Training Log Archive: PwattsIn the 31 days ending May 31, 2009:
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Saturday May 30, 2009 #
Running long 3:14:05 [3] 28.05 km (6:55 / km)
ahr:165 max:183
Had to put the controls out for the 5 peaks. This is an orienteering run around risdon brook dam which goes to the 5 mountain tops around it. This is the ultimate htfu run. so Fn hard. Also rained for the first hour so my shoes started filling up and making sloshing sounds. The ground was also super muddy, just made it more of a challange.
The 5 peaks was only 17.92km and took me 2h 16m 35s which i'm pretty sure would be top 3
I took a gell at the top of peak 5- Mt Direction. Definatly needed it.
Finished the 5 peaks then ran the 10km home. Took me just under an hour which was good seeing most of this is uphill.
Pretty wrecked after this, might have a rest day tomorrow or light jog
The 5 peaks was only 17.92km and took me 2h 16m 35s which i'm pretty sure would be top 3
I took a gell at the top of peak 5- Mt Direction. Definatly needed it.
Finished the 5 peaks then ran the 10km home. Took me just under an hour which was good seeing most of this is uphill.
Pretty wrecked after this, might have a rest day tomorrow or light jog
Friday May 29, 2009 #
Running 40:46 [3] 6.55 km (6:13 / km)
ahr:139 max:169
Very slow jog around the hood, just wanted to stay loose for tomorrows run. Bit tight in the hammys though
Thursday May 28, 2009 #
Running intervals 18:54 [4] 5.3 km (3:34 / km)
ahr:175 max:184
Went to the track and did 8x200m and 3x500 with 200m jog recovery between intervals. I felt good about the session, kept the 200m's at 33-37s. the 500's were a bit scrappy going between 1:40- 1:50. I kept my jog recovery at 45-50s (usually i am lazy and have long recovery times so it was good to keep them constant).
Didnt kill myself in the session but worked hard, felt good.
Didnt kill myself in the session but worked hard, felt good.
Wednesday May 27, 2009 #
Running 50:32 [3] 8.87 km (5:42 / km)
ahr:155 max:180
Went for a light run before breakfast. Followed a trail in lenah valley which has a gradual uphill all the way. when i go to the base of Mt Wellington i came ran back.
Tuesday May 26, 2009 #
Running warm up/down 14:46 [3] 3.01 km (4:54 / km)
ahr:145 max:165
Ran from home to New Town High to do intervals on their oval. Mostly a downhill run.
Running intervals 30:11 [5] 6.93 km (4:21 / km)
ahr:170 max:191
At the oval i just did laps on the wet, slightly boggy grass. I really didnt have good shoes for this, my asics have no tread they've been worn flat. So they probably werent the best shoe but thats what i was wearing.
6 x 1K with 1m30 recovery inbetween.
Splits were 3:32, 3:35, 3:33, 3:32, 3:28, 3:27.
I was really happy with this cause i'm not v quick so 3:30 is a good target for me. Also happy cause i usually get slower with my last few intervals but i tried really hard this time not to get slower and actually got faster.
6 x 1K with 1m30 recovery inbetween.
Splits were 3:32, 3:35, 3:33, 3:32, 3:28, 3:27.
I was really happy with this cause i'm not v quick so 3:30 is a good target for me. Also happy cause i usually get slower with my last few intervals but i tried really hard this time not to get slower and actually got faster.
Running warm up/down 15:49 [3] 2.32 km (6:49 / km)
ahr:159 max:182
Ran home, all uphill. really big hills too.
Monday May 25, 2009 #
Note
(rest day)
Rest my ankle after yesterdays sprain on the way to 6
Sunday May 24, 2009 #
Orienteering race 1:22:34 [4] ***** 11.25 km (7:20 / km)
ahr:179 max:191 spiked:20/27c
TOS4 at Pittwater today. The course is cool, kind of wound in on itself without ever crossing itself. Very good use of the map space.
Pittwater is always a challange so i was very cautious in certain areas of the map, in particular the green sections at the top because the visiablity is low there.
I made a 2-3 min error at 3 cause i didnt go far enough and pulled out to relocate. sprained my ankle on the way to 6 really badly! limped along of a bit, felt like my foot had been ripped off after that. 11 i made 1min 30 of error cause i didnt pick the clearing infront of the noll. then 13 i couldnt find the right vegatation boundary and ended up doing a full loop around 13 to relocate, prob lost 4 min there because i didnt stop at my attack point. 17,23,24 also gave me a bit of greif because i wasnt solid on my attackpoints, the annoying thing is i knew this but i still tried to enter into the control circle without visiting the AP. I need to be more mindful of this next time.
