Training Archive: robwIn the 30 days ending 2006-09-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | ||||||||||||||||||||||||||||||
Saturday Sep 30 | ||
| Event: AUS National Championship Carnival | ||
| Orienteering race (WA Champs Day 1) 50:00 [4]**** 8 km (6:15 / km) | |
| shoes: silva k80 | ||
| Ran ok finished 2nd after Grant, a couple of controls where a bit questionable but better orienteering than last wk at the act champs. | ||
| Running 30:00 [2]4 km (7:30 / km) | |
| shoes: silva k80 | ||
| Warm up and down for wa champs. | ||
Friday Sep 29 | ||
| Road bike 2:00:00 [2] | |
| shoes: sidi genius road shoe | ||
| Cruised round nth canby with tq and acejase in the morning. nice morning and a great coffee at sfoglia then me and tq got nailed by the maggie in front of a traffic jam of spectators. | ||
| C • traffic jam 4 | ||
Thursday Sep 28 | ||
| Note | |
| tried to run today but my knee was too sore again so i limped over to a brick wall and stretched in the sun for 20min again - hope it helps. | ||
Wednesday Sep 27 | ||
| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: nike zoom elite 2006 | ||
| This was going to be a longer tempo training but after 10min my knee was so sore it would have been a tempo limp so i limped home instead and stretched for about 20min in the sun which normally makes it a bit better.
Also i saw a brown snake for the first time of the year today. it was about 1m sunning itself stretched right across the track on mt painter, jeez it was fast when it finally decided to move. i was keeping a pretty good eye on the track from then on. | ||
| Orienteering 1:00:00 [3]8 km (7:30 / km) | |
| shoes: silva k80 | ||
| Night orienteering training with the cockies on mt majura, control picking on 4 short loops. My knee was a bit better this arvy but still pretty sore. At least the orienteering got a bit better towards the end, hopefully i can get a bit of rythm on the weekend at my first nol races for the year. | ||
Tuesday Sep 26 | ||
| Road bike 2:30:00 [3] | |
| shoes: sidi genius road shoe | ||
| Tour de Gus as its called these days, it was bloody freezing going down into coppins crossing and my ears have been hurting all day as a result. There was only 4 of us so we got a fair bit of time on the front and it felt like pretty hard work to me esp up out of cotter. The others laughed at me when i ordered banana bread at Gus', it went of the menu ages ago apparently. i had forgotten the price of bananas was $15 kilo after the cyclone. | ||
| Running intervals 18:00 [5]5.5 km (3:16 / km) | |
| shoes: nike zoom elite 2006 | ||
| 6 x 3min intervals with 1 min recovery on the track around Mt Rogers. I ran the first 3 anti clockwise and then tried to get back to the same point doing the last 3 clockwise but failed by about 15m. It was a good session anyway even if i didnt feel the greatest, unfortunately i will prob be arrested for not running to the top. | ||
| C • criminal 2 | ||
| Running warm up/down 32:00 [3]6 km (5:20 / km) | |
| shoes: nike zoom elite 2006 | ||
| Plus the recovery for the intervals. | ||
Monday Sep 25 | ||
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: nike zoom elite 2006 | ||
| Easy jog with Al to the top of Mt Rogers and back, apparently its against the law not to run to the top if you do a run there. | ||
Sunday Sep 24 | ||
| Event: ACT Championships | ||
| Orienteering race (ACT Champs) 1:23:00 [4]**** 10.8 km (7:41 / km) | |
| shoes: VJ Panther | ||
| 4th place and 7min behind Jules who won. I did a lot of mistakes and never really felt in control even towards the end. Nearly all the mistakes where around the control from just rushing a bit and not having good map contact but i struggled to keep good contact on the long legs too. Not a very good effort and i will need to be a lot better to have a chance at the Aus champys in a few weeks. Good to see Jules running so good on his comback race.
