Training Archive: Fat RatIn the 30 days ending 2008-06-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| 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 Jun 30 | ||
| Note | |
| (rest day) | ||
| plan is to have a very light recovery week | ||
Sunday Jun 29 | ||
| Cycling 1:55:00 [2] | |
| shoes: Felt 70 | ||
| cruisy ride into un i to check rats, back via some random route over Gladesville Bridge | ||
| Run intervals 6:00 [4] | |
| shoes: Brooks Racer ST happy yelow | ||
| had thought about getting back into some intervals all week, and thought Sunday avo may be the day. pretty pathetic effort, but i really just wanted to stretch out and get the body a little ready for some faster stuff again. there was absolutely no plan so in a way i was happy i got out the door, let alone doing a few 400s.
4 x 400m with 1min recovs 78, 75, 72, 71 | ||
| Run warm up/down 29:00 [2] | |
| shoes: Brooks Racer ST happy yelow | ||
Saturday Jun 28 | ||
| Run long 1:42:00 [3] | |
| shoes: Brooks Trance | ||
| day at uni so decided to run in, bit worried about knee, but it didnt start hurting til 40min, and never got bad.
cracker run actually. down to lane cove then off at Field of Mars (awesome place to run, we should have a sprint down there) then on to some random tracks following a creek line that spat me out at Top Ryde shopping centre, well the construction site. few little back streets then down through Meadowbank TAFE (we should have a sprint map of this, looks pretty good) then across to Rhodes, Olympic Park and Lidcombe. Not bad at all. backpack run light ankle brace til 75min, then the digging in got too much | ||
| C • Field of Mars 2 | ||
Friday Jun 27 | ||
| Cycling (commute) 1:26:00 [4] 43 km (2:00 / km) | |
| shoes: Felt 70 | ||
| [written after the ride their - 44min] - pushed real hard this morning. gave myself first chance to go under 90 for the return trip
[written at the end] - left uni after 7pm so traffic was light, which probably helped. pushed real hard, even harder when i thought i could hold over 30k/h. according to bike computer, finished right on 86min for the 42.86km, but weird thing is avg speed reads 30.7k/h, what the....? | ||
Thursday Jun 26 | ||
| Cycling 1:32:00 [3] 43 km (2:08 / km) | |
| shoes: Felt 70 | ||
| slow, tired, windy | ||
| Run (Fairyland Loop) 46:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Loop with Andy, Jose, Phoebe and Glenn. Met after for some delicious pizza with Margo and company. Jose even turned off the tv for some quality discussion
knee still a bit sore. starting to feel reasonable running again generally though, have felt pretty crap since Paddy Pallin | ||
| C • Pizza 4 | ||
Wednesday Jun 25 | ||
| Run 44:00 [3] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| Early morning run, wanted it to be a longish one but left knee still wasnt having any of it. Need to work on it more. | ||
Tuesday Jun 24 | ||
| Cycling (commute) 1:35:00 [3] 43 km (2:13 / km) | |
| shoes: Felt 70 | ||
Monday Jun 23 | ||
| Swimming 30:00 [3] 1.2 km (25:00 / km) | |
| Mac Uni pool, early morning with Mace | ||
| Cycling (commute) 1:30:00 [3] 40 km (2:15 / km) | |
| shoes: Felt 70 | ||
| absolutely freezing | ||
Saturday Jun 21 | ||
| Run long (Otford to Bundeena) 3:22:00 [3] | |
| shoes: Brooks Trance | ||
| with Seb, Mace and Andy.
Tacked on quite a bit at the end, mainly getting lost on some small tracks around Bundeena. Knee quite sore by the end. | ||
Friday Jun 20 | ||
| Cycling (commute) 50:00 [3] 22 km (2:16 / km) | |
| shoes: Felt 70 | ||
| slightly different route, Rhodes bridge instead of pedestrian bridge.
