Training Archive: Fat RatIn the 31 days ending 2007-07-31:
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| 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 | T | ||||||||||||||||||||||||||||
Tuesday Jul 31 | ||
| Cycling intervals (RevMaster) 55:00 [5] | |
| ahr:165 max:181 | ||
| Annoying instructor, think its the same one Mace complained about. Nevertheless manged to hammer myself.
EPOC: 230.0 Training effect: 4.8 | ||
| C • Spin Class? 2 | ||
| Run warm up/down 12:00 [3] | |
| solid warm-up as was running late. run was up and back to Mac gym. | ||
| Gym 35:00 [3] | |
| usual gym type session for me.
bike warmup, then rower. then mainly core and ankle/calf/jump stuff. plus some push-ups cos im so weak its ridiculous | ||
Monday Jul 30 | ||
| Run 32:00 [2] | |
| shoes: Brooks Adrenaline ASR | ||
| easy jog on a new route through the 2 sports grounds. its quite a nice run as the sunsets in the cold
EPOC: 32 Training Effect: 2.3 | ||
Sunday Jul 29 | ||
| Cycling long 1:49:00 [4] | |
| ahr:147 max:176 | ||
| Ride with Kez from yellow sub to Bugendore (via Lake, airport, Sutton Rd, and another Rd)
After the initial chat and warm-up, around the airport, the pace got solid, and it was pretty much a steady rise for the rest of the way. Felt like a tempo effort the whole way almost. A bit inspired by LeTour I think. Kerrin complained about my accelerations, but I reckon Cadel could have gone with them. EPOC: 162.0 Training effect: 4.1 | ||
Saturday Jul 28 | ||
| Run 1:21:00 [3] | |
| ahr:125 max:169 shoes: Brooks Adrenaline ASR | ||
| Cruisy run around the Wombeyan Caves area with Mace. Was really quite cool. Run was interupted by numerous little caves, arches, waterfalls etc. Definitely worth going too, but an absolute hell of a drive from the Mittagong side. 60k in about 90min, drving pretty solid and only one near head-on.
EPOC: 29.0 Training effect: 2.2 | ||
| C • tunnel 2 | ||
Friday Jul 27 | ||
| Run 35:00 [3] | |
| ahr:128 max:148 shoes: Brooks Trance | ||
| Easy run with Mace as it was getting dark. Into NP and concrete path then up first bit of Terry's Ck. last bit along side of Mac uni. | ||
| Gym 40:00 [3] | |
| gym | ||
Thursday Jul 26 | ||
| Run 1:02:00 [3] | |
| shoes: Brooks Adrenaline ASR | ||
| run with John in and around Rookwood. Felt like a lot of hard work keeping up with John. Hope it gets easier soon... | ||
| C • toast 1 | ||
Wednesday Jul 25 | ||
| Run 53:00 [3] | |
| shoes: Brooks Trance | ||
| Run by self out along Terry Ck. Felt alright but there is still a lot of crap I need to get out of myself and body seemed to struggle alot at times. | ||
Tuesday Jul 24 | ||
| Run 28:00 [2] | |
| shoes: Brooks Trance | ||
| very easy jog which was a shortened Paul Mac loop
Felt so good just to feel normal and be running. bit weak at the end, but definitely better | ||
Sunday Jul 22 | ||
| Note | |
| (sick) | ||
| Flu-ish still, today was a turning day though as felt better today than yesterday. went for a walk again today to get some fresh air, but again, it just made me feel shit. | ||
Friday Jul 20 | ||
| Note | |
| (sick) | ||
| crook still | ||
Thursday Jul 19 | ||
| Note | |
| (sick) | ||
| crook, in bed all day | ||
Wednesday Jul 18 | ||
| Run 1:30:00 [3] | |
| (sick) shoes: Brooks Trance | ||
| morning run with Robbie - he complained it was cold.
Ran ok but felt weak on the hills. Have a cold now which is getting worse and worse as the day goes on. Talked shop with Robbie at some cafe after the run. Talked about changing selection policy, athlete support, international program - it will now go entirely to the Arrows, Stingers and selected New Zealanders. | ||
Tuesday Jul 17 | ||
| Cycling 1:57:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Ride through Bobbin Head return the same way with Robbie for the most part. Quads felt very tired and spent the hills on the outskirts of struggleville | ||
| Run 29:00 [2] | |
| shoes: Brooks Trance | ||
| Easy jog in Rookwood. tried desperately to run slow enough to keep my HR under 140, but failed numerous times. HR seems quite high, hope I'm not getting sick. | ||
Sunday Jul 15 | ||
| Orienteering race (Oz Relay Champs) 49:00 [4]*** | |
| ahr:172 max:180 spiked:16/18c shoes: Brooks Adrenaline ASR | ||
| Oz Relay Champs - First leg
Had a pretty solid run, a little slow to start due to running 90 degrees to the first control for the first little bit, before I knew it, and without trying too hard though I was with the leaders. Felt a bit tired early though and thought it was going to be hard the whole way. Peeled off to some around the hill route choices early and probably didnt run as hard as I could whilst by myself. Surprised through to be only just behind the leaders coming back to the second spectator. Kept them in sight until the 2nd last control, where my indecisivness on a route choice probably cost me a minute. Held on to come back 3rd, about 3min down on Shep and Karl the 2 leaders. We then went on to come 2nd. Watch memory got full but up to 33min it was: EPOC: 197.0 Training effect: 4.5 | ||
| Run warm up/down 10:00 [1] | |
| shoes: Brooks Adrenaline ASR | ||
| C • Email 3 | ||
Saturday Jul 14 | ||
| Orienteering race (Oz Champs) 1:35:00 [5]**** | |
| ahr:175 max:184 shoes: Brooks Adrenaline ASR | ||
| Oz Champs
Ended up 10th, and it was a bit disappointing. I was a little sloppy on a couple of controls but only made real mistake (running into the circle not seeing the control and running out looking around for a bit before coming back - about 2 mins). Felt like I was pushing and running pretty well but then Waz did keep with me for a bit over half the course so it couldnt hve been too quick. Perhaps just lack the speed at the top still. So pretty pleased with run, just not the place. Started really well and caught Martin (2min - who was about to pull out) and Waz (4min) at about control 5. Got a bit sloppy then settled back down. Caught Greg on way to 15 before dropping the 2 mins at the control (all 3 of us did). Then ran ok again in through spectator. Dropped the other guys and lost a little time at the end of the long leg out of the spectator as couldnt make sense of the mapping at all. A bit slow to the end perhaps, but held it together reasonably. Karl passed me on way to 3rd last control which gave me a bit of a spur on for the last few controls. EPOC: 524 Training effect: 5 | ||
| Run warm up/down 15:00 [1] | |
| shoes: Brooks Adrenaline ASR | ||
Thursday Jul 12 | ||
| Orienteering race 30:00 [5]***** | |
| ahr:181 max:189 shoes: Brooks Adrenaline ASR | ||
| Middle Race as part of the carnival.
