Training Archive: Fat RatIn the 30 days ending 2006-06-30:
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| H | 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 | |||||||||||||||||||||||||||||||||||||
Friday Jun 30 | ||
| Orienteering 38:00 [2]**** | |
| shoes: Puma Complete Trailfox | ||
| Maerra Panna - Fredrikstad, Norway
Nice area of mainly open rocks on the coast. complete with some swimming between islands for controls. really fun. | ||
| Swimming 6:00 [1] | |
| after i dismissed the idea of sharks i started getting concerned about Killer Whales | ||
| C • killer whales 2 | ||
| Orienteering 20:00 [2]**** | |
| shoes: Puma Complete Trailfox | ||
| Picking up controls. pretty tired after a day in the sun. | ||
Thursday Jun 29 | ||
| Orienteering 1:20:00 [2]***** | |
| spiked:20/22c shoes: Puma Complete Trailfox | ||
| Control Hanging - Halden, Norway
Hanging controls for Fin/NOR Junior camp in forest surrounding Halden clubhouse with Mace. Awesome fun, and we were pretty comfortable putting controls out. Quads tired up all the short climbs though. actually spent little over 95min out. | ||
| C • Maps 1 | ||
| Orienteering 47:00 [3]***** | |
| spiked:26/31c shoes: Puma Complete Trailfox | ||
| Control picking - Halden, Norway
around Halden clubhouse. Went pretty solid, orienteered really well, 1 small mistake and 1 larger one which was only 2 min or so anyway. Tired towards end and sloppy last 3 controls though. | ||
Wednesday Jun 28 | ||
| Orienteering 33:00 [3]**** | |
| shoes: Puma Complete Trailfox | ||
| Control collecting - Halden, Norway
with BJ, just jogging through, had no idea at the start but started feeling comfortable by the end. | ||
Tuesday Jun 27 | ||
| Orienteering race (Austrian Event) 16:00 [4]*** | |
| spiked:15/16c shoes: Puma Complete Trailfox | ||
| Sprint Race - chasing start.
No-one really around me though, started and finished 2nd. Ran a pretty good race, but made a silly mistake due to exiting control and dropping height when I didnt want to. Lost about a minute. Otherwise quite good. Really tired though. | ||
| Run warm up/down 28:00 [2] | |
| shoes: Puma Complete Trailfox | ||
| bit of a jog warm-up and cool-down. collected a couple of controls on cool-down too. | ||
Monday Jun 26 | ||
| Note | |
| (rest day) | ||
| Cafe Lovers / Hitler Interest
Had one of the worst coffees of my life, up Hitler's Eagle Nest in Germany. Stay away. Did take some notes though on effective ruling. Part of my masterplan with OA. | ||
Sunday Jun 25 | ||
| Orienteering race (Austrian Event WRE) 2:00:00 [4]**** | |
| spiked:24/26c shoes: Puma Complete Trailfox | ||
| Austrian WRE
Pretty good race, 1 small mistake, and 1 mistake that cost me about 2 minutes. Main problem was that I was just so slow. But it was really hot and really long and hilly. Way too long for everyone. Happy with orienteering, wish I didnt start pretty much exhausted. | ||
| Run warm up/down 6:00 [1] | |
| shoes: Puma Complete Trailfox | ||
| was that hot, not going to do any more of a warm-up than that. and too exhausted to do cool-down. | ||
| Note | |
| Cafe Lovers
