Training Archive: Fat RatIn the 31 days ending 2008-07-31:
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| 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 | H | ||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| Run 1:20:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| literally running late - running from Artarmon station to home, got changed and then down to Fairyland. Luckily guys decided to do the loop in the backwards direction to normal so picked them up. Still feeling a little flat. | ||
Wednesday Jul 30 | ||
| Swimming 30:00 [3]1 km (30:00 / km) | |
| morning Lane Cove pool with Seb, Jose and Phoebs
100m TT: 1'45 felt tough, slow pool (shallow and 25m) and.. I can't think of any more excuses.... | ||
| C • nice time 7 | ||
| Cycling 54:00 [2]21.5 km (2:31 / km) | |
| shoes: Felt 70 | ||
| a slow commute in. dawdle-like | ||
Tuesday Jul 29 | ||
| Run 20:00 [5] | |
| shoes: Brooks Racer ST happy yelow | ||
| Observatory Hill Ints
traditional 3 x normal hills. Pretty slow in parts. When I'm on a recovery week, its as much for the mental side/motivation as the body. So when I come to any real hard session in a recovery weeks I'm often pretty pants. Times 1'22, 54, 1'02 1'20, 51, 56 1'27, 50, 56 | ||
| Run 1:06:00 [3] | |
| shoes: Brooks Racer ST happy yelow | ||
Monday Jul 28 | ||
| Note | |
| (rest day) | ||
Sunday Jul 27 | ||
| Run warm up/down 12:00 [2] | |
| shoes: Brooks Cascadia 4 | ||
| sore | ||
| Orienteering race (ACT State League) 1:10:10 [4]11.2 km (6:16 / km) +300m 5:31 / km | |
| shoes: Brooks Cascadia 4 | ||
| Timber Tops
Had nothing for the first half, had less for the second half. Annoyingly mispunched on a termite mound on a slope 50-100m away from my control. Too tired to care. | ||
| Swimming 30:00 [3]1 km (30:00 / km) | |
| Canberra Olympic Pool with Mace | ||
Saturday Jul 26 | ||
| Run warm up/down 27:00 [2] | |
| shoes: Brooks Cascadia 4 | ||
| Run race (Canberra Bush Marathon) 1:00:46 [5]16 km (3:48 / km) +300m 3:28 / km | |
| shoes: Brooks Cascadia 4 | ||
| Ran the 16k event.
Wanted a hard hit-out and thought it would be good for training, like getting hit with a very big training stick (like an ugly stick but with different consequences). Definitely felt like a real good training hit-out, time will tell. Chilly morning, but not a bad day for running. Struggled to feel hands, and in fact arms for the first couple of k's. Went out pretty solid, and led through 3k. Scott Imhoff came up next to me and we battled it out until about 6km (nearish start of climb that eventually goes over Hackett Hill) when he started to draw away. Felt pretty good and was happy I was pushing pretty hard. Some not unexpected fatigue in my legs but think i am just starting to get fit enough where you can run reasonably well even when a bit tired. At 8k (going up the hill) Emily (World Cross rep) passed me and I just couldnt do anything about it. She was too strong on the hills. Held her about 20s ahead for a few ks then had a couple of bad ks and she must have put 10s/k on me over the last 4ks. I finished ok but definitely slowed comparatively. So I was pretty happy with the run but at the same time I am completely demoralised. First time a female has beaten me when racing properly. She was bloody amazing. Sure at some stage you are going to get beaten consistently by females, but at 30?!What is even more demoralising is that the course record (set by Martin Dent in 2006) is 51'19; I just cant comprehend that. Need to get fitter and faster. km split, km climb, km height gain (or loss) 3'57, 48, 44 4'33, 25, 16 3'06, 4, -19 3'33, 16, 1 - 4k 15'09 3'37, 11, 1 3'29, 4, -37 3'48, 15, 15 4'01, 40, 40 - 4k 14'56 9'12, 91, 51 (8 to 10k) 3'36, 0, -48 3'14, 9, -2 - 4k 16'02 3'37, 0, -26 4'02, 17, 0 3'45, 12, -4 3'25, 8, -47 - 4k 14'49 | ||
| Run 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| around the Pinnacle nice and easy
body was telling me I need to coold-down more | ||
| Kayaking 5:00 [3] | |
| More of an attempt to paddle.
