Training Archive: Fat RatIn the 30 days ending 2008-04-30:
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| 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 | T | W | |||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Run (Heat training) 45:00 [4]11.3 km (3:59 / km) | |
| shoes: Brooks Trance | ||
| overcooked it....
was storming until 30min, then started not feeling so great, was dropping speed and by 33min i was at a fast walking pace. completed the 45min walking. actually felt absolute crap. feels like core temp is up shitloads. | ||
| Cycling (commute) 1:20:00 [3]35 km (2:17 / km) | |
| shoes: Felt 70 | ||
Tuesday Apr 29 | ||
| Run (Heat training) 45:00 [4]12.7 km (3:33 / km) | |
| weight:64kg shoes: Brooks Trance | ||
| same as end of last week. started at 14.5 today. very unpleasant with the sweat running over skin that coped the allergic reaction over the weekend. very tempted to stop throughout. actual running was fine. | ||
| Cycling (commute) 1:20:00 [3]36 km (2:13 / km) | |
| shoes: Felt 70 | ||
| before the ride home I had to get a choccy bar so bought it from one of those machines where you pay, select and it drops down into a little alcove at the bottom. the unheard of happened, 2 choccy bars dropped!
day for the record books | ||
| C • Choccy 8 | ||
Monday Apr 28 | ||
| Note | |
| (rest day) | ||
| highly irritable today
had an allergic reaction to something on Saturday night. Not sure what I'm allergic too, but starting to think its something in terrain. Its not good anyway and Sunday ran around the course with an eye half closed. | ||
Sunday Apr 27 | ||
| Orienteering race (ACT Long Champs) 1:24:57 [4]**** 11.9 km (7:08 / km) +300m 6:20 / km | |
| spiked:25/30c shoes: Brooks Adrenaline ASR | ||
| Boboyan Ridge
Chilly morning. Started okay but a bit tentative as it took me a while to get into the map, and comfortable running in the terrain. Got better and faster as the race went on. Some wobbly bits on a couple of longer legs which would have lost me some time. really got to sort this out because its just wasted time and gives me the shits. Apart from that really only made a couple of mistakes. At the end of the long leg (11 I think) in the circle, didnt really have an idea on how to come into the circle, and lost time as a result. And frustrating lost about 2 min on 15, a relatively easy transit control with a drink station. I made it into the circle and passed within 20m of the control but just couldnt see it. Left the area then made my way back again. Finished the course well and felt like I was orienteering really smoothly. Physically really suprised and felt like I could have added a few extra k's on the end. Never really pushed hard during the race I guess, that probably would have led to more mistakes. Frogga got me. Kez was a pansy. | ||
| C • good result 2 | ||
| Run warm up/down 20:00 [1] | |
| shoes: Brooks Adrenaline ASR | ||
Saturday Apr 26 | ||
| Orienteering (ACT Middle Champs) 45:08 [4]***** 4.9 km (9:13 / km) +175m 7:49 / km | |
| spiked:8/16c shoes: Brooks Adrenaline ASR | ||
| Honeysuckle Creek
3rd, GB 1st in 38, Kez 2nd in 43 Tough race, really tough, and probably the most technically challenging run I have had in a good few years. Made quite a few mistakes, mostly small but spent more time with little idea about where I was and somewhat lucky i didnt lose more time. Up until control 13 that is where i dropped 3min. At that point I found Kez and Andy looking somewhat clueless too and we all finished together. I had passed Andy at 5 but never saw him. But it was hard to see much so not that suprising. Probably dropped 6-7min in mistakes, and more time in hesitations and lost confidence. Thought I coped well with the difficuly for most parts but certainly let myself down at times. | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Adrenaline ASR | ||
| spent the afternoon after the race on the side of the road. Mace's subby not too well, suspected the timing belt broke so we waited on the side of the road for the NRMA, than a tow-truck. | ||
Middle M21E - Splits | ||
Friday Apr 25 | ||
| Event: ACT Championships | ||
| Orienteering race (ACT Sprint Champs) 17:31 [4]**** 3.1 km (5:39 / km) +60m 5:09 / km | |
| spiked:15/20c shoes: Brooks Mach 7 Spikeless | ||
| Kowen Forest
3rd, Kez 1st in 1530, GB 2nd in 1610 Very frustrating. It was really quite a tough race. Lots of controls, lots of changes in direction, low vis pines that you are constantly zig-zagging around and very little on the map to go by. So it was all about direction, and you got punished for slight deviations. Made lots of small mistakes, but only one that really annoyed me after seeing Blair and thinking I was about to catch him (turns out I passed him shortly after but never saw him). Physically fine, although never really thought I was running much. | ||
| Run warm up/down 20:00 [1] | |
| shoes: Brooks Mach 7 Spikeless | ||
ACT Sprint Champs C1 - Splits | ||
Thursday Apr 24 | ||
| Run (Heat training) 45:00 [4]12.55 km (3:35 / km) | |
| weight:63.5kg shoes: Brooks Trance | ||
| same again, no map, and this was before work, all others after work.