Had quite a good coffee in Hallstat, a world heritage listed village. Very pretty on the side of sheer cliff lined mountain. Coffee was perhaps so good cos I was so tired, sometimes its hard to tell. | ||
Saturday Jun 24 | ||
| Event: WMOC Pre-Games | ||
| Orienteering race (Austrian Event) 46:00 [4]**** | |
| shoes: Puma Complete Trailfox | ||
| Austrian Middle Distance Championships - Salzburg
Took 2-3 controls to get into map and understand a few things about the map. So lost a little time early. Had one stupid nightmare mistake taking a wrong track - such an idiot. Cost me maybe 6 minutes, d'oh! Otherwise getting better in the terrain and not a bad run otherwise. Parts quite similar to Denmark, can see why they are using it as trials. | ||
| Run warm up/down 18:00 [2] | |
| shoes: Puma Complete Trailfox | ||
Friday Jun 23 | ||
| Run (Altitude Training) 1:21:00 [3] | |
| shoes: Puma Complete Trailfox | ||
| Bohinj, Slovenia - www.vogel.si
Run from top of gondola, up another 300m then dropped well over a km. some breathtaking views, highest point over 1670m. Always great to eccentrically destroy your legs the day before some races including WRE... | ||
| C • sounds fabbo 2 | ||
| Note | |
| couldnt watch Soceroos last night, the didnt show it on tv here. Highly fgrustrating. Watched the 'dead' BRA-JAP rubber which was entertaininy, and was tortured by the updates scorelines or long absences of updates in the Aus match. Walked away with a grin anyway, after everyone that day I heardtalk about it had written us of. Europe really thinks we are shit. Oh I hope we beat Italy! | ||
| Kayaking 33:00 [2] | |
| Lake Bled, Slovenia
included a trip out to the Island with Mace. | ||
| C • Sounds like Heaven 1 | ||
Thursday Jun 22 | ||
| Run (Holiday Run) 55:00 [3] | |
| shoes: Puma Complete Trailfox | ||
| Piran, Slovenia.
camping in Fiesa - Piran - Potroroz return. This is such a pretty pretty bit of coast on the Adriactic. Very highly recommended. Felt really shit, thank god for the nice views. | ||
| Swimming 5:00 [1] | |
| in the Adriatic again. recovery after run | ||
| Note | |
| Cafe - lovers
Highly recommend the coffee at Jardan & Rivarela, Izola, Slovenia. This close to Trieste, Italy it should be good. Possible the best I've ever had. Picturesque surrounds completed it. | ||
| Note | |
| Skocjanske Jame, Slovenia - www.park-skocjanske-jame.si
Another UNESCO listed site, the caves i nthis National Park are absolutely spectacular. Go there. | ||
Wednesday Jun 21 | ||
| Swimming 10:00 [1] | |
| Piran, Croatia
Longer swim out around some bouys etc in the Adriatic. Just awesome. And all these topless women certainly serve as motivation to look fast. | ||
Tuesday Jun 20 | ||
| Run long (Holiday Run) 1:33:00 [3] | |
| shoes: Mizuno Wave Creation 5 | ||
| Plitvicka Jezera National Park, Croatia - www.np-plitvicka-jezera.hr
Run through a UNESCO listed area - lakes in a gorge formed by awesome karst/limestone formations. could have kept running for days. When I thought about it was still a bit tired. | ||
| Swimming 5:00 [1] | |
| Adriatic, just north of Senj, Croatia.
