the longer one. Was definitely not the week to be late so it was not a good decision points wise but im not fussed, it was much better for running purposes. And i guess thats what i get for not planning well at the start, would've gone much better if i had done the loop in reverse i think. Pretty happy with how i was going up the hills, only got a bit slack once or twice.
Tuesday Feb 10, 2015 #
Running 41:15 [3]
Easy jog around Walka. Didnt get a heap of sleep and felt pretty flat at the start but i got better. Did a few surges near the end to make my legs not feel so stiff.
Strength + Conditioning 30:00 [3]
Monday Feb 9, 2015 #
cycling (Commute) 20:00 [3]
(rest day)
Finally got a helmet so i went for a little cruise to bring home some groceries.
Sunday Feb 8, 2015 #
8 AM
Running long 1:30:10 [3]
Sunday morning long run with Malin :) Really thankful we decided to leave at 8 instead of 9 because it got pretty warm and i would've struggled if the whole run was in that heat. Went out to Walka via maitland park and then did one of the big loops there. Finished that at about 85mins and Malin kept me going to 90, which im really glad about because i would be pissed now if i hadn't kept going aha. Ended up going like straight through the triathlon changeover area at Maitland park which was a little awkward, we may have even featured in a photo... Not a particularly hilly run but Malins watch said 16km so im happy with the pace
Saturday Feb 7, 2015 #
Running 34:22 [3]
From home around some of the bush tracks across the creek. Felt pretty good but the pain on the inside of my ankle has made a return... I could feel it on wednesday and thursday a little bit but today it was there for the whole session. I think it's it could be either something to do with running in my orienteering shoes a bit more recently or that my muscles are too tight and are pushing on the bone or something. It's not just when im running though either, ive felt it last night and this morning just walking and moving around my foot. Ill give it a good massage!
Strength + Conditioning 20:00 [3]
Friday Feb 6, 2015 #
cycling 45:00 [3]
At le gym. Started off taking it pretty easy but then there were sprints and i ended up working pretty hard. Legs are quite tired after yesterday though.
Strength + Conditioning 20:00 [3]
Thursday Feb 5, 2015 #
Running intervals 55:00 [3]
16min warm up
2 sets of 5x 60 on - 30 off - 30 on - 30 off. Was running around the lake at Walka and had 1 min rest between the sets. Decided i'm finally going to properly get going on some intervals! Malin and i started our sessions at the same time so even though we were doing different intervals we were running near each other the whole time. It'll be so good to be able to do that more often! Didn't feel too bad but i would've for sure struggled if my intervals were any longer.
10min warm down
2 sets of 5x 60 on - 30 off - 30 on - 30 off. Was running around the lake at Walka and had 1 min rest between the sets. Decided i'm finally going to properly get going on some intervals! Malin and i started our sessions at the same time so even though we were doing different intervals we were running near each other the whole time. It'll be so good to be able to do that more often! Didn't feel too bad but i would've for sure struggled if my intervals were any longer.
10min warm down
Wednesday Feb 4, 2015 #
Running 50:27 [3]
From home, felt pretty good today!
Tuesday Feb 3, 2015 #
Orienteering 1:05:00 [3]
10min warm up.
Intervals at Southams road. I did the Hard 1 course that i set for the 5 days but split it up a bit. Tried to push on 1-6 hard, 7-13, 14-19 and 20-14. Struggled to make myself go faster but im happy with my navigation so its still a good session. Unfortunately my feet were going completely numb though. Not a clue why, it hasn't happened for ages and there was nothing different about today so it's just weird. Stopped in between each of the intervals to try to get it back to normal but it was really frustrating.
Intervals at Southams road. I did the Hard 1 course that i set for the 5 days but split it up a bit. Tried to push on 1-6 hard, 7-13, 14-19 and 20-14. Struggled to make myself go faster but im happy with my navigation so its still a good session. Unfortunately my feet were going completely numb though. Not a clue why, it hasn't happened for ages and there was nothing different about today so it's just weird. Stopped in between each of the intervals to try to get it back to normal but it was really frustrating.
Sunday Feb 1, 2015 #
Running warm up/down 25:00 [3]
15 min warm up 10 min warm down
Orienteering 19:38 [3]
Did NOL course 2 at Newcastle Uni from 2012. Made a few really silly route choice mistakes on number three and coming out of number 7. Both were because i hadn't planned ahead well enough so i tried to fix that for the rest. Didn't get too exhausted for the finish and beat my time from when i did that course even with the mistakes so im glad!