Training Log Archive: 007In the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
orienteering 50:00 [3]
Ran on a map with Jas near Schwyz, which had 2009 Swiss O week course on it. Reallllly hard/slow running and a bit demoralising as I imagine similar karst terain as WOC.
Saturday Jul 30, 2011 #
Event: Swiss O Week
Running 1:04:00 [3]
Ran up in warm clouds on the hills overlooking Zurichsee, while the boys prepared the enormous hilltop fire for 1st August celebrations! Didnt feel good- tired and couldnt get heart rate up very high.$Did some hills 3,2,1,1,1 mins but struggled.
Founds lots of wild berries though :)
Founds lots of wild berries though :)
Friday Jul 29, 2011 #
Running 38:00 [3]
In Switzerland!!!!! Ran round beautiful lake in the mountains, before hiring a boat with Tobi and Hugh and rowing round it (and rowing round in circles). Felt really great, included some faster surges.
Wednesday Jul 27, 2011 #
riding 1:00:00 [3]
commute
Tuesday Jul 26, 2011 #
Running 53:00 [3]
Run home from work with intervals
3,2,2,1,1,1 mins with 60 sec rec
then hills 30s, 45s, 90s
felt lousy tired like i couldnt get enough air and legs tired too
3,2,2,1,1,1 mins with 60 sec rec
then hills 30s, 45s, 90s
felt lousy tired like i couldnt get enough air and legs tired too
Sunday Jul 24, 2011 #
orienteering 18:00 [3]
slept:11.0
2.3km relay practice with Jas on Kooyoora. Ran well.
orienteering 26:00 [3]
Another 2.3 k course, slightly harder (thicker and more rock) and I lost almost 2mins on each of the first 2 controls- not careful enough coming in. Worth stopping for a moment to correct direction into control.
orienteering 1:00:00 [3]
Did a 6.7k course in the 'Bermuda triangle' on the northern side o Mt Kooyoora, but broke it into two halves with a break between. Picked everything up well, quite vague low visibility and all the rock looks the same, but I concentrated well and was pretty much spot on on all of them :) Happy with my orienteering now and it was great to get out on the hardest map i know before heading to france. Careful and sure is the way!
A lovely weekend- orienteering at its best, camping, eating damper and jaffles and training. Very grateful to Rob for organising the training for Jas and I- putting out tapes and driving us from to Tarrengower and Kooyoora. Ilka and Ev also put out controls for us which made the training really great. Awesome fun, only 3 sleeps to go!!!!!!!!!!!
A lovely weekend- orienteering at its best, camping, eating damper and jaffles and training. Very grateful to Rob for organising the training for Jas and I- putting out tapes and driving us from to Tarrengower and Kooyoora. Ilka and Ev also put out controls for us which made the training really great. Awesome fun, only 3 sleeps to go!!!!!!!!!!!
Running warm up/down 15:00 [3]
Note
Right hamstring is quite sore/tight and has been since friday.
Saturday Jul 23, 2011 #
orienteering 35:00 [4]
slept:6.0
Mt Tarrengower. Ran the long course but cut out the spur gully part. Great course in the rocks and a beautiful day :) Ran quite well, a little sloppy on a few exits.
orienteering 20:00 [3]
Short Kooyoora exercise- racing the daylight. Tricky, orienteered well though.
Running warm up/down 10:00 [3]
Friday Jul 22, 2011 #
riding (commute) 50:00 [2]
slept:6.0
Thursday Jul 21, 2011 #
Running intervals 27:00 [5]
slept:7.5
A variety show of intervals:
1) Terrain- (royal park long grass,maybe not able to push as hard as in the daylight as HR didnt get as high as last time?) 5, 4, 3, 2, 2, 1, 1mins (with 60sec ankle balance recovery) 30, 30, 15, 15, 15, 15 (with 30/15sec recovery)
2) Hills- 2x 1:25min grassy royal park hill, almost 10secs slower than when I did with Jas but was tired after the terrain
3) Speed- 60, 30, 30, 20, 20, 20, 15, 15, 15, 15 sec sprint with 30sec rec
1) Terrain- (royal park long grass,maybe not able to push as hard as in the daylight as HR didnt get as high as last time?) 5, 4, 3, 2, 2, 1, 1mins (with 60sec ankle balance recovery) 30, 30, 15, 15, 15, 15 (with 30/15sec recovery)
2) Hills- 2x 1:25min grassy royal park hill, almost 10secs slower than when I did with Jas but was tired after the terrain
3) Speed- 60, 30, 30, 20, 20, 20, 15, 15, 15, 15 sec sprint with 30sec rec
Running warm up/down 40:00 [3]
Short warm up as I wanted to get started before it got dark, no such luck. Felt quite fresh warming down- did I not run hard enough? Or maybe I am fit.