Borrowed Tom LS's down riiver kayak, put in on Lake Burley. Shortly after came out, and it was freezing. Tried again, came out again, and it was too cold to keep trying. Problem is (apart from my general inability to keep balanced) that to turn the boat you have to lean, and I can't control it enough to manage. Took a few hours to warm up. | ||
Friday Jul 25 | ||
| Cycling (commute) 1:38:00 [3]43 km (2:17 / km) | |
| shoes: Felt 70 | ||
| nothing particularly enjoyable about getting this wet | ||
| C • commute 4 | ||
Thursday Jul 24 | ||
| Cycling (commute) 1:32:00 [3]42 km (2:11 / km) | |
| shoes: Felt 70 | ||
| wet this morning, so a bit cruisy to avoid coming off. til I had an unplanned rendezvous with Phil in Rhodes from which point the gas pedal was squeezed.
punctured almost in sight of home. walked remainder | ||
| Orienteering intervals 45:00 [4]*** | |
| shoes: Brooks Adrenaline ASR 7 | ||
| O-ints coutesy of Phoebe and Jose. Usual fun and games, much more enjoyable then just running. Seb and Prong also there. tricky in parts.
Felt quite leg tired and flat, was never able to get up to top gear so just grinded the session out. | ||
| Run warm up/down 44:00 [2] | |
| shoes: Brooks Adrenaline ASR 7 | ||
Wednesday Jul 23 | ||
| Cycling (commute) 1:33:00 [3]43 km (2:10 / km) | |
| shoes: Felt 70 | ||
| FREEEZIIING tis morning. | ||
Tuesday Jul 22 | ||
| Run intervals 15:00 [5] | |
| shoes: Brooks Racer ST happy yelow | ||
| Observatory Hill Stair ints with Andy and Prong.
2 sets of 3 stairs longer than normal. first one the same, but other 2 with extra added to the start. Pushed hard tonight, and while I didnt feel that great the times are getting faster. 1st set: 1'18; 1'24; 2:02 2nd set: 1'20; 1'24; 1:58 | ||
| Run 25:00 [2] | |
| shoes: Brooks Racer ST happy yelow | ||
| between stairs | ||
| Run 56:00 [3] | |
| shoes: Brooks Racer ST happy yelow | ||
| warm-up/cool-down and jog back from Artarmon | ||
Monday Jul 21 | ||
| Cycling (commute) 42:00 [3]21.5 km (1:57 / km) | |
| shoes: Felt 70 | ||
| home | ||
Sunday Jul 20 | ||
| Kayaking 1:20:00 [3] | |
| with Mace, on a slightly less barge like hire kayak, this time on Narrabeen Lake.
first half hour was the most miserable i have ever been paddling. the last hour we paddled fine though and it was nice enough. funny falling in. Mace got in to the WOC spirit and bought a periscope donut from a Hungarian at the Narrabeen markets. Who would have thought? | ||
| C • more miserable than the city chase Rome? 5 | ||
| Run 30:00 [1] | |
| shoes: Brooks Trance | ||
| Easy jog exploring some tracks around Lane Cove.
got my goal of 15 hours, thought it would be tough but from about mid-week have been feeling really good. so cruised it in without trying too much in the end. right knee sore again today though. slightly lesser week this week then a full on recovery week after. | ||
Saturday Jul 19 | ||
| Run long (Great North Walk) 3:12:00 [3]+770m | |
| shoes: Brooks Cascadia 4 | ||
| Lane Cove to Hornsby section. Ran from home and includes the run from Artarmon train station back home again.
with Prong and Andy. Felt pretty good all run. Shoes are fantastic. Even wore my soft ankle brace for the whole run (no digging in). Wish I got paid to hurt people, it would be so great. Jealous of Big Jens | ||
Friday Jul 18 | ||
| Cycling (commute) 58:00 [3]27 km (2:09 / km) | |
| shoes: Felt 70 | ||
| lazy day lazy ride.
