Training Log Archive: jennycasIn the 30 days ending Jun 30, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| Sa | Su | 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 | ||||||||||||||||||||||||||||
Sunday Jun 30, 2013 #
9 AM
running long 1:40:30 [3]
shoes: Asics Gel 2160
Magical misty foggy morning run with Zara/Callum from hers up Jubilee Drive to Upper Waterfall, Sheoak Rd, down to the line and out to Station Rd, back into the park by the tennis courts to the redwoods, along the creek and out the front gate. Plenty of stops and so it felt like a run where I could have kept going for longer if necessary. Getting *better* at hills, too. Will need some longer runs if I am to do the 6 hour with her in August.
Saturday Jun 29, 2013 #
8 AM
running (Shepherds Hill) 52:44 [3]
shoes: Asics Kayano 18
'Twas fairly cold when I went out but turned into a lovely morning for being in the park although I was plodding and knees were rather stiff. Pulled weeds for 3 hours in the afternoon which I am surely going to regret tomorrow.
Friday Jun 28, 2013 #
8 AM
running intervals 10:09 [5]
shoes: Asics Kayano 18
Sides of Mortlock Park, approx 200m but variable in length, one side recovery in between: 200(49), 400(2:13), 600(3:14), 400(2:02), 200(49), 200(1:02)
Muscles were completely fatigued, from head to toe and not forgetting arms and hands. I suspect the ingestion of Panadol beforehand exacerbated this.
Muscles were completely fatigued, from head to toe and not forgetting arms and hands. I suspect the ingestion of Panadol beforehand exacerbated this.
running warm up/down 22:10 [3]
shoes: Asics Gel 2160
To/from park and recoveries. Managed not to be late for work :)
Thursday Jun 27, 2013 #
7 PM
running (Belair night) 59:50 [3]
shoes: Asics Kayano 18
With Zara/Callum up Olave Hill Rd then along the park boundary and down the bitumen from Melville House, back along Long Gully. Knees took a while to loosen up but then were mostly okay. Hands got cold by the end.
Wednesday Jun 26, 2013 #
7 AM
running (Belair Triangle) 1:04:50 [3] 11.5 km (5:38 / km) +270m 5:03 / km
shoes: Asics Gel 2160
Rather a slog up the hill (lack of practice probably explains why I found hills so tough on Sunday) but the sun was just peeping over Mt Lofty when I got to the top of Randell's and the morning had the smell of approaching spring even though it's only June and there's lots more of winter to come. Kept expecting knees to give out on me on the way back down but surprisingly they didn't.
Tuesday Jun 25, 2013 #
6 PM
running intervals 12:27 [4] 2.8 km (4:27 / km)
shoes: Saucony Jazz
7x 200 @ 90% with 200 float @75%. Took a while to find the balance between them. Knee had been terrible in the warmup but miraculously ok thereafter.
running warm up/down 24:54 [3]
shoes: Saucony Jazz
With Biddy, Liv, Emily, Fern
Monday Jun 24, 2013 #
Note
(rest day)
Thought I'd give my knees a rest because they deserved it, having held up pretty well despite running every day for the last couple of weeks. Maybe that's because I wasn't sitting at a desk...
Sunday Jun 23, 2013 #
10 AM
orienteering race (Narrinyeri Hills OY) 1:27:17 [3] 7.6 km (11:29 / km)
shoes: Asics Gel 2160
Peter A had set good courses using a small but tough part of the map - I do like Narrinyeri but wasn't very good at it today, being too low down the creek on 1 (poor bearing out of start) stuffing up the boulder on 4 mightily even though I'd come from the bare rock less than 100m away, and then being too high on 12 and finding the boulder with a tape not the rockface with a control. Also I was generally pretty slow; my knees weren't happy today and I was starving from about halfway round. Had volunteered to help collect controls because I wanted to go out into the bush again but was grateful to be able to talk the OA president into job-sharing with me.
