Training Log Archive: 007In the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
Running intervals 11:00 [5]
Hill ints on wadmore. 6x then 5x, jog back down rec (1:45) HR and lap details are on my watch somewhere..update later.
Running 36:00 [3]
10 warm up, rec, jog home
Tuesday Apr 29, 2008 #
riding 1:08:00 [3]
Bike ints down by stradbroke.
5x 500m fast (one corner)
2x 2k
4x 1k
1k rec between each, felt ok in the legs but bit tired. The Ik loop down by the river is prob nicer.
5x 500m fast (one corner)
2x 2k
4x 1k
1k rec between each, felt ok in the legs but bit tired. The Ik loop down by the river is prob nicer.
Monday Apr 28, 2008 #
Running 33:00 [3]
ahr:148 max:159
Monday night run from Dion's. Dark and wet but everything was nice and sparkly, pace was quickish but felt good apart from the muffin I had eaten before.
riding 1:00:00 [3]
Rode with Reuben down the Yarra to the kids farm and convent (bakery..) on the bike paths and dirt tracks (on the mtb). Beautiful!
Sunday Apr 27, 2008 #
riding 30:00 [2]
Easy cruise with Reubs along the old train line pathway, it was beautiful, like another world. Actually longer than 30mins but it wasn't exactly a hard ride! On the blue bike.
orienteering race 1:05:26 [5]
ahr:167 max:179
Long O on Franklin Gorge (9.2) Ran well, I didnt make any real errors but I guess lost a bit of time on a few, maybe a bit inefficient on some of the steeper ones and 20secs lost on a few. Got into a good speed by the last half but maybe a bit slow to start. 3.5 mins behind Kathryn.
Running warm up/down 17:00 [2]
10 warm up (good) and shorter jog after.
Saturday Apr 26, 2008 #
orienteering race 40:46 [5]
OK run though I did lose a 20-30 secs on a few. Oh and losing 5 mins on the the 200m finish chute was a pretty dumb idea too. Really stupid, I guess I had stopped thinking too early. Was leading at the last controll by a few secs from Tash.
Running warm up/down 20:00 [3]
Friday Apr 25, 2008 #
riding 1:10:00 [3] 26.0 km (2:42 / km)
Ride with Reubs up to Kinglake (up pretty steadily for 13k) the back down.
Wednesday Apr 23, 2008 #
Running 55:00 [3]
Ran with tash, warren and reubs around the single tracks on the Yarra. Running felt so good!
Strength 20:00 [1]
usual
Tuesday Apr 22, 2008 #
Running 30:00 [3]
Mona fartlek in the morning, with Reubs through the streets to the river. Felt good, pushing quite hard but still running well in recovery too.
Running 46:00 [3]
Just a moderate run at teh end of the day feel ok..
Monday Apr 21, 2008 #
Strength 20:00 [1]
core and legs mostly.
Saturday Apr 19, 2008 #
Note
Instead of running early before anyone was up i wanted to run later but I wasnt allowed to leave the camp alone alone
Thursday Apr 17, 2008 #
Running 56:00 [3]
Early run from the camp along pichi richi train tracks and through the bush. Distracted by all the rocks which i have to finish mapping today.
Wednesday Apr 16, 2008 #
Note
I turned my alarm off without wakng up. Walking around for 10hrs evrery day is tiring.
Tuesday Apr 15, 2008 #
Running 40:00 [3]
Early morning run from camp along the road. Mona fartlek (2x90 4x60 4x30 4x15) Feeling ok once I got going put the camp is pretty tiring.
Sunday Apr 13, 2008 #
Running 46:00 [3]
Early run before going out in the field for the day. Pretty rough terrain- up to the top of a rocky ridge, along and down.
Saturday Apr 12, 2008 #
Note
Pichi Richi field geology camp starts today
Friday Apr 11, 2008 #
Running tempo 11:29 [5] 3.0 km (3:50 / km)
3k tempo around the uni loop (2.2k measured loop pretty flat but one small down/up).
Was aiming for 4m/k pace and Kay paced on the bike but i started out a bit faster and managed to hold the pace.
