Training Archive: Fat RatIn the 31 days ending 2008-03-31:
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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 Mar 31 | ||
| Run 21:00 [2] | |
| shoes: Brooks Racer ST | ||
| Meant to go for 30min jog but got a bad pain in left ankle/shin. Not good... Hopefully just cos everything hurts from the weekend still. Last week had a bit of pain in the same area though just walking around at times. So hard to tell if its a bit of extra inflammation in ankle from doing a bit more than recently or its something more bad. | ||
| Cycling (commute) 1:20:00 [3]36 km (2:13 / km) | |
| shoes: Felt 70 | ||
| slow tired ride. and as well as the general soreness, the ankle and shin not feeling very good at all. | ||
Saturday Mar 29 | ||
| Event: ASC Galaxy & Canberra Cup | ||
| Adventure Race race (Citychase Sydney) 4:44:00 [4] | |
| shoes: Brooks Racer ST | ||
| Disappointing 9th (~13min behind) has ended the CityChase run.
Started in Darling Harbour, they made us run about a km to pick up the cluesheet. Somehow, despite being behind almost every team we were 2nd to get our cluesheet. Immediately sat down and worked out about 8 chase points (had to get 12 out of 21). Ian Thorpe pool was super close so we ran there immediately hoping for some down time there to confirm our whole route. Quick swim in the pool for both of us, and we kept running down through Ultimo for the community centre. Phone was getting pretty hot with some constant chat with our internet team (the Hoff) confirming details along the way. Bit of a run and we were in the community centre, filling up water balloons. Blindfolded I held a bucket on my head and Andy successfully threw 2 (out of 3, we had 2 spare) into the bucket from distance. A pretty fast and awesome start. Decided to run to Hyde Park (switch sides of the city) and only on the way found out we had run quite close to another chasepoint in Pyrmont. In hindsight it probably didnt matter, as even from the clue it sounded like a long one. In Hyde Park we met a small queue, but the 10min in the queue was good finalising the plan time. The chase point involved walking and jumping in Air Runners (bouncy spring things you wear) but at the end we found out we had to go to another place to get the chasepoint finished. Not too bad though as it wasnt too far off our intended route. Up Oxford St a little way into the Gaff for a foam party (cool!) resulting in coughing up soap for the next hour or so (not so cool). Down to Wollomolo to complete the Air Runner chasepoint. We were flying through chase points and it only got better for the next few. Across to Circular Quay and I drove the Volvo into a giant soccer ball which went into a goal, no line-ups. then a short time loss and confusion trying to find and recite words from a plaque nearby. Run into the rocks for some tennis (my hands through Andy's shirt). Made our 2 shots quite quickly but not before I whacked Andy in the head with the racquet pretty hard (sorry Andy). Then right around the corner to Observatory Hill where we had to have a dragon on our head for 10s. No sweat. Now 8 chasepoints down and still under 2 hours. We were flying and easily in the lead in terms of checkpoints completed. Had the 2 mandatory chasepoints to go (although another chasepoint was where you had to pick up a clue sheet for one of the madatory points, so effectively 3 mandatories to go. As we were running back through the city we ummed and ahhed about which one to go to first then ran straight onto a bus going out to Fox Studios (couldnt have done it better if we tried). Spent the bus on the phone ringing around and became aware of THE line-up at the Nokia Fox Studioes chasepoint. We didnt really have a choice though, we pretty much had to go there. Ran hard into Fox Studios and then spent an hour in line! It was crap, and then the chasepoint was crap because the navigation on the phone was telling us the wrong thing anyway. They had tried to speed it up but it meant going with several teams to a chasepoint. Better I guess but we had a group in which competitors walked. So it was painfully slow. Figured our race was over but kept racing hard because you never know. Ran hard to rushcutters Bay and completed a Boot Camp chasepoint. Shoulders screaming we ran up to King's Cross for a train. Damn, just missed one so high tailed it by foot down to Town Hall. Rolled up just in time for a train going north (so didnt lose any time, just energy). Milson's point went straight down to complete the second mandatory nice and quick. One chasepoint to go, and had to wait 12min for a train at Milson's Point. It had taken us about 2 hours for 8 chasepoints, then the next 2 hours for just 3. Train back to Central and into Belmore Park for an eating challenge (a weetbix eat). Completed fast and sprinted back to Darling Harbour and the finish... 9th place. Beaten by 3 mixed teams as well! 4 hours 44min, winners did 4 hours 31min. Couldnt have done much better unless we fluked going to the Nokia chasepoint first. Organisers were fairly apologetic to everyone about the chaseopint, but it doesnt change the results. In many ways, its a relief we didnt win. Will be good not to have Citychase to do, although of course you would never turn down a free trip. | ||
| C • It was bound to happen... 12 | ||
Thursday Mar 27 | ||
| Run intervals 20:00 [4] | |
| shoes: Brooks Racer ST | ||
| Morning session partly ruined by some thoughtless dietary practices beforehand - leading to blurred vision amongst other things.
