Training Log Archive: BombIn the 30 days ending Jun 30, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||
Wednesday Jun 30, 2010 #
Running 50:00 [2]
plod home from work. a little tired after yesterday's session.
Tuesday Jun 29, 2010 #
Running intervals 25:00 [5]
intervals at the bbc afl field again. ~450m x12, with 30sec rec (60sec halfway). good session, a bit slow on the first couple, but once I got going it was heaps better than last week, and saved the needing to spew feeling for the last 2. easier and faster, so double win.
99, 96, 94, 94, 92, 94, ,92 ,94, 94, 95, 93, 93.
99, 96, 94, 94, 92, 94, ,92 ,94, 94, 95, 93, 93.
Running warm up/down 25:00 [3]
Gym 5:00 [5]
pushups 20, 25, 15, 15, 25
Note
Dan has decided that he's doing the pushup challenge too, so did the test. 65.
then he did the same set as me, but with 60 max at the end.
now I feel like such a weakling!
James has started as well - he did 35.
then he did the same set as me, but with 60 max at the end.
now I feel like such a weakling!
James has started as well - he did 35.
Sunday Jun 27, 2010 #
Orienteering race 58:08 [5] 6.5 km (8:57 / km) +280m 7:22 / km
state event at hardings paddock. only a shortish course, so tried to run it pretty hard and treat it like a qualifier. they had stands out at the event, so it was easy to have good control flow. pretty easy course, so not too much of a technical challenge. map was a bit strange near 16 (I don't think the eastern part has been field worked at all), and got a bit off line on 19. felt quite fast running, although a bit tired on some of the hills. got beaten by lorenzo by about 40secs.
Running warm up/down 25:00 [3]
warm up, and 5mins warm down. took a while to get the legs going at the start.
Gym 5:00 [5]
pushups - 14 18 14 14 20. started a bit slower this time, so made it through the set.
Saturday Jun 26, 2010 #
Running long 2:25:00 [3]
long run from clares. ran with clare for the first 70mins, (sth boundary rd, boscome rd loop), then headed up 3sisters on my own, (gel at the top) then down to simpsons falls and back via channel 9. gel was awesome, got pretty sore at the end, but didn't run out of energy the way I have on most previous runs.
Friday Jun 25, 2010 #
Running 45:00 [3]
run home from work, a bit later than I would have liked to leave, but thats life hey. felt heaps better than the last few friday runs home - scooted thru roma st instead of thinking about maybe taking the train!
Note
arms feeling a bit sore this afternoon
Thursday Jun 24, 2010 #
Running hills (Anzac Park TT) 27:45 [5] 5.2 km (5:20 / km)
finished fieldwork early, so got home with enough daylight to do this run. first time without lights since march. felt totally crap warming up, so did an extra loop before I started. legs feeling fairly shattered the whole way, but still kinda got along ok, and didn't die anymore at the end. impressed with the time in the end, cos I didn't feel like I should have been able to run that fast given how tired I was.
felt quite good on the warm down though. finally think I'm starting to make some progress again - the last few weeks since the woc trials have been a bit of a struggle.
felt quite good on the warm down though. finally think I'm starting to make some progress again - the last few weeks since the woc trials have been a bit of a struggle.
Running warm up/down 30:00 [3]
Gym 5:00 [5]
pushups. 14, 18, 14, 14, 15.
I totally blame AP if my arms are useless tomorrow. started where the program said to, but couldn't finish the last set (was supposed to be max, with at least 20). I think I'll try this one again before I go to the next set.
I totally blame AP if my arms are useless tomorrow. started where the program said to, but couldn't finish the last set (was supposed to be max, with at least 20). I think I'll try this one again before I go to the next set.
Wednesday Jun 23, 2010 #
Running 55:00 [3]
stuck in beaudesert for work. not the crappest place I've ended up - saved largely by a decent breakfast at the cafe across the road from the pub we stayed at.
finished early, so ran from town (rather than home from the site). headed out on the road to rathdowney and took a left after about 10mins. was aiming for about 40mins, but the roads kept heading out of town. kept turning left and eventually started heading back into town. was good in the end that it was a longer run, cos I only started feeling good after 30mins.
pumpkin and pesto pasta at the pub was good. (and a good sign - I'm not vege, but a decent vege option is an unusual thing in country town pubs... reduces the banjo rating of the town by at least 2)
finished early, so ran from town (rather than home from the site). headed out on the road to rathdowney and took a left after about 10mins. was aiming for about 40mins, but the roads kept heading out of town. kept turning left and eventually started heading back into town. was good in the end that it was a longer run, cos I only started feeling good after 30mins.
pumpkin and pesto pasta at the pub was good. (and a good sign - I'm not vege, but a decent vege option is an unusual thing in country town pubs... reduces the banjo rating of the town by at least 2)
Tuesday Jun 22, 2010 #
Running intervals 20:00 [5]
intervals at the afl oval at bbc. chosen for proximity to home, and cos it had lights on (well for the first 8.5 laps) ~450m around. 10 laps with 30 sec recoveries (1min rec halfway). 92, 93, 93, 95, 99,, 98, 99, 97, 94, 98. felt good for the first 4, then the lactic hit and I just felt like puking, so backed off a little after that. started picking the pace up again at the end, but struggled on the last one in the dark.
