Training Log Archive: GolferIn the 30 days ending Jun 30, 2011:
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Wednesday Jun 29, 2011 #
4 PM
Running 33:00 [2] 5.3 km (6:14 / km)
shoes: Asics Gel Nimbus 12
Afternoon run with Deb along the Danube in Budapest. Arrived at around 12:30pm after leaving Bangkok at 12:15 am the previous morning. About 15 hours flying time via Heathrow.
Just a steady jog to try and loosen up a few tight muscles from so much sitting in cramped plane seats. Temperature and humidity also a big change coming out of a Wagga winter.
Just a steady jog to try and loosen up a few tight muscles from so much sitting in cramped plane seats. Temperature and humidity also a big change coming out of a Wagga winter.
Tuesday Jun 28, 2011 #
Event: WMOC 2011
Monday Jun 27, 2011 #
Note
(rest day)
If can call a walking tour of Bangkok a rest day, well that's what we did today! All "templed" out plus the mandatory Tuk Tuk scam! Otherwise a good day with a few Chang beers to wash it down!
Off to River Kwai tomorrow followed by a midnight flight to London and on to Budapest by midday Thursday!!
Off to River Kwai tomorrow followed by a midnight flight to London and on to Budapest by midday Thursday!!
Saturday Jun 25, 2011 #
1 PM
Running race (Road Runners) 25:38 [3] 5.0 km (5:08 / km)
shoes: Asics Gel Nimbus 11 2nd pair
Ran in Briohny's timeslot on the 5km Handicap race. Briohny ran the 10km.
An OK run and leg got better the long er i went. Looks like I need a long warm up!
An OK run and leg got better the long er i went. Looks like I need a long warm up!
Friday Jun 24, 2011 #
5 PM
Exercise bike 25:00 [3]
Short session on the exercise bike before going to our friends house (2 doors down!) for a nice farewell meal for our O/S trip.
Thursday Jun 23, 2011 #
6 AM
Running 31:30 [3] 5.5 km (5:44 / km)
shoes: Asics Gel Nimbus 12
Early morning lap of the lake with Briohny. Wet and muddy after overnight rain but new shoes didn't get too dirty! Only did one lap but was pretty happy with how the leg felt. Briohny kept going for a 2nd lap and I could see I was holding her back:-)
10 PM
Strength and conditioning 25:00 [3]
Tuesday Jun 21, 2011 #
5 PM
Running 25:15 [2] 4.1 km (6:10 / km)
shoes: Asics Gel Nimbus 11 2nd pair
Very slow afternoon jog from home along Churchill and Simpkin to Kooringal Rd then down into the cemetery and back onto the track at the base of Rocky Hill. Ran to the base of the steep climb then walked up to the back of our place. Lots of tightness in the leg and just hoping it is OK in the morning.
10 PM
Strength and conditioning 20:00 [3]
Sunday Jun 19, 2011 #
10 AM
Orienteering 35:00 [1] 3.0 km (11:40 / km)
shoes: Asics Gel Nimbus 12
Walked the Orange course at Pomingalarna. Foggy and a little bit of rain but good to get out for a bit of exercise.
Saturday Jun 18, 2011 #
1 PM
Note
Darcy took me for a 30 minute walk at Road Runners while Deb and Briohny did the 5km run. He still pulls hard when on the leash but once I let him off he was fine and even found a few puddles to get nice and wet before he got back into Briohny's car:-)
10 PM
Strength and conditioning 20:00 [3]
Friday Jun 17, 2011 #
10 PM
Strength and conditioning 25:00 [0]
Thursday Jun 16, 2011 #
5 PM
Note
Walk on Rocky Hill with Deb after work. Still thinking seriously about mapping it....
Wednesday Jun 15, 2011 #
5 PM
Note
Brisk 35 minute walk in Griffith after work. Avoiding any running this week to try and let the leg settle down.