Average run, i'm happy that i was controlled where i needed to be and didnt make any error over 5min (really easy to do at pittwater). But i wish i'd stopped myself where i needed to as this caused me to make errors.
Pittwater is always a challange so i was very cautious in certain areas of the map, in particular the green sections at the top because the visiablity is low there.
I made a 2-3 min error at 3 cause i didnt go far enough and pulled out to relocate. sprained my ankle on the way to 6 really badly! limped along of a bit, felt like my foot had been ripped off after that. 11 i made 1min 30 of error cause i didnt pick the clearing infront of the noll. then 13 i couldnt find the right vegatation boundary and ended up doing a full loop around 13 to relocate, prob lost 4 min there because i didnt stop at my attack point. 17,23,24 also gave me a bit of greif because i wasnt solid on my attackpoints, the annoying thing is i knew this but i still tried to enter into the control circle without visiting the AP. I need to be more mindful of this next time.
Average run, i'm happy that i was controlled where i needed to be and didnt make any error over 5min (really easy to do at pittwater). But i wish i'd stopped myself where i needed to as this caused me to make errors.
Basketball/ tennis 1:00:00 [2]
Game with mates, straight after orienteering. No one had much energy to play but there were some monents of Wimbledon
Saturday May 23, 2009 #
Running race (Cross country) 29:42 [5] 6.77 km (4:23 / km)
ahr:187 max:198
Very hilly run out past Bagdad ( I didnt fly to Iraq for it, we have a bagdad just outside of hobart) Most of the race i was with callum coming up to the last 1-2k which was all uphill callum had about 100-200m on me which i manaaged to catch up. Down the finsh hill i thought he was going to get me but managed to fend him off by a few seconds. Ilka wasnt far behind either! I didnt realise how fit she was
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Ran a bit of the course with callum and some other kid who i've never seen in my life. Realised it was going to be a pretty tough run.
Friday May 22, 2009 #
Running 33:54 [3] 5.93 km (5:43 / km)
ahr:141 max:164
Didnt have much time today, i had to go for this light run in the dark. The past week has been a recovery week, i've enjoyed it alot. Physically i've felt great, mentally a bit tired but thats due to other things. Pretty happy all up
Thursday May 21, 2009 #
Note
(rest day)
enforced rest day cause i had work from 8:30 am till 2:30pm then 4:30pm till 9:30pm. No time for any running
Wednesday May 20, 2009 #
Running long 1:28:51 [3] 18.11 km (4:54 / km)
ahr:162 max:177
Long run from home went down around the edge of the river, along side the bike track- trying to keep on the trails on the side of it. It was pick black after 45min of the run so i had some trouble seeing on a few of the trails. Eventually ran home along some roads with plenty of undulation. I enjoyed this run. On the flat i had kept a good tempo and felt really fresh
Tuesday May 19, 2009 #
Basketball 1:45:00 [3]
Was going to do another comfortable 1 hour run but then basketball popped up. Pretty fun playing with the guys again, intense games. If i was about 10cm taller i'd be able to really challenge them. But the way it is i'm about 25-30cm shorter than two of them which just makes it darn hard.
Monday May 18, 2009 #
Running (Recovery) 55:02 [3] 10.0 km (5:30 / km)
ahr:150 max:178
Woke up feeling stiff from the weekend so i went for a recovery run. I was fairly slow and stiff but i think running before breakfast slowed me down cause i hadnt eaten. Still it was an okay run
Sunday May 17, 2009 #
Running race (hungover city to casino) 47:13 [3] 11.0 km (4:18 / km)
ahr:174 max:193
Dad had me entered in this race so i figured i may aswell do it. Started off well back in the pack so i spent the first K trying to get past slower people. Had a stitch from warm up through till the 10k mark. It wasnt a full on stitch it just lurked there and stopped me from going to fast (going fast makes it worse) I just jogged at a rate which was good and kept my stitch away.
Saturday May 16, 2009 #
Running (Trail) 2:03:33 [3] 20.0 km (6:11 / km)
ahr:168 max:186
Ran up lenah valley road then along some mountain trails. Nearly pulled out of this run after 30mins cause there was snow on the mountain and it looked like a there might be more falling. But i didnt get high enough to go into the snow. I was trying to run along fire trails and get to knocklofty but kept gettting lost. On my tirp i got the attention of one pissed off bulldog, ran right through a private farm, stumbled apon the south hobart tip and found a puddle with a sign saying "danger deep water" guess it wasnt just a puddle...
