Training Log Archive: nic.In the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
cycling (Cycle class at the gym) 45:00 [3]
Seeing as i spent each bit of daylight at home trying to be caught up on school work as any student does on the last day of holidays, i went to the gym with ma for a cycle. Was a pretty tough class, there wasn't any recovery time and the whole class was increasing. Happy with it, plus i got to see Rhi in her work environment for the first time!
Sunday Apr 28, 2013 #
Orienteering (State League 3) 1:46:33 [3] 6.0 km (17:46 / km)
At wattle ridge. Preeeeetty tough going, and there was no real hope for me to go fast as my legs were feeling it, but the bush didn't really allow that anyway. I was fairly happy with my run until number ten, I had only lost time from being hesitant I think. But then number 10 I lost some time, 7 mins on dad I think. It was out of the water control so I got a bit relaxed and didn't take the time to check exactly where I was when I came in from the track and ended up having to go back out. Then I lost my mojo a bit and only just got it back at the end. I need to check my descriptions more, so many times I was right near my control but I thought it was on a different feature, or just on the other side of a rock or something! I ended up going 8.1 on my Garmin, Kinda glad to punch the finish control :)
Saturday Apr 27, 2013 #
Orienteering (Camp Champs!!!) 45:42 [3] 5.6 km (8:10 / km)
Awesome course! My legs felt the worst before this than they had all week on the warm up so I wasn't too sure how I would go fitness wise, but it meant I wanted to have a clean run. And I was pretty happy with it! :) I lost maybe 30 seconds on one control because I was too far to the right and the contours were pretty sneaky. But other than that I had no troubles, and I got my legs working alright too which was nice!
Friday Apr 26, 2013 #
Orienteering (Sprint training) 1:00:00 [3]
Morning session at Radford College.
First we did a nice warm up with drills etc. Then we were put into groups of three and there were 10 legs on the map. We had to do one leg hard and then make our way to the next start, and there was a fair bit of rest between as we waited for each of the groups to get to the triangle before we went off again. The legs were pretty tricky and we had to hand our map in at the end of each so it was just like starting 10 courses, with added pressure of racing the other people. Super good training. Then afterwards we got the option to run the legs as a course, I think it was about 2km?
I only had my watch on for the first part so the time is pretty rough.
First we did a nice warm up with drills etc. Then we were put into groups of three and there were 10 legs on the map. We had to do one leg hard and then make our way to the next start, and there was a fair bit of rest between as we waited for each of the groups to get to the triangle before we went off again. The legs were pretty tricky and we had to hand our map in at the end of each so it was just like starting 10 courses, with added pressure of racing the other people. Super good training. Then afterwards we got the option to run the legs as a course, I think it was about 2km?
I only had my watch on for the first part so the time is pretty rough.
Orienteering (Sprint Relay) 31:21 [3] 3.2 km (9:48 / km)
Sprint Relay around ANU. I was paired up with Mel, we smashed it ;)
There were two courses, 2.2km and 1km. I went out first and did the long, I was pretty happy with it navigationally and I had Hugh right behind me the whole time so I was trying to go at a reasonable speed so I could come back in front of him. Then I went out on the short after Mel came in from hers, and It was alright apart from some hesitation at the start. I don't know my times for each course, so this includes the time for Mel to run her short leg too.
There were two courses, 2.2km and 1km. I went out first and did the long, I was pretty happy with it navigationally and I had Hugh right behind me the whole time so I was trying to go at a reasonable speed so I could come back in front of him. Then I went out on the short after Mel came in from hers, and It was alright apart from some hesitation at the start. I don't know my times for each course, so this includes the time for Mel to run her short leg too.
Thursday Apr 25, 2013 #
Running 30:00 [3]
Morning session was a 3km time trial with a Dave Meyer twist.
Warm up was about 10mins, just running and then some drills.
Then the 3km! We started two at once and there were two 'courses'. So we got descriptions for our course which told us how far to run before punching a control. There was a control at each 100m and each time we got to a control we had to turn and run in the other direction for the next distance. I think I had like 7 controls, distances were like 300m, 700m, etc, adding up to 3km if you did it all right. It was a really good idea, because you actually really had to concentrate to remember where to turn and it did make things a little more fun than just running in circles. It was a bit harder to know when to kind of amp up the speed but it was also nice to not be just focussing on that. Got a time of 14:02, and I like to think that without punching and turning and stuff that would've been quicker. Then about a 5min warm down and some stretches were needed too!
Warm up was about 10mins, just running and then some drills.
