Training Archive: Fat RatIn the 31 days ending 2007-01-31:
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| 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 | T | W | ||||||||||||||||||||||||||||||||||
Tuesday Jan 30 | ||
| Cycling intervals 38:00 [4] | |
| Mac Uni gym stationary bikes
4 x 8 min, 2 min light recoveries avg HR (approx.) - 171, 174, 175, 178 Max 181 Made a puddle. | ||
| Cycling warm up/down 20:00 [1] | |
| and a big stretch which felt awesome. | ||
| Note | |
| Physio again today. Its progressing. Have a rehab plan of progression now. | ||
| C • Rehab 1 | ||
Sunday Jan 28 | ||
| Water run 58:00 [3] | |
| included 8 x 50m of solid Crakey efforts and 100m (in just under 2min) | ||
| C • crakey efforts? 3 | ||
Friday Jan 26 | ||
| Cycling 24:00 [5] | |
| wind-trainer. 16 x 1min 30s recovs. | ||
| Cycling warm up/down 20:00 [3] | |
Wednesday Jan 24 | ||
| Cycling 30:00 [1] | |
| Light spinning followed by lots stretching and eccentric calf exercises.
Hurts even to row! Such a shit. | ||
| Water run intervals 28:00 [4]0.58 km (48:17 / km) | |
| 6 x 3 min with 2 min float (easy water run as opposed to an actual float). | ||
| Water run 26:00 [3] | |
| included 100m of freestyle, actually felt like i could swim. most was watching kids trying not to fall off on a massive blow-up obstacle course over the water. this old dude doing it was a crack up tho. | ||
Tuesday Jan 23 | ||
| Note | |
| Saw physio today
reckons achilles tendonitis, no surprises there. Not worried about other pain, reckons its probably tendinous. Keeping a low profile for a while. | ||
Sunday Jan 21 | ||
| Cycling 2:29:00 [3]67 km (2:13 / km) | |
| Akuna Bay - Church's Point - Spit Bridge.
Bloody hot today. Bit lazy and tired in parts. Left knee bit sore at ITB insertion. Had to get off and stretch a few times. Achilles irritable. | ||
Saturday Jan 20 | ||
| Cycling 1:32:00 [3]41.2 km (2:14 / km) | |
| Bobbin Head - Mt Colah loop
9'02 up Bobbin | ||
| Run 7:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Just a tester run, but the length of the run pretty much tells you how successful it was.
leg feels quite bad today, achilles sore, but also feels sore up the fibula. i hope its just sympathasing with kez and not actually the same as him. | ||
Friday Jan 19 | ||
| Note | |
| (rest day) | ||
| Crackers? | ||
Thursday Jan 18 | ||
| Run warm up/down 26:00 [2] | |
| shoes: Nike flats | ||
| Cycling intervals 24:00 [5] | |
| Intervals on bike. 16 x 1min, 30s recoveries.
Perhaps could have ran this, but ankle didnt feel very good in warm up so bailed and rode it on the wind trainer instead. Smashed me up a bit. | ||
| Note | |
| off ibuprofen | ||
| C • What?!! 2 | ||
Wednesday Jan 17 | ||
| Cycling 1:28:30 [3]41.22 km (2:09 / km) | |
| Bobbin Head - Mt Colah loop.
9'32 up Bobbin. Felt quite good/strong today. | ||
Tuesday Jan 16 | ||
| Run 1:01:00 [3] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| shortened Jurassic loop with Robbie. Felt good, solid pace. Put cardboard in heel of left shoe to alleviate achilles stretch
twinge ankle again. I really need to tape for every run. | ||
Monday Jan 15 | ||
| Orienteering 15:40 [5]*** 3.2 km (4:54 / km) | |
| spiked:10/12c shoes: New Balance 872 OR | ||
| Sydney Parks race. "The Park"
Pushed hard, felt a little flat but think I ran ok. Absolutely ballsed up 2nd last control though, lost about a minute. Stilll I was about 1'50 behind Olav the winner. International field again today. 5th. | ||
| Run warm up/down 20:00 [2] | |
| shoes: New Balance 872 OR | ||
| tring to look after achilles and warm-up /tretch quite a bit. | ||
Sunday Jan 14 | ||
| Run 39:00 [3] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| Run with Mace for part up in Comboyne. Nice and cool... Doesnt quite count for altitude training though. | ||
Saturday Jan 13 | ||
| Run 30:00 [3] | |
| with Mace along beach near Seal Rocks. Seal Rocks is really cool, even saw dingos.
Sand is quite good for the achilles. | ||
Friday Jan 12 | ||
| Cycling 1:33:00 [3]41.6 mi (2:13 / mi) | |
| Bobbin Head - Mt Colah loop by self. Not real strong at the moment. Probably need a session a week in the hills on the bike.
