Training Archive: Fat RatIn the 31 days ending 2007-10-31:
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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 | |||||||||||||||||||
Wednesday Oct 31 | ||
| Summer Series 43:00 [4]** | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Macquarie Uni SS
(Ex-) Home ground so was up for a biggy, but when it came down to it I was a goose. Never saw control 28 until towards the end when I was looking at the control card and realised there were 2 30-pointers missing and I thought I only had one to go. Realised my error but the control was right down the other end of the map. So cruised in with a couple of minutes to spare missing that one control. Hence, 570pts. Andy 580... missed opportunity, especially since opportunities to beat Andy are few and far between. It will go with all the other first loser positions I have had the last couple months. | ||
Tuesday Oct 30 | ||
| Cycling (commute) 40:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Commute to uni. No Phil so I kept it cruisy.
Rode through Olympic Park and they were having trials for the Gladiator TV show. It was quite funny seeing all the meat heads lining up (there were heaps, and surprising number of females). It was quite apt that the Public Order and Riot Squad were on patrol in the area. | ||
| Run intervals 25:00 [4] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Stingers Intervals with Andy, Robbie, Ezy, Mace and a late Jose
Ball's Head intervals. Felt ok, pushed solid but didnt feel like I had a top end. But happy I could go as quick as I did. Andy ahead and is easily stronger. 4 x ~5'22 | ||
| Run warm up/down 23:00 [2] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Ball's Head | ||
Monday Oct 29 | ||
| Run 44:00 [2] | |
| shoes: Brooks Racer ST | ||
| Easy cruise with Mace from home. Legs feeling quite heavy. | ||
Sunday Oct 28 | ||
| Adventure Race race (Teva Championships) 4:43:00 [4] | |
| shoes: Brooks Adrenaline ASR | ||
| Teva Champs down near Nowra.
2nd with Robbie and Kathryn behind Mountain Designs (MDs) Was a really great race, and the challenges were decent and not too dicky which made for a really fun day. It was a pity they put a control in the wrong spot on which we lost 10-15min and which also determined the race. When will AR change?? We lost time before the start because Robbie can't sprint. It was a beach flag sprint to determine the start wave and Robbie was shit so we went in the second wave, 3min behind the first wave which contained all the decent teams really. The race started with a beach run and we smoked it up, making the 3min back on all but MDs. Then a short ocean (protected Bay) paddle before heading up a river. Think we paddled quite well, and it was quite fun. Came out of the paddle in the same position, then lost a few minutes trying to work out how to tie a bowline, apparently all the top teams apart from us know how to tie it. Then embarked on a MTB and after a bit of trouble with Kathryn working out the gears and finding a guy to answer question for a checkpoint we rode pretty well to the next TA. When we got there we were 7min down on MDs. We then scorched around an orienteeing section (which by this time was absolutely boiling) before getting back to the TA and some challenges. I got to swim through a dam which was pretty nice to cool off and Robbie can really throw a thong. MD had trouble in the challenge (cos they have no idea how to follow a bearing and distance (!) and we left on the next MTB stage with a decent lead, maybe 10min. But then the organisers put a control in the wrong spot and by the time we reached the next TA, MDs were a few minutes ahead of us again. A couple of challenges which were straight forward and then a long MTB stage to finish. We caught sight of them a couploe controls later which spurred us on, and then a couple controls later we passed them and made a gap. But they were better MTBing than us and flew passed us on some very rutted descents and flat sections (they all had flash bikes, were racing in MTB shoes and basically were more competent technically than us as a team). We could never close the gap and after a long hard race in the heat they beat us by 2 minutes (less than how far they started ahead of us after the beach sprint). So it was a good race from us, though by no means perfect.. but we came out of the race $1000 each poorer as a result :( | ||
| C • Rabbit 11 | ||
Saturday Oct 27 | ||
| Note | |
| killer hangover | ||
Friday Oct 26 | ||
| Run long 1:22:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Eary mmorning exploring of Pennant Hills Park
Was going to be a decent 90min run but I was knackered from last night and it was just one of those runs when everything was hard - kept picking dead end tracks, stubbed my toe hard and damaged a ligament or something and hard to be really careful they way I ran home. | ||
Thursday Oct 25 | ||
| Run intervals 23:00 [5] | |
| shoes: Brooks Trance | ||
| Stinger Hill Reps with Andy and Robbie
Been a while since we/I did Fullers Hill reps, which I had named something else but I can't remember. But this hill hurts like no other session we do, and this session was no different. did 6, I went out too hard and paid for it later. Good session though. 1'30, 1'33, 1'33, 1'45, 1'53, 1'37 | ||
| Run warm up/down 34:00 [2] | |
| shoes: Brooks Trance | ||
Wednesday Oct 24 | ||
| Summer Series 47:00 [4]** | |
| spiked:29/30c shoes: Brooks Racer ST | ||
| Abbotsford SSS
Pretty short course, although I didnt quite make it, just under 2 min late after getting all the controls (Andy got all in time). Started a bit after late and by a third the way round I couldnt see anything very well, be the last third I was stopping at every street lamp and trying to use map memory in the pitch black and rain. Despite that it was quite fun and I felt quite good stretching out. Ankle a little sore, been a bit sore since the rides yesterday (a bit weird!) | ||
Tuesday Oct 23 | ||
| Cycling (commute) 1:15:00 [4] | |
| shoes: Specialized Mountain Sport | ||
| with Phil on the way to work , but not back again.