Feel like I have never run so hard in my life, pushed it out at the start and then caught some guys, including Tane who was running bloody fast so I never rested. Really hurt. Probably as a result of going too hard I was quite sloppy and lost around 4 min - don't know how the JWOC guys ran 23ish min for this length/quite similar course. Obviously not that fast... EPOC: 222.0 Training effect: 4.7 | ||
| Run warm up/down 18:00 [2] | |
Wednesday Jul 11 | ||
| Run 42:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Wenthworth Falls run with Peter Sheldon on way back out to dubbo. Such a great run, but it was freezing and we finished in the dark, but it was pretty nice. | ||
Tuesday Jul 10 | ||
| Run 38:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Run with Peter Sheldon through Lane Cove at night. Quite nice to be out in the park, not much running in there for a while. | ||
Sunday Jul 8 | ||
| Run 20:00 [2] | |
| shoes: Brooks Trance | ||
| Running around the Western Plain Zoos watching the JWOC sprint. Awesome event, great fun. | ||
Saturday Jul 7 | ||
| Event: JWOC 2007 | ||
| Orienteering race (NSW Champs) 1:42:00 [4]*** 14.4 km (7:05 / km) | |
| spiked:27/30c shoes: Brooks Adrenaline ASR | ||
| NSW Champs
Ended up 7th, 6min behind 2nd, but quite a long way behind the winner, Shep. Bit disappointed really as I thought I ran pretty hard and all up had quite a clean run, but to be so far behind Shep was a bit disgraceful I thought. I'm hoping that even though I felt okay, the fatigue from the marathon slowed me down quite a bit. Mind you, I know I'm not running really well (fast) and Shep is peaking, but still. See how next weekend goes... | ||
| Run warm up/down 16:00 [2] | |
| shoes: Brooks Adrenaline ASR | ||
Thursday Jul 5 | ||
| Run 32:00 [2] | |
| shoes: Brooks Trance | ||
| Arrived back in Sydney this morning, lucky to be on flight after a bombscare in Heathrow... they cancelled about 90% of flights, and were refusing to put people up for the night and telling them they had to book another flight without compensation...
Felt a bit shit house but went out for a run with Mace, she even showed me a lookout in Lance Cove NP I didnt know about, not far from home. | ||
Sunday Jul 1 | ||
| Cycling warm up/down 45:00 [2] | |
| warm up and cool down on hire bikes, which doubled as our transport to and fro, Chamonix for the race | ||
| Run race (Mont Blanc Marathon) 3:57:00 [4]42.2 km (5:37 / km) +2200m 4:27 / km | |
| ahr:171 shoes: Brooks Racer ST | ||
| Ouch! I actually had a good run and it wasnt as painful as I expected, at least for the most part. Over 2200m ascent and over 1200m descent.
Started a bit back from the front, part of my plan not to get caught up and try and race my first marathon, especially having been so sore all week. Pace was slow so managed to make ,y way up in sight of the leaders and found Andy. Even commented to him that it was slow. Course was quite flat for first 5km so got into a good rhythm. From then on slowly picked people off. Small climbs early I went through quite a few and downhills held position. Lots of annoying Salomon sponsored runners around just about getting a massage every 5k from their ridiculously big support crew. Fely good and kept the pace solid up a few climbs. First big climb (600m maybe) was strong until the last 100m or so, think at that pace altitudes of 1900m and more start to get me. Half way point at top of climb and was starting to feel it. People kept telling me I was in a position I didnt understand, but I thought it was 20th, but it was 10th. The helicopter at the top of the climb distracted me and I rested up, letting another Salomon runner go away from me down the long and at times viscious descent. At the bottom it was essentially one long climb. Picked up 4 runners gradually and at 35km I was 6th, but hurting. After a drink station at about 38k I started feeling good again 5and it flattened off) and I opened up quite a big lead on the pack of 4 runners. The DVD from the race should be cool as I think the helicopter filmed me down a wicked steep descent out by myself. At 40k everything started going wrong, started getting giddy and weak but I had maybe 2min on the chase pack. Just before 41k the path to the finish went up a wall, all the way to the finish. Hurting to keep in front I thought I could hold them off then I completely popped. All 4 passed me and I lost about 10min over the last 2K. It was gutting, I wlked, stopped, tried to just not fall over... But all in all it was a great fun race, beautiful views, nice massage and food at the end, and I should be able to beat my marathon PB comfortably. Will put my splits up when I get internet access next time. I cant believe I kept my HR that high for that long. | ||
| C • Awesome effort 14 | ||