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Training Log Archive: grilla

In the 31 days ending Jan 31, 2021:

activity	#	time	miles		km		+m
MTB	15	13:46:31	90.24	(6.6/h)	145.23	(10.5/h)	2161
Run	12	6:59:07	36.54	(11:28)	58.8	(7:08)	1232
Walk	1	6:58:12	13.13	(31:50)	21.14	(19:47)	1381
Orienteering	5	2:19:55	9.2	(15:12)	14.81	(9:27)	94
Total	32	30:03:45	149.11	(12:06)	239.97	(7:31)	4868

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Sunday Jan 31, 2021 #

9 AM

Orienteering 24:05 [3] 3.3 km (7:18 / km) +43m 6:51 / km
ahr:154 max:168 shoes: Kayano 26 Blue 9.5

Sprint at Radford. Stairs killed me.

6 PM

MTB 54:52 [3] 7.26 km (7.9 kph) +64m
ahr:108 max:139 shoes: Sidi Eagle 7 42

Bruce Ridge with Nadine & co.

Saturday Jan 30, 2021 #

8 AM

Run 38:15 [3] 4.76 km (8:02 / km) +134m 7:03 / km
ahr:143 max:164 shoes: Kayano 26 Blue 9.5

Attempted loop around headland and down MTB tracks. NT lasted until top of hill so walked straight back from there. Avoided getting wet and blue sky on the way!

4 PM

MTB 30:50 [3] 6.75 km (13.1 kph) +76m
ahr:135 max:156 shoes: Sidi Eagle 7 42

Had decided to head home, so of course the sun came out! Just a quick/short ride making the most of the conditions. Same as Tuesday morning. Tracks a bit wet in places but mostly just firmed up and fun. Feeling good on my bike.

Thursday Jan 28, 2021 #

7 AM

Run 36:12 [3] 6.06 km (5:58 / km)
ahr:151 max:178 shoes: Kayano 26 Blue 9.5

North along road/cycle path in deference to Nat's almightily bruised leg/s. Quite a nice run through bushland and not much traffic. A bit windy crossing the bridge at the inlet. Good to get out, the weather is not being kind to us this week.

Tuesday Jan 26, 2021 #

7 AM

MTB 30:40 [3] 6.92 km (13.5 kph) +74m
ahr:127 max:149 shoes: Sidi Eagle 7 42

Could not face running after yesterday’s melt down so did Nelba’s Rise to check out family-friendliness. Decided it might be a challenge. Collected all the spiders and their webs to make the next person’s ride much more pleasant.

MTB 1:19:13 [3] 13.83 km (10.5 kph) +214m
ahr:128 max:156 shoes: Sidi Eagle 7 42

Drive to the top of the hill to start. A lap and a half of Fireline/TNT and then down Anchors Away. Sean and I then. rode back up Nelba’s, Soft Sally and TNT to collect the cars. Tired legs by the end. And sweaty! Sean was riding up stronger than me.

Not so much swimming today. Beach was closed for swimming (apart from about 5m section at the surf club). Spent a bit of time there but it was hard work with strong currents.

Monday Jan 25, 2021 #

7 AM

Run 45:19 [3] 6.01 km (7:32 / km) +133m 6:47 / km
ahr:143 max:161 shoes: Kayano 26 Blue 9.5

A hot and humid plod. Thought I was running OK to start with, but the GPS said otherwise, and then the wheels fell off. Walked for a bit of the final uphill section. Ran OK downhill and really appreciated one of the shady gullies. All I could do to keep moving today.

Refreshing dip in the ocean afterwards.
And a few more lengthy swims through the day :) - at Wallagoot Gap and also Kianinny.

Sunday Jan 24, 2021 #

9 AM

Orienteering 20:12 [3] 3.06 km (6:36 / km)
ahr:150 max:166 shoes: Kayano 26 Blue 9.5

Sprint at Trinity School near Tuggeranong. Not the most challenging course and I was feeling a bit tired and slow so no real mistakes. Stopped a couple of times to check where gates were.

8 PM

MTB 34:37 [3] 4.3 km (7.5 kph) +4m
ahr:105 max:139 shoes: Sidi Eagle 7 42

Just a quick trip to the pump track after dinner. It was a very hot afternoon and we spent a long time at the beach.

Saturday Jan 23, 2021 #

7 AM

Run 40:08 [3] 5.8 km (6:55 / km) +131m 6:13 / km
ahr:143 max:166 shoes: Kayano 26 Blue 9.5

Very tired run while Aoife was swimming. Kept to the fire trails as could not face either running up the hill or running through more spiderwebs. Probably didn’t;t save myself any climb, but it was good to try something different.

Friday Jan 22, 2021 #

6 PM

MTB 1:03:48 [3] 9.07 km (8.5 kph) +195m
ahr:118 max:161 shoes: Sidi Eagle 7 42

A not very successful attempt at evening ride followed by dinner at Stromboli. A farce of errors saw us waiting at the top for the others for quite some time. By the time we got started, it was after7. In the end I just got back to the car before sunset and salvaged something from the freezer for dinner.