Running warm up/down 20:00 [2]
Monday Jun 21, 2010 #
Note
(rest day)
visit to the syd today for re-alignment. hopefully thats the end of the sciatic pain in my right leg.
Saturday Jun 19, 2010 #
Running long 1:55:00 [3]
long run at landcruiser park (hitched a ride on dan's bogan weekend). quite nice run on heaps of (steep, chopped up) climbs. didn't feel great running, and stacked really early on, but just kept plodding along and it got better. would be great orienteering terrain - really nice open spur gully. not particularly technical, but at least not lantana infested.
Friday Jun 18, 2010 #
Running 48:00 [3]
very slow plod home from work. only motivated by the prospect of beers and mexican that simon was cooking.
Thursday Jun 17, 2010 #
Running hills (Anzac Park TT) 28:11 [5]
felt a fair bit better this week than I have the last few times. guts didn't cooperate, so couldn't run flat out for the last couple of hills. recon that cost me a bit of time.
disturbing occurrence of the week - freaky dude jerking off in the park near the finish line. starting to rethink doing this run at night by myself. wild dogs in the forest are a bit scary, but freaks in the park at the end are way worse!
disturbing occurrence of the week - freaky dude jerking off in the park near the finish line. starting to rethink doing this run at night by myself. wild dogs in the forest are a bit scary, but freaks in the park at the end are way worse!
Running warm up/down 20:00 [3]
Sunday Jun 13, 2010 #
Cycling race 3:20:00 [5] 55.0 km (3:38 / km)
mt perry 6hr mtb. in mixed pairs with matt christmas on single speeds. matt was first back on the first lap, then I got passed at the end of my first lap. had a good battle with 2 other teams, with the lead changing nearly every lap. last 2 of my laps were massively in the hurt box, and got passed by both other girls half way round, but there was absolutely nothing I could do. finished 2.07 behind first, in 3rd. had some cramping issues in the last 2 laps, but don't seem to be too damaged now.
post race party planned for dan and simons birthdays, but everyone crashed at about 7.30.
post race party planned for dan and simons birthdays, but everyone crashed at about 7.30.
Saturday Jun 12, 2010 #
Running long 1:45:00 [3]
with Wendy from my place. similar run as two weeks ago, but went right at the bottom of the dream instead of left, to add in the run through anzac park. took a wrong turn and ended up bushbashing for a while and had to run through someones backyard - didn't look like anyone had lived there in quite a while. struggled the last 10mins home.
Friday Jun 11, 2010 #
Running 45:00 [3]
run home after work. felt like shit, and nearly bailed and caught a train from roma st.
Wednesday Jun 9, 2010 #
Running intervals 50:00 [3]
run to uni, 2x3 of the hill behind mayne hall, then back home.
37, 36, 33,, 34, 34, 33. was going to do a third set, but the sciatic/hammie twinge came back, so left it at that.
looking forward to a rest day + massage tomorrow.
37, 36, 33,, 34, 34, 33. was going to do a third set, but the sciatic/hammie twinge came back, so left it at that.
looking forward to a rest day + massage tomorrow.
Tuesday Jun 8, 2010 #
Running 45:00 [3]
run home from work. thought this was going to be a bit hard after the weekend, but legs actually felt quite good, and I cruised along nice and easily. why didn't my legs feel like this on the weekend?
Monday Jun 7, 2010 #
Orienteering race 1:17:35 [5] 6.5 km (11:56 / km)
race 3. on some ridiculously steep map south of auckland, that had useless cryptic instructions to get to. got to the event with about 15 mins before start, and didn't even have time for a pee before my run. epic climb out of the first control (first of many). found 3 before 2, and got caught by penny. ran the next couple of legs with her, but then stuffed up 5 and ended up on my own again. massive sense of humour failure, and really wanted to just walk home, but hauled my sorry arse up the hill instead. slow slog around the rest of the course, and finished, but pretty close to last. would have been ok if I'd had some legs, but had nothing today.
