Training Log Archive: Bomb

token interval session at UQ with Mark and James. really just wanted to get the legs moving without stressing things out too much. Did a warm up with the guys, then 3*500m on my own. focussed on good leg speed and feeling nice and floaty as I was running. good stretch afterwards.

Hot yoga. Tough class

Sprint o intervals at fgss with Rachel, Katelyn, mat and Clare. Re-ran the match race sprints I set for the cyclones race in Feb... most of us hadn't run them the first time so great use of the leftover maps.

Rest of session

Long run from my place. Good group this morning with Rachel back in town for the weekend. We started together across to coottha and up toilet block, then Rachel and mat took off, mark headed home and I struggled along after Clare and Katelyn. Back home via frosties and Anzac park. Really tired today and very slow on the hills. Looking forward to a nap today!

Easy run in Anzac park. Tired, but felt surprisingly ok. Stopped at the chin up bar. 2 sets, managed 5 full and 5 half in the first set, then 3 and 3.

C • I am in awe. I did assisted... 2

Long but flat race tonight at Downey park.the course used the whole map well, so obvious from the start that it was going to be a bit longer than usual. The best option was also quite clear and most people took the same route (except for nikko who hadn't been reading his map early on and went back to two controls at the end). I couldn't keep up with the lead group but had a good battle with some guy who I passed a few times when he made mistakes, but then he kept wanting to run 5m ahead... Until about 3 controls to go when he blew up completely.

Generally feeling a bit flat running tonight and struggled on the small hills. Looking forward to sleeping in tmw morning.

Anzac park loop intervals. 6 again this week. Times were a bit all over the place and tummy was very dodgy. Calves got quite tight and I think the last one was a bit much. 2.15, 2.25, 2.22, 2.21, 2.22, 2.11.

Warm up, warn down and recoveries.

OY at Mundoolan. Course descriptions indicated that the area had become substantially overgrown with lantana, and the first few controls had a lot of weaving through the lantana maze. luckily I managed to keep some idea of where I was going despite the weaving and didn't lose too much extra time on the first couple of controls.
Found an unmapped track that took us a major part of the long leg to 3, and was running with Mikko here, but we missed the broken fence that was the indicator to turn off and ended up a spur too far over (as most people did), so lost a couple of minutes here. The rest of the course was fairly clean navigationally, but slowed down by lack of fitness on hills and weaving through the green.
the ankle was still not great running - it doesn't slow me down on tracks, but hurts a lot if I jar it or land heavily on the heal, so running through the long grass was slower than it should have been - looking forward to getting some terrain running confidence back!

Run from Clare's. Mat and David took off and i staggered around with Clare. Had hoped to do a longer one but could barely keep up with Clare, calves were very sore and i was very tired and flat so bailed early. Hopefully will feel a bit better tmw.

Breakfast after at Vienna cafe with coffee by Felix.
Really need a nap today but have tiles to grout and doors to paint.

Easy run in Anzac park, in the dark.I think daylight runs on weekdays are off the agenda until at least October now :-( stopped at the chin up bar, which I noticed has completely corroded away from the tree that's grown around it at one end. Still feels quite solid for the moment though. Still suck at chin ups but I guess there's only one way to get better.
Saw what I think was a stubble quail near the track on the way home.

Street o at Taringa north. The map included the big hill of Stanley tce and the course was set so you had to go there. decided to embrace the hills and left out 4 boring controls in the southern part of the map.

Run to and from street o

Street o got canceled because of a big storm so having a crack at the asada tests. Hopefully shiraz is a performance enhancing substance in this case.

the asada online testing system is completely fucked. if they're going to waste our time with their stupid exams they should at least get their crap website sorted.

C • Tell me about it 6

C • How much shiraz did you have...? 2

Intervals at Anzac park. On my own after everyone else bailed. First session in ages so just did 6 of the usual 500m intervals around the ringroad. Times were slow but consistent. Felt like I was running ok but couldn't go any faster. 2.25, 2.20, 2.20, 2.20, 2.20, 2.25.

Warm up, warm down and recoveries

Ankle still sore and stiff. Maybe I can have a new one for xmas.

Power yoga class at the Toowong hot yoga studio. Loss of good stretching with some stealth strength work.

Club race at mountain creek. Was a bit unsure whether this would be any good but had been assured that they'd kept the courses out of the worst stuff.
My run was generally ok and most of the forest was quite runnable. The thick grass did make it a bit difficult and I jarred my ankle a couple of times. There was only one part of the map that was so overgrown that it was completely gross. Didn't feel great running, still have a bit of that fluey feeling hanging around.

Run in Anzac park with a stop to attempt some chin ups at the chin up bar. Saw somebodies cat out hunting endangered animals.

C • We now have chin up bar in ... 1

Run in Anzac park with James. Very tired after last nights hills and a big day of soil sampling with the hand auger. Struggled for the first 20 mins and things improved from there and then started to run more comfortably. James did an extra loop but it was getting very dark so I bailed.

6x Gower St hill. Had planned on doing hill intervals in Anzac park trails but my headlamp and GPS both went flat before I got to my chosen hill. Bailed out onto the streets and did the intervals on Gower St- the steepest street in Brisbane. About 150 -200m, bottom half is about 10%, then it kicks to 30%. Ram the first 5 without much recovery and it seemed like my legs skipped the pain stage and went straight to numb emptiness. Bit longer rest before the last one so I'd make it up the hill and it hurt like hell.

Run before and after hills.

Super tasty roast lamb for dinner, watching Paris-Roubaix at a sensible time.

And now I'm sick. Hopefully it doesn't hang around long and i can get back to training soon.

C • Off work, immobile sick or ... 2

Easy run in Anzac park with mark and Clare, same route as last night but a bit quicker as Clare took off at the start. Tried to focus on good running form on the hills and running confidently downhills.

Recovery run in Anzac park. Now for 1 month of emergency training before the woc trial.

Easter final day. Super fast terrain and I really wasn't with it today. Needed to be able to just bolt as fast as possible, but I couldn't run fast, and the navigation was also a bit hesitant. The course was quite disappointing - most of the controls were easy or moderate nav level, and heaps of them were stuck out so you could see them from 100m away or more. that didn't help - they either looked like they were on the kids course or were on a different feature. Ankle just a bit stiff, I really wasn't up to running that fast today.

C • Navigational difficulty 2

Day 3 W21E - Splits