Training Log Archive: grillaIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
Run intervals 1:00:00 [3] 9.7 km (6:11 / km)
shoes: Mizuno Wave Rider 14
Intervals session, with Paula this week. Same session as last week, but with shorter recoveries (45 sec) and so took the intervals a bit easier. That was a good opportunity to concentrate on good technique and it definitely helped. Some intervals were quite fast by accident, just by running well.
4 x 400m twice with a 5 minute break between sets. Recoveries on second set were getting out to 50-60 secs, but this was because we were having relevant discussions on running style, not from being slack (for once).
1:28
1:37
1:34
1:32
1:29
1:32
1:28
1:27
Falling apart by the end of the last one, but was surprised to feel good and that I wasn't pushing too hard for most of the session.
4 x 400m twice with a 5 minute break between sets. Recoveries on second set were getting out to 50-60 secs, but this was because we were having relevant discussions on running style, not from being slack (for once).
1:28
1:37
1:34
1:32
1:29
1:32
1:28
1:27
Falling apart by the end of the last one, but was surprised to feel good and that I wasn't pushing too hard for most of the session.
Wednesday Mar 30, 2011 #
Pram-teering (Summer Series) 42:00 [3] 6.6 km (6:22 / km) +95m 5:56 / km
shoes: Mizuno Wave Rider 14
Summer Series at Drummoyne, recorded time was 47:02 but I've taken out stops at Victoria Rd and Lyons Rd waiting for lights to change. A bit frustrating waiting that long... also frustrating spending a minute right after the start having a disagreement with Aoife about a pink flower she wanted to collect (it was rotten & I wasn't picking it up). Its quite hard to push a pram up hill with a 3 year old trying to project herself out in all directions whilst having a VERY loud tantrum, lucky we'd used the seat belt for a change. Its a wonder child services weren't called.
Settled down from there until about 20 minutes in when she wanted to write codes down, but only in the right numerical order... After we did a card swap and comparison about what I'd done so far she was happy and all go again.
Ran reasonably, a bit slow and would have been fun to run alone and get a good score, but I did enjoy being a bit more relaxed (most of the time). Should have planned to go under the bridge & miss the road crossing altogether, but that may have been tough with the pram and would have reduced my score.
Settled down from there until about 20 minutes in when she wanted to write codes down, but only in the right numerical order... After we did a card swap and comparison about what I'd done so far she was happy and all go again.
Ran reasonably, a bit slow and would have been fun to run alone and get a good score, but I did enjoy being a bit more relaxed (most of the time). Should have planned to go under the bridge & miss the road crossing altogether, but that may have been tough with the pram and would have reduced my score.
Tuesday Mar 29, 2011 #
Yoga 1:00:00 [3]
A bit of everything today. A bit more holding poses and stretches than normal. Did a good glute/quad stretch that I should make a habit of at home (together with all that core work I should do).
Run hills 35:00 [3] 7.0 km (5:00 / km)
shoes: Mizuno Wave Rider 13
Hill intervals with Coach Paula, Tracy and Malin. Assistant today was Josh doing a great job pushing Kari around in the stroller and keeping Jamie amused.
I wasn't sure how this would go so soon after yoga, but in the end it was short enough and fun enough for me to cope. 6 x a loop with up and downhill sections. Twice one way and four times the other (was 4 and 4 but I missed the first couple). Needed to concentrate to push all the way to the top and then manage all the twists and turns coming back down.
1:04 (1:08)
1:01 (4:30)
1:03 (1:15)
1:02 (1:27)
1:03 (1:28)
1:03
The loop was 250m long, elevation and HR data dodgy.
Legs surprisingly good but right knee is sore (was sore all run on Sunday too).
I wasn't sure how this would go so soon after yoga, but in the end it was short enough and fun enough for me to cope. 6 x a loop with up and downhill sections. Twice one way and four times the other (was 4 and 4 but I missed the first couple). Needed to concentrate to push all the way to the top and then manage all the twists and turns coming back down.
1:04 (1:08)
1:01 (4:30)
1:03 (1:15)
1:02 (1:27)
1:03 (1:28)
1:03
The loop was 250m long, elevation and HR data dodgy.
Legs surprisingly good but right knee is sore (was sore all run on Sunday too).
Cycling (Trailer) 50:00 [3] 14.0 km (16.8 kph)
Last chance to ride to swimming for a while so off we went. A good ride but was slow on the hills. Knee sore doing this too so didn't push it.
Sunday Mar 27, 2011 #
Run 1:45:00 [3] 15.0 km (7:00 / km) +310m 6:21 / km
shoes: Mizuno Wave Rider 14
To the zoo with Paula, Tracy, Malin & Josh. It was a great run but I was suffering for a fair bit of it. Especially weak on the hills and found the last very painful. I got all excited when I could sense Military Rd up ahead, but gee my heart sank when I realised we were only at Neutral Bay. Luckily it wasn't as far from there to the zoo as I first imagined!