Sick of the morning headwind, though better than an evening one. | ||
Thursday Jun 19 | ||
| Cycling (commute) 1:35:00 [3] 45.4 km (2:06 / km) | |
| shoes: Felt 70 | ||
| Run 50:00 [3] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| Organised night run with Jose, Phoebe, Andy and Seb. Good turn out even though it pissed down. Was a jog around the Fairyland loop, have to keep this Thursday night going.
with ankle brace | ||
Wednesday Jun 18 | ||
| Run 33:00 [2] | |
| shoes: Brooks Racer ST happy yelow | ||
| easy jog around Lidcombe. Knees are a bit sore.
In a super grumpy mood, crap day at uni. | ||
Tuesday Jun 17 | ||
| Cycling (commute) 1:43:00 [3] 45.4 km (2:16 / km) | |
| shoes: Felt 70 | ||
| have confirmed my rear light battery is flat, but annoyingly is goes on when you turn it on, then turns itself off when it realises the battery is flat, by which time the light in at the back of the bike and you dont notice. stupid.
realised how much I needed to put on a new front brake pad last night. I can almost stop now (the rear needs a clean up I think) | ||
Monday Jun 16 | ||
| Cycling (commute) 1:48:00 [3] 45.5 km (2:22 / km) | |
| shoes: Felt 70 | ||
| pretty tired on the way there, and got absolutely drenched on the way home. BOM radar told me there was nothing, but within 20 s I had contradictory evidence.
ankle has held up well, it got a little swollen by the end of the day after a day in the lab, which is kinda normal. so pretty happy with that. my big toe toe nail on the other hand has gone black with anger and is threatening to depart. | ||
Sunday Jun 15 | ||
| Event: Paddy Pallin 6 hr Rogaine | ||
| Adventure Race race (Paddy Pallin 6hr Rogaine) 5:49:00 [4] ** 46 km (7:35 / km) +1900m 6:17 / km | |
| spiked:46/48c shoes: Brooks Adrenaline ASR 7 | ||
| with Andy.
We had a cracking race, pace was high the whole way. Measured 46k using string and ruler, so a bit of an underestimate perhaps (Glenn measured 44k on his GPS, suspect we covered a bit more than them). Pretty cool morning but warmed up reasonably quick. Pretty conservative for the first hour and didnt see many teams at all. Headed out to the North-west section for an out and back, picked up 5 controls in the first hour, easily our worst hour but we knew that. Some absolutely gorgeous views and a super cool run in a canyon, its a pity more teams didnt get out there (control 80). Second and third hours we picked up the pace and only stopped after 1.5 hours for a quick feed. Picked up 7 and 10 controls in those hours, running the south-west corner and then looping back in towards the hash house. We started altering our course in the third hour, but the whole race, the only changes we made were adding on extra controls. Kept the pace well for the fourth hour, kept nailing every control, even to the point of running 1km sections in the carpet-floored pines and hitting controls within a few metres. At this point we looped south again and after a couple of climbs started to tire. At the four hour point we sat for our first really decent feed. Fifth hour was still solid, kept picking up controls but this included our worst bush section (in terms of not as pleasant to run in) and our worst mistake (about 2 min looking in a parallel gully). Most of this was just heading north to the east of the HH, but west of the big canyon. Sixth hour I started to tire, and started to make nav errors, except they werent errors cos Andy was on top of it and picked everything up before they became an hour. I finally hit a wall at 5.5 hours, but after a couple of mins of food, got going again and ran pretty quick to the finish. All in all, a pretty fautless rogaine. Would have been devastated if we didnt win. | ||
| C • Only 4 | ||
Saturday Jun 14 | ||
| Run (Fairyland Loop) 52:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Thought I should probably test my ankle before Paddy Pallin tomorrow. It was fine, warmed up alright. Ran with ankle brace on as well as I think I will take it out, at least for the last couple of hours tomorrow. Ankle has been treated pretty well the last couple of days - ice baths, drugs, massage, stretching, arnika rubs....
