Training Archive: Fat RatIn the 31 days ending 2008-05-31:
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| 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 | S | |||||||||||||||||||||||||||||
Saturday May 31 | ||
| Note | |
| back on celebrex as ankle just not good. :( | ||
Friday May 30 | ||
| Run 35:00 [3] | |
| shoes: Brooks Trance | ||
| ankle tester with Mace. A bit sore, much better than most of the week but not great. | ||
| Cycling (commute) 1:16:00 [3]35 km (2:10 / km) | |
| shoes: Felt 70 | ||
| so so tired. i really should stretch, it would make it better. | ||
Thursday May 29 | ||
| Cycling (commute) 1:14:00 [3]35 km (2:07 / km) | |
| shoes: Felt 70 | ||
Wednesday May 28 | ||
| Cycling (commute) 1:16:00 [3]35 km (2:10 / km) | |
| shoes: Felt 70 | ||
| got caught in the rain with a flat tyre after hitting a massive pot hole. was just one of those days... Phil broke his rear derailleur cable.
would have liked to run, but ankle is hurting walking at the moment. | ||
| C • City Chase 4 | ||
Tuesday May 27 | ||
| Cycling (commute) 1:14:00 [3]35 km (2:07 / km) | |
| shoes: Felt 70 | ||
| getting much stronger on the bike.
quite an eventful day really, and i feel like writing about it. started quite funny, although cold and tired at the time i didnt think so. rode out the underground parking, but got impatient waiting for the auto rolla-door so went too early, misjudged the size of my backpack and landed flat on my back. ouch! got to uni, and the animal house to here some distressful rat sounds (like I have never heard before). opened up the door where we run the rats on the treadmill to see George rather freaked out and nursing a bite wound (nothing much really). apparently this rat freaked out right at the end of its training session (they do 6 x 5 min downhill, at 20m/min) and jumped out of the running lane (the walls are almost twice as high as the rat's body is long). sent George off and then had to catch this rat that was completely freaking out. settled down after a while, think he is fine. noticed a story on the OA website about Euro O Champs, didnt realise they were on. didnt realise the Candyman was our international reporter either, but good job G. so looked up the results and got a bit motivated to go for a run. except my ankle has been pretty shit, ever since Friday really. think it must have been the late night hallway intervals i did (unpublished data), apparently the intensity was quite high, and included lots of running on the toes and even high knee lifts (Hoffman, personal communications). i do think its funny we have the Euro Champs on (which are World Cup races) and we have only one Aussie running them, even though we have 4 WOC runners within a few hundred kilometres. combination of both the IOF and Aus Government doing some stupid things, both different, but both directly related to the problems of political democracy. | ||
Monday May 26 | ||
| Note | |
| sadly all i have left from the excel is a pair of number plates | ||
| C • lotus? 3 | ||
Sunday May 25 | ||
| Run long 1:50:00 [3] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| struggled out to a longish run. ankle sore after. | ||
Friday May 23 | ||
| Cycling (Commute) 1:15:00 [3]35 km (2:09 / km) | |
| shoes: Felt 70 | ||
| with pink bottle holder | ||
| C • Pink bottle holder 3 | ||
Thursday May 22 | ||
| Cycling (commute) 1:11:00 [3]35 km (2:02 / km) | |
| shoes: Felt 70 | ||
Wednesday May 21 | ||
| Cycling (commute) 1:16:00 [3]35 km (2:10 / km) | |
| shoes: Felt 70 | ||
| very quickly settled into a cant be arsed mood. going to need to watch that | ||
Monday May 19 | ||
| Note | |
| In hindsight, I can see that my training has been geared to sprint and middle (at least physically) and I haven't done any real work for the long. No recent background in the legs to call on either, still, want to do better in the long.