Then the 3km! We started two at once and there were two 'courses'. So we got descriptions for our course which told us how far to run before punching a control. There was a control at each 100m and each time we got to a control we had to turn and run in the other direction for the next distance. I think I had like 7 controls, distances were like 300m, 700m, etc, adding up to 3km if you did it all right. It was a really good idea, because you actually really had to concentrate to remember where to turn and it did make things a little more fun than just running in circles. It was a bit harder to know when to kind of amp up the speed but it was also nice to not be just focussing on that. Got a time of 14:02, and I like to think that without punching and turning and stuff that would've been quicker. Then about a 5min warm down and some stretches were needed too!
Orienteering 15:00 [3]
Contouring exercise on black mountain. Unfortunately I didn't have much luck with my ankles because contouring is definitely something I want to work on. But I rolled it on the way to the first one, and it was alright for the next few controls but I stepped on a rock funny later on and it didn't feel too good so I made my way back.
Orienteering 5:44 [3]
A fun relay around the Carotel just before it started to get dark. Was pretty fun and fast paced! My ankle felt alright warmed up, and it was just on grass and roads so all was good :)
Wednesday Apr 24, 2013 #
Orienteering 55:00 [3]
Morning training was pairs map memory at Kowen Forrest.
I went around with Amy and I did every second leg. It went well, neither of us had to check the map at all. Then I went to get two controls after, tried to amp up the pace a bit, its a pretty nice map.
I went around with Amy and I did every second leg. It went well, neither of us had to check the map at all. Then I went to get two controls after, tried to amp up the pace a bit, its a pretty nice map.
Orienteering intervals 54:14 [3]
Intervals on Bruce Ridge in the arvo. I was paired up with mum for some nice friendly competition. We did the long loop but just skipped one control. The rest is included in the time, and we started last so it was just leaving 45seconds between each pair that we waited for. I almost think I navigate better when I try to go really fast because I only read what I really need to. Such nice Forrest for this too!
Tuesday Apr 23, 2013 #
Orienteering 40:00 [3]
A short course on majura making us focus on the basics; aiming off, contouring, long legs, attack points, and linear and collecting features. A nice way to start the camp! And I still felt good at this stage! Aha
Monday Apr 22, 2013 #
Strength + Conditioning 30:00 [3]
Did my strength session twice.
Sunday Apr 21, 2013 #
Orienteering 1:10:00 [3]
Used the newcastle event as my long run. I did like 7 minutes or so around the streets before I started, then I did the medium course, and after that the easy course to get it up to 70mins. The easy was still in bush for half though because there were meant to be streamer trails but they were being taken down by the time I went through, so it was definitely the hardest easy I had ever done! It's a good way to do a long run when it's In terrain.
Saturday Apr 20, 2013 #
Strength + Conditioning (Pilates) 30:00 [3]
My legs felt kinda tired from the day before and it was a miserable day so I couldn't make myself go for a run and did Pilates. Felt kind of slack :( did some nice stretches too
Friday Apr 19, 2013 #
Running (Warm up / down) 25:00 [3]
15 min warm up, 10 min warm down. On the way home i was held up at gun point by a little kid out the front of his house. I genuinely did fear for my safety, you don't know what they're capable of!
Running 15:00 [3]
6 x 60 second hills. Twas very tough! I was pretty happy though to get within a few metres of the same spot each time. Recovery was jogging down the hill, i think it ended up being like 90seconds or so each time.
Thursday Apr 18, 2013 #
Running 27:48 [3]
A little run around ashtonfield. Pretty warm weather!
Strength + Conditioning 10:00 [3]
Some weights with just the hand weights after my run. And some stretches too. Legs are a bit stiff.
Wednesday Apr 17, 2013 #
Running intervals 40:00 [3]
About a 15 min warm up - three laps then some drills and stretches.
Intervals were 100m, 200m, 300m, 400m, 300m, 200m, 100m with equal recovery. Was pretty tough, im not sure of my times for each of them as dad times for me. But i know they were all under 4min/km pace.
Warm down was about 10min, 2 laps then some drills. Preeeeetty buggered in this and my calves got a bit tight so a heap of nice stretching sessions are in order for me.
Intervals were 100m, 200m, 300m, 400m, 300m, 200m, 100m with equal recovery. Was pretty tough, im not sure of my times for each of them as dad times for me. But i know they were all under 4min/km pace.
Warm down was about 10min, 2 laps then some drills. Preeeeetty buggered in this and my calves got a bit tight so a heap of nice stretching sessions are in order for me.
Tuesday Apr 16, 2013 #
Swimming 30:00 [3]
Swimming session. I had the lane to myself which was nice :)
I did a set of 10 laps, then 12, then 14. Not too sure of the exact rest, was just a couple of minutes around about.
I did a set of 10 laps, then 12, then 14. Not too sure of the exact rest, was just a couple of minutes around about.
Monday Apr 15, 2013 #
Warm up/down 11:00 [3]
A bit of a dodgy warm up, but about an 8 min warm down along a track.
