Training Log Archive: 007

ACT long. Planned to have really good map/contour contact and compass, because i find spur gully a bit scary! Small errors in the erosion and drifted on a few. Felt really strong the whole way round!

10+15

Event: Oceania Champs Carnival
 

Ran 8 short intervals (1 controll) on bruce ridge. Fast with compass.

Ran from shep and jo's along bruce ridge to where ti did the intervals. Feeling good after a few lazy days but took it pretty easy!

Mod run with Reuben along the Yarra, really nice little path! Felt fine..

SA long champs at Twigham. 11.5k, my longest course!
Wasnt really happy with my run, I was just bad with compass on vague legs and wasted lots of little bits of time here and there drifting, wobbling and not comitting to routechoices. Similar to easter.. Also the terrain was quite fast but I felt slow and the heat was getting to me a bit at the end.
Susanne did 83, Jenny 95.

w up and down.
feet were really sore after and i have terrain pain on my left leg from sort of rolling my ankle warming up.

SA sprint champs on twigam. More detailed area than easter sprint and more erosion gullies to cross made it interesting. Was able to run really hard and was really good with fast direction changes and pretty accurate apart from one at the end i was a bit unsure. Sus made a mistake at 1 so I caught her there and I managed to keep ahead for the rest, she was second, Catherine 3rd.

15 warm up, really hot and dry.
10m warm down till we got distracted by going down mineshafts...

Met Sus and Simon at wadmore pk then we warmed up over to Addison av where we did the hills. (Warm up 16mins)
Session was 5x 3mins uphill then 3mins recovery(back down)
Warm down through wildflower garden

The hills: 5x 3mins
Addison Ave= good training for blackhill challenge!
I went about the same distance in each and felt pretty good for all of them. Didnt get as far back down the hills in the 3min recovery.
Hr max 178-182
Rec Hr down to 150-158

Easyish run over to North black hill. I felt like running forever but I cut it short because something didnt feel right in my leg. Still a bit sore from sunday. Had a good stretch when home.
I was wearing my new coconut sunscreen and it reminded me of training for jwoc over summer in nsw which made me feel motivated.. who knew smells could be motivating -i'll remember that for the future!!

C • training smells 3

Hadnt done any of this for a while- usual routine..

Rode to the freeway (38mins) where I met Reubs and we went up the bike track to crafers, then Mt Lofty, Marble hill and home. Was the first time Ive gone up the hills that way and it was pretty good not having any traffic and the hills werent too bad (though I had to walk a bit on a hill out of crafers cos I didnt have enough gears.)
Nice to ride again, must do more.

Recovery run to wf garden. Hmstrings tight otherwise feel fine!

I was aiming to run under 54mins(4:30m/k) Started in the under 50 mins start but still had alot of slower people to dodge for the first 2k (8:52). Felt pretty fast through to about 8k and was on about 35:25 then it got a bit slower through to the last k because of the wind and I was starting to suffer. Ran the last k quite fast and almost threw up when i smelt the subway at the end..
Didnt really get to stick with anyone but just tried gradually overtaking people and racing my watch to the next km.
Lauren and Rio were right behind me for most of it and I had no idea till they popped up beside me at 8k! Quite a few people at the end said they used me as a marker most of the way, so I thing out arrows tops stood out!
HR was about 184 for most of it and went over 187 for the last few km. my watch ran out of memory so I couldnt take splits

Actual time I found out is 53:59 !! Made it by a second!

Easyish run over to nth black hill, just to get my legs used to runninig for the city bay and stretch out after the intervals. Feel good!

This was the first time Ive run since this session last thurs (im not quite sure how that happened...) so I really felt like running.
Warm up 16 mins from uni to uni loop with simon and lauren
Warm down 15 mins through puddles...

6 x 400m wwith 90 sec recovery(200m)
times: 89 94 95 93 93 97
It was a really rough evening, windy and bucketing down with rain so the times varied. I felt really good- hope it rains for the city bay on sunday!

Total about 5.5 hours paddling, some parts of the creek were really choked with reeds and instead of paddling we were bush bashing with paddles.. other parts(most) were beautiful wide lagoons and creeks.
great fun but arms reeeally tired and back is sore....

Had a midweek weekend, up on the murray.. was awesome, Iv never gone on an overnight canoe trip and definately want to go again. There ewere so many creeks and lagoons and really good camping spots.
not really training...but pretty hard effort!
2 hours canoeing up the river murray then into eckert creek to where we camped. I was in the single canoe.

Beautiful morning run to Nth black hill, taking in as many small hills as I could. 8 hill surges, 1-2mins, 11mins total.
Feeling really good and running style feels a bit stronger on the hills than normal.

C • Hey 1

Really easy recovery run with my dog. She must have forgotten how much she hated the last run I took her on: she enjoyed lots of bum sniffing with the other dogs in the park while I jogged around.
Legs felt really fine after yesterday.. I probably couldve gone orienteering if Id wanted.
Hardly feel like I can call it a run after yesterday!

Long arrows run (Sus, Jenny, Simon, Lachlan, Lauren and me). We ran from Bridgewater to Jupiter creek along the heysen trail, which was about 25.5km. Tyson picked us up from the end of the run and even met us half ways with suplies- what a champ!
The pace was quite quick for a long run, and I started to tire after 70mins, and by 2hours my legs were burning... I was soo happy to see the car at the end.
This was my longest run by 30mins, probably the most challenging, one of the coolest and definately most rewarding run Ive done.