Eventually got to knockloft after 80min. did about 10min of patS's orienteering course then started to head home cause it was starting to rain heavier (had rained on and off all run) and the wind was picking up. Ran the roads home and it only took about 30min.
Some of the big hills were so hard i was running up at 9-10 min/K rate
Eventually got to knockloft after 80min. did about 10min of patS's orienteering course then started to head home cause it was starting to rain heavier (had rained on and off all run) and the wind was picking up. Ran the roads home and it only took about 30min.
Some of the big hills were so hard i was running up at 9-10 min/K rate
Friday May 15, 2009 #
Note
(rest day)
Didnt want to rest, just had early work shift and it was raining so so so heavily all day
Thursday May 14, 2009 #
Note
(rest day)
Had a busy morning then worked from 12 till 9:30, no time for a run
Wednesday May 13, 2009 #
Running 1:00:00 [3] 11.5 km (5:13 / km)
ran from home to night orienteering, got there late and cold. head torch died so i couldnt do the run. Felt like i was running well. slow K rate is due to the huge long hills during it
Tuesday May 12, 2009 #
Running intervals 17:41 [4] 4.8 km (3:41 / km)
ahr:178 max:192
Did 8 x 400m hard 200 recovery. It was an okay session, i'd been feeling a bit flat before the run.
Splits were 1:17, 1:20, 1:21, 1:20, 1:21, 1:20, 1:22, 1:21
Thats fairly consistant but not overly quick
Splits were 1:17, 1:20, 1:21, 1:20, 1:21, 1:20, 1:22, 1:21
Thats fairly consistant but not overly quick
Sunday May 10, 2009 #
Running race (mothers day fun run) 32:57 [4] 8.0 km (4:07 / km)
ahr:180 max:189
Only 4 hours sleep last night and a few other factors made this morning pretty seedy. It was hard to get motivated for this run but dad was so keen to do it. I went at a pace that was a bit uncomfortable for me. Wasnt a great run but i hadnt exactly prepared well for it
Saturday May 9, 2009 #
Running race (Trail) 13:55 [5] 1.83 km (7:36 / km)
ahr:186 max:194
Skipped cross country to do another tassie trail run. This is such a fun series. Today was a 1.8km time trial, but i'd been warned the first k was easy and the last 800m were killer.
This was fairly true first 1k was good, undulating but mostly uphill. From 1k to the 1.2k mark i felt good, the track had become very steep and i felt good. from 1.2 onward it was just a struggle. probably took around 4-5min to do that last 600m. It was so steep and had really tall steps to go up. PatS might be able to tell me what the elevation was from his last run, because my garmin doesnt connect to the comp
Just kept thinking- scar will call me a softcock for this.
This was fairly true first 1k was good, undulating but mostly uphill. From 1k to the 1.2k mark i felt good, the track had become very steep and i felt good. from 1.2 onward it was just a struggle. probably took around 4-5min to do that last 600m. It was so steep and had really tall steps to go up. PatS might be able to tell me what the elevation was from his last run, because my garmin doesnt connect to the comp
Just kept thinking- scar will call me a softcock for this.
Running warm up/down 25:00 [3]
Just 10min warm up before race and for warm down i jogged the track back down. took me just as long to jog down as it had to run up- urgh
Basketball/ tennis warm up/down 2:00:00 [3]
Played in the rain. Had 3 sets of doubles, swapped partners each time then played basketball. For most of the basketball game we couldnt see anything through the rain and it was just really dark. Pretty poor quality basketball game, it was to dark and the ball to slippery to even catch it
Friday May 8, 2009 #
Running intervals 22:40 [5] 4.98 km (4:33 / km)
ahr:170 max:188
I was going to do 6 x 1km intervals today with a 1:30 rest inbetween each.
Did the first 4 fine with splits of 3:32, 3:29, 3:37, 3:32. But after the 4th i had a huge stich and could barley move. It went by the end of my 1:30 rest but came back 500m into my 5th effort and only got worse, i had to pull out after 750m.
I was really enjoying these, shame that the stitch cut them short
Did the first 4 fine with splits of 3:32, 3:29, 3:37, 3:32. But after the 4th i had a huge stich and could barley move. It went by the end of my 1:30 rest but came back 500m into my 5th effort and only got worse, i had to pull out after 750m.
I was really enjoying these, shame that the stitch cut them short
Running warm up/down 15:00 [3]
Thursday May 7, 2009 #
Gym (all aerobics) 1:00:00 [3]
Went to the gym today. Paid $16 for the pleasure of sweating with a group of overweight, middle age people. Spet 20min on the stepper- gosh that machine is annoying. As i stepped i noticed i was surrounded by women. All stepping in agony and all watching 'The View' or 'lunch with george michael'.
followed this with 10min on the row machine. i've always seen rowing as a an arm work out, but i found it shredded my quads and my arms felt fine.