starting to feel tired and worn out. got 4 days out of the heat, but 3 days of racing :( Going to be a tough 8 days. Didn't touch speed til 35min. Going to have to start at a higher speed next time, try 14.5 | ||
| Cycling (commute) 1:08:00 [4]36 km (1:53 / km) | |
| shoes: Felt 70 | ||
| fastest i have ridden this by a few minutes. With phil.
Really tired, legs are trashed from this week. Races could be tough. | ||
Wednesday Apr 23 | ||
| Run (Heat training) 45:00 [4]** 12.3 km (3:40 / km) | |
| shoes: Brooks Trance | ||
| Changed it again slightly.
Everything the same except had a fan on (across side) low. Pointed out to me by an hestute housemate that i would probably get more of a benefit, due to the faster leg turnover at same HR. obviously ended up going further and faster today. HR was fairly high though as I did some mental work with "The Billabong" [Tassie] map. It was tough work. Every 5 min, from the 15min mark I would start mentally rehearsing 3 legs of the Aus Champs relay course from a few years ago. A race I completely stuffed after being quite cocky beforehand. aware there is a discrepency, fairly large one, between the treadmill speed and distance covered. its a tank of a home-made treadmill, so its clear they are not reading off the same thing. i dont know which is closer to the truth. | ||
| Cycling (commute) 1:18:00 [3]38 km (2:03 / km) | |
| shoes: Felt 70 | ||
Tuesday Apr 22 | ||
| Run (Heat training) 45:00 [4]12.15 km (3:42 / km) | |
| shoes: Brooks Trance | ||
| same as yesterday, but covered a bit further. think my HR was a bit higher though. will download HR monitor at the end.
bit more stingent on speed changes and treadmill speed today. would check HR every 5min, if 165 or higher I would drop 0.5km/h. took til 20min before i dropped from 14km/h felt not bad. head gets really hot in 2nd half. | ||
| Cycling (commute) 1:20:00 [3]36 km (2:13 / km) | |
| shoes: Felt 70 | ||
| very very wet | ||
Monday Apr 21 | ||
| Run (Heat training) 45:00 [4]11.8 km (3:49 / km) | |
| ahr:160 shoes: Brooks Trance | ||
| decided to do couple weeks of some heat training to try and hasten some fitness.