Sunday Jun 6, 2010 #
Orienteering race 27:03 [4] 3.5 km (7:44 / km)
B v P round 2.1 short race part 1. had an ok race, but not fast enough. bit of a mistake on the second last, wasn't totally sure of where I was and went back to check out another control. miss-read the last too - thought it was on top of hill. should have been a couple of minutes faster.
Orienteering race 25:03 [5] 3.4 km (7:22 / km)
short race final. started in a bit of a gap - 30secs behind aislinn, and a few minutes off the lead. caught aislinn on the way to 1, and as we got to the circle was a little surprised to see kathryn. pace immediately got wound up to max (for me at least), as we steadily got caught by all the others who'd stuffed up the first control. caught lizzie at 4, as we made a mistake, but a much smaller one than lizzie. some very fast legs across to 6, and then some tricky ones, where it seemed like the same people ran back past me 3 or 4 times. was going ok, but then overshot 11, and ended up off the back of the pack with Kathryn. she had the legs to do something about it, and took off, but I'd been at max for too long, and the legs were empty. came in 55secs behind kathryn (who won), but had the second fastest time for the course. good to have a really hard race like that and spend some quality time in the hurt box.
Running warm up/down 40:00 [3]
warm ups and warm downs.
nice soak in the hot pools at parakai after the run - awesome!
nice soak in the hot pools at parakai after the run - awesome!
Saturday Jun 5, 2010 #
Event: Queens Birthday
Orienteering race 1:07:18 [4] 8.0 km (8:25 / km)
Bushrangers-Pinestars test round 1, woodhill. great to be back running in woodhill, especially such a nice part of it. generally a pretty clean run, but just not quick enough. didn't have the confidence to run hard, and had a couple of 2min mistakes. found that quite often I wasn't interpreting the map right, so when I got to an area it didn't look how I was expecting it too. been too long since the last sanddunes run!
Running warm up/down 25:00 [3]
Orienteering race 20:30 [5]
night relay at muruwai (sp?) golf course with Kathryn. 2 legs each. fun!
main tactic was lights related - decided to swap the ayups at each change so we both had good lights. and I tried to keep up with toph for as long as possible. ran a bit harder than I'd expected to. goal was to not get beaten by all the other teams, but ended up 2nd overall, behind toph and aislinn, and ahead of mace and shep. yay team!
main tactic was lights related - decided to swap the ayups at each change so we both had good lights. and I tried to keep up with toph for as long as possible. ran a bit harder than I'd expected to. goal was to not get beaten by all the other teams, but ended up 2nd overall, behind toph and aislinn, and ahead of mace and shep. yay team!
Thursday Jun 3, 2010 #
Running hills (Anzac Park TT) 28:55 [4]
made it out to anzac park for the first time in a while. still quite sore from yestie, and not sure how the hammie thing was going to hold up, so didn't start out planning to run hard. once I warmed up though, things were much better, so I figured I may as well at least try to run fast. track is a bit washed out, and was always a bit weird running with lights, then lights started to dim about 1/3 of the way in (have no idea when I last charged them - oops). saw a couple of dogs near the creek at the back, which looked like dingos at first, but I think were a bit more like rex, and had collars - they looked a bit confused, which I realised was because they were blinded by ayups - yay! quite happy that they didn't chase me! (there are quite a lot of wild dogs around mt coottha, and I really didn't want to have one decided it didn't like me).
rest of the run was less eventful, with steadily dimming lights (missed the turn on the second last hill - wtf?). was reasonably happy with the time, mainly cos I thought it would be much slower.
rest of the run was less eventful, with steadily dimming lights (missed the turn on the second last hill - wtf?). was reasonably happy with the time, mainly cos I thought it would be much slower.
Running warm up/down 20:00 [3]
Note
got a massage from crazy oscar, as recommended by clare and tamsin. back heaps better, hip still sore, but sciatic pain gone.
Wednesday Jun 2, 2010 #
Running 45:00 [3]
run home from work. right glute sore and sore to stride out on right leg, but when I swapped my phone/keys bag into my left hand my right leg felt quite a lot better, and had eased up significantly by the time I got home.
Gym 20:00 [5]
ok, not gym, but towel on floor at home. basic strength session - mainly core stuff with some upper body and squats. random selection of evil stuff as instructed by nasty Dan (from the couch)
Tuesday Jun 1, 2010 #
Running intervals 6:00 [4]
first part of an interval session that I bailed on. 4x400 with 200 jog recovery. slow and slower. 88, 89, 90, 91. right hammy/glut was massively sore, so didn't do the 200s
Running warm up/down 45:00 [3]
warm up, warm down and recoveries.