Training Log Archive: nic.In the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
Running 30:00 [3]
Pre breaky jog with some surges before heading back to Queensland this arvo! Legs felt heavy and calves and glutes were a little sore but they'll come good. Back is fine again.
Thursday Sep 29, 2016 #
Note
(rest day)
Was rolling last night and did something to my back, walking was a challenge and I had to sleep dead flat on my back. I've never felt so old!
Wednesday Sep 28, 2016 #
Running 1:00:02 [3] 11.53 km (5:12 / km) +178m 4:50 / km
Run along the beaches in Newcastle to make up for no longer being at the Gold Coast. From Merewether to part way along the breakwall and back. Turned around after 30min and was running straight into the wind on the way back. No surges in the end because the hills were enough for my legs, felt jelly coming back down the Anzac walk near the end!
Tuesday Sep 27, 2016 #
Strength + Conditioning 7:00 [3]
(rest day)
Teeny tiny bit of core after a stroll
Monday Sep 26, 2016 #
Running warm up/down 20:00 [3]
My warm down was a lay in the sun on the beach, oops.
Orienteering race (Public Sprint) 11:50 [3]
A 20second miss on the first one which was in the wrong spot, and took a silly route out of the control to 8. But other than that I did good and i'm happy with my physical too, and thats really nice to have some positives but also really frustrating that I couldn't get it together for the slightly more important races!
Almost equally as frustrated that the Aus championship races aren't on winsplits but this race is, would love to be able to look at those...
Almost equally as frustrated that the Aus championship races aren't on winsplits but this race is, would love to be able to look at those...
Sunday Sep 25, 2016 #
Running warm up/down 25:00 [3]
Orienteering race (Aus Relay Champs) 45:26 [3]
Had stopped too early on number one which meant the pack was a little in the distance so I thought i would trust myself and stay high to 3, but then I lost so so so much time next to the circle. Found a huge track that wasn't on the map, didn't find a fence that was on the map and then tried to use vegetation as my attackpoint which obviously didn't work and made me question why i hadn't seen or had seen those extra things. Was pretty sloppy and veered off my line on the next 4 of 5 controls. Pushed hard to the end but pretty disappointed again... Haven't had the right concentration the last two days, either super nervous and couldn't calm down in the sprint or not quite focussed enough with a bit of a mixed up team in the relay. Hopefully next weekend will be a bit different!
Saturday Sep 24, 2016 #
Running warm up/down 30:00 [3]
Orienteering race (Aus Sprint Champs) 20:16 [3]
Pretty bummed about this one. Thought i was off to a much worse start than i think i might have actually been and was getting myself super flustered. Tried to cut the corner a little bit on the way to 5 and missed seeing the stairs on the map and ran into a dead end in some toilets. Stress got worse and instead of stopping and figuring out why i couldn't get through or running back to the road and around i was an idiot and lost so much time. After that I took a few more bad route choices but there was no coming back at all after that one.
Friday Sep 23, 2016 #
Running 30:00 [3]
Jog with some surges. Legs felt oh so heavy...
Thursday Sep 22, 2016 #
Note
(rest day)
Wednesday Sep 21, 2016 #
Running warm up/down 31:00 [3]
15min jog, 6min of drills, and then 10min jog home
Running intervals 20:00 [3]
30second efforts on a 2min cycle. Underestimated how warm it was when i left the house and regretted the t-shirt choice. Felt good running and think i had ok pace on the efforts, legs got jelly at least.
Strength + Conditioning 21:00 [3]
Mostly core.
Tuesday Sep 20, 2016 #
Running 44:23 [3] 8.62 km (5:09 / km)
Pre work pre breakfast jog. Legs took a bit to get going but they ended up feeling good, quads were just a little tired going uphill. Nice morning, enjoyed it :)
Monday Sep 19, 2016 #
Note
(rest day)
Was hanging out for semester break and a rest day last week but I had absolutely no idea what to do with all my time. Strolled home from an early shift at work and got so bored I went for an extra walk later on. Legs don't feel too bad though!