Just wanted to mention I was swimming in the Adriatic. It has been really HOT as well | ||
| Note | |
| Cafe Lovers
Nice coffee, nice atmosphere, pity about the name. Planet Plocnik, Ljubljana, Slovenia. | ||
Monday Jun 19 | ||
| Note | |
| (rest day) | ||
| not very restful rest day. headed back to Helsinki after Jukola and pretty much walked the whole day. | ||
Saturday Jun 17 | ||
| Event: Jukola | ||
| Orienteering 35:00 [3]**** | |
| spiked:6/9c shoes: Puma Complete Trailfox | ||
| warm up on model area. feeling pretty stufed and feels really hot after coming from winter. took a bit to get into the map. | ||
| Orienteering race 1:42:00 [4]*** | |
| spiked:21/25c shoes: Puma Complete Trailfox | ||
| 1st leg
started in 597th so it was going to be tough. it was. so many people and think because im not real strong in this terrain its even harder to pass. so i settle down into a moderate race pace and took opportunities to pass when i could. 1 x 1min mistake in first half course, and surprisingly for a jukola, found myself alone a few times and breaking away from packs to get my control. then made a (guestimate) 4-5min mistake, think map was a bit crap, right online but didnt go down hill enough as map showed control above green, not 2 contours below. ran well again after that til 3rd last control. then lost a hell of a lot, maybe 15+min. lost strong contact going over spur. thought control was split but turns out it was common, despite that about 200 people were spread all over the hillside. was quite bizarre. jogged in (cos couldnt pass all the people walking anyway) in what ended a disappointing run on what, for the most part was quite satisfying, although slow. physically felt great, although tired towards end. pulled up really sore, think cos of the terrain and im just not used to it. it was pretty physical terrain. | ||
| C • bad luck 3 | ||
Friday Jun 16 | ||
| Run 39:00 [2] | |
| shoes: Nike flats | ||
| easy run with Kez | ||
| Note | |
| FLIGHT - Sydney to Helsinki via Bangkok | ||
Thursday Jun 15 | ||
| Run 47:00 [3] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| with Kez and DrewBrunton around Olympic Park | ||
| Run intervals 22:00 [5] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| Under Harbour Bridge reps - with Stingers (Glenn, Andy, Phoebe) and Kez.
really tough session - i ran 7 x (jogged the 8th. bit woosy, started thinking about Jukola in 2 days and that was all the excuse I needed. missed; 61.9; 61.6; 63.0; 62.5; 61.7; 63.4; 94.6 roughly 2'10 recoveries | ||
| Run warm up/down 44:00 [2] | |
| shoes: Brooks Adrenaline GTS 5 | ||
Wednesday Jun 14 | ||
| Note | |
| (rest day) | ||
Tuesday Jun 13 | ||
| Run 54:00 [3] | |
| shoes: Puma Complete Trailfox | ||
| was originally supposed to be final leg of 7 weeks of Jukola. But it kinda got abandoned given everyone was so tired, and I'm not complaining cos I'm pretty tired and the real Jukola is getting pretty close.
1st leg - OK Hallen 2 (dont ask) - team 597 or thereabouts | ||
Monday Jun 12 | ||
| Cycling 2:21:00 [3] | |
| solid ride. feeling tired tho. | ||
| Run 36:00 [1] | |
| shoes: Mizuno Wave Creation 5 | ||
| Bicentennial Park - easy jog, or maybe that should read slow jog. it didnt feel that easy, legs really feeling the weekends training. | ||
Sunday Jun 11 | ||
| Run long (Classic Run) 2:46:00 [4] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| Otford (train station) to Bundaneen (?) (Ferry)
with Andy and Glenn, Jose and Phoebe also ran the last bit. Solid pace early and really brought it home pretty hard. Awesome run, so pretty, so classic | ||
| C • Yeah mate its so bloody nice a... 9 | ||
| Run intervals 24:00 [5] | |
| shoes: Nike flats | ||
| Cronulla sand dunes. 10 x dune ints
5 x short hill and ridge top; 5 x 'the wall' got better and better as went on but was pretty tired. splits: 70.9, 41.8, 65.5, 41.3, 70.5, 37.9, 68.3, 36.1, 62.8, 34.8 Despite the talk, Robbie has never been tough enought to put these trainings back to back. | ||
| C • soft 5 | ||
| Run warm up/down 18:00 [2] | |
| shoes: Nike flats | ||
| sore to start with after the morning, but got better as went on. | ||
Saturday Jun 10 | ||
| Run 12:00 [4] | |
| shoes: Nike flats | ||
| drills, run throughs and 2 x 1km
was going to do a 5x1km session but just felt like shit, so cruised around 1km, then did some drills before going harder 3'28, then 3'07 | ||
| Run warm up/down 47:00 [3] | |
| shoes: Nike flats | ||
| Note | |
| happy to see today that the track where i often do intervals was marked properly. found out that not only is it a slow, lumpy grass track, but its about 15m long per lap. made me feel a bit better about sessions earlier in the year | ||
| Cycling 1:30:00 [3] | |
| home trainer. pretty solid | ||
Friday Jun 9 | ||
| Run 46:00 [2] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| in rain, quite nice. bit leg tired | ||
| Cycling 1:00:00 [3] | |
| came off, hurt knee a bit... was on home trainer! need to put the remote closer before i start next time | ||
| C • Crash 1 | ||
Thursday Jun 8 | ||
| Run intervals 20:00 [5] | |
| shoes: Mizuno Wave Creation 5 | ||
| 8 x Sydney Park intervals, 4x each side of main hill. felt really good. didnt go flat out.
