Training Log Archive: 007In the 31 days ending Oct 31, 2008:
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Friday Oct 31, 2008 #
riding (commute) 1:20:00 [2]
slept:7.0
A bit extra today beacuse I got almost all the way to uni before realising I left one of my assignments at home (thats what I get for finishing it a week early)
I rode my NEW BIKE home from work.. get to try it our rfor real in Bright this weekend :)
I rode my NEW BIKE home from work.. get to try it our rfor real in Bright this weekend :)
Thursday Oct 30, 2008 #
riding (commute) 55:00 [3]
slept:9.0
orienteering (street-o) 38:00 [4]
Street o just up the river at Fairfield. Planned to do the 15/20 scatter but didnt read the map carefully enough to realise that half the controlls I was going to get at the end were on the other side of an impassable fence, so I just got the 11/20. Didn't pick the best route and also made one significant wrong turn. Got a bit to work on for my scatter o technique!
Legs and body feeling tired, so a rest till the four peaks. Had alot of trouble waking up this morning, over slept by two hours!
It was 30 degrees today, so real summer orienteering!
Legs and body feeling tired, so a rest till the four peaks. Had alot of trouble waking up this morning, over slept by two hours!
It was 30 degrees today, so real summer orienteering!
riding (commute) 30:00 [2]
To the event via the roads, back via the paths. Beautiful sunset!
Wednesday Oct 29, 2008 #
Running (PM) 36:00 [4]
slept:10.0
Was a little crammed for time after a long day at work and uni but got this in just on dark. Ran along the river, did 4 short steep hills up to the Boulevard bridge then back through the streets.
I started off good but when I ran the hills I started struggling. I dont think I ate enough during the day especially for a late run, and didnt have enough energy. I was going to do 10 hills but couldnt hack it.
51, 48, 50, 45 secs
Legs felt better after a good stretch yesterday but started aching after the run so lay with them up the wall and massaged. Dont want to go to 4 peaks with tired stiff legs!
I started off good but when I ran the hills I started struggling. I dont think I ate enough during the day especially for a late run, and didnt have enough energy. I was going to do 10 hills but couldnt hack it.
51, 48, 50, 45 secs
Legs felt better after a good stretch yesterday but started aching after the run so lay with them up the wall and massaged. Dont want to go to 4 peaks with tired stiff legs!
riding (commute) 50:00 [3]
to work and uni. accidentally rode about a km from work till I realised I wasn't wearing my helmet...oops.
Tuesday Oct 28, 2008 #
Running 18:00 [2]
slept:7.5 shoes: Nike zoom- red
Really a rest day today because legs felt a bit wrecked yesterday, but just an easy warm up for a good thorough stretching session and a bit of strength.
Strength 25:00 [1]
core. haven't done any for a while- really need to strengthen up
Monday Oct 27, 2008 #
Running 1:11:00 [4]
slept:9.0 shoes: Nike zoom- red
Hilly river run. Felt really tired today-legs felt emptty, so didnt make it so long. Just struggled along behind Reuben as he led me up all the hills we could find.
Sunday Oct 26, 2008 #
riding (PM) 1:53:00 [3]
slept:8.0
Rode out to Warrandyte. It was hard work most of the way especially when those hills start. Didn't enjoy the firts half at all- horrible strong gusty wind, stifling hot, and the hills felt harder than usual, though I ahvent ridden them for a while. Better on the way back though I rreally ran out of energy for the last 20mins- I have to remember that 1 bottle of sports drink isnt enough for 2hours.
Saturday Oct 25, 2008 #
riding (MTB -PM) 1:10:00 [3]
slept:8.0
Ripped up to the single track after work with Reubsy. Im so much better than when I first went, getting out of the saddle more to go over bbumpy stuff and accelerating more out of corners. Heaps of fun!!
*note good stretch after. need to make time to do so more often.
*note good stretch after. need to make time to do so more often.
Friday Oct 24, 2008 #
Running long (PM) 1:24:00 [3]
slept:8.5 shoes: Nike structure- blue
Ran down the a loop round the river, from chandler accross the the pipe bridge-golf course-back across the suspension bridge-ack via the river, took all the long cuts.
