Training Log Archive: GolferIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Note
(sick) (rest day)
Didn't pull up as well as I'd hoped, with the cough returning this morning and most of the day. Decided a rest was best!
Monday Jun 29, 2009 #
Running 27:15 [3] 5.0 km (5:27 / km)
shoes: Asics Gel Nimbus 9
Slow and steady run after work, out to Boat Club then along the Lake edge and back home via Landsdowne Ave. Only short but felt OK most of the way, just a bit wheezy towards the end. Might try and get out again tomorrow.
Saturday Jun 27, 2009 #
Note
(rest day)
Weekend away at Thredbo but exercise limited to walking to and from car park and a short walk in the mist and rain at the top of Crackenback chairlift, oh and the walk to and from the bar at the top of Merrits! Reason for the trip was a friend's 50th birthday party! Turned on some nice snow for us on saturday night! Still got a horrid cough but hoping to get out for a run tomorrow after work.
Thursday Jun 25, 2009 #
Exercise bike 30:00 [3]
Finally some form of exercise. 30 minutes on the exercise bike but still not over the flu.
Wednesday Jun 24, 2009 #
Note
(sick)
Stood the Principal's up! Getting sick of being sick.
Tuesday Jun 23, 2009 #
Note
(sick)
Sick again! Hope I'm over it by tomorrow as I have to chair a meeting of schools Principals....
Monday Jun 22, 2009 #
Note
(sick)
Struck down with the flu. I did go to Melbourne last week....
Sunday Jun 21, 2009 #
Orienteering 1:30:00 [2] ****
shoes: Asics Gel Trabuca trail
After 2 hours mapping it started to rain so had to curtail what would have been the final day, so spent some time tagging control sites for NSW Middle Dist.
Left the forest just in time as a massive rain storm drenched the area.
Left the forest just in time as a massive rain storm drenched the area.
Saturday Jun 20, 2009 #
Running race 42:23 [5] 9.0 km (4:43 / km)
shoes: Asics Gel Nimbus 10
Road Runners at Rawlings Park. Dropped into a gap between groups and found it a bit hard to pace myself so just tried to keep the HR on or about 150. The 2nd time up Silverwood was a struggle but came home strongly on the downhill. Happy with the overall time.
Deb also ran the long today, good training for Gold Coast 10km in 2 weeks!
Deb also ran the long today, good training for Gold Coast 10km in 2 weeks!
Running warm up/down 15:00 [3]
shoes: Asics Gel Nimbus 10
A decent warm up and warm down for a change! A couple of laps of the soccer ovals beforehand and, after the run, Bri and I ran back out to meet Deb coming down Silverwood and ran with her to near the finish.
Friday Jun 19, 2009 #
Running 1:10:15 [3] 13.5 km (5:12 / km)
shoes: Asics Gel Nimbus 10
Super sub on Briohny's early morning long run as her usual running partners are away for a few weeks (was going to say normal but anyone up when it's this cold and dark isn't normal!) From home, did the Plumpton, Boiling Down, Redbank, Lake Albert loop which took us out of the street lights so headlamps on!! Wasn't as cold as I was expecting but still cold enough:) Chatted most of the way so time passed pretty quickly.
Thursday Jun 18, 2009 #
Note
Rest day: drive back from Melbourne and garden work when I got home.
Wednesday Jun 17, 2009 #
Note
Rest day today: flew to Melbourne to join some mates and went to the MCG to watch Oz v Japan World Cup qualifier. A pretty good game, esp 2nd half and the right result! We were behind the scoring end, so good view of all 3 goals. Great crowd ~70k and really good atmosphere.
Tuesday Jun 16, 2009 #
Running 37:28 [3] 7.6 km (4:56 / km)
shoes: Asics Gel Nimbus 10
Late afternoon lap of the Lake via the Boat Club and home through O'Halloran Park. Cool but not cold and pushed quite hard early, slowing a little in the back half. Still lots of people out even though it was well after sunset.
Annoyingly, someone (Council I am guessing) has turned off the water at the "drink stop" tap at the BBQ shelter in Apex Park. It had better be turned back on come the warmer weather!
Annoyingly, someone (Council I am guessing) has turned off the water at the "drink stop" tap at the BBQ shelter in Apex Park. It had better be turned back on come the warmer weather!
Monday Jun 15, 2009 #
Note
Rest day: early flight to Sydney and late flight home didn't leave any time for exercise.
Sunday Jun 14, 2009 #
Orienteering race 1:11:15 [3] **** 6.1 km (11:41 / km) +300m 9:23 / km
spiked:13/16c shoes: Helly Hansen Trailcutter
Interclub #3 with AWOC at Connorton. Problems with #1 again but not of my making this time: I was in the right place but no control. Took a while to find it and then had minor issues with 3, 10 and 14. Overall, fairly happy with navigation and fitness. Course was generally pretty good, apart from a couple of dog-leggy controls.