Now I need a goal otherwise I'm going to waste this good start to getting back to a good running level again. | ||
Sunday May 18 | ||
| Orienteering race (WOC Trials Long) 1:46:00 [5]*** 13.8 km (7:41 / km) +580m 6:21 / km | |
| spiked:20/25c shoes: Brooks Adrenaline ASR | ||
| Long Distance - Mount Pearson
9th - 8 min behind Disappointed. I was pumped for this race, and thought I would be a good show. Can breack the race down into 3 sections. The first loop Started well on the first leg, then just coming out of the first control I got a massive stick jammed in my shoe. It took me a good 40-odd seconds to get out and started to stress me out. This was almost my biggest time loss for the race, but such was the nature of the open terrain. After that I was a bit unsteady with direction but leg 2 was a long leg, and ended up with a reasonable split (about a min down over 15min). Picked off Seb on the way and found Jim (4min) at no. 2. Then ran the rest of the loop quite well, with the excepted tiredness in the legs from a hard day yesterday. The uphill section Time was very similar to the fastest through the spectator, and then we slowly made our way to the top of the mountain. I lost a bit of time on the first longer leg in this section, getting caught in some crap, and perhaps not picking the best way, maybe dropped a min because of this. Apart from this I hit everything spot on, but looking at the splits I was already starting to drop time. The downhill section You would think the downhill section would be easy, but I got messy. Almost as soon as I started running downhill I started getting weak and as it went on I really hit the wall. battled stomach cramps, leg cramps and general vacantness. It meant I was probably dropping time on running speed, but also dropping time on increasingly common and prolonged hesitations as I struggled to concentrate. I finished with no real mistakes, but I knew I was dropping time at the end. It was quite a good race except for the failing body, and I finished running, just not running like you need to to finish at the top. I just didnt have a long race in me. I don't think it helped that I probably didnt eat enough yesterday, and I started a bit dehydrated (this was partly due to an inadequate dinner, having spent it meeting with the SILVA marketing manager at a "nice" restaurant). Its a shame, cos this was a very winnable race I reckon, and it was interesting have a WOC trials weekend where all 3 races had top 2 places taken by non-WOC candidates. | ||
| Orienteering warm up/down 10:00 [2] | |
| shoes: Brooks Adrenaline ASR | ||
| w/u only | ||
Saturday May 17 | ||
| Event: Sun Coast Classic & WOC Selection Trials | ||
| Run warm up/down 38:00 [2] | |
| shoes: Brooks Mach 7 Spikeless | ||
| w/u, w/ds throughout the day | ||
| Orienteering race (WOC Trials Sprint) 16:30 [5]***** 2.7 km (6:07 / km) +30m 5:47 / km | |
| spiked:13/17c shoes: Brooks Mach 7 Spikeless | ||
| Sprint - LittleChild Creek
2nd - ~30s behind Obviously a good run and a good result. Started cautiously and was a little hesitant on the way to the first control (at which point I heard Toph crashing through green). Felt like Toph was trying to distract me as he was a bit wobbly, but I kept my head calm and kept it pretty clean through the next few controls until I got in the map. We then just kept it rolling on and there were no significant time losses, except a little on 10 (getting caught in some crap) and then drifting on control 15. I was on my physical limit close to the whole way, which I am really happy about given the technical nature of this sprint. Happy it was clean, but reflecting on it you can see how there is another ~1.5-2min faster to go, half and half in terms of speed and running cleaner straighter lines. But then it would be getting to the world-class stage, and I'm certainly not there at the moment. | ||
| Orienteering race (WOC Trials Middle) 38:00 [5]***** 4.9 km (7:45 / km) +130m 6:51 / km | |
| spiked:16/20c shoes: Brooks Mach 7 Spikeless | ||
| Middle - LittleChilds Creek
6th ~ 2min behind Pretty happy with this run. 3 mistakes really, annoying thing was that 2 of them were really stupid. First control a little cautious, no problem. 2nd control quite easy, but just before I popped into the green to get the control, I saw another control out of the corner of my eye, knowing with reasonable confidence it wasnt mine, I checked it out anyway. So stupid, cost me ~45s. Ran the next few controls a bit hestitantly but no sig time loss and hammered the long leg quite well. Then another brain explosion. Decided to go straight through some dark green instead of going 50m around it. First couple of metres fine, and then it hurt, physically and time-wise. Again, another 45-60s time loss. I was so dirty on myself for the rest of the course. The fight through the green was exhausting too, and I hurt a lot for the rest of the course. Kept it really clean through the real technical section (although I probably can't orienteer as quickly through this stuff as I might with a bit more orienteering form) until 17 (the last control in the technical section). Just got a little lazy and got caught out. another ~45s here. Then pushed home. Quite a reasonable run, but could have been sig better without some stupid decisions. Relatively happy with the end result, especially given this is my weakest discipline traditionally. | ||
Friday May 16 | ||
| Orienteering 20:00 [3]*** | |
| shoes: Brooks Adrenaline ASR 7 | ||
| gentle map run on Constable Creek with Mace, Geoff Stacey and Wild Bill (feet).