riding 1:00:00 [2]
30+30. Horrible melbourne drizzle on the way home.
Wednesday Jul 20, 2011 #
Strength 20:00 [1]
slept:7.5
Running 36:00 [3]
moderate evening run
riding (commute) 1:00:00 [2]
30+30
Tuesday Jul 19, 2011 #
Running 20:00 [5]
slept:8.0
Intervals round princess park
1000m, 1000m, 500m, 500m with 60sec rec
2x1min with 60sec rec
4x 30sec with 30sec rec
Really not that surprising that I usually feel a bit tired for training considering I generally have been up for 13 hours before I get round to training. Tried to have good leg speed.
1000m, 1000m, 500m, 500m with 60sec rec
2x1min with 60sec rec
4x 30sec with 30sec rec
Really not that surprising that I usually feel a bit tired for training considering I generally have been up for 13 hours before I get round to training. Tried to have good leg speed.
Running warm up/down 33:00 [3]
Knww is feeling totally fine now :)
C • Knww 4
Strength 10:00 [1]
Monday Jul 18, 2011 #
Note
slept:6.5 (rest day)
Right knee a little sore so took a full rest day. Lounge room physio from Ilka- the usual suspect problem of tight itb, weak vmo etc. Same excercises and stretches I should be doing more of anyway.
Strength 10:00 [1]
Sunday Jul 17, 2011 #
orienteering 40:00 [3]
slept:9.0
Creswick diggings
Running warm up/down 15:00 [2]
Right knee quite sore :( iced once home.
Saturday Jul 16, 2011 #
Running 1:18:00 [3]
Lovely winter afternoon with a hint of spring wattle blossoming through :) Ran the Yarra trails and hills from Studley park. Felt shit for first half (ate way too much of my home made sourdough olive bread) then amped up the pace a little at the end with some more hills and terrain.
Ran looking at French map- hard to get head round ups and downs as countours quite vague. Cant wait to see what its really like!
Ran looking at French map- hard to get head round ups and downs as countours quite vague. Cant wait to see what its really like!
riding 40:00 [2]
Up at 5:15 for work... on a saturday! Couldnt face riding at that hour so got a lift with Muz, then rode home from his after some shopping- bargain ice breaker hoodie and thermal tshirts!
Later rode to river for run. shorts and singlet- felt obscenely naked!
Later rode to river for run. shorts and singlet- felt obscenely naked!
Friday Jul 15, 2011 #
Running 43:00 [3]
Evening run round Royal Park with Matt. Amazing full moon! Legs felt a bit heavy
riding 1:00:00 [2]
30+30 commute
Thursday Jul 14, 2011 #
Running intervals (Terrain intervals) 20:00 [5]
What a novelty- running in the morning and in the daylight! Ran decreasing length terrain intervals in the long grass (knee to aist high) on top of Royal Park.
5, 4, 3, 2, 2 mins with 60sec ankle balance recovery
1, 1, 30s, 30s, 15s, 15s, 15s, 15s with 15-30sec recovery
Tough!
5, 4, 3, 2, 2 mins with 60sec ankle balance recovery
1, 1, 30s, 30s, 15s, 15s, 15s, 15s with 15-30sec recovery
Tough!