Sunday Sep 18, 2016 #
Running race 38:54 [3] 8.9 km (4:22 / km)
Blackmores Running Festival Bridge Run. The first 1.5km was spent weaving through people as to be expected I guess, but everyone went relatively fast at the start so I don't think it made too much of a difference. Didn't notice the gradual climb in the early kms and then there was a lot of flat and downhill until about 2.5km to go, so it was a pretty fast course. Felt strong on the hills near the end and I was catching people up them so I think that helped mentally. Expected to have an extra loop though so I didn't realise when i was really close to the finish, pretty annoying because I definitely shouldve been pushing harder there! I feel like I was pretty comfortable for it all though and wanted to do under 41, so I'm really happy. Especially after the footy last night and a shocking nights sleep of about 4hours. Did enjoy some freebies at the finish too ;) Will definitely want to do this again, my top pick of races if I ever want to have a good crack at a marathon or a half too I think!
Saturday Sep 17, 2016 #
Running 30:00 [3] 5.6 mi (5:21 / mi)
Easy jog with some surges. Felt pretty average to start but started to get moving properly in the last few surges. Legs are still pretty tight though, had a good stretch after. A bit worried how the bridge run will go tomorrow now.
Friday Sep 16, 2016 #
Running 44:36 [3] 8.62 km (5:10 / km) +85m 4:56 / km
From home. Saw a workman hold up a stop sign for a family of ducks to cross the road, my heart melted. Felt alright but my legs were also pretty tired. Did alot of walking to and from uni today so my calves and behind my knees were feeling really tight, plus my back is super sore from rowing or netball!
Thursday Sep 15, 2016 #
11 AM
Running 20:00 [3]
10mins on the treadmill before and after the rowing. Felt good, maybe I should've done a running session today!
Strength + Conditioning (Rowing) 21:00 [3]
5mins easyish and then 8x1min on/off. Don't think I've ever noticed it tiring out my lower legs as much as I did today, have a feeling my rowing technique is really bad...
Strength + Conditioning 30:00 [3]
Then some extra core and strength work afterward. Good day to train inside, almost got blown onto the train track trying to make it home, so so windy!
6 PM
Netball 36:00 [3]
GK. I was sooooo fired up. My opponent was not the greatest human i've ever come across. I'd actually go as far as saying he was an absolute jerk. Plus he smelt like goon and cigarettes. Not my kind of people.
Wednesday Sep 14, 2016 #
Running tempo 50:30 [3]
16min jog warm up, 2x10min tempo, 12ish jog warm down. Went to Walka on the way home from uni, so felt a little hungry to start but that went away in the warm up. 2.4km and 2.19km for the tempos, started hard on the first and struggled a bit on the second one. Could feel yesterday's session in my legs!
1756830x happier afterwards than I was before I started, running > uni.
1756830x happier afterwards than I was before I started, running > uni.
Tuesday Sep 13, 2016 #
Running warm up/down 30:20 [3]
20min warm up 10min warm down.
Running intervals 25:00 [3]
Newcastle Flyers intervals again, still felt kinda weird doing a hard session in the middle of the day!
1km then 8x400m. 90seconds walking recovery after the km and from 52 to 60 seconds between the 400's, depending on how far behind the guy with the timing watch I was. Comfortable for the 1km just under 4mins, and between 81 and 90seconds for the 400's (the 7th was a good 3seconds slower than any other, oops). Was only going to do 6 but apparently peer pressure works well on me when it comes to intervals... Not a heap of recovery so i'm happy enough with the pace, felt pretty smashed after. Enjoying having this on a tuesday!
1km then 8x400m. 90seconds walking recovery after the km and from 52 to 60 seconds between the 400's, depending on how far behind the guy with the timing watch I was. Comfortable for the 1km just under 4mins, and between 81 and 90seconds for the 400's (the 7th was a good 3seconds slower than any other, oops). Was only going to do 6 but apparently peer pressure works well on me when it comes to intervals... Not a heap of recovery so i'm happy enough with the pace, felt pretty smashed after. Enjoying having this on a tuesday!
Monday Sep 12, 2016 #
Strength + Conditioning (Yoga) 55:00 [3]
Yoga. Legs were feeling a little tight today.
Sunday Sep 11, 2016 #
Running long 1:40:05 [3] 16.4 km (6:06 / km) +257m 5:40 / km
A lap and a half of Glenrock finishing at Merewether beach. Nice and relaxed, my garmin always says I go pretty slow in Glenrock but I stayed strong on the hills so i'm not too fussed. The 2ish km on the sand was tough though. A little longer than planned but I didn't mind at all. Such a nice day for it, so glad i'm enjoying long runs again!