| ||
Thursday May 15 | ||
| Note | |
| thought about running, a couple of times. couldnt be arsed, and it wasnt really in the plan anyway. | ||
Wednesday May 14 | ||
| Cycling (commute) 1:24:00 [3]38 km (2:13 / km) | |
| shoes: Felt 70 | ||
| to uni and back, detour via doctors.
ride in was one of the quickest i have done. think i now have the strength to make the lungs hurt on the bike Skin Allergy Test Tested a number of things, including pork, peanuts, milk, yeasts... Had very slight reaction to olive, and a large reaction to Rye Grass! | ||
| C • weaknesses 4 | ||
Tuesday May 13 | ||
| Run intervals 10:00 [4] | |
| shoes: Brooks Racer ST | ||
| 5 x last minute prayer session [named 18th March] - short intervals (up a slight rise), ~2.5min jog recoveries
Times untimed untimed 56.1 55.2 56.0 took it a bit cruisy. felt not bad. some clowns were ripping up all the gravel in their car getting sideways. i guess doing it in the cemetery potentially saves travel. | ||
| Run warm up/down 35:00 [2] | |
| shoes: Brooks Racer ST | ||
| pretty much concludes a 13 week build-up (10 weeks of running) into WOC trials. Was quite messy at the start, especially around Easter but gone better than expected since then. | ||
| C • Nice one fatso, keep focuss... 6 | ||
Monday May 12 | ||
| Note | |
| (rest day) | ||
Sunday May 11 | ||
| Run long 2:03:00 [3]+385m | |
| shoes: Brooks Adrenaline GTS 8 | ||
| Run from home. First half with Mace around Penant Hills then dived down to run in Terry's Ck.
Saw couple MTBers riding the Terry's Ck track. pretty hard core, its hard enough to run and not fall. One was wearing a Flight Centre team top... wonder if AJ knows him. | ||
| Run 28:00 [2] | |
| shoes: Brooks Racer ST | ||
| easy jog up and back to uni from lidcombe station to check on the rats. they were fine | ||
Saturday May 10 | ||
| Run intervals 25:00 [5] | |
| shoes: Brooks Racer ST happy yelow | ||
| 8 x Whale Rock Hill ints; ~2'30 jog down recovs
2'04 2'03 1'59 1'57 1'57 1'57 1'57 1'51 ! Been a couple of weeks since I did this, and last time was during a recovery week, so I was pretty fresh. Today I felt very slow and tired in the legs, but as I got into it it got better and better. Given the fatigue in the legs, this is probably my best session in a very long while. Last one was all in, it hurt. Soooo looking forward to the recovery of next week. | ||
| Run warm up/down 37:00 [2] | |
| shoes: Brooks Racer ST happy yelow | ||
| with Mace
new shoes need a bit of running in. | ||
Friday May 9 | ||
| Cycling (commute) 1:12:00 [3]35 km (2:03 / km) | |
| shoes: Felt 70 | ||
| Run 50:00 [3] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| first dark run in a while. with a headlight that was crap, and getting crapper with the flat batteries.
very tired, especially at the start since it was straight off the bike from riding home with inspired by the imminent start of the Giro Phil. | ||
Thursday May 8 | ||
| Note | |
| weight:63.5kg | ||
| Under-water weighing this morning. Wish I hadn't now... though 3 months ago would have been much worse.