Ran at a pretty easy pace for most of it although I sped up a bit in the last 20mins because I wasnt feeling too bad. Some tired/ sore spots in legs so had a good stretch afterwards- back has been really tight lately.
An ideal warm summer evening run, though ideally it's not summer in the middle of spring..
Ran at a pretty easy pace for most of it although I sped up a bit in the last 20mins because I wasnt feeling too bad. Some tired/ sore spots in legs so had a good stretch afterwards- back has been really tight lately.
An ideal warm summer evening run, though ideally it's not summer in the middle of spring..
Thursday Oct 23, 2008 #
Running (PM) 44:00 [3]
slept:8.0 shoes: Nike structure- blue
Ran hills over by the river. 15min run there then 3x hill from tha bats, then ran a couple more hills on the way back.
Running hills 15:00 [5]
shoes: Nike structure- blue
3x hill from bats to teh drink fountain at the top. Timed them tonight and ran hard. Recovery run back down was a bit of a pain (about 4mins)
4:08 3:49 3:49 Obviously got to start harder next time.
Two more hills hard on the way back; 2:15 1:30
4:08 3:49 3:49 Obviously got to start harder next time.
Two more hills hard on the way back; 2:15 1:30
Wednesday Oct 22, 2008 #
riding (commute) 30:00 [2]
from work to uni and home. saw a bad bike crash on the way home so was riding very cautiously..
Tuesday Oct 21, 2008 #
Running 56:00 [4]
Did hiils today, not exactly intervals, just trying to get as much hill as I could. I ran up the hill from the bats to willsmere, it was almost 4 mins up and I did four in a row (not flat out, but hard, being up hill)
Felt a bit tired to start but got going ok.
Felt a bit tired to start but got going ok.
Monday Oct 20, 2008 #
riding 1:06:00 [3]
Arvo Boulevard ride. Riding hardish to keep up with Reubs in parts, felt ok.
Sunday Oct 19, 2008 #
orienteering race 1:09:25 [5] 8.2 km (8:28 / km)
slept:9.0 shoes: Innovate 'roc lite'
Much better today. I really felt like I was racing and even though I was mostly running alone I pushed myself really hard.
I started a bit too fast and didnt choose such a good route to #3 (three big up/downs on a track instead of going around) but seems like most others made the same mistake. I didnt have any trouble finding any of the controlls, though I didnt hit all spot on. On the long route choice I lost about a min to Tash. I took the track almost all the way because I felt a bit tired to take a short cut..makes sense?
Really happy that I felt like I managed to push almost as hard as I ever have in a race, even though Im not all that fit at the mo.
Great course sith lots of RC and the area was more interesting than the usual vic spur/gully with goldmining because of the thicker pine sections.
Tash about 2mins ahead
I started a bit too fast and didnt choose such a good route to #3 (three big up/downs on a track instead of going around) but seems like most others made the same mistake. I didnt have any trouble finding any of the controlls, though I didnt hit all spot on. On the long route choice I lost about a min to Tash. I took the track almost all the way because I felt a bit tired to take a short cut..makes sense?
Really happy that I felt like I managed to push almost as hard as I ever have in a race, even though Im not all that fit at the mo.
Great course sith lots of RC and the area was more interesting than the usual vic spur/gully with goldmining because of the thicker pine sections.
Tash about 2mins ahead
Saturday Oct 18, 2008 #
Event: Victorian Championships
Running warm up/down 10:00 [3]
warmed up well for the race, didnt really warm down because it was so warm anyway, and went swimming in a lake after.
*Note* I love my new Innovate shoes. Perfect for hard rocky Australian ground. I just dont want to get them dirty!!
*Note* I love my new Innovate shoes. Perfect for hard rocky Australian ground. I just dont want to get them dirty!!
orienteering 42:27 [5] 4.6 km (9:14 / km)
slept:6.0
Vic middle. I just felt so unfit and pathetic today. I started quite hard which was ok as it was mostly down hill, but as soon as the hills started I got a bit knocked back and the heat was getting to me. Splits show there were four legs where I lost 30sec to Laurina or Tash just on running speed.
Navigation wise it was ok, I lost 30sec on two legs and maybe was a bit slower through the controlls, but mostly I knew where I wanted to go and got there.
I was burning up today but just wasn't on fire.