Wednesday Jan 20, 2021 #

6 AM

Run 36:05 [3] 5.05 km (7:08 / km) +132m 6:19 / km
ahr:142 max:160 shoes: Kayano 26 Blue 9.5

Flattish looop in Black Mountain while Aoife swam. A struggle to get up today.

MTB 1:00:08 [3] 13.11 km (13.1 kph) +281m
ahr:135 max:177 shoes: Sidi MTB

Same as yesterday. Was going really well with keeping my feet locked in the pedals, but by the time I got to the Blackberry Climb, I was tired and all over the shop. None of the smoothness I achieved yesterday. New shoes ordered, new cleats on my desk ready for installation. Very tempted to get new pedals too, but my current ones are titanium so not a wise decision.

7 PM

MTB 52:22 [3] 6.18 km (7.1 kph) +113m
ahr:116 max:146 shoes: Sidi MTB

Nadine’s new bike arrived! So it was Stromlo twice in a day for Aoife, Lily and I. A total of 3 sessions each today for me and for Aoife.

Tuesday Jan 19, 2021 #

8 AM

MTB 1:00:10 [3] 13.06 km (13.0 kph) +277m
ahr:138 max:173 shoes: Sidi MTB

Did a lap at Stromlo while Aoife was on a holiday program. Felt OK and fun. Seems Aoife's day was ok too, but sounded a bit tame?

7 PM

MTB 43:36 [3] 6.9 km (9.5 kph) +117m
ahr:109 max:139 shoes: Sidi MTB

Cork Oaks and Arboretum with Nadine and Sean, after dinner. Chilly! But nice evening light. Legs a bit weary from earlier.

Monday Jan 18, 2021 #

7 AM

Run 52:00 [3] 7.5 km (6:56 / km) +117m 6:26 / km
ahr:146 max:162 shoes: Kayano 26 Blue 9.5

Accidental watch stop at the road crossing. A struggle for me today as Nat is running well. Good to get out in the fresh air before it warms up later. Grass at the Pinnacle is not too bad.

Sunday Jan 17, 2021 #

9 AM

Orienteering 23:37 [3] 3.42 km (6:54 / km)
ahr:154 max:171 shoes: Kayano 26 Blue 9.5

Sprint series at Deaiin offices. Took it easy on account of sore legs, especially right calves. Went ok as a result. No real problems - apart from not being able to find the control at the map flip (forgot to look for a triangle).

The contact lens saga continues. After declaring that one lens now works fine (no brain splitting migraine) I spent quite a bit of time unsuccessfully trying to get the lens out of my eye. Failed miserably and went to optometrist with my tail between my legs on Monday morning. She couldn’t see any lens in there... but my eyesight appears to be better than the recent norm, so now I’m just confused.

Saturday Jan 16, 2021 #

5 PM

MTB 35:09 [3] 5.75 km (9.8 kph) +70m
ahr:112 max:144 shoes: Sidi MTB

Some easy Stromlo tracks to get blood circulating and test Aoife’s new bike. Grease Monkey there for dinner afterwards. Very pleasant!

Friday Jan 15, 2021 #

8 AM

Walk 6:58:12 [3] 21.14 km (19:47 / km) +1381m 14:55 / km
ahr:119 max:194 shoes: Salewa hiking boots

Have been planning to hike Mt Bogong for some time (since last January) but have been thwarted by smoke, fires, COVID, snow, COVID since that time. Finally saw an opportunity and with a fairly quiet back to work so far, thought I’d give myself the day off and get it done with. Aoife had been keen on the day all only version, despite predicted hard slog. I was happy not to carry gear as hip flexors still recovering from Bib Track. We invited Lily along the night before, and she was surprisingly keen - obviously not knowing what was in store for her.
We drove down Thursday afternoon, did not stop in NSW, took a while to get to Vic checkpoint but with requisite permit they let us straight through. Dinner at Mt Beauty and then found a small site at Mountain Creek campground for the night. A nice spot, but a bit crowded...
We set off just after 8, I thought maybe just under 6 hours, but in the end it took 7. Up Staircase Spur and down Eskdale. Same time down as up. It was a hard slog going up. I felt very wobbly and it was relentless and steep. The girls went pretty well, Aoife especially. But there were lots of short stops. It was quite warm, getting hot, before clouds came across, and above the tree line the breeze was strong and cold.
There were good views most of the way up, even when still in the forest. Once above the trees it was spectacular and lots of flowers out. We got to the top on 3.5 hours, slightly slower than I reckoned, but it was OK. We didn’t stop too long as it was cold. Tried to find a sheltered spot for lunch, but it was only relatively sheltered.. Came down Eskdale spur as I thought it might be less steep (as longer), but I don;’t think it was significant. Possibly as steep, but for a slightly less distance. We still had numerous stops going down and it took a long time to get the to bottom of the spur. Lily had quite a few falls - I could see how tired she was. We stopped fro another snack but Aoife fell into a hole here and for the next hour (at least) it was a real struggle. She was struggling to walk and could not talk sense! It took a long time for her banana to filter through the system. By the time we got back to the Staircase turn off she had returned to normal. We crossed all the streams in the deepest spot possible for the last few km, to cool our feet which was nice. It was depressing to see so many cars - at Eskdale and also parked on track at Staircase turn off. I hadn’t been keen to take XV on 4WD track but maybe could have/should have. Even saving a few km might have helped.
A long drive home after, but a good day out. Maybe one to remember happily, once we have all recovered :)
Very impressed with both the girls who, despite suffering visibly, kept to their promise not to complain (much). They dug deep to get back.

