Training Archive: Fat RatIn the 30 days ending 2007-04-30:
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| 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 | S | M | |||||||||||||||||||||||||||||||
Monday Apr 30 | ||
| Run 35:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| 4 x Osmonds | ||
| C • So when can i expect a cheque ... 5 | ||
Saturday Apr 28 | ||
| Adventure Race race (AROC) 3:27:00 [3]** +662m | |
| ahr:153 max:185 shoes: Brooks Adrenaline ASR | ||
| AROC Adventure Race up near Newcastle.
Awesome fun race. With Mace and Glenn. We were 4th at the control before the finish but dropped to 6th. Then could have gone out on bonus leg but we chose not too, so some other teams overtook us. The race - nice little orienteering around Rafferty's Resort was super fun then a MTB through some checkpoints up some hills. A really cool coasteer section which unfortunately started our teams downfall. Mace got in a bit of trouble crossing an inlet (Tom ended up jumping in to pull her out). Mace was pretty shook up and spent a lot of energy on it. After that back on the MTB through so much mud... so much fun. Mace's seat fell off :) Then blastered around some orienteering which included crawling through a cave which was super fun. Quick ride, then paddle (we improved a lot from last time) and a short orienteering section that we blasted around again. Team was starting to bonk so we made sure everyone got some sugar in. Then cained the paddle back before a MTB to the finish (in which we got up to 4th before dropping to 6th -4th mixed) but turned down bonus section. EPOC 231 Training 4.6 | ||
| Orienteering race (NSW Night Champs) 57:15 [5]*** 9.36 km (6:07 / km) +216m 5:29 / km | |
| ahr:169 max:180 spiked:18/19c | ||
| On Macquarie Uni map
Bit of an unfair advantage since i know most the map like the back of my hand living on it and all. Actually lost about 2min on the first control but then nailed the rest and pushed quite hard. Pretty happy I could run so well for so long after the AR earlier. Beat Andy by 4 min, not sure on others. Nice Indian after. EPOC 310 Training 5 | ||
Friday Apr 27 | ||
| Run 35:00 [3] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| 4 x Osmond's | ||
Thursday Apr 26 | ||
| Cycling 1:35:00 [3]46 km (2:04 / km) +602m 1:56 / km | |
| ahr:137 max:175 | ||
| Morning ride
Usual BB Head - Mt Colah loop. Bit slow today, tho didnt feel particularly sluggish. Either training to be slow or just tired | ||
Wednesday Apr 25 | ||
| Kayaking 3:27:00 [3]31 km (6:41 / km) | |
| ahr:99 max:132 | ||
| Epic paddle. Long reef around Palm Beach headlands right around to Pittwater. http://www.gmap-pedometer.com/?r=892860
Pretty rough conditions, and felt super sick for over 2 hours of the paddle. Was the worst, knew I wasnt going to die but for a while I wasnt completely against the idea. Saw a shark!!!! Well, Matt claims it was a shark due to the fin on the tail, but I only got a quick glimpse, I thought it was a single dolphin. Regardless I didnt want to find out and was busy trying not to vomit out burley for it. MAtt was yelling out shark but i was thinking thats the last thing the Preston boys want to know as they were having trouble just keeping in Rob's new Red7 double. Once we rounded the head I got the last hour in the Red7. Pretty sweet. Lots of jellyfish to look at near Pittwater too. EPOC 6 Training 1.2 | ||
| Run 52:00 [3] | |
| ahr:139 max:165 shoes: Brooks Adrenaline ASR | ||
| Run from Mona vale (kayak drop) back to cars.