Now I have to psych myself up for going to work tomorrow...took about a week and a half of a 2-week trip to stop stressing about everything that had been bothering me before I went away (some of it quite random) but started to get that panicked feeling again when I drove past the hospital tonight.
Now I have to psych myself up for going to work tomorrow...took about a week and a half of a 2-week trip to stop stressing about everything that had been bothering me before I went away (some of it quite random) but started to get that panicked feeling again when I drove past the hospital tonight.
Saturday Jun 22, 2013 #
8 AM
running 47:52 [3]
shoes: Asics Gel 2160
Hadn't intended to run but we ended up in Jamestown last night and a quick trot around the town seemed like a good idea. Seemed like less of a good idea when the wind and rain greeted us as we set off, and it certainly wasn't the day for stopping very long to read the signboards at the Hubert Wilkins Aerodrome, but sometimes you have to run in this sort of weather to appreciate the days which are not like this. Anyway, I enjoyed it; must run in the rain more often! Enjoyed the sculpture trail in Bundaleer forest (particularly the hands-on musical sculpture) and lunch at Skillogalee also.
Friday Jun 21, 2013 #
9 AM
running 35:51 [3] 7.0 km (5:07 / km)
shoes: Asics Kayano 18
We drove up as far as Arkaroola yesterday and stickybeaked a little - some great scenery and 4WDing potential but I can see why mum previously felt that there weren't many unpaid activities or hikes short enough for her to do. Anyway, decided to camp at Weetootla campground back in the national park, although got there too late in the day to go into the gorge much. This morning B & I ran out to the main road and into Balcanoona where George met us at the ranger headquarters after having been able to load up the ute without anyone getting in his way :) and where I had a shower for $3. Then we went via Chambers Gorge (where it was considerably cooler than when George & I were last there in the March 2008 heatwave) and lunched in Blinman, and drove through Parachilna Gorge past Angorichina village which is perched in an even more spectacular spot than Arkaroola.
Thursday Jun 20, 2013 #
8 AM
running 1:23:23 [3] 15.8 km (5:17 / km)
shoes: Asics Gel 2160
Sometimes I have good ideas...Aroona dam is in the hills about 8km west of Copley (I assume it's Leigh Creek's water supply) and I wanted to see it so talked Blair into running out there. A perfect cool cloudy morning for this and the first few km were fairly flat on a reasonable dirt road, then we crossed a number of low ranges of hills running north-south and finally followed a wide creek bed through a gap down into the dam, ending up on the opposite side from the wall and picnic area which we couldn't see, and right next to some vertical layered hill sides which we admired - impressive. I was a bit slow coming back up some of the hills but finished off okay on the run back into town, although my knees won't love me tomorrow.
Wednesday Jun 19, 2013 #
8 AM
running 57:20 [3] 11.0 km (5:13 / km)
shoes: Asics Kayano 18
In a better mood this morning (not hard - last night I was just so over the whole process of Trangia cooking and putting up & pulling down tents) so Blair & I ran down the road from Coward Springs and into the national park to mound springs Blanche Cup and The Bubbler, where George picked us up. It was a very flat barren run but to an interesting destination, and when we got back to camp I tried out the 'spa pool' where the bore head has corroded and so warm bore water flows out into a man-made pond, and then into a wetland, at Coward Springs.
Lunch at Marree, spent quite a while looking around Farina where the preservation society has done a really good job of signposting the layout of a town which in the 1880s was optimistic enough to be named after the potential wheat crop, ended up at Copley/Leigh Creek tonight.
Lunch at Marree, spent quite a while looking around Farina where the preservation society has done a really good job of signposting the layout of a town which in the 1880s was optimistic enough to be named after the potential wheat crop, ended up at Copley/Leigh Creek tonight.