35 C, 60% RH, no fan. 1% grade. Idea is to run at HR of 160. First 10min at 14km/h then kept adjusting speed. Ended on 10.5km/h and bloody hot. Felt good running tho. total distance: 11.8k (calculated guess) | ||
| C • How does heat help? 7 | ||
Saturday Apr 19 | ||
| Run 40:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Putting out some controls for the AROC race on the central coast and some other general running. Map was a housing development plan. Quite interesting challenge to adjust to. | ||
Friday Apr 18 | ||
| Run intervals 18:00 [5] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| whale rock hill ints
Ran 6 to top scout hall. Recov mentally re ran course from weekend correcting mistakes. Bout 2'50 recovs 1'58 1'59 1'57 1'59 1'59 1'58 Super happy with times. Ave bout 8 to 10s faster than previous. Didnt expect to be so fast yet, but maybe just under predicted how fast can run these. Felt good from start. To be expected in easy week. Good to know how to get ready to race. Found the mental side, concentrating on map between intervals quite tough. Must be good training. | ||
| Run warm up/down 40:00 [2] | |
| shoes: Brooks Adrenaline GTS 8 | ||
Wednesday Apr 16 | ||
| Cycling (commute) 1:18:00 [3]36 km (2:10 / km) | |
| shoes: Felt 70 | ||
Tuesday Apr 15 | ||
| Run intervals 23:00 [5] | |
| shoes: Brooks Racer ST | ||
| 20 x Boardwalk intervals in Bicentennial Park
Very similar to last Thursday, except I threw in the long boardwalk as well (meaning 8 intervals per set, and only did 2.5 sets, but this works out harder than last week) The set of intervals is: Path A out (roughly 24sec) Path A back Path B out (roughly 11 sec) Path B back Path A out and back (~50s) Path B out and back Path C out Path C back Start each interval on the minute (so recovery is typically 35-48s) except for after Path A out and back and Path C back when I give myself an extra minute (after Path C out there is a very short rest which really hurts) Time 1 Time 2nd set Time 3rd set 23.5 22.8 22.7 23.4 22.2 23.9 10.3 9.9 9.8 10.0 9.9 10.0 48.6 48.2 22.2 21.9 39.8 38.8 41.1 40.0 consistently sig faster than last week. not sure there is much room for improvement now in terms of confidence on the boardwalk, just fitness to go. | ||
| Run 32:00 [3] | |
| shoes: Brooks Racer ST | ||
Monday Apr 14 | ||
| Note | |
| (rest day) | ||
| this is supposed to be a rest week. so i rested. | ||
Sunday Apr 13 | ||
| Orienteering race (ACT State League) 1:00:38 [5]*** 9.5 km (6:23 / km) +200m 5:46 / km | |
| spiked:12/17c shoes: Brooks Adrenaline ASR | ||
| The Sandhills
Really good course on a great area. Was quite fun really. Tried to race hard which was kinda funny when after only 7 min, on my way to the 2nd control I felt like I was in a world of pain. Went out with purpose to concentrate on control exits, which I accomplished really well. Pity that you have to orienteer the whole leg. Actually pretty happy with how I ran despite probably making 8min total of mistakes. Fatigue played a big factor but it was a really good learning experience since I have varely orienteered in over 6 months now. Think a few decent runs aren't too far away, but a few lessons to learn. RobW blitzed around in 52min, he passed me during my biggest mistake (about 3 min) then ran with him in sight for about 3 controls before he disappeared in the distance, gradual like. | ||
| Run warm up/down 11:00 [1] | |
| shoes: Brooks Adrenaline ASR | ||
| warm-up only | ||
Saturday Apr 12 | ||
| Run 1:36:00 [3]+770m | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Wanted to get out to do some orienteering today but it didnt happen.
Went out to Mt Corree instead. Had a nice run up and down but wasnt feeling the best. Kept a reasonable time though. It's a nice run, even though the base is all screwed up do to the fires. | ||
Thursday Apr 10 | ||
| Run intervals 20:00 [5] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| 18 x Boardwalk intervals in Bicentennial Park
Felt pretty good and its nice to run flat out sometimes, even if it is twisting and turning around the boardwalks. Its actually really fun. I did a lot of interval work before I went to China a few years ago for PWT. Unfortunately of course I dislocated a shoulder half way through the first race and never got to race one properly. But I was really fit and fast at the time. So maybe I can get there again. The intervals work like this: Path A out (roughly 24sec) Path A back Path B out (roughly 11 sec) Path B back Path A out and back (~50s) Path B out and back then I repeat the sequence 2 more times. I start each interval on the minute (so recovery is typically 35-48s) except for after Path A out and back when I give myself an extra minute. Time 1 Time 2nd set Time 3rd set 25.6 24.5 23.8 25.2 24.2 24.1 11.4 10.3 10.2 11.0 10.3 10.2 52.6 50.2 50.0 23.3 22.6 22.4 faster because you get more and more confident with the twisting course | ||