Think the session came through ok in the end though. 6 x Whale Rock Hill reps (full way up to Scout Hall), jog recovery 2'50 between each Time AvHR MaxHR 2'11 2'13 2'06 2'04 2'04 2'06 For ints 3-6 was 78-80s to top short rep | ||
| C • Famous 2 | ||
| Run warm up/down 31:00 [2] | |
| shoes: Brooks Racer ST | ||
| Cycling (commute) 1:16:00 [3] | |
| shoes: Felt 70 | ||
Wednesday Mar 26 | ||
| Cycling (commute) 1:14:00 [3]36 km (2:03 / km) | |
| shoes: Felt 70 | ||
Tuesday Mar 25 | ||
| Run (Angry Run) 1:45:00 [3] | |
| ahr:156 max:183 shoes: Brooks Adrenaline ASR | ||
| Spit bridge to Manly ferry terminal (small coke at Maccas) and back.
Needed to run and it felt good and a bit worked up about all the shit i've had to deal with lately. Left shin a bit sore by the end. Not good. Nice swim at Clontarf on the way back. | ||
| C • City Chase this Wknd 1 | ||
Monday Mar 24 | ||
| Note | |
| (sick) | ||
| spent most of the last few days in bed having suffered a rather nasty allergic reaction to some unknown... not pleasant, crappest Easter ever. | ||
| C • Any idea 4 | ||
Friday Mar 21 | ||
| Event: Australian Easter Three Days and Prologue | ||
| Orienteering race (Easter Prologue) 16:00 [5]*** | |
| shoes: Brooks Mach 7 Spikeless | ||
| Dubbo Zoo
Happy with this run off basically no training since surgery. Have actually done two semi interval sessions and felt like even they have done some good as felt reasonably sharp. Made a few small errors though, and a costly one at the spectator control (like so many others) as to be half expected since i was pushing way over my limit and have orenteered so little since almost 9 months ago now. | ||
| Orienteering warm up/down 15:00 [1] | |
| shoes: Brooks Racer ST | ||
Thursday Mar 20 | ||
| Run 37:00 [3] | |
| shoes: Brooks Racer ST | ||
| Through Rookwood in the heat. Felt a little flat a nd a little sore in the soleus' from yesterday. did a couple of very short surges to try and loosen up. Then a good stretch which was more than overdue. | ||
Wednesday Mar 19 | ||
| Cycling (commute) 1:16:00 [3]36 km (2:07 / km) | |
| shoes: Felt 70 | ||
| Solid to uni with Phil, and back with Phil, but much slower | ||
Tuesday Mar 18 | ||
| Cycling (commute) 1:13:00 [3]36 km (2:02 / km) | |
| shoes: Felt 70 | ||
| hard to uni, buggered coming home | ||
| Run warm up/down 35:00 [3] | |
| shoes: Brooks Trance | ||
| Run intervals 14:00 [5] | |
| shoes: Brooks Mach 7 Spikeless | ||
| 6 x last minute prayer session
Gentle rise (must be about 350ish metres), on 3 min (so ~2min jog recoveries except 3min b/w 4th and 5th rep) 55, 54, 52, 55, 54, 53 Felt fairly good and striding out well. Actually felt like i was running decent interval pace although perhaps thats just becuase i havent done anything like it for so long. ankle ok | ||
Monday Mar 17 | ||
| Run 37:00 [3] | |
| shoes: Brooks Adrenaline ASR | ||
| Dusk run. Felt not too bad, just a bit of general fatigue, mainly still from getting so dehydrated and hot on Saturday I suspect. Legs felt ok though and pushed along a reasonable pace. Ankle feeling best it has this year which is pretty good 2 days after spending 11 hours on it.