Great day to be running in the bush! So grateful to the property owners that we have access to this area so close to town. It is so unspoilt. Someone suggested today that if this was public land, it would be trashed by now by trail bikes and 4WDs.
Great day to be running in the bush! So grateful to the property owners that we have access to this area so close to town. It is so unspoilt. Someone suggested today that if this was public land, it would be trashed by now by trail bikes and 4WDs.
Saturday Jun 13, 2009 #
Running 35:19 [3] 6.6 km (5:21 / km)
shoes: Asics Gel Trabuca trail
After 5 hours of mapping, decided I had done enough and headed out for a track run through the forest at Burngoogee. A bit chilly at the start but quickly warmed up. Really enjoyable forest run with a couple of big hills. Took the old map with me to practice reading at (my) speed but forgot it was 1:15000 and couldn't see anything but the tracks without my glasses :-)
Thursday Jun 11, 2009 #
Running 25:00 [3] 4.8 km (5:12 / km)
shoes: Asics Gel Nimbus 10
Late afternoon short run with Briohny on Willan's Hill. Been in meetings in Albury for the last 2 days with little exercise apart from a bit of walking so was nice to stretch the legs. Lots of talking about lots of things so didn't notice any aches or pains.
Monday Jun 8, 2009 #
Orienteering race 25:49 [5] **** 2.9 km (8:54 / km)
spiked:11/15c shoes: Asics Gel Nimbus 9
QBIII Day 3 and NSW Sprint Champs at Newcastle Uni. Another ggod course on a good map, another disastrous start (confirmed: I need to concentrate more at the start!). Missed 1, 3 and 4, blowing any chance of a placing. Settled down and started reading the map after that and no more problems but way off the pace. Finished 4th overall. Very disappointed in my form at the start of all the races but pleased that my fitness held up on a limited preparation.
Sunday Jun 7, 2009 #
Orienteering race 56:13 [5] *** 6.8 km (8:16 / km)
spiked:12/13c shoes: Helly Hansen Trailcutter
QBIII Day 2 (Long): again a good course in a tricky area. Once again a bad start (becoming habit forming), badly misreading the tracks and ending up 400m to the right on the wrong one. Several expletives followed by hard running (and thankfully good map reading) on the rest of the course reduced the damage to about 4 minutes, placing me 2nd on the day to GrantM and 3rd overall thanks to StK66 (mpd) and Mel Cox (major error) letting me through. 39sec ahead of Geoff T with the Sprint tomorrow.
Saturday Jun 6, 2009 #
Event: QBIII Queens Birthday 3-Day
Orienteering race 45:48 [5] *** 4.8 km (9:32 / km)
spiked:14/17c shoes: Helly Hansen Trailcutter
QBIII Day 1 (Middle Dist), excellent course set by Kazza. 1 was a short leg into a watercourse which I missed badly to the right, hitting 2 instead, lost about 3 minutes. Not a good start! Also missed 3 to the right but not as badly, then good through to the pivot at 9 which I missed left (for a change), another 2 minutes. From then on everything went well, no more misses but the damage was done, 7th place about 4 minutes down on StK66 and GrantM.
Thursday Jun 4, 2009 #
Running 23:20 [3] 4.8 km (4:52 / km)
shoes: UK Gear PT03 trail
Short afternoon run on Willan's Hill with Briohny and Deb. Deb set off a bit before Bri and I. We all did the Roadies "short" course but Bri and I did it in reverse so we could see going past Deb the other way! After a slowish start and lots of moans about being sore, Briohny suddenly kicked up a few gears. I managed to stay with her for a km of so but then dropped off the back. Nice finish to QBIII training.
Time and distance include warm up/down from Briohny's place.
Time and distance include warm up/down from Briohny's place.
Tuesday Jun 2, 2009 #
Running 54:30 [4] 11.0 km (4:57 / km)
shoes: Asics Gel Nimbus 10
Briohny convinced me that I needed to do 2 laps of the Lake with her this arvo, despite the rain (actually was nice to run in rain, wasn't cold). What she didn't tell me was that we were going to do a Fartlek session!! Not sure why my daughter wants to kill me :-)
I haven't got the exact breakdown of what we ran but I think we did 3 x 1 km surges, plus 3 or 4 x 500m. Really enjoyed the slower bits in between, especially the 2km warm down! It was actually a good session and, apart from tightness in the right hammy (which has been a bit persistant lately), I pulled up OK.
Time and distance includes warm up/down and intensity varied from 3 to 5, thus 4!
I was planning some intervals for Thursday but it might just be a slower run now.
I haven't got the exact breakdown of what we ran but I think we did 3 x 1 km surges, plus 3 or 4 x 500m. Really enjoyed the slower bits in between, especially the 2km warm down! It was actually a good session and, apart from tightness in the right hammy (which has been a bit persistant lately), I pulled up OK.
Time and distance includes warm up/down and intensity varied from 3 to 5, thus 4!
I was planning some intervals for Thursday but it might just be a slower run now.