Tuesday Jun 18, 2013 #
9 AM
running 43:41 [3] 8.0 km (5:28 / km)
shoes: Asics Gel 2160
Really not feeling it this morning - had slept pretty badly because of being uneasy about the dingoes which set up a distant howling just on bedtime, and then I heard a rattling among the pots & pans on the camp table in the night, got up and scared away a feral cat, then in the morning found my wooden spoon was missing! Also knees were pretty stiff from all the hard ground lately. But (Trangia) pancakes were good afterwards, as was lunch at the William Creek pub. We checked out the old mound springs and historic telegraph station site at Strangways, and got to Coward Springs campsite just on dusk by which time I was tired and hungry and grumpy.
Monday Jun 17, 2013 #
8 AM
running 49:42 [3]
shoes: Asics Gel 2160
Headed out the same way as yesterday, then, because Blair said he had found some hills after we parted company, I went to find them because I am doing an awful lot of flat stuff this fortnight. I was successful, because Coober Pedy starts off on a plateau and then descends into valleys to the north/east, into the sides of which hundreds of people have built their houses. Beautiful crisp morning to be out by myself :)
After leaving the town where water costs $5/kL to 'produce' we crossed the Painted Desert and lots of mud puddles, had a quick look around Oodnadatta (anyone would think there was a weather station there) and headed south about 60km to camp for the night by Algebuckina waterhole, a permanent billabong which even has pelicans on it!
After leaving the town where water costs $5/kL to 'produce' we crossed the Painted Desert and lots of mud puddles, had a quick look around Oodnadatta (anyone would think there was a weather station there) and headed south about 60km to camp for the night by Algebuckina waterhole, a permanent billabong which even has pelicans on it!
Sunday Jun 16, 2013 #
10 AM
running 1:01:00 [3]
shoes: Asics Gel 2160
After my prolonged breakfast (steak sandwich last night really wasn't enough) we headed down a road past the wind turbine and the Serbian church, then back again. Nice clear morning, and as it turned out, we picked one of the more scenic routes out of town. An hour was enough for me (still getting over a minor cold) though. Later went for a bit of a walk around town with George, and I was underwhelmed. I mean, it was good (for all of us I think) to have a day of doing nothing much, but I hadn't expected that Coober Pedy would have quite so much of nothing for us to be doing!
Saturday Jun 15, 2013 #
1 PM
running 32:18 [3] 6.0 km (5:23 / km)
shoes: Asics Trabuco
Not sure what possessed me to wake up at daybreak but it was lovely to watch the sky lightening over the salt lake and then to eat baked potatoes hot from the ashes of the campfire. Packing up seemed to take a long time, as condensation settles on both the inside and the outside of the tent and it needs a lot of wiping down. The next 80km of dunes took about 3 hours, then Blair & I were dropped off at the Mt Finke turnoff to stretch our legs before lunch. I ran out of legs at almost exactly the 30 min mark, but by then the camping area (not nearly as nice as at Goog's Lake) was only 2 min away, and George boiled the billy for me :)
Still took another hour to get to the railway line and after we stopped in the thriving metropolis of Tarcoola so Blair could find a weather station, it was already towards evening and at Kingoonya we made the decision that if we could ring up and get a motel room in Coober Pedy (which we could) then we'd drive straight through from Glendambo. The highway was uneventful but the sheet of water on the road which we hit in the darkness before getting to the highway was...interesting. Glad to have a professional driver in charge of the Hilux!
Still took another hour to get to the railway line and after we stopped in the thriving metropolis of Tarcoola so Blair could find a weather station, it was already towards evening and at Kingoonya we made the decision that if we could ring up and get a motel room in Coober Pedy (which we could) then we'd drive straight through from Glendambo. The highway was uneventful but the sheet of water on the road which we hit in the darkness before getting to the highway was...interesting. Glad to have a professional driver in charge of the Hilux!
Friday Jun 14, 2013 #
1 PM
running 42:11 [3] 8.0 km (5:16 / km)
shoes: Asics Gel 2160
Along the foreshore path from Ceduna jetty to Thevenard and back. Starting point gave us the opportunity to admire the top floor of the pub, which wasn't there until Geoff delivered its components a year or two back. Then we 3 headed north into the wilderness on Goog's track. I was impressed by the emphaticness of the dingo-proof fence. 50km and about 100 sand dune ridges later we camped for the night near Goog's lake, which was just lovely.