U/W weight 3.147 Body density 1.0728 Body Fat mass 7.2 FFM 56.3 % Fat 11 must be a champ at storing intramuscular triglyceride??? | ||
| C • 4 | ||
| Cycling (commute) 1:15:00 [3]35 km (2:09 / km) | |
| shoes: Felt 70 | ||
Wednesday May 7 | ||
| Cycling (commute) 1:22:00 [3]35 km (2:21 / km) | |
| shoes: Felt 70 | ||
| Run warm up/down 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| damn these shoes are good. | ||
| Run intervals 25:00 [5] | |
| shoes: Brooks Adrenaline GTS 8 | ||
|
24 x boardwalk intervals in Bicentennial Park same as 15/4 but completed 3 sets. last couple at end of 2nd set and 1st in 3rd set a little slow as i had to slow down cos annoying people on my boardwalks!! Didn't feel the real goods today but i didnt feel bad either. session as a whole was easier to get through which i take as a sign i am fitter but legs a bit tired and lacked the real zip for super speed in this session. 1st set, 2nd, 3rd 23.4 23.2 23.4 23.3 22.9 22.6 10.3 10.2 10.1 10.8 10.1 10.1 48.5 48.4 47.9 22.4 22.4 21.5 38.9 40.4 38.4 40.0 40.2 39.4 | ||
Tuesday May 6 | ||
| Cycling (commute) 1:14:00 [3]35 km (2:07 / km) | |
| shoes: Felt 70 | ||
| very quick home, which tells you i was piss farting around on the way there.
was hoping to do an interval session this morning on the boardwalk but rain early morning put a stop to that. ankle has been very sore since sunday avo. back no anti-inflamms for a bit. | ||
Sunday May 4 | ||
| Orienteering 21:00 [4]*** 2.9 km (7:14 / km) | |
| spiked:10/12c shoes: Brooks Adrenaline ASR | ||
| Badja South
sprint training using a blown up 1:5000 map and using some tags put out the day before. A little scrappy at the start, generally a bit rushed (even when its not a race) but only really one mistake which would have cost prob 2 min. Mistake in part due to a large clearing that now goes through the map for a small fence (none of which is on the map yet). | ||
| Orienteering intervals 21:00 [4]**** 3.4 km (6:11 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Badja South
3 x ~1.2k with 5 controls each int Really good training, and running and orienteering pretty well. Not sure how. | ||
| Run warm up/down 35:00 [2] | |
| shoes: Brooks Adrenaline ASR | ||
| various between intervals, warm-up / cool downs | ||
| Note | |
| Wondering if the West-side of Cooma (up to the town) is mapped?
Reckon you could have a sufficiently good (quite good) Easter without leaving Cooma. Sprint and Middle on map to the south-east, with Snowtels as the assembly. Then the long and relay distance on the west-side of town, with the actual finish in the town. A lot of this is crown land too so I don't think access would be too difficult. If you were super keen, you could map the north-west side as well depending on how much area you wanted to map. Saw most of these areas whilst wasting some time waiting for the Loft (new? cafe) to open. It was well worth it. | ||
Saturday May 3 | ||
| Orienteering 2:03:00 [2] | |
| shoes: Brooks Adrenaline ASR | ||
| Badja South
Tagging control sites for next weeks ACT State League event. What an absolute cracker area!!!!!!!!!!! | ||
Friday May 2 | ||
| Run (Heat training) 45:00 [4]13.2 km (3:25 / km) | |
| shoes: Brooks Trance | ||
| glad thats over. now time to let me skin recover.
roughly translated saw a 7% increase in distance covered since last Wednesday (which was 3rd day, and when i started using the fan). Now off to a luncheon with Ms Ellis (Minister for Sport) | ||
Thursday May 1 | ||
| Run (Heat training) 45:00 [4]12.95 km (3:28 / km) | |
| weight:63kg shoes: Brooks Trance | ||
| back on the horse [treadmill]
felt good, but the last 10min is definitely really hard. in hindsight, i think yesterday was a result of a lack of food prior to the run. sorted that out today with a couple of wraps, the one with nashi pear and bluembert cheese was particularly good. | ||
| Cycling (commute) 1:30:00 [3]42 km (2:09 / km) | |
| shoes: Felt 70 | ||
| bit of a detour to get to the doctors. amongst other things i have a bad ear ache | ||