Followed by 2 hours at the zoo where we saw a grand total of 1/2 the seal show, 2 baby elephants from the food hall, the bird show, 2 sleeping Tassie Devils and a cassowary. Close to a time/animal record I think.
Followed by 2 hours at the zoo where we saw a grand total of 1/2 the seal show, 2 baby elephants from the food hall, the bird show, 2 sleeping Tassie Devils and a cassowary. Close to a time/animal record I think.
Saturday Mar 26, 2011 #
MTBO 1:04:43 [3] 15.3 km (14.2 kph) +290m
shoes: Sidi MTB
Good fun to do some MTBO and Wingello Forest was a very nice place to ride. A bit embarrassing to be 10 minutes behind Mary though. I could get 5 of that back pretty easily but would have to work pretty hard for the remainder.
Lost time crossing the forest block between 6, 7, 8 and 9 (a minute each time comparing splits with others = 3 min). After walking up the big hill I stopped and adjusted my shoes to be about 100% tighter (= 1 minute). Finally I did not recognise the finish when I rode past it (thought it was just a control) meant another minute lost. Even still, glad I went and will make sure shoes are done up properly next time. A bit less air in the tyres may have helped my nerves in the early parts.
Lost time crossing the forest block between 6, 7, 8 and 9 (a minute each time comparing splits with others = 3 min). After walking up the big hill I stopped and adjusted my shoes to be about 100% tighter (= 1 minute). Finally I did not recognise the finish when I rode past it (thought it was just a control) meant another minute lost. Even still, glad I went and will make sure shoes are done up properly next time. A bit less air in the tyres may have helped my nerves in the early parts.
Friday Mar 25, 2011 #
Run intervals 56:00 [3] 9.5 km (5:54 / km)
8 * 400m (split into 2 sets of 4; 90 sec rest between each interval and 5 min between the sets)
1:29
1:30
1:31
1:31
1:30
1:29
1:29
1:30
It didn't feel that consistent but it was hard to judge with a strong wind on the finish straight today.
Not super fast, but pleased to do the whole 8 for a change and pleased that I didn't tear a calf muscle. Ran from Lady Game Dr to the Mowbray oval. Almost got hit by a golf ball coming back along the golf course! Given where I was and where the players were, whoever hit it must be in the running for world's worst golfer.
Wore HR monitor but the data seems bad.
1:29
1:30
1:31
1:31
1:30
1:29
1:29
1:30
It didn't feel that consistent but it was hard to judge with a strong wind on the finish straight today.
Not super fast, but pleased to do the whole 8 for a change and pleased that I didn't tear a calf muscle. Ran from Lady Game Dr to the Mowbray oval. Almost got hit by a golf ball coming back along the golf course! Given where I was and where the players were, whoever hit it must be in the running for world's worst golfer.
Wore HR monitor but the data seems bad.
Wednesday Mar 23, 2011 #
Orienteering (Summer Series) 47:03 [3] 8.3 km (5:40 / km) +140m 5:14 / km
shoes: Mizuno Wave Rider 14
Late again! A hilly run today and hard to decide on a route. It seems many people made the same choices - some were better at executing them and arriving back on time than me! VERY tired from yesterday and calves tight. Will defer tomorrow's intervals. Lost time after leaving 30 the wrong direction, missed 14 a bit, took the wrong option to 25 then panicked and went in early and lost time in the green unnecessarily, lost time at 3 as it was missing but I checked around to make certain. From then on I was very slow and knew that I'd probably be late. Cut some off the course but not enough.
Tuesday Mar 22, 2011 #
Yoga 1:00:00 [3]
Core today. Just what I needed... this is starting to sound familiar.
Run hills 40:00 [5] 5.2 km (7:42 / km) +190m 6:30 / km
shoes: Mizuno Wave Rider 14
I can't remember the last time I ran this hard, if ever. Thought I might faint at the end and had the shakes at home for a while afterwards. All recovered and enthusiastic now though!
Hills session with Tracy, super guru coach Paula and her enthusiastic deputy Ewan. We did 6 x The Fairway which was 270m long, 17m up followed by 8m down. It is a nice even gradient, hard work.
Recoveries were supposed to be not much longer than the interval but blew out to about 3 minutes, still felt like we were working though.
1:07
1:10
1:10
1:06
1:09
1:10
I managed to push off my toes on the 4th thanks to Paula's encouragement but that did me in for the remainder. Ran the last on the grass to make it easier on my legs, so quite happy with that time. It was good to have Tracy to chase. Glad I didn't try riding to swimming before this one.
Hills session with Tracy, super guru coach Paula and her enthusiastic deputy Ewan. We did 6 x The Fairway which was 270m long, 17m up followed by 8m down. It is a nice even gradient, hard work.