Did 30min of upper body weights and core work.
$16 wasted watching wobbling women
followed this with 10min on the row machine. i've always seen rowing as a an arm work out, but i found it shredded my quads and my arms felt fine.
Did 30min of upper body weights and core work.
$16 wasted watching wobbling women
C • gym! 2
Wednesday May 6, 2009 #
Running 48:50 [3] 8.01 km (6:06 / km)
ahr:169 max:186
Went for a light run around risdon brook dam. Took the map with all of th permanent controls marked on it. I went around most of the controls, missing 4 up the steep hill and one at the start that was just a bit out of my way. It was a good little run, even if some of the not so permanent controls are now missing.
Tuesday May 5, 2009 #
Running intervals 20:23 [5] 4.59 km (4:26 / km)
ahr:170 max:191
Went and did lonley intervals on the track at 2 in the arvo. No one was around. Tried 8x500m with 1min recovery. managed to do the 500's in 1:35, 1:29, 1:31, 1:30, 1:34, 1:36, 1:31, 1:33.
I was happy with this consistancy but i'll have to try hard not to let my middle ( looking at my 5 & 6) intervals slip in future runs
I was happy with this consistancy but i'll have to try hard not to let my middle ( looking at my 5 & 6) intervals slip in future runs
Monday May 4, 2009 #
Exercie bike 30:00 [3]
(rest day)
Having a rest day. But realised that i have an exercise bike, so i jumped on it for a half hour. It pretty boring and i cant get very tough restance on it so i doubt it did me any good.
Sunday May 3, 2009 #
Orienteering race 1:32:15 [5] *** 13.6 km (6:47 / km)
ahr:180 max:193
Long course with multiple loops set up by Mr Smyth. I've had a problem in the past of making errors in the first 5 controls so this time i was trying extra hard to focus and hit the controls well in the opening period. Still made an error, but it wasnt bad. On each of the first loop i made two 2-3 min mistakes. Second loop had one 3-4 min error. 3rd loop had a min error and an 10min mistake. Huge. that 8 min mistake sucked. I was in the right area then just belted off the wrong way. I nearly DNFed cause i was tired and could be bothered but i ploded the final half loop and was happy to make it back.
If i'd been wiser and just stopped then i would not have made that mistake and i would not have felt bad about the course.
I'm not sure if anyone had a clean run, but i sure as hell didnt.
If i'd been wiser and just stopped then i would not have made that mistake and i would not have felt bad about the course.
I'm not sure if anyone had a clean run, but i sure as hell didnt.
Saturday May 2, 2009 #
Orienteering 42:38 [3] 8.87 km (4:48 / km)
ahr:172 max:184
There was a cross country race at bellrieve today. Dad ran it but i just found a map of the area and created a couse then jogged that. My first loop was 17 controls went through the primary school on the map. There were a few route choices with alot of weaving and direction changes throughout the loop. Second loop went to a high school and again had driection changes and used alot of controls in a small place.
Wehn i got back to the start finish i decided to do the first loop in reverse to make the course a bit longer.
Total 50 controls.
Fun run, felt tired by the end of it so i went for a swim at the beach to freashen up
Wehn i got back to the start finish i decided to do the first loop in reverse to make the course a bit longer.
Total 50 controls.
Fun run, felt tired by the end of it so i went for a swim at the beach to freashen up
Basketball/ tennis (Casual game) 1:00:00 [2]
Fun few games but cause i havnt played them for a while i'm going to be really stiff from them tomorrow
Friday May 1, 2009 #
Running 31:09 [3] 5.86 km (5:19 / km)
ahr:155 max:177
Went for a run from home to the domain. Wanted to go slow and steady to the domain cause i was planning a quicker run when i got there. This route is so undulating, no flat sections.
Running (Fiddlers) 21:35 [5] 4.95 km (4:22 / km)
ahr:184 max:192
At the domain i did the fiddlers (local trail run). I was pretty disapointed with my time for this run because i'd felt good. The hills on the run to the domain must have caught up with me.
Running 28:37 [3] 4.85 km (5:54 / km)
ahr:166 max:181
Run home after fiddlers. Quite a slow slog as the hills are long on this run and i was feeling fatigued from the fiddlers run. I felt really hungry by the end of this run, reckon i'll have to start doing 5 weet-bix