Also today must be a record for the shortest lasting pair of real o-shoes i have ever had, only 17hrs of running and the bloody vj panthers fell apart, bugger. I once had a pair of walsh shoes that lasted for only 3 days at the broken hill easter but they werent real o-shoes. | ||
| Running warm up/down 10:00 [2]2 km (5:00 / km) | |
| shoes: VJ Panther | ||
| Didnt warm down it was too cold but i ate a sausage sanga and a coke so that would do the same thing. | ||
| C • warm down 2 | ||
Saturday Sep 23 | ||
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: nike zoom elite 2006 | ||
| Arvo jog with Al from the jones/bluett luxury apartment. Feeling a bit dead esp when Al started sprinting for the last 20min. | ||
Friday Sep 22 | ||
| Road bike 2:00:00 [2] | |
| Fri bunch ride round the suburbs, pancakes and coffee afterwards, beautiful morning. | ||
| Running intervals 15:00 [5]5 km (3:00 / km) | |
| shoes: Nike zoom elite | ||
| Intervals on the gravel roads in black mtn. 2x3min (90sec) 2x90sec (90sec) 4x60sec (60sec) 4x30sec (30sec). I did the last 4 up Aranda hill which was a tough finish. | ||
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike zoom elite | ||
| Warming up and down and between the intervals, pretty hot and windy today but i didnt see any snakes. | ||
| C • There will be plenty where Troysee is going!!! 1 | ||
Thursday Sep 21 | ||
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Nike zoom elite | ||
| Arvo jog on the pinnacle. | ||
Wednesday Sep 20 | ||
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: Nike zoom elite | ||
| Morning jog on black mtn with Jase. | ||
| Orienteering intervals 40:00 [4]*** 6.8 km (5:53 / km) | |
| shoes: VJ Panther | ||
| Night orienteering intervals on campbell park with the cockies. The first cockies training for a long time for me. It was 4 mass start intervals with a short recovery. During the 2nd interval a kangaroo attacked us, it must have been a bit panicked and fired up for breeding season cos i have never seen one do that before. It was really pissed off, growling and chasing us, pretty dangerous really. There are hundreds of kangaroos on this map so it was a bit of a tense training after that. | ||
| C • Dangerous area 5 | ||
| Running 20:00 [2]3 km (6:40 / km) | |
| shoes: VJ Panther | ||
| Warming up, down and between the intervals for the night training. | ||
Tuesday Sep 19 | ||
| Running hills 27:00 [5]5 km (5:24 / km) | |
| shoes: Nike zoom elite | ||
| Strength intervals on black mountain, 3 x up black mountain on different paths. 1st up the nw spur from the underpass, 2nd up the singletrack from the botanic gdns and 3rd up the singletrack on the sth side from the bottom of pushbike hill, across to the road and up the singletrack to the top. didnt feel great and wasnt running really well but a good session anyway.
9.21, (7.53), 6.40, (10.33), 11.17 | ||
| C • welcome home 3 | ||
| Running 1:08:00 [3]14 km (4:51 / km) | |
| shoes: Nike zoom elite | ||
| Running over to black mtn and back plus the jog downs, i was feeling really stuffed on the last few km home. | ||
Monday Sep 18 | ||
| Running 1:10:00 [3]14 km (5:00 / km) | |
| shoes: Nike zoom elite | ||
| Thought about running intervals today but i wasnt feeling great when i started running so i just did a steady run on black mtn instead. | ||
Sunday Sep 17 | ||
| Road bike 4:00:00 [3] | |
| A long road ride with TQ and James down to pt hut crossing, up corin and then back through the cotter and in to Tilleys for a burger and coffee, perfect weather and a great ride. | ||
Saturday Sep 16 | ||
| Running 1:25:00 [3]17 km (5:00 / km) | |
| shoes: Nike zoom elite | ||
| Running with Grant and Al and Shannon for a bit as well on Black mtn. It was great to get back on blackie for a run, ran over a few hills inc up to the top and started to feel a bit better than the last few days. | ||
Thursday Sep 14 | ||
| Running tempo 25:00 [4]5 km (5:00 / km) | |
| shoes: Nike zoom elite | ||
| Running up mt whitfield in cairns with troyzee. This was a 50min loop but tdh wound up the pace on the hills and the last 15min to make it into a pretty solid training. It was a really tough track to run fast on, twisty, constant up and down and heaps of big roots and rocks - not to mention the vines hanging everywhere that looked just like the pythons living in troyzees neighbours roof... As usual troyzee killed me on the hills and i was dead in my quads. A swim in the croc free lagoon and some fish and chips + coffee afterwards, cracker day! | ||