Thursday Jun 13, 2013 #
8 AM
running 1:18:42 [3] 15.6 km (5:03 / km)
shoes: Asics Gel 2160
Today we trotted out to Pildappa Rock, which is about 15km NE of town, and got George to pick us up :) It was a fairly straight road with long gradual ups and downs and I managed better than expected although my calf didn't like the last 3km. The guy driving the road grader must have thought we were weird! Anyway, Pildappa Rock is very cool, like Wave Rock only better. Afterwards we all went to Polda Rock which is the best example in the district of runoff being collected for the town's water supply by a channel around the base of the rock, and to Mt Wudinna where the granite dome rises about 60m above the surrounding farmland, and then into the Gawler Ranges to see the Organ Pipes (hexagonal crystalline volcanic columns) .
Wednesday Jun 12, 2013 #
9 AM
running 53:40 [3] 9.5 km (5:39 / km)
shoes: Asics Kayano 18
From the highwayside campground (of which we 3 were the only residents) in Minnipa out to Tcharkulda Rock and back with Blair. It has a trig on top but is otherwise less imposing than some of the other local granite monoliths. On the way back something went a bit nasty in my calf so I had to stop and stretch it. We did a lap of the town at the end but didn't find much sign of life. Found more vitality in Streaky Bay, which appears to be a thriving community, and where I talked the guys into lunch at a nice waterfront cafe before we did a scenic coastal drive.
Tuesday Jun 11, 2013 #
9 AM
running 31:34 [3]
shoes: Asics Gel 2160
Once it stopped pouring I went for a quick trot around my favourite parts of Whyalla from the caravan park on the foreshore - Ada Ryan Gardens, Hummock Hill, and the Flinders & Freycinet lookout. Nice to get some fresh air and some time to myself :) Gawler Ranges may be a wee bit soggy today so we're heading for granite country -Wudinna or Minnipa.
Monday Jun 10, 2013 #
9 AM
orienteering race (Wilpena Creek) 42:11 [4] 5.3 km (7:58 / km) +200m 6:42 / km
shoes: Asics Kayano 18
Somewhat steeper than Sat and with more changes of direction, often across rocky hillsides, which the blisters under my arches from yesterday didn't like much. Had a few vague moments because of other stuff on my mind but dragged myself back into focus just in time without any disasters. Didn't officially lose any time but the others had better runs than me today. Still, was happy to just sneak in front on cumulative times for the weekend.
Sunday Jun 9, 2013 #
11 AM
orienteering race (Wilpena Spurs) 1:29:34 [4] 10.0 km (8:57 / km) +335m 7:40 / km
shoes: Asics Kayano 18
Thought I'd see whether I could manage to have a totally clean run, because this area suits me - no nasty undergrowth and contours which I can read well. This achievement took a fair bit of effort though because the vegetation has changed a little with yellow having become green and green white, so it was essential to stick to a bearing while reading the aforementioned contours. This even worked for me on the 2.5km long leg :) I knew I wouldn't be very fast so figured I couldn't afford to lose any time. Nearly had a brain fade on the way to 8, where I passed Belinda. From there it wasn't exactly home free, but nearly all downhill, and I thought I got up a pretty good pace. Ended up 3.5 min ahead of Bridget.
Saturday Jun 8, 2013 #
2 PM
orienteering race (Prelinna) 37:07 [4] 5.3 km (7:00 / km) +100m 6:24 / km
shoes: Asics Gel 2160
George & I eventually got everything* packed and we were on the road about 8:30 so got to the event at hungry-time, but I was feeling okay running - apart from my butt muscles which protested having been made to brace to take the weight off my knees coming down Mt Lofty yesterday. A fairly clean run with maybe 30 sec lost overall; did feel as though I was stumbling on the rocky ground and rather clumsy.