Saturday Sep 10, 2016 #
Running warm up/down 25:00 [3]
15min warm up 10warm down. Could tell it was going to be a bad day in the warm up, legitimately considered just jogging around walka instead!
Running 22:39 [3]
Ohhhhh it wasn't good. A bit windy, wet and slippery but I was just too smashed from the hills yesterday. Only really 12hours between the two sessions though so that definitely didn't help. Slower than my tempo the other day, and it felt 10x harder :/
The day will be salvaged though, Josh got us tickets to the Swans v Giants game this afternoon!!
The day will be salvaged though, Josh got us tickets to the Swans v Giants game this afternoon!!
Friday Sep 9, 2016 #
Running warm up/down 35:46 [3]
20min warm up with drills and then a warm down jog home. Started to get a bit dark at the end and had a run in with a fair few swarms of those invisible bugs, ugh.
Running hills 20:31 [3]
4x 1min hills, 8x 30second hills. Felt good today and was gone by the end. A bit of a headache but i think it was either stress or the bushes next to the track, 9 days into spring and everything smells too strong already :(
Thursday Sep 8, 2016 #
Note
(rest day)
Unintentional, but I left myself with a lot more work to do before netball than what I planned :(
Netball 30:00 [3]
GK, not sure I contributed at all but we did good!
Wednesday Sep 7, 2016 #
Running tempo 47:06 [3] 9.27 km (5:05 / km) +42m 4:58 / km
16ish min run, 15min tempo/3.3km, 16min ish run. Have felt a bit sick in the stomach since yesterday afternoon so thought this would be a pretty uncomfortable session but ended up pleased with it. Pretty sure my tempo's were always at 4.40's before this so that's a nice change.
Tuesday Sep 6, 2016 #
Running intervals 55:00 [3]
Took a leaf out of Rob's book and gave the Newcastle Flyers intervals a go. Weren't too many there this week it was still really worthwhile and everyone was super nice. Session was 6x800m with 1min recovery, but I did two rested one and did two more. In hindsight I feel ridiculous for only doing 4 but for the first speed session back i think it's not so bad, I just hope they don't think i was a huge weakling. Going to take a few more weeks to get used to a tough session in the middle of the day but i'll definitely go back!
Monday Sep 5, 2016 #
Running 30:06 [3] 5.88 km (5:07 / km) +57m 4:53 / km
From home, super nice day! Felt good but I have super tight calves and was a bit sore behind the knee.
Strength + Conditioning 55:00 [3]
Yogaaaa
Sunday Sep 4, 2016 #
Orienteering 1:16:04 [3]
I had a shocker, might be possible I killed one too many brain cells last night. Sooooooo many mistakes, some little ones like stopping too early and some big ones like running from 14 to 7 and then having to slog up the hill to get 15. Definitely enjoyed myself though and felt a fair bit better after the run than before haha. Going to have to go back and do the super long course one day.
Saturday Sep 3, 2016 #
Running hills 41:52 [3]
Yet again zero energy. Did about a 15min warm up with a few drills and felt like I had already done an entire session, and then I started to get a bit stressed about it so my breathing was also going a bit insane.
2* 4x1min Hills. Felt motivated enough to still get it done and was relatively consistent, but man it didn't feel very good.
Took the shortest way home for a warm down.
2* 4x1min Hills. Felt motivated enough to still get it done and was relatively consistent, but man it didn't feel very good.
Took the shortest way home for a warm down.
Friday Sep 2, 2016 #
Note
(rest day)
Kinda thought I'd run today but I felt so buggered and flat when I got home, don't know what it was! Decided I may as well just rest because it wasn't a hard session. Still need to learn how to nap...
Thursday Sep 1, 2016 #
Running 44:54 [3] 9.47 km (4:44 / km)
Straight to walka after full day at uni. Hadn't eaten enough and was pretty exhausted but good to get it done. It's been a while since i've run at walka so that was nice! Kinda surprised with the pace considering I felt so flat beforehand, so surprised that I actually don't know if i trust it... My heart rate has been doing some strange things lately though, seems funny
Netball 40:00 [3]
I guess our winning streak had to be broken at some point! The GS actually ran around for a change though, so it mightn't have been the best game by the Angels but it was the most enjoyable half in GK I've ever had!