Tash and Laurina 2mins ahead.
Navigation wise it was ok, I lost 30sec on two legs and maybe was a bit slower through the controlls, but mostly I knew where I wanted to go and got there.
I was burning up today but just wasn't on fire.
Tash and Laurina 2mins ahead.
Thursday Oct 16, 2008 #
riding (commute-MTB) 1:20:00 [3]
slept:7.5
Rode the MTB today for a change, and went the long way along the Boulevard. 35mins in 45mins back. Took some of the narrow dirt tracks along the river on the way back, some parts were a bit scary because its a steep drop down to the river and the track has no edge. Probably not such a good idea in my birkenstocks and with a big bag of groceries on my back but much fun!
Running long 1:12:00 [3]
shoes: Nike zoom- red
Ran two loops around the river following the sincle tracks downstream from the tunnell.
Ran 45mins alone- legs felt pretty tired/tight but loosened up a bit towards the end, though didnt really speed up.
Then 25mins with Reubs, I was still moving pretty slow.
Combination of the hill intervals yesterday and 3hours on the bike since then. Rest day tomorrow I guess.
Ran 45mins alone- legs felt pretty tired/tight but loosened up a bit towards the end, though didnt really speed up.
Then 25mins with Reubs, I was still moving pretty slow.
Combination of the hill intervals yesterday and 3hours on the bike since then. Rest day tomorrow I guess.
Wednesday Oct 15, 2008 #
Running warm up/down (AM) 34:00 [3]
slept:7.5 shoes: Nike zoom- red
Morning hill ints session, before breakfast. 13mins warmup along the river, feeling a bit sluggish andcold to start off with but soon woke up.
5x 2min hills(see below) with 3min rec
9min warm down back along the road. Feeling pretty good for a morning run, Ill have to get into the habit.
5x 2min hills(see below) with 3min rec
9min warm down back along the road. Feeling pretty good for a morning run, Ill have to get into the habit.
Running hills 10:00 [5]
5X hills from the pipe bridge to the boulevard, same as last wednesday.
Started a bit harder and was generally a bit faster than last week (all under 2mins) Reubs pushed me esp at the end.
Recovery 3mins jog back down plus a bit of a breather.
-the cold air made my chest burn on the first few
-legs started feeling tired on the fourth one
-pushed the last two harder and felt sick at the end.
1:55 1:58 1:54 1:56 1:51(PB)
Started a bit harder and was generally a bit faster than last week (all under 2mins) Reubs pushed me esp at the end.
Recovery 3mins jog back down plus a bit of a breather.
-the cold air made my chest burn on the first few
-legs started feeling tired on the fourth one
-pushed the last two harder and felt sick at the end.
1:55 1:58 1:54 1:56 1:51(PB)
riding (commute) 1:00:00 [3]
To work and uni. Came back via the boulevard which was really nice, Its worth the extra 10mins to avoid all traffic.
riding (MTB) 1:03:00 [3]
Such a beautiful evening so we went to the single trails up the river. Awesome! Its like a secret forest...
Tuesday Oct 14, 2008 #
riding (commute) 55:00 [3]
slept:7.0
via Johnston street
Note
Was going to do hill ints tonight but didnt really feel like it. Im sure I would've been ok once I got going but I didnt. Bit disappointed.
Monday Oct 13, 2008 #
Running (PM) 35:00 [3]
slept:9.0 shoes: Nike zoom- red
Ran round the small triangle in the dark. Let the legs go a bit easy but tried to make the arms work a bit harder especially on the hills, Ill need them at 4 peaks!
Sunday Oct 12, 2008 #
orienteering 1:26:00 [3] 5.8 km (14:50 / km)
slept:8.0 shoes: NB cross country shoes
Shocker.. felt like I was reading the map quite well but kept going off with compass and having to correct..that was minor compared to no 14 though. 20mins looking for number 14-relocated from the same spot out in the open sand three times and kept doing circles and generally had no idea- it was near the end and I was getting a bit delerious from the sun I think. Didnt really keep contact.
Somehow I still quite enjoyed the challenge and the terrain, Id like to run here again and much better. Its so nice running in sand dunes. The map wasn't too bad although you never really knew if it would be too thick to get through and there was alot of winding around thickets and bush bashing.