Felt pretty awesome other than achilles. EPOC 91 Training 3.2 | ||
Tuesday Apr 24 | ||
| Run (7 wks of Jukola) 46:00 [3]+192m | |
| ahr:134 max:158 slept:9.0 shoes: Brooks Adrenaline ASR | ||
| First week
All the Sydney Arrows turned out so it was great training. Mass start was a little relaxed, and given i had the confidence know one would beat me i took it pretty easy. Jogged down and did 6 x backwards downhill running reps. Achilles pretty grumpy today EPOC 48 Training 2.5 | ||
| C • Dave Osmond 6 | ||
Sunday Apr 22 | ||
| Cycling 3:00:00 [3]90.2 km (2:00 / km) +1146m 1:53 / km | |
| ahr:146 max:174 slept:6.0 | ||
| Long ride to Mt White and back.
Out with Phil (then he continued on his 280k ride). Stopped at Pie in the Sky on the way back. Coke never tasted so good, blueberry pie not bad too. Smashed it for 30min after that then hit the wall and took the humiliation of being passed by all those I had just passed. Not real strong, and clearly lacking endurance. Good training. EPOC Peak: 110 Training Effect: 3.0 | ||
| Run 33:00 [2]+124m | |
| ahr:130 max:150 shoes: Brooks Trance | ||
| Easy jog with Mace.
Included 3 of my backwards running downhill intervals. Achilles been bit sore last couple of days with lots of riding. But not too bad. EPOC peak: 28 Training Effect: 2.1 | ||
| C • Have you worn the Suunto and F... 4 | ||
Saturday Apr 21 | ||
| Kayaking 2:12:00 [3] | |
| ahr:110 max:145 | ||
| Paddle in Double Mirage with Robbie
Clontarf out through heads to Shelley Beach and back. Awesome day for a paddle. Tired quite a lot after 90ish minutes but pushed pretty hard at the end. NEW TOY: Suunto T6 EPOC: 12 Training: 1.5 | ||
| Run 40:00 [3] | |
| shoes: Brooks Trance | ||
| Jog with Robbie as it was getting dark after barbie. Had a bit of a stich. Feeling alright otherwise. | ||
Friday Apr 20 | ||
| Cycling 1:31:00 [3] | |
| BB Head - Mt Colah loop.
Took it quite easy today. Only just starting to recover from weekend and week of work | ||
Thursday Apr 19 | ||
| Run 30:00 [3] | |
| shoes: Brooks Trance | ||
| Easy jog with 3 x backwards downhill intervals | ||
Tuesday Apr 17 | ||
| Run 35:00 [3] | |
| shoes: New Balance 872 OR | ||
| Easy run with Mace
Included 3 backwards downhill running intervals, as described by Dave Osmond in the latest issue of R4YL. Run on concrete path, Turrmurra side of river were its nice and steep. Each intervals lasts around 1'50. | ||
Monday Apr 16 | ||
| Note | |
| Spent the day in Cairns working. Unfortunately no time to do anything else.
Absolutely buggered as flew from Adelaide via Melbourne and didnt hit the sack until after 1:30am with an early start the next morning. | ||
Sunday Apr 15 | ||
| Orienteering race 1:18:00 [5] | |
| shoes: Brooks Adrenaline ASR | ||
| National League
Ran an ordinary race. Started really well but soon made some silly mistakes. Was lucky to catch Toomey about half way round when I was starting to really feel the distance. Grit my teeth and just held on. Absolutely smashed, but rewarded by just getting ahead of Kez :) | ||
| Run warm up/down 10:00 [3] | |
| shoes: Brooks Adrenaline ASR | ||
Saturday Apr 14 | ||
| Orienteering race 37:00 [5] | |
| shoes: Brooks Mach 7 Spikeless | ||
| Australian Middle Champs
Had a reasonable run, wouldnt say worthy of the 6th, especially since I'm so unfit but thats Australian orienteering at the moment. Pushed a bit too hard at the end and lost a bit of time (mistakes) unfortunately. Felt alright today. | ||
| Run warm up/down 15:00 [2] | |
| shoes: Brooks Mach 7 Spikeless | ||
| Toe has been quite sore on each run, but getting better. Am taking anti-inflams to try to settle it down. | ||
Friday Apr 13 | ||
| Orienteering race (ASC Galaxy Sprint) 17:00 [5] | |
| shoes: Brooks Mach 7 Spikeless | ||
| Unfortunately a bit of a controversial race, but i put myself out of the picture anyway.