10'21 up BB hill. Achilles ok on bike, feel it standing up and pushing hard though. | ||
Thursday Jan 11 | ||
| Note | |
| (rest day) | ||
Wednesday Jan 10 | ||
| Summer Series 25:00 [2]*** | |
| spiked:13/14c (injured) shoes: New Balance 872 OR | ||
| Left achilles very sore, so jogged a little and spent a lot of time walking. | ||
Tuesday Jan 9 | ||
| Run 44:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Jog with BenDover | ||
| Run warm up/down 35:00 [2] | |
| shoes: Reebok XC Waffles | ||
| Run intervals 20:00 [4] | |
| shoes: Reebok XC Waffles | ||
| Intervals
4 x 1km off 6min - North Ryde grass track 3'19, 3'16, 3'14, 3'12 Felt ok, bit tough by self and felt yesterdays race. Left ankle, expecially achilles stiff. icing quite a bit the last week. | ||
Monday Jan 8 | ||
| Orienteering race (Sydney Parks Race 2) 15:25 [4]*** 2.99 km (5:09 / km) +120m 4:18 / km | |
| spiked:10/11c shoes: Reebok XC Waffles | ||
| Park race
Felt awesome, and orienteered quite well. Bout time... | ||
| C • Allright! good to see fatrat, ... 1 | ||
| Run warm up/down 15:00 [1] | |
| shoes: Reebok XC Waffles | ||
Sunday Jan 7 | ||
| Run 50:00 [3] | |
| shoes: Mizuno Wave Creation 5 | ||
| with BenDover, pretty solid, mainly single track. | ||
| Run 1:59:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Canberra morning run after the wedding.
With Jase, Shep, Andy, Scotty, Jo and Cassie. Nice run, had a good conversation with Jase and Shep about posting a lot of tired comments. Came to the conclusion I dont plan rests well and dont eat enough meat. Need to harden up on the meat. | ||
Saturday Jan 6 | ||
| Run warm up/down 18:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| on my way to do some intervals, but back has really ceased up and get quite bad sciatica (?) down my right leg, enough to put an end to the session I had in mind. Has been getting worse the last few days. Originally threw my back out on NY day.
After the run did a lot of hamstring stetching which allows me to manage it. Would just love to get it cracked tho. | ||
Friday Jan 5 | ||
| Orienteering race (Ultimax 5 Days - 3) 45:00 [3]***** | |
| spiked:10/18c shoes: New Balance 872 OR | ||
| FRWD GPS
Gumble. Must admit I completely threw in the towel today. didnt start well as I forgot to clear and check so ran back to do that and then through the start again as quickly as I could. First control no problem, then missed the second in what seems like I just looked the wrong way. I thought I knew where i was going but obviously not. Then 3rd was fine and bolted to the 4th with no real plan. Lost a minute or so then took a really bad route choice around a hill and just cracked, trying to run continually over small rocks on the ground. It was bloody hot and I just packed it in. Jogged walked the rest of the course and not vry cleanly either. | ||
| Run warm up/down 12:00 [3] | |
| shoes: New Balance 872 OR | ||
Thursday Jan 4 | ||
| Run warm up/down 15:00 [2] | |
| shoes: New Balance 872 OR | ||
| Orienteering race (Ultimax 5 Days - 2) 44:00 [5]*** | |
| spiked:19/20c shoes: New Balance 872 OR | ||
| FRWD GPS
Kahli's Rocks. Pretty good run today despite the placing. Mass start event with two loops and lucked out a little with the very distinctly slower loop. Pack made an error going to 4th and I picked it up before most others and then led the next 5 controls or so which was really fun. Kept solid o but just wasnt strong enough in the terrain and hills for a high placing. | ||
| Run 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Easy jog with RunO through Orange. | ||
Wednesday Jan 3 | ||
| Event: Ultimax 5-Days | ||
| Orienteering race (Ultimax 5 Days - 1) 22:00 [4] | |
| shoes: New Balance 872 OR | ||
| FRWD GPS
Kahli's Rocks, sprint. Started really well and for the most part orienteered really well with good speed. Just made a proper mess of it at other times. While I can blame a mis-mapped log pile for a little, the most was of my own doing. Not a great start to the year but I did actually feel reasonably comfortable in the forest and on the map which I take as a good sign. Its not normally like that. | ||
| Run warm up/down 20:00 [2] | |
| shoes: New Balance 872 OR | ||
Tuesday Jan 2 | ||
| Run warm up/down 20:00 [2] | |
| shoes: New Balance 872 OR | ||
| Orienteering race (Sydney Park Race 1) 23:00 [3]*** | |
| spiked:9/12c shoes: New Balance 872 OR | ||
| Ball's Head
no idea. | ||
Monday Jan 1 | ||
| Run 58:00 [3] | |
| shoes: Mizuno Wave Creation 5 | ||
| without limits inspired run up Terry Ck to road by self.
record... in keeping with the theme. | ||
| Water run 5:00 [1] | |
| Gym 1:00:00 [1] | |