Recoveries were supposed to be not much longer than the interval but blew out to about 3 minutes, still felt like we were working though.
1:07
1:10
1:10
1:06
1:09
1:10
I managed to push off my toes on the 4th thanks to Paula's encouragement but that did me in for the remainder. Ran the last on the grass to make it easier on my legs, so quite happy with that time. It was good to have Tracy to chase. Glad I didn't try riding to swimming before this one.
Sunday Mar 20, 2011 #
Orienteering 57:37 [3] 7.0 km (8:14 / km)
shoes: Inov8 X talon
In Ballarat for Kim and Gary's wedding, so we went to the local event on Sunday morning. Enjoyed myself, but not too flash at orienteering. This was the first time I've actually run in gold mining terrain without it being something important like NOL, so took my time and tried to navigate well. Didn't do too badly, got a bit misplaced a couple of times - still need to pick up more detail from the map. Quite slow in the legs and physically weak. I have quite a few excuses for that: 8 hours in high heels (that must be a record) on Saturday, 4am start on Saturday, 3:20am fire alarm Sunday morning - which Aoife slept through despite the alarm bell ringing so loudly for 1/2 an hour I got a headache, Friday's ride, blocked sinuses...
Weather was brilliant today, a bit chilly for my liking on Saturday.
Weather was brilliant today, a bit chilly for my liking on Saturday.
Friday Mar 18, 2011 #
MTB 1:40:00 [3] 21.3 km (12.8 kph)
shoes: Sidi MTB
Tracy and I had a Masterclass in MTB riding from Katrin. Lots of great advice and Tracy is a natural, especially tricky climbs! Fabulous ride around Manly Dam from Katrin's place. Had to get off quite a few times, mainly going down but did extend myself a few times and really enjoyed it. Riding the sandstone was fun and much easier than laterite - even with the thin film of rain. Some really spectacular bare rock sections too.
The best news is my leg & back are fine which is unexpected given what they have been like since Friday last week.
The best news is my leg & back are fine which is unexpected given what they have been like since Friday last week.
Wednesday Mar 16, 2011 #
Orienteering 44:24 [3] 7.3 km (6:05 / km)
shoes: Mizuno Wave Rider 14
My nightmare week has turned into a nightmare fortnight... Finally had an OK run after a slow, stuttery start to record a decent result. (Maps were handed out at the start for a change.) However, I did not properly read the map and had crossed an OOB after the first control so dsq and no points for me - VERY BAD PERSON.
The really dumb thing is that I did see the OOB on the map and purposely ran around it the edge of it, I just did not realise it extended to the fence and meant that I could not go through the gate... A bit annoying to be singled out as the BAD PERSON given that others near me did the same and I was following the herd, but rules are rules and I should be thinking for myself not getting carried along or carried away.
A good way to run the event (not seeing the map beforehand). However, personally I think that particularly under such circumstances, the course setting should reduce the temptation/risk to cross OOB whether it be intentional or through poor map reading. We should not be trying to trick people as it is gives them a bad experience and increases the risk that we will offend land owners.
The really dumb thing is that I did see the OOB on the map and purposely ran around it the edge of it, I just did not realise it extended to the fence and meant that I could not go through the gate... A bit annoying to be singled out as the BAD PERSON given that others near me did the same and I was following the herd, but rules are rules and I should be thinking for myself not getting carried along or carried away.
A good way to run the event (not seeing the map beforehand). However, personally I think that particularly under such circumstances, the course setting should reduce the temptation/risk to cross OOB whether it be intentional or through poor map reading. We should not be trying to trick people as it is gives them a bad experience and increases the risk that we will offend land owners.
Tuesday Mar 15, 2011 #
Yoga 1:15:00 [3]
I really needed that. Quite tired and sore again now.
Sunday Mar 13, 2011 #
Orienteering race 1:10:00 [3] 8.5 km (8:14 / km)
shoes: Inov8 X talon
Bad weekend got worse. I was one of the idiots who went over the mountain to number 1. It really wasn't too bad going up, but getting across and down the other side was a nightmare. Got stuck in green, smothered in spider webs and generally thrown about by the terrain. Knew I was a long way behind when I got the control finally... Lost a huge amount of time at 2 and decided then and there that another journey up the mountain was not going to happen for me today. Many niggles and malaises catching up, no one major thing, just general slackness. Lots of work to do, need a good race some time in the next 6 months.
The scenery was nice for a lot of the time today. Its a long time since I've seen a proper blue sky.
The scenery was nice for a lot of the time today. Its a long time since I've seen a proper blue sky.
Saturday Mar 12, 2011 #
Orienteering race 56:57 [3] 5.5 km (10:21 / km)
shoes: Inov8 X talon
10 minute mistake on number 1 (went to the gully 3 times before I was sure I was in the right place and found the control). More time lost on 3, 5, 6, 7 and 10. Walked to 16. Not a good day.
