Training Archive: Fat RatIn the 30 days ending 2007-11-30:
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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 Nov 30 | ||
| Adventure Race race (AROC Canberra) 2:30:00 [4] | |
| To sum up the race: disaster, random, storm | ||
| Run 50:00 [3] | |
| (injured) | ||
| Morning run with Kez, included some Mona.
Felt a bit flat but better as the session until my hammie went. Never happened before, its weird. Clearly I'm old. Not good for tonight. | ||
Wednesday Nov 28 | ||
| Summer Series race 45:30 [5]* 11.81 km (3:51 / km) | |
| spiked:28/29c shoes: Brooks Racer ST | ||
| SSS - Shrimpton's Creek (North Ryde) - 580 points
Ran pretty hard and didnt have any real problems although a record number of pots were missing. Missed one control, decided to skip right at the end as it wasnt going to change my score at all (it was a 10pointer and it was going to take me more than 30s to get to). Think I won. (distance according to MapMyRun - don't look at me, Kylie was the geek using it) | ||
| C • AR flyer 1 | ||
| Run warm up/down 13:00 [2] | |
| after event, half with Andy. | ||
Tuesday Nov 27 | ||
| Run 1:29:00 [3]+343m | |
| shoes: Brooks Adrenaline ASR | ||
| Hard run by self through Penant Hills. awesome to be running
Was absolutely pumped for this run all day. Have been thinking about running quite a lot just lately and how I want to do more. Probably a reflection of being in a cycling study and not being able to run much. The added bonus of course is that for the first time in, i cant remember how long, my ankle doesnt hurt. Probably pay for this run tomorrow though. Down to and up steep concrete path, clockwise around Penant Hills then up through singletrack maze and back down downhillers track and home. | ||
Monday Nov 26 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Last ride, a recovery ride really. 60min at 200W | ||
Sunday Nov 25 | ||
| Run 49:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Cruisy run listening to Mark Webber stories from Robbie.
Ankle hurt, but after the first few strides the rest of the body felt surprisingl good. | ||
Saturday Nov 24 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Had to get up at 3:30am for this!!! A test day in the cool, cruisy, even the hour didnt seem that bad. | ||
| C • EPO Study 3 | ||
| Adventure Race race (Urban Max) 3:50:00 [4] | |
| shoes: Brooks Racer ST | ||
| with Andy.
Felt absolutey awesome for the first couple of hours but the second half the legs really hurt from the pounding and over the last 10min or so it was quite severe and hobbled quite a lot. Hopeully left knee and ankle will pull up ok. It was an absolute shocker race for us, we are getting worse and worse at these races. Turned up to 3 places before they opened (didnt check opening times and didnt learn our lesson). As a result we zig-zagged quite a lot and ran a lot of extra distance. To make it worse we lost another 20min or so looking in the wrong end of centennial park or a control (coordinates we were given were out apparently, but the place we wanted was on the map, its just we were far enough wrong that we didnt pick it up). Then we had to go to Paddington bowling, but we ran to Double Day bowling, reaslised our error and ran back (up the huge hill). We probably did double the distance we needed. Learnt a lot of lessons (plan more at start, look at opening times, confirm things better). Its a race we go into completely unprepared, no organised internet team or anything. But we really did race bad in this, will need to get our act together a lot more. Don't know place (not good) and also they have a social and race category and so you cant tell at all by the people that are back. | ||
Thursday Nov 22 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Last ride in the heat - test day. Felt aright except or the blood sampling. I now look like a bad-aim junkie. About 15 holes for 5 samples today!!! | ||
| Run 1:02:00 [3] | |
| shoes: Brooks Trance | ||
| Penant Hills Single Track Maze loop
Ran start and end with Mace. Felt pretty tired and almost didnt go out on the run. Still felt a bit tired at the end but felt like I was running alright and picked up the pace for the middle be myself. Was just really nice to be running. | ||
Wednesday Nov 21 | ||
| Run 29:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Morning jog. Nice and easy although legs very heavy. | ||
Tuesday Nov 20 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
| Last training day. Glad its over. | ||
| C • Good Work! 1 | ||
Monday Nov 19 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
Sunday Nov 18 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
| made another cracker coffee once i had cooled down from the ride. that's 2 from 2 now | ||
| C • Latte art? 2 | ||
Saturday Nov 17 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
| same again. killed it today, HR not higher than 162. amazing what hydration does (I was a kilo heavier pre-ride than yesterday, or more to the point, i was a kilo of water lighter yesterday) | ||
Friday Nov 16 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
| same as yesterday. Struggled a bit more (core temp almost got to 40C) and I started quite dehydrated which was my bad. | ||
Thursday Nov 15 | ||
| Cycling (EPO Study) 1:00:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Heat Acclimation day.
1 hour, 241 Watts, 35C. Struggled through it. HR stayed just under 170. Seemed to sweat a LOT today. Legs heavy as. | ||
Wednesday Nov 14 | ||
| Note | |
| The CityChase 2007 World Final Television Teaser!
| ||
| C • loved the pre jump images! 4 | ||
| Run 38:00 [2] | |
| shoes: Brooks Racer ST | ||
| Easy jog to try and loosen up and warm up for a good stretch. Bit longer than planned.
Ankle still quite grumpy but not quite every step was sore today. Made a sensational coffee after run. Possibly still more down to luck than skill. | ||
| C • Barista Training?? 2 | ||
| Summer Series race 44:00 [4] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Cheltenham SS.