Upperbody sore though. | ||
Saturday Mar 15 | ||
| Adventure Race race (Rat Race) 11:14:00 [4]** 130 km (5:11 / km) | |
| shoes: Brooks Adrenaline ASR 7 | ||
| AROC Urban Rat Race with Mace and Sebba
Start 8:30 - we were one of the first teams heading up to Ainslie for some orienteering. Went the opposite way to the other teams as didnt want to assist them too much. Pretty hardcore orienteering, we managed to lose just a couple of minutes, and we dropped one control fearing we would miss start of Fitness First class. Good start and then had a brief rest until the class started. Class was 1hr, pretty bloody hard and I probably put a bit too much effort into "Body Attack". Came out of the class and headed to Ainslie for pancakes, super yum. Then via the farewell Yellow Sub garage sale (yes they had a checkpoint at their house) up to Belco. Into bowling and I fired up big time. We needed 2 strikes as a team, I bowled the required with only 3 goes! (never bowled that well in my life) then across the street for waterslides. Just starting to warm up temperature wise... Rode over to Bruce Ridge and did the rally notes singletrack without any real issues (except for some in-team abuse at the start). Then up to Mitchell for some rock climbing which was quite fun. Really starting to get hot by now and fluid was becoming a priority. Rode to watson and screamed through a game of two up (kinda scrabble game) then Ainslie for a spot of cleaning (where cury paste was getting made but we only got to clean stuff). Back to HQ for an iron stomach challenge (banana, red bull, gatorade and solo for us) and a guess the song challenge. Across to CSIRO for some tree trimming where we had our first set-back for the day which was flat tyre thanks to trying to short cut across 3corner jack filled grass. My tubeless re-sealed but Sebba was on the vulnerable tubes. Really hot by this stage, and it was about 2pm and the temp was 35 or higher for the next couple of hours. Rode to Boys Gammer for an easyish test although fatigue was coming in to play a little. Over Red Hill for a couple of controls and then to the Hartley Foundation (charity) near Woden. This is where we skipped our first planned control. I'm guessing we would have been in the overall lead, or bloody close to it at this stage, and this was about 8-81/2 hours in. We skipped a challenge in Woden mall, largely because our clues had been almost destroyed by sweat. Even if we had them, it would have been a little doubtful if we had have taken this on as we were very unsure if the point value was worth it. Then rode up to Mt Taylor for an hour of orienteering. This was the first real sign of the team cracking as we had done pretty awesome up to this point. Navigated really well but a fair bit of walking up on the hill and it was absolutely sweltering. I did a bit of extra work on this leg and by the end I was starting to feel like I was getting in a bit of trouble. Not enough fluid and not enough food. Decided we needed the swim in Dicko (we only had 3 things to do at this stage) so started the long ride there and I started cramping. Cramping continued for the rest of the race whenever I was on the bike. We only stopped briefly 3 times but the pace dropped significantly. In the pool I pumped out a few laps and felt quite good swimming. Then rode to ANU for some more orienteering and crossword challenge. Sebba was getting messy by this stage and we did this pretty slow. In the end we couldnt easily get all the answers to the cross word and we were too tired to care so dropped a few points here. With just the Kayak to go, and only a little over an hour we decided to head back to HQ and finish. Sebba wasn't looking so good and we werent super keen to struggle through a paddle anyway. So we finished just under an hour early. Ended up 5th overall, 2nd mixed. Potentially had the measure perhaps of all but the top team but we put extremely little effort into some extra items and missed out on a fair few points as a result. Apart from the last 2 hours or so, we raced really well. | ||