Monday Jun 13, 2011 #
10 AM
Orienteering race (QBIII Day 3) 40:51 [4] *** 5.2 km (7:51 / km) +130m 6:59 / km
spiked:11/13c shoes: Inov8 Mudclaw 270
QBIII Middle distance event at Cullen Bullen. Again not an overly difficult course but enjoyable. Pretty fast area away of the steep rocky part of the map. Ran well until 7, my 2nd control on the rocky ledge when I stooped short and had to relocate, losing about 2 minutes. Compounded the error by then heading off to 9! Realised about halfway that I'd missed 8 so had to double back, costing another 3 minutes. Distance is by Garmin.
Very frustrating mistakes today as I had generally orienteered well over the weekend. Not sure of day or final placing as we left before the presentation and results still not up on web.
Very frustrating mistakes today as I had generally orienteered well over the weekend. Not sure of day or final placing as we left before the presentation and results still not up on web.
Sunday Jun 12, 2011 #
11 AM
Orienteering race (QBIII Day 2) 1:02:53 [4] *** 7.9 km (7:58 / km) +200m 7:04 / km
spiked:12/13c shoes: Inov8 Mudclaw 270
Pretty good run today although running at reduced intensity to try and protect the leg injury. A relatively straightforward course (in fact last 4 and maybe a couple of others were really only Orange difficulty) but still managed to mess up 5. Ran too far up the hill and, even after relocating off a rocky spur, still stayed too high. Finally worked it out and dropped down but was short of the control. Relocated off a boulder cluster and then was OK. Probably cost me at least 2 minutes, maybe more. Distance is Garmin. Course distance 7km.
Saturday Jun 11, 2011 #
2 PM
Orienteering race (QBIII day 1) 18:16 [4] *** 2.45 km (7:27 / km) +60m 6:39 / km
spiked:22/23c shoes: Asics Gel Nimbus 11 2nd pair
QBIII Sprint at Lithgow High School/TAFE. Nice area and good course. Started inside a school building and then ran through buildings before a section of open semi bush towards the end before finishing in the High School quad. Got them all pretty well the exception of 15 in the bush which I overshot by some way, costing probably about 45 seconds. Slow overall however due to leg tightness and not wanting to overdo it. 5th place, about 2 minutes down on StK66 who was on a high after the Saints won last night!.
Friday Jun 10, 2011 #
10 PM
Strength and conditioning 25:00 [3]
Thursday Jun 9, 2011 #
10 PM
Strength and conditioning 20:00 [3]
Wednesday Jun 8, 2011 #
6 AM
Running 30:40 [3] 5.5 km (5:35 / km)
shoes: Asics Gel Nimbus 11 2nd pair
Early morning lap of the Lake with Briohny. Very cold but dry! Had intended to do 2 laps as usual but abductor started to get pretty sore so I decided to pull out at halfway. Briohny was running well and she kept going.
7 AM
Pilates 20:00 [3]
On Briohny's recommendation, I did a short Pilates session after I got back from the run. I know I need to keep doing this regularly.
Monday Jun 6, 2011 #
10 PM
Strength and conditioning 25:00 [3]
Sunday Jun 5, 2011 #
9 AM
Orienteering 2:00:00 [3]
shoes: Inov8 Mudclaw 270
Finalised Relays control tagging and then did a test run of one of the courses. Much better weather today.
10 PM
Strength and conditioning 25:00 [3]
Saturday Jun 4, 2011 #
9 AM
Orienteering 8:00:00 [2] ****
shoes: Inov8 Mudclaw 270
Tagging controls for Australian Relays and Australian Schools Relays with Dave Lotty (Controller). Bleak, wet and very cold for the first couple of hours. Probably as cold as I have even been!! The rain stopped at around 11:30am and conditions improved a little but still pretty cold! Managed to get around all but 5 control sites so will go back out tomorrow. Deb also tagged her Schools individual sites and got them all done!
Friday Jun 3, 2011 #
4 PM
Note
Physio session with dry needling in abductor and hammy....not too painful at the time, with just a few muscle spasms, but pretty sore afterwards!
Thursday Jun 2, 2011 #
6 AM
Running 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Asics Gel Nimbus 11 2nd pair
Morning 2 x laps of the Lake with Briohny. Not quite as cold as last week and turned into a really nice morning. Run was good lots of chat and a little quicker than last week. We went a little further to get the 11kms.
Wednesday Jun 1, 2011 #
10 PM
Strength and conditioning 20:00 [3]