*apart from the forks. And dishwashing liquid. And aluminium foil. All of which we can procure during a big grocery shop in Whyalla which is why we're stopping there Mon night.
*apart from the forks. And dishwashing liquid. And aluminium foil. All of which we can procure during a big grocery shop in Whyalla which is why we're stopping there Mon night.
Friday Jun 7, 2013 #
Note
Took the day off work to pack; ended up spending the morning walking Waterfall Gully to Mt Lofty and back with Wassi which was lovely and not even too bad for my knees, hired a satellite phone on the way home ($23/day - ouch), hosted my parents for lunch which is to say I lured them on the pretext of food and then got them to help me put up the Taj Ma-Tent, and then took them to the map shop as a reward :) so now I have maps of the Gawler Ranges, West Coast, Goog''s Track, Oodnadatta Track and an updated Flinders Ranges CFS map book! When George came home we pulled down and packed away the tent in the dark, which was a minor undertaking.
Thursday Jun 6, 2013 #
7 AM
riding (Brownhill Creek) 58:00 [3] 19.3 km (3:00 / km)
Legs had reasonable power but I am definitely a bit chicken on corners. Doesn't help that one of my pedals is broken!
1 PM
Note
Attack of the Killer Physio
That's one way to loosen up adductors, ITBs and calves - ow.
That's one way to loosen up adductors, ITBs and calves - ow.
7 PM
running 33:49 [3]
shoes: Asics Gel 2160
Short one to Long Gully & back with F&T. Now I don't have to go to work for 2 whole weeks :)
Wednesday Jun 5, 2013 #
Note
(rest day)
The obstreperous tendon in my knee expressed its displeasure. Some work for Kath tomorrow. I suppose I could have used the time to start packing for the outback trip, but I was waylaid by chocolate. Does that count as a dietary staple for travel purposes?
Tuesday Jun 4, 2013 #
6 PM
running race (3km TT) 13:03 [5] 3.0 km (4:21 / km)
shoes: Saucony Jazz
Basically the same time as last month. Aiden chaperoned me and Liv for the first couple km but he wasn't even puffing whereas I was struggling. He took off after 2km and Liv stepped it up too. I wanted to, but my stomach muscles just wouldn't respond!
4:21
4:26 (dark back corner)
4:16
4:21
4:26 (dark back corner)
4:16
running warm up/down 24:09 [3]
shoes: Saucony Jazz
Coupla laps of the uni loop. There was a rare sighting of Johnnnn (also of Jess Trengove).
Monday Jun 3, 2013 #
6 PM
running (Colonel Light Gardens) 33:40 [3]
shoes: Asics Gel 2160
Quick run before Wallaringa meeting. And actually, this wasn't too slow, considering that it was in darkness.
Sunday Jun 2, 2013 #
8 AM
running (Belair) 1:23:00 [3]
shoes: Asics Gel 2160
Didn't realise I was quite so stuffed this morning until I started running, and despite the beautiful weather & company I just felt hot & tired & grumpy. With Zara/Callum & Fern up through Echo Tunnel to the waterfalls which were disappointingly not falling, and to the tap at the top, then singletrack down to the redwoods. The others kept having to wait for me up every hill, and after I had a massive vent about everything that is stressing me while they listened very patiently, I felt better but still didn't feel like going up any more hills so went back along the creek by myself from the redwoods. George made me bacon & eggs when I got home :)
Saturday Jun 1, 2013 #
9 AM
running (Shepherds Hill) 1:19:03 [3]
shoes: Asics Kayano 18
Went into the park to see the creek flowing, got my feet wet at a number of crossings, ran along the trainline in the mist (never said that was a smart idea), came down the side valley with the waterfalls (one a small but impressive chasm) and then went up a bonus hill. Pretty sedate pace because it was slippery, but it didn't precisely rain on me, and the scenery I could and couldn't see was beautiful.