Training Archive: Fat RatIn the 31 days ending 2006-07-31:
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| 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 | S | S | M | |||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Orienteering intervals 19:00 [4]*** | |
| shoes: Mizuno Wave Creation 5 | ||
| Night orienteering - Sydney Park
Part of the Stingers training. Tried to focus on keeping really clean and perfect o. did a pretty good job. was pretty tired, legs not great for sprint style o | ||
| Run warm up/down 41:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
| to and from Jose and Phoebes | ||
Sunday Jul 30 | ||
| Orienteering 45:00 [4]*** | |
| shoes: Puma Complete Trailfox | ||
| Glenburn Creek
As Hoggster said: "Did a mass start training excercise with grant & fatrat -- mace & shannon & ineka came as well. Did a decent warmup, and then ran pretty solidly. Ben spat the dummy and walked home because he didn't like jumping over logs." | ||
| Orienteering warm up/down 15:00 [2] | |
| shoes: Puma Complete Trailfox | ||
| before spitting the dummy | ||
Saturday Jul 29 | ||
| Orienteering warm up/down 15:00 [2]*** | |
| shoes: Puma Complete Trailfox | ||
| Sparrow Hill | ||
| Orienteering intervals 1:25:00 [4]*** | |
| shoes: Puma Complete Trailfox | ||
| Sparrow Hill
Intervals with CandyMan. short controls - Middle distance type training for first half then some longer legs. pretty low vis and some real tricky stuff. was pretty tough and really fun. great training. THanks Frogga. | ||
Friday Jul 28 | ||
| Run 31:00 [1] | |
| shoes: Mizuno Wave Creation 5 | ||
| the post Andy Hill run run is hard | ||
Thursday Jul 27 | ||
| Run intervals (Andy Hill Run) 10:00 [4] | |
| everybodies doing it | ||
| C • hard 4 | ||
Wednesday Jul 26 | ||
| Run warm up/down 40:00 [3] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| Run hills 20:00 [4] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| Bastard Hill
Stingers Training - kept solid 6 efforts up bastard hill with Prong, Phoebe and Jose. Didnt push too much, more of a strength session 1'45; 1'45; 1'38; 1'44; 1'42; 1'37. jog down recovery - not sure how long it is. this hill seems to suck air away from your mouth, its always so hard to breath on this one. my legs are hurting a lot for an easy week. | ||
| C • Where 3 | ||
Tuesday Jul 25 | ||
| Run warm up/down 10:00 [1] | |
| shoes: Nike flats | ||
| Cycling (Spinning) 15:00 [3] | |
| Cycling intervals (Spinning) 45:00 [5] | |
| i cant believe how hard this was! and the woman in front didnt sweat at all, which was a miracle but lucky otherwise the make-up would have ran all down her face.
very hot, sweated heaps. | ||
Monday Jul 24 | ||
| Run warm up/down 10:00 [3] | |
| shoes: Puma Complete Trailfox | ||
| Orienteering 33:00 [4]** | |
| shoes: Puma Complete Trailfox | ||
| Tempo/Long intervals session.
Homebush Park with Prong, Glenn, Phoebe and Jose Good fun, and nice to get out and run with a distraction again. Some ripper route choice legs if i do say so myself. Physically felt alright, a bit flat and certainly wasnt setting the world alight. solid session tho. | ||
Sunday Jul 23 | ||
| Run 1:04:00 [3] | |
| shoes: Mizuno Wave Creation 5 | ||
| with Mace, Olympic Park.