| C • spikes? 14 | ||
| Run warm up/down 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| Cycling (commute) 1:20:00 [3]36 km (2:13 / km) | |
| shoes: Felt 70 | ||
Wednesday Apr 9 | ||
| Cycling (commute) 1:20:00 [3]3600 km (1 / km) | |
| shoes: Felt 70 | ||
| Sebba will be somewhat amused that I received my first flat on this bike ever. A quick change with the tube I patched for him on the weekend and it was all good. | ||
| C • 7 | ||
Tuesday Apr 8 | ||
| Cycling (commute) 1:16:00 [3]36 km (2:07 / km) | |
| shoes: Felt 70 | ||
| tired, wet | ||
| Run intervals 20:00 [5] | |
| shoes: Brooks Racer ST | ||
| Whale Rock Intervals - up to Scout Hall
Thought the 20min power nap before this session was going to kill it, and i felt absolutely shit for most of it. I did have a bird shit on my shoulder less than a minute in to the run which also made me think this is going to be a really bad run, or i should go buy a lotto ticket which is much needed right now. But kept an honest effort trying to keep pushing all the time and ended up pretty happy with the session. Times were quite average compared to 2 weeks ago but i did do more and i fully expected to feel tired after last weeks training. First proper session of done in about 6 months though. ended up with the feeling at the end where you are all drawn and exhausted. Now just need to keep it happening on a weekly basis. recov ~ 2'45 - 8 x ints 2'06 2'08 2'10 2'08 2'09 2'10 2'08 2'07 | ||
| Run warm up/down 42:00 [2] | |
| shoes: Brooks Racer ST | ||
Monday Apr 7 | ||
| Run 33:00 [2] | |
| shoes: Brooks Trance | ||
| easy jog. felt better as I went, but at the start it felt like extra heavy cement had filled my legs.
late run, but luckily Mace made sure it didnt rain for me :) | ||
Sunday Apr 6 | ||
| Cycling 3:15:00 [3]93 km (2:06 / km) | |
| shoes: Felt 70 | ||
| 4 Gorges ride with Sebba (actually 6 gorges from Epping)
Pushed along for a solid ride the whole way although some climbs cruised up. Thought Sebba did quite well up the hills for a big guy. His 2 flats were a little frustrating though. Only 5 min from home when the rain came, and it really came :( | ||
| Swimming 20:00 [3]0.8 km (25:00 / km) | |
| Mac Uni pool. Didnt have much to give, so didnt give much. | ||
| Note | |
| Saw Swan Lake last night. First (and possibly last) ballet, and first time at the Opera House. Was quite a good experience though I certainly wouldnt do it very often. Thought the opera house was quite cool though.
A highlight included saying hi (and getting a hi back) from Peter Garrett. He is the Minister for the Arts but I suspect the look in his eyes suggested he would rather be somewhere else, and the Hi was an acknowledgement between two blokes in a similar situation | ||
| C • is this the blokey version? 2 | ||
Saturday Apr 5 | ||
| Run 1:02:00 [3] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| morning run with mace. feeling pretty good except just a little dizzy
fun loop through Pennant Hills. GREAT to be running. new shoes, awesome. Brooks are on such a good thing with this model. pray to the shoe goods they dont screw it up | ||
| Note | |
| Cracker Poker night last night with the boys. Line-up included the Young Gun, Sickdog, the Expecting, the Latin Lover, the Pro, Mr Smooth and the Champ. The Latin Lover cleaned up, great banter all night.
then the Big M came home and ceased an opportunity to take advantage of an intoxicated the Champ wit a pair of scissors | ||
Friday Apr 4 | ||
| Cycling (commute) 1:16:00 [3]36 km (2:07 / km) | |
| shoes: Felt 70 | ||
| pretty tired now | ||
Thursday Apr 3 | ||
| Cycling (commute) 1:20:00 [3] | |
| shoes: Felt 70 | ||
| long one dealing with the winds | ||
Wednesday Apr 2 | ||
| Cycling (commute) 38:00 [3] | |
| shoes: Felt 70 | ||
| back home only. tired, stressed. ankle starting to feel better. thought running would be fun again today. good sign. | ||
Tuesday Apr 1 | ||
| Cycling (commute) 36:00 [3]18 km (2:00 / km) | |
| shoes: Felt 70 | ||
| quick ride in. abused by some truckie who is clearly going to always miss the 3seconds I delayed him for at some lights.
ankle feeling better though still feel it. took a celebrex last night too. going to spend the week off running. | ||