Training Archive: Fat RatIn the 31 days ending 2007-08-31:
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| 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 | H | F | ||||||||||||||||||||||||||||||||||
Friday Aug 31 | ||
| Gym 35:00 [3] | |
Thursday Aug 30 | ||
| Run tempo 25:00 [4] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Couldn't get up in the morning... but was happy I finished in the lab early enough to make a quick dash to get a RevMaster class in. Only when I got there (5min early) the class was already full - its never full on a Thursday!
In the end this session was awesome though, and I felt super. Good to get some quality in the running too. Was a threshold session (paced effort) following the same course as week and hald ago. It goes from the concrete river crossing, up the dirt track through the big dippers, along comadore and up Kissing Pt Rd. Ran all the way to the top. Its a good session, climbing pretty much the whole time. | ||
| Run warm up/down 52:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Good paced running either side of the tempo run. The run back was pretty much constant downhill on the road. Have done this run before and last time I could feel my back too. Just gentle enough it should strengthen it instead of wreck it I think. Was very dark. | ||
Wednesday Aug 29 | ||
| Run 1:07:00 [3] | |
| shoes: Brooks Racer ST | ||
| Another early morning.
Was gunning for an interval session but wasn't super up for it and when my achilles was really sore I thought great, better not do a session on that. except that it really was really sore which is a worry. Terry's Ck run. | ||
Tuesday Aug 28 | ||
| Run long 1:29:00 [3] | |
| shoes: Brooks Trance | ||
| Longer early morning run by self. Did the Jurassic Loop finishing via stair climb. Once I woke up, which took a while I felt awesome and running really well. Possibly still inspired by Bekeles fightback after looking like it was all over with a k to go in the 10k last night. | ||
Monday Aug 27 | ||
| Gym 35:00 [3] | |
| Today was going to be one of those days that I get quite a bit of training in, as I didnt have an experiment. But then everything else happened and I ended up reasonably busy all day and ended up in the gym late at night.
The morning was also a washout cos I was feeling a little hungover after some beers with Jose watching the sprints. | ||
Sunday Aug 26 | ||
| Cycling 2:10:00 [3]62 km (2:06 / km) | |
| Rode Akuna Bay loop anti-clockwise.
Felt pretty crappy at the start but by the end felt strong and was pushing pretty hard. | ||
Saturday Aug 25 | ||
| Note | |
| did bugger all (other than washing my car) | ||
Friday Aug 24 | ||
| Gym 35:00 [3] | |
Thursday Aug 23 | ||
| Run 1:05:00 [3] | |
| shoes: Brooks Adrenaline ASR | ||
| Cruisy run after pumping a OA e-news bulletin out following Hanny's podium.
Ran up long hill to Penant Hills Park and back via Jurassic Loop end. Lots of wet ford corssings, very dark corners and some rain (as seems to be standard at the moment). Felt quite good. Was funny listening to Hanny's post-race interview and her comments about the course suiting the "runners". Earlier in the day I was talking about training to a colleague and made the remark that I mainly orienteer. To which the reply was, "Orienteer, but you are just walking". The point at which I went into a rage. | ||
Wednesday Aug 22 | ||
| Run 34:00 [2] | |
| shoes: Brooks Racer ST | ||
| Easy jog after watching the How Good is Thierry Show. Kylie was supposed to run (she shook on it) but...
Felt good, went up Terry's Creek then back via Epping Boys School | ||
Tuesday Aug 21 | ||
| Cycling intervals (RevMaster) 54:00 [4] | |
| Didnt push too hard tonight. | ||
| Run warm up/down 14:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Up to the gym and back
I have a weird "injury" at the moment. On Sunday I got absolutely drenched right from the start. The jacket I was wearing drenched as well rubbed on the back of my arms. Now I have big sores on my triceps, I like to think its cos my triceps are so huge... but i think its more the shittiness of my jacket. | ||
Monday Aug 20 | ||
| Note | |
| found out the leaders ran over 65 for the run leg on the weekend. feeling a bit better about my ability.