Orienteering intervals 1:00:00 [3]
Dad set me 5 loops and put tapes out (cheers dad). They were around 1km each to do every 12 mins, so i had about 4, 5 or 6min rest in between. Started off kinda bad because it was really thick and there was a huge spider, but the spiders lessened and it ended up being a good session! Think it was about 6 km on my garmin at the end.
Sunday Apr 14, 2013 #
Running long 1:04:45 [3] 10.71 km (6:03 / km)
Long run at sugarloaf. Not the flattest run, and the end was ridiculous so i was happy to finish not too slow. You can tell which km's the big hills were in by looking at my km/rate. Did a lap one way and then back with mum, it was nice :) Kinda dark by the end, but it was cool to see the sun go down!
Saturday Apr 13, 2013 #
Strength + Conditioning 15:00 [3]
A dodgy effort, i usually do this twice but the day completely got away from me and i didnt get time :|
Friday Apr 12, 2013 #
Running 32:17 [3]
Run around ashtonfield. I had to stop for like a minute around the 11 minute mark, my calves were ridiculous! But i think i just haven't been stretching enough, and because it was hot i was uncomfortable so i focussed on them more.
Thursday Apr 11, 2013 #
Warm up/down 14:00 [3]
A warm up around the tracks for a bit, then the same back to the car afterwards.
Running (Terrain ints.) 15:00 [3]
2 x 2min, 90sec, 60sec, and 2 x 30sec.
I need to get out and just run tomorrow, this weeks training has just been what was convenient on what days for me, had a few exams and all that jazz.
I need to get out and just run tomorrow, this weeks training has just been what was convenient on what days for me, had a few exams and all that jazz.
Wednesday Apr 10, 2013 #
Warm up/down 15:00 [3]
Ran around and to the hill from home, and then back. Those silly invisible bugs have made a return, they're awful! Plus i miss daylight savings already...
Running hills 20:00 [3]
2 sets of 10 x 20 second hills, with 5 minute recovery between each set and jogging back down in between. I was running between these big power poles so i could see how far i was getting, which was good to keep me going because i wanted to get as far each time. Pretty happy with the session :)
Tuesday Apr 9, 2013 #
cycling (Cycle class at the gym) 45:00 [3]
Pretty bummed i didnt get to do anything yesterday - twas kind of an awful day :| - so i worked super hard. She said it was intervals, and it kind of was but it was just non stop the whole time from 60, 50, 40, 30, 20 and 10 seconds. Then she thought itd be brilliant to make us sprint at the end, just for a little extra treat, loved that! :|
Sunday Apr 7, 2013 #
Orienteering 51:01 [3]
NOY Club event at "Hawkemount"
A really good course i think, because it made me like the area because of where the course went. I started off alright but overran number 4, i think due to a mixture of climbing as i came out of the control and the scale being 1:7500, but i lost a bit of time there. Then i started to struggle physically on the way to 8. I messed number 11 a bit too, i would've gone right next to the control im pretty sure, but i expected the erosions to be alot bigger than they were and mistook my the erosion junction for a small watercourse one. After that i think i felt better running wise, which made my technique heaps better too.
A really good course i think, because it made me like the area because of where the course went. I started off alright but overran number 4, i think due to a mixture of climbing as i came out of the control and the scale being 1:7500, but i lost a bit of time there. Then i started to struggle physically on the way to 8. I messed number 11 a bit too, i would've gone right next to the control im pretty sure, but i expected the erosions to be alot bigger than they were and mistook my the erosion junction for a small watercourse one. After that i think i felt better running wise, which made my technique heaps better too.
Saturday Apr 6, 2013 #
8 AM
Running 24:13 [3] 5.0 km (4:51 / km)
I dragged mum along to give the newy parkrun a go, bad move because the whole way there she made me feel guilty because it was so early... aha.
I started off alright i think but i lost it in the middle section, my 3-4km was preeeetty slow. Glad to have done it though :)
I started off alright i think but i lost it in the middle section, my 3-4km was preeeetty slow. Glad to have done it though :)
Friday Apr 5, 2013 #
Running 28:00 [3]
I did about 10 minutes running, then did 5 one minute surges on a dirt track with equal jogging recovery and then ran home. The hill to get myself home was a bit of a struggle, i didnt remember it being that big...
Wednesday Apr 3, 2013 #
Running 40:00 [3] 7.0 km (5:43 / km)
A run with Josh around ashtonfield, it was a beautiful brother sister moment :')
Monday Apr 1, 2013 #
Orienteering (Easter Day 3) 43:38 [3]
Thank goodness for having a good run! I didn't go out there thinking about my speed, i just wanted to redeem myself navigationally but the forrest was so nice i pushed myself a bit more, especially when Mel was around pumping the downhills. I started off kinda slow, i stopped early on the first one and then took the second very carefully to keep on my bearing. But other than that i was pretty happy with it, apart from being a tad hesitant to cross the water the first time!