Ran like a bit of a goose as is the norm. Orienteered like crap at the start and lost a bit of time. Didnt push too hard either but it was hilly and I felt tired. Ended up with 490. Think 540ish possible. Andy hadn't finished when I left. Hopefully not compromising the study too much with this running. | ||
| Run warm up/down 20:00 [1] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Ran to and back from SS from home. | ||
Tuesday Nov 13 | ||
| Cycling 1:03:00 [3] | |
| EPO Study
Same as Sunday, but in thermo-neutral conditions. Felt leg tired, but cardiovascularly it was easy (HR stayed under 148bpm) | ||
Monday Nov 12 | ||
| Run 1:05:00 [3] | |
| shoes: Brooks Trance | ||
| Cruisy jog with Mace into Pennant Hills. Some cool single track | ||
Sunday Nov 11 | ||
| Cycling 1:00:00 [3] | |
| ahr:146 max:165 shoes: Specialized Mountain Sport | ||
| EPO Study
1 hour heat challenge (35C, 40%RH) at 241 Watts. Hurt at the end. | ||
Saturday Nov 10 | ||
| Note | |
| Ankle pulled up really sore so bailed from my run with Andy. Andy seemed appreciative, text i received from him read: Thank god, ive been throwing up all morning. I can't drink like I used to (or to that effect) | ||
| C • more training required andy? 4 | ||
Friday Nov 9 | ||
| Run 1:17:00 [3] | |
| shoes: Brooks Adrenaline ASR | ||
| Morning run, quite wet.
Wanted to run longer but was hard to get in a run as it seemed everywhere i tried was flooded. about about 70min tweaked left anklle, didnt/doesnt feel good so headed straight home, luckily I wasnt far from home. | ||
Thursday Nov 8 | ||
| Cycling (Max Test) 40:00 [4] | |
| shoes: Specialized Mountain Sport | ||
| Max Test at uni again. Same as last a couple of weeks ago.
Max was 69.2, bit higher than last time (although peak HR was only 175 - I felt a bit rubbish and leg tired). | ||
| C • sounds like you're sicker t... 4 | ||
Wednesday Nov 7 | ||
| Summer Series race 43:30 [5]** | |
| spiked:28/30c shoes: Brooks Racer ST | ||
| Cabriata SS
Felt quite good today so tried to push along the pace a bit. Clean run except for furthest control where i probably lost 90s or so. Map was just a bit crap in the area (green everywhere, not one thicket as mapped). Still got all the controls in time. Just ahead of Andy on time, but Mounty was out when I left... | ||
| C • I got back 5 minutes late 14 | ||
| Run warm up/down 8:00 [1] | |
| shoes: Brooks Racer ST | ||
Tuesday Nov 6 | ||
| Cycling 1:15:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| commute to uni and back
missed the rain which was great. rode home with Phil but it remained fairly cruisy. | ||
| Run intervals 24:00 [4] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Stingers Hills
although I did them alone, Mace did a parallel session (less hills but a longer one). 8 x Whale Rocks hills to gate. ?, 1'16, ?, 1'10, 1'11, 1'11, 1'07. roughly 1'40 recoveries felt like shit at start, was quite weak and a bit dizzy. food thing. and I was a bit leg heavy from the ride home, but felt better and better as the session went on. so about 1'10 is more a good pace i think. | ||
| Run warm up/down 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
Monday Nov 5 | ||
| Note | |
| got a nasty chunck taken out of me by a rat. at least it wasnt a lion or tiger yesterday! | ||
| C • arm 2 | ||
| Run 38:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Easy jog with Mace. Discovered a new single track, calling it forked creek track. Thought it would lead to near the end of a certain road but it added a k or so to the run. | ||
Sunday Nov 4 | ||
| Cycling 1:35:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Morning ride with Sebba.
Got absolutely battered by the winds, even when using Sebba as a wind block. tough ride. Felt a bit tired from yesterday. | ||
| Note | |
| Zooventure
Went on a special zoo tour at Canberra Zoo. Got to hand feed lions, tigers and cougars. Would not like to be out in the wild with any of these!!! Did pat a tiger/lion cross (not a Liger, the other way, cant remember the name) as well as dingos. Big black bear licked food of my hand and we had a Boa Constrictor around our neck. Quite a fun trip, worth doing. Then had to drive back to Sydney (in Mace's car) only to find my car with a big dent in the side. Wankers... | ||
| C • Wankers 4 | ||
Saturday Nov 3 | ||
| Cycling hills 1:58:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Three Hills ride through northern Canberra with Sebba and Kez.
Felt pretty good although Kez sorted me out near the top of Majura (1st hill). Its a bloody tough climb, never done it before and it was much longer than I expected. Then to Ainslie, got a bit cross with Kez for doing no work on the ride there but half way up Ainslie I realised he was just preparing for his mid-ride sleep, which is fair enough. Felt good up Ainslie then a slightly rejuvenated Kez and I rode up Black. Kept it solid, felt alright. | ||
| C • Majura... 2 | ||
| Run 56:00 [3] | |
| shoes: Brooks Trance | ||
| Black Mtn run with Jules and Kez.
Fairly cruisy although the boys hurt me up the top of Blackie. Was funny firing Jules up about OA stuff. | ||
| Note | |
| ACT Sports Star of the Year Awards
Not too bad a night really. Mace was representing the Cockies, who made the finalist cut (top 3) but the Capitals (basketball) took it out. It was for the 2006 season, the Cockies certainly didnt deserve anything for their 2007 efforts! Learnt the following about Shep: * he is a wanker multi-tasker (he drives and sms's) * he would turn gay for Thorpie * he likes donkeys * he thinks old people screw up sport | ||
| C • donkey 3 | ||
Friday Nov 2 | ||
| Note | |
| just havent had time.. getting pretty bloody grumpy with uni | ||