Jules legend... Been a funny WOC so far, couple guys I would have thought would qualify without too much problem missed out (particularly Troy, but also Rob and Shep). On the other hand Moldovia, China, Israel are starting to qualify individuals. We are obvioualy still a better nation than them but... I would have thought our guys definitely have the ability (both physical and nav) to qualify, is it the mental? What can we do to help? At the other end of the spectrum, Hanny is consolidating herself as a world runner, Jules is looking bloody good, and all the other girls are looking good too. Oh, feeling tired and sore, and a headache this evening meant i wasnt going to train at all. Its a planned easy week, and it looks like i planned it well cos just starting to feel like i need one. hope for a strolly 6 hours this week. | ||
| C • WOC 21 | ||
Sunday Aug 19 | ||
| Run long 2:15:00 [3]+454m | |
| ahr:134 max:153 shoes: Brooks Trance | ||
| Wanted to stay off the legs and go for a long bike ride but the constant rain forced a run. It absolutely bucketed down for pretty much the whole run, it was actually not bad as I was reasonably warm the whole way and there were spectacular waterfalls everywhere. Feet were emersed pretty much the whole way.
Ran from home to Hunter's Hill via Great North Walk most of the way were Mace met me in a cafe. EPOC: 49 Training: 2.5 | ||
| Cycling (Windtrainer) 1:02:00 [3] | |
| ahr:133 max:148 | ||
| getting up to 10hours for the week
EPOC: 62 Training: 2.8 | ||
Saturday Aug 18 | ||
| Event: GoNatural Multisport | ||
| Run race 1:02:00 [5]12 km (5:10 / km) +358m 4:30 / km | |
| ahr:176 max:184 shoes: Brooks Adrenaline ASR | ||
| Loop from Apple Tree Bay
Received the call up late the night before the race - from some randoms that found my number on the web. So decided to have a run. Felt pretty good, went pretty hard. First hill was super short so didnt feel it at all, then past the marina in Bobbin Head. I was actually held up here for 15-20sec waiting for a digger to move as it had completely blocked the path. Two other runners had to wait too. Then some awesome single track along the water, then the climb up on to the ridge was quite good. Fairly gradual so it was all really fast, just a couple of sections that bit. A very boring firetrail before descending (ah the quads!) back down to Bobbin Head. One last run over the spur into Apple Tree Bay. Pushed the whole way, think I ran pretty well. What is impressive is the guys doing solo, they ran similar time (if not a little quicker than me) - bloody impressive. I'm not claiming to be super fit, and perhaps knowing the course I would run slightly quicker, and the digger stop and the fact we handed over the timing chip past the start line (so I was 30s ish quicker than my official time) - but those guys were none the less extremely impressive. EPOC: 415 Training: 5 | ||
| Run warm up/down 25:00 [2] | |
| ahr:133 max:148 shoes: Brooks Adrenaline ASR | ||
| EPOC: 31
Training: 2.1 | ||
Friday Aug 17 | ||
| Gym 35:00 [3] | |
Thursday Aug 16 | ||
| Run 1:23:00 [3] | |
| ahr:150 max:168 shoes: Brooks Trance | ||
| Grande Jurassic Loop
Think I need to run more, although it was an unusual weekend with the skiing. Feels like I'm relearning to run at the start of every run at the moment. Feeling alright, but not super fit. Saw a pair of cool birds today, not sure what they were, I cant even describe them. I've never seen them before. I do remember they had a horn like projection of feathers out the back of their head which looked cool. And they were budgie type size. EPOC: 126 Training: 3.6 | ||
| C • gang gang? 9 | ||
| Run tempo 20:00 [4]+152m | |
| ahr:166 max:176 shoes: Brooks Adrenaline GTS 6 | ||
| Threshold effort from concrete river crossing up on dipper fire trail, then up Yanko Road (Comanara), then up Kissing Pt Rd. Good session actually. Bit slow on some flat and downhill on the firetrails as it was just too dark. Felt pretty bloody good. I think the trick is Bulla Choco icecream I (re)discovered last week.