PB by 14secs (previous was feb last year) Very happy with my ability to push hard and running style feels improved.
Was aiming for 4m/k pace and Kay paced on the bike but i started out a bit faster and managed to hold the pace.
PB by 14secs (previous was feb last year) Very happy with my ability to push hard and running style feels improved.
Running 14:44 [3]
3k again but at 5m/k pace. Felt easy.
Running 24:00 [3]
warm up/ down and in between. Right calf is tight/sore from limping a bit because of my foot, have to make more effort to walk normally.
Thursday Apr 10, 2008 #
Running 1:31:00 [3]
ahr:151 max:169 slept:8.0
Long run on Black Hill- up summit trail no 1, along the top towards the church and back down the quarry. Getting better at morning runs though feeling a bit tired and coldy thismorning. Foot ok in running shoes, only sore running downhill. The cut Looks much better.
Wednesday Apr 9, 2008 #
Strength 40:00 [2]
I somehow managed to slice my foot really badly easly thismorning so I did a strength session instead of my run as it was very painful and I had to go to the doctor before uni. Made use of the exercises from canberra plus the usual. Will run tomorrow or ride if its too bad.. should be ok.
Tuesday Apr 8, 2008 #
Running (AM) 1:25:00 [4]
Long hills on Nth Black hill
1x hill to second spur (10:51)
4x hill to first spur (3:46 3:48 3:45 3:43)
A bit hard doing this so early in the morning but managed a good effort.
Good long warm up and down to get there
1x hill to second spur (10:51)
4x hill to first spur (3:46 3:48 3:45 3:43)
A bit hard doing this so early in the morning but managed a good effort.
Good long warm up and down to get there
riding intervals (PM) 1:20:00 [4] 31.0 km (2:35 / km)
Bike ints around street loop. 1k rec lap
4x 500m
4x 1k
3x 2k
Im pooped now
4x 500m
4x 1k
3x 2k
Im pooped now
Sunday Apr 6, 2008 #
orienteering 1:34:00 [3]
shoes: Nike structure- blue
Did the long course (11.8k) at Nagralta, I had never run there before. Was feeling quite tired from the last few days and didn't manage much of a fast pace. Pretty flat but the sandy ground made it hard. The navigation was pretty good, though I wasted 10+ mins looking for 15 and 16 which I gave up on once I was 99% confident that they weren't where they should be or not out at all. (They were somewhere there apparently. A bit annoying as I would've spiked them)
Saturday Apr 5, 2008 #
riding 2:50:00 [3] 80.0 km (2:08 / km)
Rode down to Glenelg for the 8am ride(55min 25k) Rode with the 30km/h group though we mostly went faster, up to outer harbor and back (1h55 55k). Kept up fine until the last 20mins when I ran out of energy (underestimated how much food I would need again)
Friday Apr 4, 2008 #
Running tempo 12:13 [5]
3K around fox oval. Pushed it reasonably but I guess it will be better to do it on a flat track of known distance next time. Feeling a bit tired.
Running warm up/down 16:00 [3]
down to the oval incl running drills. Working on running style, its feeling pretty strong!
Thursday Apr 3, 2008 #
Running 45:00 [3]
Ran up cow hill, checked out the bulldozing progress(very fast) then ran back to wildflower garden as it was a bit depressing to watch. Need to stretch.
Wednesday Apr 2, 2008 #
Running 1:32:00 [4]
Long hills session. Ran to north black hill(20ish) and did 2 reps up to the second lookout (10-11mins hill, some bits steep, some flatter) then 2 reps of the last half(steeper)
Felt ok running back though I was very wet and hungry.
Felt ok running back though I was very wet and hungry.
Tuesday Apr 1, 2008 #
Running 40:00 [3]
Cow hill-fox's dam loop, moderate pace. Felt ok, bit stiff though. Cow hill is being completely bulldozed so there goes my favorite sunset viewing and morning running spot. Should be illegal.
riding 35:00 [3]
Ride to uni. Appreciating my new cumfy seat very much.
riding 1:15:00 [3]
Rode home from uni then got on my road bike and went up norton summit (halfway)