Fairyland loop was fun, guess it will become a regular. did a bit extra than normal figuring out where is the closest to start/end the loop. | ||
Friday Jun 13 | ||
| Cycling (commute) 1:50:00 [3] 46 km (2:23 / km) | |
| shoes: Felt 70 | ||
| first commute from Lane Cove to Uni return.
Ride is ok, little traffic heavy in a couple of spots. Pretty tired and lazy on ride there, but ride home was with gusty tail winds and it was a blast. Other than my light running out of battery (!!) it was a cracking ride home. | ||
Monday Jun 9 | ||
| Note | |
| ankle very sore, no running.
drove home, spent over 26 hours in the car over the weekend, crap! | ||
Sunday Jun 8 | ||
| Orienteering (Winter Classic) 1:18:02 [4] ***** 11.3 km (6:54 / km) +400m 5:52 / km | |
| spiked:17/20c shoes: Brooks Adrenaline ASR 7 | ||
| Day 2 Winter Classic / Badge Event on Kooyoora.
Bloody fantastic, what a map / area. It was just a joy. Had a reasonable run, think sub 75 was possible, but would have been a cracker run. Started with a minute mistake, not good, thinking the green wasnt much! adjusted pretty quickly, and didnt make that mistake again. really pleased with how i ran, especially on the longer legs where i seem to have taken time out of the field on most of them. Until no. 9 where i went over on my bad ankle, not real bad but hurt for the next few controls, probably slowed me down 30s or so over the next 3 controls. maybe contributed to my parallel error on 10 which cost me another 25s. Got back on track and ran really well again until i made my most annoying mistake on 14, losing a minute in the circle. took the wrong route choice on 16, going straight over the hill instead of round. only lost 30s to Bruce but suspect i lost more like a minute. and lost 9s on the finish chute (I took 35s) - I have no idea how i lost that much time there! no warm-up, no cool-down. | ||
| C • Finish chute 1 | ||
| Note | |
| looked at the Archibald Prize entrants at Bendigo Gallery. Honestly thought most of them were pretty crap. | ||
Saturday Jun 7 | ||
| Event: Winter Classic, Kooyoora/Mt Korong | ||
| Run 51:00 [3] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| jog from the Neve's Bullengarook house on the soaked tracks with Kez and Mace for parts.
Felt quite good and stretched out a few times. | ||
Thursday Jun 5 | ||
| Run (commute) 1:25:00 [3] | |
| shoes: Brooks Trance | ||
| Decided running to work would be the most likely way I could make myself fit in a run, and so I did.
On the whole its quite a nice run, although a bit dull towards the end, less stressful with traffic than riding too. Of course it would have been much nicer without a heavy backpack on, but ran surprisingly well and hard given I did have one. | ||
| Cycling (commute) 37:00 [3] 18 km (2:03 / km) | |
| shoes: Felt 70 | ||
Wednesday Jun 4 | ||
| Cycling (commute) 40:00 [3] 17 km (2:21 / km) | |
| shoes: Felt 70 | ||
| wetter, so much so I bailed out of the homebound journey by bike. | ||
| Note | |
| Ankle is now feeling alright again - thanks Celebrex!
I can tell I'm ready to run again when I start spontaneously running down the corridor at work, as happened today. I did try to get up early and run, but it just didnt happen, problem is i have to start a run before 6am to fit it in. Wanted to run in the evening but the rain and getting home late dampered that idea too. | ||
Tuesday Jun 3 | ||
| Cycling (commute) 1:20:00 [3] 35 km (2:17 / km) | |
| shoes: Felt 70 | ||
| wet | ||
Sunday Jun 1 | ||
| Event: The Great NOSH Footrace | ||
| Run 33:00 [2] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| entered for NOSH but ankle not great lately. Mace ran so I jogged from the finish back a few k's then waited for Mace and ran with her.
Ankle feeling ok. | ||