EPOC: 129 Training: 3.6 | ||
| Run warm up/down 31:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| 10min before effort, the rest after. Got a sore back running down Kissing Pt Rd. | ||
Wednesday Aug 15 | ||
| Note | |
| long work day (14hours) so no run. Well there was going to be a run at 6am, but when 6 came there was no longer going to be a run. | ||
Tuesday Aug 14 | ||
| Gym 35:00 [3] | |
| Cycling (RevMaster) 51:00 [5] | |
| ahr:157 max:180 | ||
| instructor not as annoying today, not sure why. Everything was a bit blurry, probably thats why
EPOC: 210 Training: 4.5 | ||
| C • max 2 | ||
| Run warm up/down 31:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| modified Paul Mac loop like Thursday. Feel good running. | ||
Monday Aug 13 | ||
| Run 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| meant to go to the gym but the keys were missing, so went for an easy jog instead. | ||
Sunday Aug 12 | ||
| Crosscountry Skiing 2:40:00 [3] | |
| ahr:138 max:171 | ||
| A much better day of skiing. Started to feel like I could actually ski reasonably too. Awesome fun, really have to do this more, pity I live in Aus.
Did loops of: 7.5, 2.5, 5 and 2.5k EPOC: 88 Training: 3.2 | ||
| Note | |
| really happy with week. didnt quite get as much training as I wanted, but I knew it was foing to be a nightmare week for me so to get this close is great. should be able to cruise through training with work now.
starting to feel quite strong, in terms of being able to cope with training which is a really good sign. not awesomely fit, but feel like I could get there now with extra work when I want. but going to use a couple of months just to strengthen this base im building. want to be reasonably fit for citychase (and Oceania Champs) but not particularly worried about it. Its all about building the base... | ||
Saturday Aug 11 | ||
| Crosscountry Skiing 1:36:00 [3] | |
| ahr:130 max:147 | ||
| Skiied the 10km loop from the Nordic Hut at Perisher with Mace.
Re-learning how to ski alot, I ski once every few years at present. Started to come together by the end (mainly classic, a little skating), although so did fatigue, and the cold... Tip for punters (me) When the weather is not good (i.e. raining - not snowing, and there are gale force winds), and you havent skiied in a long time, using rented equipment (slow, and made for classical so its pretty hard to skate with even bad form anyway) you should wear ample clothing, preferably termal stuff that can deal with getting wet! I didnt dress particularly well, and had the worse case of hypothermia I have ever had - it wasnt pretty, and Mace still hasnt forgiven me. At least my hands are back to normal now [3 days later]. EPOC: 37 Training: 2.3 | ||
| C • nice 8 | ||
Friday Aug 10 | ||
| Gym 35:00 [3] | |
| Run 1:34:00 [3] | |
| ahr:145 max:166 shoes: Brooks Adrenaline ASR | ||
| Late night run from Mace's over Black Mtn (via Pinnacle, Aranda Hill and south western spur single track, east side of circumcision track, round Little black mountain then more or less straight back past Jamo Centre).
Was pretty windy but I didnt really notice much. Was pretty pumped for the run due to running with mp3. Kept me going a good pace although every now and again I noticed how tired I was. Run straight after the drive up, started just after 930pm. EPOC: 92 Training: 3.3 | ||
| C • willy 4 | ||
Thursday Aug 9 | ||
| Run 29:00 [3] | |
| ahr:139 max:153 shoes: Brooks Adrenaline GTS 6 | ||
| Run up to Mac Uni gym, and extended cool down similar to Paul Mac loop. Glad I did this extra bit, feel much better for it.
EPOC: 44 Training: 2.5 | ||
| Cycling intervals (RevMaster) 45:00 [5] | |
| ahr:164 max:180 slept:5.0 | ||
| Instructor is SOOOOOOOOOO annoying, stupid cow. But I still get a decent work-out and its so convenient.