Was another Phil train, eventually towards the end I couldnt hold his wheel anymore, did better than last week though i think. Shit it hurts though. On the ride home I went pretty hard, feels good going my version of hard. Cut off some time from last weeks ride, mainly due to kind traffic lights I think. | ||
Sunday Oct 21 | ||
| Event: Victorian Long Distance Championships | ||
| Run long 2:04:00 [3] | |
| shoes: Brooks Trance | ||
| Long run with Damon, Robbie and Andy.
Cruisy at times and solid towards the end. From Preston Palace on Fig Tree loop. Ankle/foot still taped, feels ingood, in fact it feels like I can use my ankle and calf to help run. Think I need to look in to some more long term strategies of supporting my arch. | ||
| C • i have been training with a... 9 | ||
Saturday Oct 20 | ||
| Event: Victorian Middle Distance Championships | ||
| Cycling long 3:08:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Long ride, by self having not been able to catch up with Dari.
Rode out to West Head and back. Kept effort pretty high the whole way, was smashed by end. | ||
Friday Oct 19 | ||
| Run 1:30:00 [3] | |
| Long night run by self. Wanted to run up to Thornleigh to check out a bikeshop so did a bit of exploring via Pennant Hills Park.
run hurt as it was the first long run i have done in a while, almost first run really. Had my ankle and foot taped up (to support arch - thanks Izzy!). Felt pretty good, ankle didnt really hurt at all although I certainly got tired, as did my ankle after an hour. | ||
Thursday Oct 18 | ||
| Note | |
| going to run with Robbie but he couldnt wait. So I didnt run at all, which is probably not a bad thing since my ankle is quite sore, even to walk, from yesterday. | ||
Wednesday Oct 17 | ||
| Summer Series race 46:00 [3]** | |
| shoes: Brooks Racer ST | ||
| Meadowbank
Caught up with Robbie at the rego and we started together. Fairly casual effort and apart from the slight ankle pain, and hip pain i felt quite good. We really didnt run too hard though and Robbie was a goose at the end by not following, so i beat him by 20 points - tho a few people beat me on the day. Posted my account of the bike accident (Oct 5th) | ||
| C • goose 4 | ||
Tuesday Oct 16 | ||
| Cycling (commute) 1:20:00 [4] | |
| Commute to and from work.
To work was with Phil, he showed me the way. Its actually quite a good ride into uni, few ups and downs though overall mainly down. Not too much traffic and fairly direct. Phil set a fairly punishing pace for me and up the last road into uni (East St) he dropped me. He was doing over 45ks uphill with a strong hindwind (apparently holding over 450 Watts!). From work was also punishing, though left uni before Phil (rare). Passed this guy on a nice Eddy Mercyx across Ryde pedestrian bridge. Only he didnt like it and passed me back then he punished me up some hills. After hurting me he slowed for a chat, an A grader in good form from South Africa living in Epping commute daily to work in the city. Hope to see him again, nice chap. | ||
Monday Oct 15 | ||
| Cycling (Max Test) 35:00 [5] | |
| Submax and Max Test for a uni study I will start in a couple of weeks. Mainly to take ECG for medical clearance.
Managed to hit something like 420 Watts (pretty much protocol determined). More importantly max was a disappointing 67.3 ml/kg.min, power at VO2max was 338 I think. Worst test (though not by too far) I can ever remember. Admittedly bike gives lower results unless thats all you do, but shows how much i've lost last few weeks and this year generally. Time to train. Hip was fine. | ||
Friday Oct 12 | ||
| Run 30:00 [3] | |
| shoes: Brooks Trance | ||
| From new place - Epping to old place - Marsfield and back. Actually a 20-odd min run and 14ish min ride back.
Hip is not so good still. Hurt running, particularly uphill. | ||
Saturday Oct 6 | ||
| Cycling 1:30:00 [3] | |
| shoes: Specialized Mountain Sport | ||
| Decided to be good and stay off ankle and not run Oceania at all. And to be honest just not that motivated anyway.
So rode from Tharwa via Cotter back to Mace's house only I didnt make it. The second magpie attack of the day is what caused the trouble. Got suprised my the maggie hitting my helmet and looked around, only I was on loose gravel road work area at the time. So bike slid straight out from under me. Came down heavy mainly on left elbow and hip. As there was no mobile reception (and I wasnt dying) I kept on riding. Hip got sorer and sorer as rode on. Then the 5th magpie attack of the day, going up out of Cotter towards Stromlo, was just too much, and I cracked it and tried to hit the shit out of the thing only I didnt get near the bird and I came down fairly hard on the injuries I had just sustained. So I got up with a bit less skin, and less skin on some new places and hobbled to the side. Called Mace and she picked me up. Why the hell are these things protected? | ||
Friday Oct 5 | ||
| 1 [3] | |
| ahr:180 max:200 shoes: Specialized Mountain Sport | ||
| C • thats an.... 1 | ||
| C • Infection? 1 | ||
| C • Went to physio, reckons bru... 1 | ||
Tuesday Oct 2 | ||
| Run 36:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Easy jog through some streets of Rome with Andy and Aza (Team USA) before flight. | ||
Monday Oct 1 | ||
| Note | |
| Still completely knackered. | ||