58.0, 45.8, 59.5, 43.5, 53.6, 42.6, 53.2, 40.5 90s recoveries ran faster in october last year (53s and 40s) tho, although did this session by self | ||
| Run warm up/down 34:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
Wednesday Jun 7 | ||
| Run 1:19:00 [3] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| Robbie piked on me so had to go it alone. Around Olympic Park. | ||
| C • ecmo 1 | ||
Tuesday Jun 6 | ||
| Cycling (home trainer) 1:20:00 [2] | |
Monday Jun 5 | ||
| Orienteering tempo (7 weeks of Jukola) 1:01:00 [4]** | |
| shoes: Puma Complete Trailfox | ||
| leg 6. very wet, very dark, battery went flat, very cold, very sore, very tired. was really tough to stay motivated. happy I did it | ||
| C • nice 2 | ||
| Run 19:00 [2] | |
| shoes: Puma Complete Trailfox | ||
Sunday Jun 4 | ||
| Run race (the Great NOSH Footrace) 1:01:23 [5]15 km (4:06 / km) vdot: 52.1 | |
| shoes: Puma Complete Trailfox | ||
| Happy with run, finished 4th, not quite good enough to hang on to 2 guys in front. Its a pretty tough race, and feeling quite sore after, dont really run like this much.
Winner was 58'58 - Chris Truscott. Frogga 2nd (he better log this and he must have been training recently), Lee Walker (triathlete) 3rd. Realised Frogga is a copy cat - same jacket, same shoes... now he wants a Southern Arrows top | ||
| C • nice one 2 | ||
| Run warm up/down 20:00 [2] | |
| shoes: Puma Complete Trailfox | ||
| according to my vdot from the race I cant quite break 11min for 3km - its very depressing | ||
| Run 45:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
| not well, body didnt appreciate this at all. Hopefully it will tomoz | ||
Saturday Jun 3 | ||
| Run 52:00 [2] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| felt alright, really good in patches
did some drills - felt like a twat included: skipping, side skips, high knees, heel flicks, heel raise things, zig-zag hops, accelerations, fast leg pull through things, side twist things and bounds. | ||
Friday Jun 2 | ||
| Run intervals 25:00 [4] | |
| shoes: Nike flats | ||
| 10 x ~1min, about 90%. In Rookwood, up gentle rise - curly track along drain.
65.1, 65.4, 62.5, 63.0, 62.2, 60.5, 61.7, 61.8, 61.4, 59.4 felt good, just tried to stay relaxed, never pushed too hard. feeling left knee (ITB insertion) again a bit. really need to keep stretching up better. | ||
| C • re; stretching
just include i... 2 | ||
| Run warm up/down 37:00 [2] | |
| shoes: Nike flats | ||
| rain and cold. not a good start | ||
Thursday Jun 1 | ||
| Run 52:00 [3] | |
| shoes: Mizuno Wave Creation 5 | ||
| felt a bit ordinary to start with, but reasonably good at the end. not feeling fantastic half way through this "easy" week. | ||