Orienteering race 14:13 [3]
shoes: Mizuno Wave Rider 14
First leg of mixed relay. Went OK orienteering-wise but it was obvious how slow I was by the stream of people in front of me. Took the wrong route to 8 and lost 20 seconds on that leg.
Felt VERY bad afterwards. Did not think I could run again. Lunch of milky coffee and ice cream just before a race not a smart idea.
Felt VERY bad afterwards. Did not think I could run again. Lunch of milky coffee and ice cream just before a race not a smart idea.
Orienteering race 14:00 [3]
shoes: Mizuno Wave Rider 14
3rd leg of mixed relay. Went out alone and made a mistake going to 1 as I knew where it was and so tunred my brain off. Took a turn early and ran some extra losing 20 seconds. Other than that fine. Had to run harder at the end as I saw some people coming. Survived better than expected.
Wednesday Mar 9, 2011 #
Orienteering (Summer Series) 47:40 [3] 8.7 km (5:29 / km)
shoes: Mizuno Wave Rider 14
Shocker. Too hot & ran out of steam, feel like I'm getting a cold.
Tuesday Mar 8, 2011 #
Yoga 1:00:00 [3]
Pretty general stuff today. I almost fell asleep during the relaxation...
Monday Mar 7, 2011 #
Orienteering (Sprint Series) 24:36 [3] *** 4.3 km (5:43 / km)
spiked:10/16c shoes: DS Racer
Last event of the series and by far my worst run of the series to finish with... Did not feel great running (quite tired from the weekend I think) plus made a major meal out of 6, 11 and 15. Lost at least 2 minutes if not more, which I could not afford to do given the way I was running. Comparatively, not much further behind others than usual - I think everyone made a mistake somewhere - good course setting left you very tired for the detailed sections.
Sunday Mar 6, 2011 #
Run 1:50:00 [3] 15.0 km (7:20 / km)
shoes: Mizuno Wave Rider 14
To Tracy's then with Tracy & Paula to Circular Quay via as many bush paths as possible. Brilliant day for running in such a scenic area! Timed it perfectly to beat the ferry (& men & kids) so saved ourselves from having to run up to the Botanic Gardens at the end.
Ditched the tape & blister now fine.
Ditched the tape & blister now fine.
Saturday Mar 5, 2011 #
Run race 47:19 [3] 10.15 km (4:40 / km) +70m 4:30 / km
shoes: Mizuno Wave Rider 14
At North Head - scenic place for a run but exposed to the southerly wind this morning. Started too fast then slowed down to a reasonably constant pace. Not too bad a time (2nd fastest ever, but would have liked faster of course!). My blister has multiplied into 4 blisters...
Splits:
4:22
4:30
4:30
4:43
4:45
4:44
4:39
4:53
4:50
4:36
0:53
Not sure why I have an extra 150m, it is supposed to be a certified course. The markers seemed to get further away each km. 4,5 and 8,9 were slightly uphill and into the wind.
Splits:
4:22
4:30
4:30
4:43
4:45
4:44
4:39
4:53
4:50
4:36
0:53
Not sure why I have an extra 150m, it is supposed to be a certified course. The markers seemed to get further away each km. 4,5 and 8,9 were slightly uphill and into the wind.
Run warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Mizuno Wave Rider 14
Warm up only. Blister prevented further running after.
Friday Mar 4, 2011 #
Run 36:00 [3] 6.0 km (6:00 / km)
shoes: Mizuno Wave Rider 14
Taking it nice and easy.
Thursday Mar 3, 2011 #
Run 36:00 [3] 6.0 km (6:00 / km) +80m 5:37 / km
shoes: Mizuno Wave Rider 14
Ran into Paula in the park so went for a nice recovery run and chat instead of the planned intervals. I think both my legs and mind appreciated it. Maybe I'll do the intervals tomorrow...
Wednesday Mar 2, 2011 #
Orienteering (Summer Series) 43:50 [3] 7.5 km (5:51 / km) +180m 5:13 / km
shoes: Mizuno Wave Rider 14
Clontarf - a great area, but hilly (as usual!). Took the second slot today and reaped the benefit of having a more relaxed start. Could have/should have gotten at least 20, possibly 30 extra points within the time limit. At the decision point I was not certain I'd make it all the way back in time and so went a bit cautious... I think this was my best ever score at 550. Really enjoyed the coast track, will try and do that as a long run one day soon.
Tuesday Mar 1, 2011 #
Yoga 1:00:00 [3]
Hips today. Just what I needed, as per usual...
MTB (Trailer) 50:00 [3] 14.0 km (16.8 kph)
shoes: Sidi MTB
Slog to swimming and back. Undid all this morning's good work I think.