pretty slow think this is going to be a very easy week. just take it as it comes. certainly not motivated to do anything around crappy sydney streets | ||
| C • Crappy Sydney Streets 1 | ||
Saturday Jul 22 | ||
| Cycling 1:52:00 [3] | |
| with Prong and Dari
Lindfield - Akuna Bay return. Felt alright. Was a bit weird when i worked hard up the hills - really had to breath hard, legs felt fine. normally its the other way. maybe soft terrain in europe and canada strengthened me up. no explosive strength tho, the boys left me for dead on the sprint. still a woos down the hills, was absolutely petrified going down to Akuna on the wet roads | ||
| Run 30:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
| easy jog. thought i need to run a little after the ride and before i kill my legs tomoz. | ||
Friday Jul 21 | ||
| Run 1:10:00 [3] | |
| shoes: Puma Complete Trailfox | ||
| Concord Hospital loop - pooring rain
very wet. and legs feeling a sore. think the hard ground is hurting me already. | ||
Thursday Jul 20 | ||
| Run 40:00 [3] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| back running around home, always hard after a while away. thankfully feeling awesome physically so want too bad. no real jet lag issues. | ||
Wednesday Jul 19 | ||
| Note | |
| (rest day) | ||
| Back in Sydney - needed to just chill. didnt help that i had to run around all day because my bags were lost at LAX with my house and car keys in them! | ||
Tuesday Jul 18 | ||
| Note | |
| Disappearing days
Today pretty much disappeared, some where between LAX and the International Date Line | ||
Monday Jul 17 | ||
| Cycling 1:30:00 [2] | |
| easy ride around Vancouver. near UBC and along the beach. | ||
| C • margo 2 | ||
Sunday Jul 16 | ||
| Run warm up/down 10:00 [1] | |
| shoes: Puma Complete Trailfox | ||
| Orienteering race 1:24:00 [4]***** | |
| spiked:15/20c shoes: Puma Complete Trailfox | ||
| Western Canadians - Long (shortened), 2nd
Disaster day really. Ran really well except when making a mistake. :) The first I partly blame the map although I originally thought the slope went the other way. Second I blame on me being lazy, and the third the map and course just beat me. Ended up about 10min behind winner - Magnus, the first mistake cost me over 7 min tho. Terrain was really cool negative topography. Pretty hardcore. Anyone wanting some good training should come to Whitehorse, heaps of great maps, all close! | ||
| C • Whitehorse visit 4 | ||
Saturday Jul 15 | ||
| Run warm up/down 15:00 [1] | |
| shoes: Puma Complete Trailfox | ||
| Orienteering race 32:00 [4]**** | |
| spiked:13/14c shoes: Puma Complete Trailfox | ||
| Western Canadians - Middle, 3rd
Had a really good run, almost, thought I adjusted to the terrain quite well. Was a bit of rock around and really fun. I did make a bad error though, on a long leg, pretty much thought i could bash straight through green (like the rest of the course) but I think it was thinker on the down slope. Ended up being a pansy and dipping into it and pulling out a couple of times. Didnt commit either way and lost 2min, was just over 2min down on winner, theShadow. | ||
| Note | |
| Cafe Lovers - downtown Whitehorse
Another great cafe near corner of 1st and Main. They use Bean North beans. In fact Whitehorse has some pretty cool cafes and restaurants. Ate Bison and Arctic Charr whilst here too (Whitehorse not this cafe that is). | ||
Friday Jul 14 | ||
| Event: Western Canadian Orienteering Championships | ||
| Cycling 1:40:00 [2] | |
| rented MTB out to model and around lake. | ||
| Orienteering 34:00 [3]**** | |
| shoes: Puma Complete Trailfox | ||
| model event
had a trundle around, control is wrong spot was a bit disconcerting. terrain really cool but steep and soft underfoot, really tough. | ||
| Run warm up/down 14:00 [1] | |
| shoes: Puma Complete Trailfox | ||
| Orienteering race 12:00 [5]*** | |
| spiked:14/14c shoes: Puma Complete Trailfox | ||
| Western Canadians - Sprint, 1st
Really good run, no mistakes really at all. On the edge a couple of times, pushed pretty hard though and despite feeling flat beforehand felt pretty good. | ||
Thursday Jul 13 | ||
| Cycling 3:30:00 [2] | |
| Whitehorse, Yukon, Canada
long day on the rented MTB around Whitehorse and out to a wildlife preserve. pretty nice, but pretty tired. | ||
| Note | |
| Cafe Lovers - Bean North, north of Whitehorse
Awesome little cafe in the middle of nowhere. Its a must stop. Organic and free-trade (big deal over here anyway). | ||
Wednesday Jul 12 | ||
| Run 32:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
| another easy jog along Bow River, with a 1min hard surge uphill. worried legs wont like running this weekend. | ||
| C • Enjoy 2 | ||
Tuesday Jul 11 | ||
| Run 39:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
| Bow River, Calgary, Canada
easy run with Mace down and along Bow River. | ||
| Note | |
| Calgary Stampede