Over 30mins down on Sus, so even without my big mistake I lost lots of little bits of time even though I mostly found the controlls ok.
Somehow I still quite enjoyed the challenge and the terrain, Id like to run here again and much better. Its so nice running in sand dunes. The map wasn't too bad although you never really knew if it would be too thick to get through and there was alot of winding around thickets and bush bashing.
Over 30mins down on Sus, so even without my big mistake I lost lots of little bits of time even though I mostly found the controlls ok.
Saturday Oct 11, 2008 #
Event: SA Sprint Champs
orienteering 17:15 [5]
slept:9.0 shoes: NB cross country shoes
SA sprint at Cantara. Lost about a min at 4, was really colse but didnt attack so well. Then lost more bits of time going a bit off line, being close but not sure and getting stuck in the bushes near the end. Didnt feel very fast and was reallly hot. Fun though and map was good!
Running warm up/down 20:00 [2]
Warm up then ran to the beach after and had a swim before walking in the sand for over an hour- sore calves!
Thursday Oct 9, 2008 #
Running (PM) 36:00 [4]
slept:6.0 shoes: Nike structure- blue
River run with Reubs. Pushed the pace, esp hills, but burnt out a bit at 20mins and struggled a bit at the end but still trying to run strong. Stomach a bit funny, prob the massive breakfast and lunch.
Wednesday Oct 8, 2008 #
Running hills (AM) 10:00 [5]
slept:6.0 shoes: Nike zoom- red
Ran 5x 2min hills up the bike path from the pipe bridge to the boulevard. This will be a good hill to do regular ints on and compare times. Not massively steep the whole way but solid climb.
Times were 2:02 2:05 1:59 1:53 1:53
Recovery was 3mins (jog back down plus 30sec breather)
Haven't done intervals for a while so was a bit unsure how hard I could push, I found my grunt by the end though and was burning on the last one.
Times were 2:02 2:05 1:59 1:53 1:53
Recovery was 3mins (jog back down plus 30sec breather)
Haven't done intervals for a while so was a bit unsure how hard I could push, I found my grunt by the end though and was burning on the last one.
Running warm up/down 42:00 [3]
14min warm up and some exercises, recovery between ints and 16min warm down (incl some stair sprints)
Haven't been training much recently and cant be very fit, but I'm feeling so much better than when I started training after having the flu. An hour isn't so long any more!
Haven't been training much recently and cant be very fit, but I'm feeling so much better than when I started training after having the flu. An hour isn't so long any more!
riding (commute) 50:00 [3]
Rode to uni in a record 23mins and made it on time with 1min to spare! Assuming it'll be 27mins home to make it a nice even 50!
Tuesday Oct 7, 2008 #
Note
slept:7.5 (rest day)
Day in Perth before a late night flight to Melb
Monday Oct 6, 2008 #
Running long (PM) 1:26:00 [3]
slept:7.5 shoes: Nike structure- blue
Ran from Hugh's place in Bunbury on the esplanade to the sand dune reserve, up some dunes and along the beach. Lovely lovely lovely!
Mostly ran at a comfortable pace but pushed all the hills and added some extra sand hills up from the beach.
Very pleased that I finally did a decent long run and felt good. I didn't take my watch and didn't get at all bored!
Mostly ran at a comfortable pace but pushed all the hills and added some extra sand hills up from the beach.
Very pleased that I finally did a decent long run and felt good. I didn't take my watch and didn't get at all bored!
Sunday Oct 5, 2008 #
Running (PM) 36:00 [2]
slept:9.0 shoes: Nike structure- blue
Ran along the beach and into the dunes south of Bunbury. Did some short sand hill ints. Didn't feel so good to start ( had a beer at lunch and was tasting it) and stopped a few time to stretch and watch a Kestrel catching its prey, but got going on the way back.
Running intervals 6:00 [5]
The 6x 1min sand hills. Felt nice and challenging, and beautiful surroundings.
Saturday Oct 4, 2008 #
Note
slept:9.0
driving and lazy
Friday Oct 3, 2008 #
Note
slept:9.0
Spent many hours hiking in the lovely Stirling ranges. Didn't cover much distance but a lot of climb!!