| C • Running in Cairns 5 | ||
| Running 25:00 [3]4 km (6:15 / km) | |
| shoes: Nike zoom elite | ||
| The first part of the run. | ||
Tuesday Sep 12 | ||
| Road bike 4:00:00 [3] | |
| shoes: Nike ACG MTB | ||
| Hired a Giant TCR with 105 from the bike shop for $25 for the day... (bargain) and did a road ride with TDH. We did the climb that he did in the race last weekend to start with and it was pretty tough, i went pretty solidly and did 41-42 min approx, tdh had 34 in the race and about 36 today, he was flying. After that it was a good ride back down the hill, up a gorge and then up to palm cove for a burger, coke and some dim sims for lunch. After i ordered the lady asked me "dya want ya dimmys now luv?" classic bit of strine!. The wind had really picked up by lunch and the last 45 min home was bloody hard work - hope its not that windy when we go out on the reef tomorrow. | ||
| C • sweet 5 | ||
Monday Sep 11 | ||
| Running tempo 40:00 [4]6 km (6:40 / km) | |
| shoes: Nike zoom elite | ||
| Running up The Pyramid with TDH. This was a killer climb on a very rocky track with about 1000m climb. I totally died in the last part and had to stop and walk which wasnt much slower than running anyway actually. I was all dizzy and my legs where killing after yesterdays run being mainly on concrete. TDH was in awesome form and flew up in about 34 min although he did 32 in the race here a few weeks ago. | ||
| Running 40:00 [3] | |
| shoes: Nike zoom elite | ||
| The last bit up the hill and running back down, going down didnt do my legs any favours either but the biggest shock was seeing a totally nude bloke walking up. | ||
| C • relation ? 1 | ||
Sunday Sep 10 | ||
| Running 1:25:00 [3]18 km (4:43 / km) | |
| shoes: Nike zoom elite | ||
| Finally did some training, flew to cairns in the morning another 3hrs on the plane... great. Anyway when Al went off to a conference dinner i went out for a run to check out the place. I only planned to run for 30min but after going along the waterfront it was so nice i just kept going. I ran up mt whitfield on a walking track and then back through the botanic gdns with croc warning signs everywhere. I was pretty on edge running along the thin tracks between the marshy pools esp since it was getting dark, even troyzee would have been amused at how jumpy i was at the slightest movement in the water.
Met up with troyzee after for some dinner and a beer... top day. | ||
Saturday Sep 9 | ||
| Note | |
| Had a breakfast croissant and coffee at KL airport starbucks, coffee was crap. Spent the rest of the day on the plane to sydney, i was a bit tired by this stage but it was great to meet grant and shannon at the airport and get some turkish pizza and a passiona in newtown. | ||
Friday Sep 8 | ||
| Note | |
| Travelling the entire day nearly, could have gone for a run if i got up early but i couldnt be stuffed. Got 4 seats in a row from stockers to malaysia, what a dream.
Also i'd just like to say that the food was a credit to the airline. | ||
| C • complimentary 1 | ||
Thursday Sep 7 | ||
| Note | |
| No training today, i wanted to go mtb'ing but it was pissing rain all day and i had a thousand things to do before going to australia tomorrow. | ||
Wednesday Sep 6 | ||
| Orienteering intervals 1:12:00 [4]**** 10 km (7:12 / km) | |
| shoes: VJ Twister 2006 | ||
| Long tempo orienteering Intervals. Approx 60min broken into 4 courses between 2 and 3km each. The forest was really rocky and tough to run through and i really struggled today. I was pretty rough technically today as well, back to the old problem of missing the control in the circle. After training so much continental orienteering through the summer it is easy to forget that you really need to slow down and have a plan coming into each control in this terrain. Got a bit of a fright when i heard gunshots about 100m away and thought the hunting season had started - i realised afterwards there was a firing range about 100m away just off the map, at least it got me moving on the next leg.