Lost 30s on a control making a mistake running down the wrong road between out of bounds. stupid mistake really. Ran well for a bit until went 17 to 21, and didnt pick it up for a couple of controls. Quick swear and then went back and ran in right order. Kept pushing but intensity had dropped right off. Quite cross with myself. Trying to puch too hard. Think I do that a bit when I dont think im fit to try and make up for it. But as Kez said to me, you have to get the most out of yourself on the day, taking all those into consideration. Felt stuffed at end. | ||
| Run warm up/down 15:00 [2] | |
| shoes: Brooks Mach 7 Spikeless | ||
Wednesday Apr 11 | ||
| Note | |
| To top off a depressing weekend I now have a black left big toe (from Day 3). Went to doc to see if it was broken, they dont think so although not sure. Throbs at night and hurts to walk on. If its just a sparin should settle down and be able to run on by Friday. Will see. | ||
Tuesday Apr 10 | ||
| Run 30:00 [2] | |
| shoes: Brooks Adrenaline ASR | ||
| Easy jog with Jas and Mace around Pt Elliot beaches. Stopped for a swim. Nice, but cold.
Felt surprisingly good. | ||
Monday Apr 9 | ||
| Orienteering race (Easter Day 3) 1:08:00 [4] | |
| shoes: Brooks Adrenaline ASR | ||
| FRWD GPS
World's End map - hot day and I was absolutely screwed by the 1/8th way mark. Started solidly trying to put in a good run then blew time on 3rd control (parallel error). Bit disheartened but then spent the next 30min or so climbing continuously and I blew up completely. Barely running by the end and completely dejected. Really hating orienteering in this form. | ||
| Run warm up/down 5:00 [1] | |
| shoes: Brooks Trance | ||
Sunday Apr 8 | ||
| Note | |
| DNS'd today. Coped a lot of shit for it, but think it was a good decision. Achilles good for a couple of days but signs of being sore towards the end day 1. Can feel how much im feeling physically in terms of fitness and think there is little liklihood I would have finished anyway. | ||
Saturday Apr 7 | ||
| Orienteering race (Easter Day 1) 39:00 [5] | |
| shoes: Brooks Adrenaline ASR | ||
| FRWD GPS
Started well but then made a big error when I didnt comprehend the map right. Bit frustrated, then sloppy on a few controls after that. Rest of the run was ok expect for in the circle looking for a cliff in the green. Bit disappointing run but not a complete disaster. Physically really suffered after about 20 min. But pushed on pretty hard so it wasnt too bad. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Brooks Adrenaline ASR | ||
Friday Apr 6 | ||
| Event: Australian Easter Orienteering Carnival | ||
| Orienteering race (Easter Prologue) 15:00 [3] | |
| shoes: Brooks Mach 7 Spikeless | ||
| Easter Prologue - sprint race
Felt alright and pushed really hard. Had quite a good run, only a couple of hesitations and a couple of small wobbles. Maybe lost 20-30s tops. Was running as fast as I could but a long way off with fitness. Happy with a top 10 though. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Brooks Mach 7 Spikeless | ||
Thursday Apr 5 | ||
| Run 30:00 [3] | |
| shoes: Brooks Trance | ||
| easy jog around headland from parents house - Pt Elliot.
Beautiful!!! Felt pretty good. | ||
Tuesday Apr 3 | ||
| Run 10:00 [4] | |
| shoes: Brooks Trance | ||
| 2 x 5 min efforts on hilly Turramurra track.
Felt good for first 3 min or so. Kept running fairly well i think but had to work. | ||
| Run warm up/down 37:00 [3] | |
| shoes: Brooks Trance | ||
| shit it was dark on the run home | ||
Monday Apr 2 | ||
| Run 38:00 [3] | |
| shoes: New Balance 872 OR | ||
| easy jog along single tracks.
achilles settling down again | ||