Biggest Rodeo in the world - the reason why the call it COW town. Too much country... http://www.calgarystampede.com | ||
Monday Jul 10 | ||
| Note | |
| Columbia Icefields, near Jasper, Canada
Absolutely awesome, massive glaciers, and largest single mass of ice outside the poles. Quite a drive from Calgary, but the Icefields Parkway is supposed to be one of the most spectacular drives in the world. Seemed like it... http://www.columbiaicefields.com | ||
Sunday Jul 9 | ||
| Note | |
| (sick) | ||
| Alcohol induced | ||
| C • Soft! 5 | ||
| Run 1:23:00 [3] | |
| shoes: Mizuno Wave Creation 5 | ||
| Calgary, Canada
run along Bow River with Mark Gregson - including a mudslide adventure | ||
| Note | |
| Cafe Lovers
Extreme Bean, Calgary Canada Thanks to Mark Gregson, I had a nice coffee. Met Bill Jarvis - an ex Citychase winner. Good to get some tips, may work with calgary team - they have an aussie chick in it anyway! | ||
Saturday Jul 8 | ||
| Note | |
| Harvey - Guza wedding
Long day - not restful, but no training. Although my posing for photos has been worked on quite a lot. Bit of dancing at the reception, but the memory is all a bit blurry. Great night though. | ||
Friday Jul 7 | ||
| Run tempo (Mountain Altitude Run) 38:00 [4]5.7 km (6:40 / km) +700m 4:08 / km | |
| shoes: Mizuno Wave Creation 5 | ||
| Sulphur Mountain, Banff, Canada
http://www.banffgondola.com/ Really solid run up the steep climb. Saw deer, squirrels, something similar to squirrels and big-horn sheep on the way up. Pretty cool. Top was altitude of 2270m Absolutely spectacular at the top! Gondola on the way back. | ||
| C • 2 | ||
| Run 43:00 [3] | |
| shoes: Mizuno Wave Creation 5 | ||
| Banff, Canada
With Mace around Banff, Banff Springs Hotel to Marsh boardwalks and caves and back. | ||
| Run 6:00 [1] | |
| easy jog at the top of Sulphur Mountain | ||
Thursday Jul 6 | ||
| White-water Rafting 30:00 [3] | |
| White-water rafting on Bow River, Canmore
Actually out for quite a while, probably actually in boat for 80min at a guess. Awesome fun, awesome scenery. Brokeback Mtn country tho so you need to watch your back. http://www.canmoreraftingcentre.com/half_day.htm#h... | ||
| C • Run Sunday 3 | ||
Wednesday Jul 5 | ||
| Run 1:15:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
| Vancouver, Canada
Up at 6am for run with Mace. Down through Gastown then out and around Stanley Park. Magic start. | ||
| Note | |
| Cafe Lovers - Vancouver, Canada
Actually found what seemd a reasonably uncommercial little cafe in Vancouver - Bojangles Cafe - on the Waterfront. Coffee not bad, but think the cafe section will close. My definition of good coffee, and North Americas doesnt seem particularly close. | ||
| C • coffee 2 | ||
Tuesday Jul 4 | ||
| Note | |
| Long long travel day. Train - Gothenburg to Copenhagen (actually 3 cos the swedes had train trouble). Flight - Copenhagen to Heathrow. Flight (late) - Heathrow - Vancouver
Found police line and 3 cop cars/vans lights flashing opposite stingy little hostel. North America... | ||
Monday Jul 3 | ||
| Orienteering 1:14:00 [3]**** | |
| shoes: Puma Complete Trailfox | ||
| Training run thanks to the thoughtfulness of the Axe (Gothenburg), who despite not being at his flat, still organised for us to stay there and leave maps etc in case we wanted to train.
I actually felt like shit - after a long train ride from Halden - over 2 hours longer than planned - cos the Norwegian train broke down. But inspired by the efforts of the Australian JWOC team!!!! I made it out. And it was pretty nice, and felt pretty good. | ||
| Note | |
| Cafe Lovers - Gothenburg, Sweden
Actually walked passed Shep's cafe - without realising it - Cafe Husaren. It rang a bell, but couldnt remember name, nor get on the net and wasn't feeling particularly great. So I feel I have missed out, and let people down as I am unable to either confirm or deny Shep's claims about the jattebulle. Sorry. | ||
Sunday Jul 2 | ||
| Run 1:20:00 [3]* | |
| shoes: Mizuno Wave Creation 5 | ||
| In and around Halden, Norway, on o map.
Felt like shit. | ||
| C • Gps 2 | ||
| Note | |
| Cafe Lovers
Can't afford coffee in Norway, so cant tell if its good or bad. | ||
| C • Hi Mace! 2 | ||
Saturday Jul 1 | ||
| Orienteering race 57:00 [4]***** | |
| spiked:12/16c shoes: Puma Complete Trailfox | ||
| Camp Champs - well for the juniors. I just ran after with EMIT.
Had quite a good race, started conservatively and got stronger and stronger as went on. Made a silly error in a complex part, by not following compass close enough. relocated quite well tho. maybe lost 2.5min. in total lost maybe 4.5 min, some of them just in the circle, but controls were pretty much hidden - and admittedly by the Halden Junior who put them out. The Juniors really struggled, and I wasnt embarassed by any of them.... phew! Tired as usual, and this terrain really exagerates it. | ||
| Run warm up/down 20:00 [1] | |
| shoes: Puma Complete Trailfox | ||