C • Special Day treat? 2

C • You did it! Big day out :) 6

Wednesday Jan 13, 2021 #

6 AM

Run 40:01 [3] 5.35 km (7:29 / km) +203m 6:17 / km
ahr:146 max:170 shoes: Kayano 26 Blue 9.5

Another stunning sunrise, but a bit humid after last night's rain. I was thinking that I was soft even thinking that, but the weather app said 99% so I must be hardcore after all. Struggled on the hills but felt a bit more normal on the few flat sections. The downhills were not fun as too grassy on the small tracks and too many spiderwebs.

7 PM

MTB 54:59 [3] 7.18 km (7.8 kph) +63m
ahr:108 max:138 shoes: Sidi MTB

After dinner spin With the family. Beautiful evening colours in the forest. refreshing to swim afterwards too!

Monday Jan 11, 2021 #

6 AM

Run 28:15 [3] 4.19 km (6:45 / km) +107m 5:59 / km
ahr:146 max:184 shoes: Kayano 26 Blue 9.5

Easy run during g swimming and prior to physio.

Sunday Jan 10, 2021 #

9 AM

Orienteering 25:33 [3] 3.59 km (7:07 / km) +51m 6:39 / km
ahr:156 max:174 shoes: Kayano 26 Blue 9.5

Sprint at Canberra Grammar. Course quite good, a bit repetitive. One big mistake on 8 and a route choice error for 23. Could have chosen better for 5 as well but hard to read.
Tried 2x multi focal contacts. Not very helpful, long distance severely compromised and short distance better but not good (double vision). Then took much of the rest of the day before I succeeded getting them out. This trial is probably going to end soon.
Running ok. Leg tightened up from 22 onwards. And fitness was an issue after then too.

Saturday Jan 9, 2021 #

7 AM

Run 42:31 [3] 5.1 km (8:20 / km) +196m 7:00 / km
ahr:146 max:166 shoes: Kayano 26 Blue 9.5

Felt a bit better today. With Nat from CSIRO (after swim drop-off). I really like this run and it was a stunning, clear morning.

5 PM

MTB 41:47 [3] 6.12 km (8.8 kph) +64m
ahr:121 max:160 shoes: Sidi MTB

Quick spin at Stromlo. Dropped everyone at the top then drove down and parked at the bottom. Managed to catch them about 3/4 down. Then a lap fo the green tracks. Failed it finding Blackberry climb which is what I was hoping for.

Friday Jan 8, 2021 #

12 PM

Run 35:30 [3] 4.97 km (7:09 / km) +75m 6:39 / km
ahr:146 max:167 shoes: Kayano 26 Blue 9.5

Test run with Nat. A bit slow and tentative, but OK. Feeling unfit.

Tuesday Jan 5, 2021 #

3 PM

Run 4 [3] 0.01 km (11:07 / km)
ahr:103 max:108 shoes: Kayano 26 Blue 9.5

Hamstring test before physio. No good .

6 PM

MTB 30:06 [3] 4.92 km (9.8 kph) +48m
ahr:117 max:154 shoes: Sidi MTB

Pre-dinner spin with Aoife and O’Dowds. Very nice out.

Monday Jan 4, 2021 #

9 AM

Run 24:47 [3] 4.01 km (6:11 / km) +4m 6:09 / km
ahr:144 max:161 shoes: Kayano 26 Blue 9.5

Hamstring test. Better but not great. This was my limit for speed and distance.

Sunday Jan 3, 2021 #

Event: ACT Sprint 1 2021

7 AM

Orienteering 46:28 [3] 1.43 km (32:23 / km)
ahr:98 max:131 shoes: Kayano 26 Blue 9.5

Putting out controls for the sprint.

Saturday Jan 2, 2021 #

11 AM

MTB 1:38:14 [3] 25.2 km (15.4 kph) +302m
ahr:131 max:157 shoes: Sidi MTB

Arboretum and zoo with Nat. Appear to have overdone it with severe energy deficit and fatigue all afternoon! Should eat something before riding at lunchtime!

Friday Jan 1, 2021 #

2 PM

MTB 56:00 [3] 8.66 km (9.3 kph) +200m
ahr:118 max:160 shoes: Sidi MTB

Stromlo from the top. Lily’s descent (basically Skyline) then Eoin and I left the others and went up Cockatooswitchbacks to collect the cars. Nice out but trails are very dry and gravelly. Next time I will just do my flat loops around the bottom areas.

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