| C • Ankle must be in decent shape to get thru that 6 | ||
| C • Appropriate name 4 | ||
Thursday Mar 13 | ||
| Note | |
| Long and busy day, and starting to feel ill. Think its probably a combination of workload and being on anti-inflammatories (which always weaken the immune system and make you more vulnerable to illness). | ||
| C • Train through it ... 2 | ||
Wednesday Mar 12 | ||
| Cycling (commute) 1:16:00 [3]36 km (2:07 / km) | |
| shoes: Felt 70 | ||
| Run intervals 10:00 [5] | |
| shoes: Brooks Racer ST | ||
| 5 x Whale Rock Hill intervals
1'22, 1'22, 1'17, 1'18, 1'16. ~1'45 recovs Felt bloody good. Pretty much wanted to see where I was at and didnt want to push too hard, but felt so good i couldnt resist but push a bit harder in the last couple. Not sure how fast this was relative to normal but it felt good, better than normal. | ||
| C • where do you stop? 2 | ||
| Run warm up/down 30:00 [3] | |
| shoes: Brooks Racer ST | ||
Tuesday Mar 11 | ||
| Cycling (commute) 1:17:00 [3]36 km (2:08 / km) | |
| shoes: Felt 70 | ||
Monday Mar 10 | ||
| Note | |
| bushed | ||
Sunday Mar 9 | ||
| Orienteering 30:00 [3] | |
| shoes: Brooks Adrenaline ASR | ||
| ran the hilly loop of the womens course after it had finished. pretty warm!
Ran pretty well, pushed uphills but was an absolute pansy downhills which i like to think is understandable. | ||
Saturday Mar 8 | ||
| Orienteering 30:00 [3] | |
| shoes: Brooks Adrenaline ASR | ||
| jogged around through some of the relay controls with some similarish legs to some of the courses. super fun area. more or less just cruised around to see how the ankle was. it was pretty good. | ||
Thursday Mar 6 | ||
| Cycling (commute) 1:16:00 [3]35 km (2:10 / km) | |
| shoes: Felt 70 | ||
| Run 32:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| night run with Kylie.
Ankle grumpy as usual but got better. This sore ankle thing at the start is really pissing me off, would like it to go away. | ||
Wednesday Mar 5 | ||
| Gym (Pilates with Jade) 30:00 [3] | |
| Swimming 40:00 [3]1.4 km (28:34 / km) | |
| Epping pool.
Swam ok, for me. Still not super enthused about swimming though. 8 x 100m on 2'30, except took an extra minute rest after 4th. approx times: 1'55, 1'58, 2'05, 2'10, 1'56, 1'57, 1'57, 1'55 300m either side of reps | ||
Tuesday Mar 4 | ||
| Cycling (commute) 1:15:00 [3]35 km (2:09 / km) | |
| shoes: Felt 70 | ||
| solid riding.
pretty tired, and not home til after 10. | ||
| Run 30:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| ankle is pretty grumpy, but that goes away after 5min or so, after which it is fine.
really need to try to get on top of this residual swelling | ||
Monday Mar 3 | ||
| Cycling (commute) 38:00 [3]17 km (2:14 / km) | |
| shoes: Felt 70 | ||
| feeling like im about to get sick; mace has been sick lately... | ||
| Run 21:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| ankle was pretty grumpy, and really it has been for a few days now, since saturday really. the front is swollen and mobility is limited and its hard to go forward on it. like last time though it got better as i ran. unlike the rest of me which is struggling from a bad case on r-unfitness | ||
Saturday Mar 1 | ||
| Run 20:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| MTB intervals 20:00 [5] | |
| 4 x 4 min hill intervals. found an awesome hill to really work up. great VO2max session. would have been good to have HR today | ||
| MTB 35:00 [3] | |
| Ride straight after the run on Mace's MTB which felt surprisingly good. Mainly kept on fireroads although a couple of single tracks were quite fun. | ||