Not nearly as many people on a Thursday night, you can tell its bar night... Was 5min late, so missed warm-up (she had a spit) but I had run there so she should have yelled at all the fat heffers in the class instead, although that would have included her. Smashed myself pretty good, and feel good for it. Have to work out some way to train better around these experiments cos its like this for the next 3 months or so. EPOC: 247 Training: 5 | ||
| C • run/ride/kayak 2 | ||
Wednesday Aug 8 | ||
| Run 54:00 [3] | |
| ahr:138 max:160 shoes: Brooks Adrenaline GTS 6 | ||
| 10pm run from home on the streets. pretty boring, but it is just nice to run after crazy long days stuck in a lab
EPOC: 57 Training: 2.8 | ||
Tuesday Aug 7 | ||
| Gym 35:00 [3] | |
Sunday Aug 5 | ||
| Run 2:00:00 [3] | |
| ahr:145 max:169 shoes: Brooks Adrenaline ASR | ||
| Morning run by self.
Ran via stair wall along great north walk then a lap of lizard loop. Bit struggling today, think probably a result of yesterdays training but b/fast didnt help. it was Top Deck chocolate with orange juice. it would have just been a banana but on peeling that it dropped in to the bin. figured the 3s rule doesnt count when its in the bin. Ran past some orienteering as well, not sure what map it is though. was on the south side of lizard loop. EPOC: 89 Training: 3.2 | ||
| C • What the.. is the 3S rule? 16 | ||
Saturday Aug 4 | ||
| Run intervals 30:00 [4] | |
| shoes: Brooks Adrenaline ASR | ||
| 3 x ~10min - or 2 laps of Christie's Fields. Want to find a good loop, some single track, some grass with some up and downs and this wasnt a bad little loop. its just under 5min tho and was hoping for a bit longer. think it might do, at least till I find something better. good some a good little testing climb, faster grass and some single track downhill where you have to deal with getting branches in your face.
felt really good. | ||
| Run warm up/down 52:00 [3] | |
| shoes: Brooks Adrenaline ASR | ||
| was a 15min warm-up, and a long cool-down, in the dark where i ran the single tracks out to Khartorum Rd, then back along the roads, felt good. Its nice through there, will have to do it more, preferably when I can see though.
Attacked by some birds on the warm-up, glad Mace wasnt there, she would have freaked, so would have Troy, and possibly RobW for that matter. Session in the avo after a nice relaxing day, even saw some Ben Lee. It was alright :) | ||
Friday Aug 3 | ||
| Gym 35:00 [3] | |
| C • Bike 4 | ||
| Run 35:00 [2] | |
| shoes: Brooks Racer ST | ||
| easy jog with Mace. same route as Monday | ||
Thursday Aug 2 | ||
| Cycling 1:50:00 [3]49 km (2:15 / km) | |
| shoes: Specialized Mountain Sport | ||
| Ride by self through Bobbin Head and back, both sides.
11'12 up BBhead so not fast. Felt a bit sluggish, but not real bad, but I didnt push either. I'm definitely getting better at descending, but then that's not saying much. Frustrated with Suunto, decided for sure now that it has started giving me crap HRs, at one stage I was at 192 whilst cruising, 192 would have been the highest I've had my heart rate since I was about 15. Makes me wonder about some of the other HRs since JWOC time as I have thought some were a bit weird. Its completely gay too cos it screws up the EPOC etc measures which is the whole point of having the Suunto t6. Lucky I didnt pay for it or I'd be really pissed. When I got up I actually decided to wait 15min cos it was too dark for motorists to see and therefore abuse me on the bike. A very annoying way to suffer even more from lack of sleep, I also waited for my training buddy, but he never made it up, and I wasnt game to knock on his door. He later made a comment about how tiring having a girlfriend is. | ||
| C • tiring to have a girlfriend 2 | ||
Wednesday Aug 1 | ||
| Run 1:44:00 [3] | |
| ahr:143 max:163 shoes: Brooks Trance | ||
| Morning run along Great North. From pipeline bridge south and back. Felt pretty sluggish. Missed turn off up to stair wall, think someone has moved the rock cairn.
EPOC: 78.0 Training effect: 3.1 | ||