Running 22:00 [3]
short warm up and down
riding 40:00 [3]
to dentist then work
forgot lights so got lift home
forgot lights so got lift home
Wednesday Jul 13, 2011 #
riding 1:25:00 [3]
30+30 work
25 home from Kew with my MTB
25 home from Kew with my MTB
Tuesday Jul 12, 2011 #
riding 1:20:00 [3]
30+30+10+10 commute etc
Running hills 15:00 [5]
8 x grassy royal pk hills with Jas. In the dar on slightly rough track made it more fun :) We run very similar pace so was a good hard session!
Each hill around 1:15-1:20 with recovery jog back down 2-2:30
Each hill around 1:15-1:20 with recovery jog back down 2-2:30
Running warm up/down 40:00 [3]
Warmed up in the long grass on top of royal park hill- very tough running!
Monday Jul 11, 2011 #
Running 38:00 [3]
MNR from kirstens, just with Jas and Kez Legs felt a bit tired
riding 30:00 [2]
to/from Kirstens
Sunday Jul 10, 2011 #
orienteering intervals 45:00 [4]
Sprint O training at Burwood and Monash uni's. Really good technical training, I never put enough thought into sprints but today made me think.
Running warm up/down 25:00 [2]
Saturday Jul 9, 2011 #
Running race 26:00 [5]
XC race at Brimbank Park. 6k course with bik hill and some nice ruggendess :) Happy with how I ran especially on the hills, but waslacking speed at the end. Flat out!
Running 40:00 [3]
10 mins warm up
30mins warm down (pretty much re ran the course with some extra terrain parts).
Then cheered on the boys racing up the big with bugle horns and cow bells, creating our own TDF atmosphere
30mins warm down (pretty much re ran the course with some extra terrain parts).
Then cheered on the boys racing up the big with bugle horns and cow bells, creating our own TDF atmosphere
Friday Jul 8, 2011 #
riding 1:00:00 [2]
slept:8.0
30+10+20 to/from work
Strength 20:00 [1]
core
Thursday Jul 7, 2011 #
Running hills 12:00 [5]
slept:8.0
8x 1:20 - 1:27 sec hills in Royal Park, (along train line next to the hockey centre), with Reuben. Felt good and pushed hard. Maybe I should have done 10, though was starting to feel lactic on the last few.
Recovery jog back down 2-2:30
Recovery jog back down 2-2:30
Running warm up/down 42:00 [3]
15mins+ warm up
recovery between ints
warm down.
recovery between ints
warm down.
riding 1:00:00 [2]
30+30 to/from work. frEEzing cold in the am!
Wednesday Jul 6, 2011 #
Running 33:00 [3]
slept:9.0
Evening run. Felt ok running, just had a headache all day. Did some run throughs and drills to wake up the legs. Ran with music for the first time in ages and it was nice company and stopped me from thinking so much!
Every night I marvel at the colours of the evening sky over Melbourne from the top of Royal Park- dark purple tonight!
Every night I marvel at the colours of the evening sky over Melbourne from the top of Royal Park- dark purple tonight!
Tuesday Jul 5, 2011 #
Note
slept:9.0 (sick)
Took my first sick day from work.. slept in then lazed all day- stomach really sore and back/muscles aching. But not getting the flue like I suspected?
Monday Jul 4, 2011 #
riding 20:00 [1]
10mins to and from Jas's for lovely 'family' dinner to welcome back Jess from her adventures in the middle east etc :)
Note
(sick)
Sore stomach all day and felt achey in the afternoon and evening.
Sunday Jul 3, 2011 #
Running 1:22:00 [3]
Silly wasted a good sunday by leaving my run till night time. Ilka, Matt and I finally ventured out in the evening after a slow day of 'party recovery'. Capital city trail, merri creek, finished up at Jas's to pick up my bike. Felt OK but not super fast. I think 15/16km.
Saturday Jul 2, 2011 #
orienteering 50:00 [4]
3x bush sprints (Bendigo Skins event) on Diamond hill. Mass starts, fast and frantic. Good racing practice. A few silly route choices and misses but overall pretty happy.
Friday Jul 1, 2011 #
riding 1:00:00 [2]
30+30 commute