14.10, 2.00, 11.59, 2.00, 17.56, 2.00, 18.26 | ||
Tuesday Sep 5 | ||
| Orienteering intervals 20:00 [5]** 6 km (3:20 / km) | |
| shoes: Nike zoom elite | ||
| Sprint orienteering intervals with OK Linne. 6 approx 3min intervals that everyone ran in different orders with a 90sec recovery. Felt pretty heavy but was running ok, technically it was pretty easy.
3.26, 3.43, 3.22, 3.03, 3.39, 2.09 all with 90sec recovery. I was a bit behind for most of the session but came through in the end with the shortest loop last. | ||
| Running 45:00 [2]8 km (5:38 / km) | |
| shoes: Nike zoom elite | ||
| Jogging to the clubhouse, to intervals, between the efforts and then home with Boris. It was starting to be dark already when we were coming home and i ran in tights and vest for the first time in ages... winter is coming, time to go to Australia! | ||
Monday Sep 4 | ||
| Running (Football Running) 30:00 [2]5 km (6:00 / km) | |
| shoes: Asics kayano | ||
| Well i wasnt going to run today, instead just take it easy and watch the Vuelta but then i got home and realised it was a rest day - luckily Flying Doctors was on another channel, what a classic!
When i walked down to the shops to get some dinner i couldnt believe how good my legs felt, they were just tingling to go running so when i got back i decided to go for a jog after all. Well it wasnt long after i started running that my legs stopped tingling and started feeling more like lead so it was lucky i had spotted the football i won last week and decided to take that with me on the run. It was pretty fun for a change to run around after the ball and kick a few goals every time i came to a football field - pretty much everywhere round here. | ||
Sunday Sep 3 | ||
| Note | |
| One thing i forgot to say yesterday was that on the way to the race i bumped into some of the blokes from the uppsala cricket club outside the indian restraunt. They have got a bangladeshi guy playing for them now who apparently played in the last world cup, its a pity i wont get to play any more matches this year. | ||
Saturday Sep 2 | ||
| Event: St. Eriksloppet | ||
| Running race (Half Marathon) 1:13:50 [5]21.1 km (3:30 / km) vdot: 64.1 | |
| shoes: Mizuno Wave aero | ||
| St Eriksloppet Half Marathon 73.50, 20th place. Far out! This was a lot tougher than i had imagined. I started a bit quickly which probably didnt help but in the 2nd half my legs really got sore from the road running and even though i felt like i had energy i just couldnt run any quicker. The split times where pretty up and down and this is mainly due to where the hills were. I took a gel at about 14k and thats why that plit was a bit slower since i slowed down to make sure i got a proper drink. The last hill up over sodermalm between 17k and 19k was a real killer but at least it was downhill and flat after that. Anyway i was reasonably happy with this effort esp since i didnt really do any special training for it. I sure am not looking forward to the marathon now though - i will be doing a fair bit of road running in the lead up thats for sure.
Splits 1k 3.18 2k 3.15 3k 3.31 4k 3.30 5k 3.20 (16.56) 6k 3.23 7k 3.37 8k 3.31 9k 3.32 10k 3.31 (34.32, 17.36) 11k 3.27 12k 3.25 13k 3.33 14k 3.38 15k 3.30 (52.07, 17.35) 16k 3.33 17k 3.37 18k 3.40 19k 3.38 20k 3.24 (70.00, 17.53) 21k 3.29 21.1k 0.18 (73.50) | ||
| C • Nice one 6 | ||
| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: Mizuno Wave aero | ||
| Warming up for the half. I didnt run a step of warm down i felt that crap in the guts afterwards. The 20min ride back from the station to our place felt like cotter urriarra but it must have been worse for Al who had a spew on the train and then another one onto the tracks at the station - it was a tough day. | ||
| C • hard work 2 | ||
Friday Sep 1 | ||
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Asics kayano | ||
| Easy jog with Al on the Norby ski track. Great day of sport on TV with the Japanese world rally, Vuelta and US Open tennis. | ||