via flat white and pear and raspberry bread at Artecaffe in Lane Cove with Kylie. Pretty good. | ||
| C • hours 1 | ||
| Swimming 30:00 [3]1 km (30:00 / km) | |
Thursday Jul 17 | ||
| Cycling (commute) 1:35:00 [3]43 km (2:13 / km) | |
| shoes: Felt 70 | ||
| nice sounds of some Tongan pilgrim gospel harmonies as I rode through Olympic Park | ||
| Orienteering intervals 25:00 [4] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Cracker o ints session set by Sebba in Lane Cove NP. Real fun. Felt ok physically, took on the bush which came off except for one instance when it very much didnt.
Bit late to meet Seb, sorry Seb, but when Jules went through the WOC Middle Qual 1st radio control in second (just behind God) we had to stay to see the finish | ||
| Run 56:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| to/from and betwen ints. | ||
Wednesday Jul 16 | ||
| Run long 1:45:00 [3] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| run to work. felt pretty good considering last night. right knee a little sore. | ||
| Cycling (commute) 49:00 [3]21.5 km (2:17 / km) | |
| shoes: Felt 70 | ||
| cruisy home (coach Prong advice) | ||
Tuesday Jul 15 | ||
| Cycling (commute) 47:00 [3]21.5 km (2:11 / km) | |
| shoes: Felt 70 | ||
| to uni only | ||
| Run intervals 20:00 [5] | |
| shoes: Brooks Racer ST happy yelow | ||
| Observatory Hill Stair Ints
with Andy and Prong (and brief appearance from Glenn) couldnt do the full 1st interval (due to pope festivities) so it was quite short, and so we did 4 sets instead of 3. felt reasonably good tonight. 1st set: 35, 51, 52; 2nd set: 34, 50, 54; 3rd set: 35, 53, 55; 4th set: 33, 50, 51 went down past police lines (no one stopped me) and had a good look at the view above top end of Darling Harbour. It was completely crazy, not sure I've seen so many people packed in to one place before, and with all the different countries flags it was quite impressive. | ||
| Run warm up/down 25:00 [2] | |
| shoes: Brooks Racer ST happy yelow | ||
| jogging between intervals | ||
| Run 55:00 [3] | |
| shoes: Brooks Racer ST happy yelow | ||
| the rest of the running to/from venue and home. | ||
Monday Jul 14 | ||
| Cycling (commute) 45:00 [3]21.5 km (2:06 / km) | |
| shoes: Felt 70 | ||
| home only
flew up a few of the small climbs. I was impressive. | ||
| C • Go Ricco ... 4 | ||
Sunday Jul 13 | ||
| Orienteering (State League) 48:00 [4]**** 5.9 km (8:08 / km) | |
| shoes: Brooks Adrenaline ASR 7 | ||
| NSW State League on Miner's Despair, Belanglo.
started really scrappy and lost about 5 min in the first few controls. then hammered the rest. was pretty tough orienteering, technical enough and scrappy and thick for much of it. | ||
| C • city chase 5 | ||
| Run warm up/down 15:00 [1] | |
| shoes: Brooks Adrenaline ASR 7 | ||
Saturday Jul 12 | ||
| Cycling 1:34:00 [3]40 km (2:21 / km) | |
| weight:64.6kg shoes: Felt 70 | ||
| ride to Roseville Bridge before paddle, then all the way to uni. much nicer later in the morning when its warmer and less traffic (and no real time pressures).
the 8.5k bag made it quite tough. | ||
| Kayaking 59:00 [3]9.5 km (6:13 / km) | |
| Middle Harbour paddle on Damon's Red7 Ski.
with Mounty, Damon and Prong. really nice morning for a paddle except for the chill factor, when we finally got some sun it was really nice. paddled upstream, further than I have ever been before, right up to the pipeline. getting tired the last 10min of the paddle. didnt fall out so thats a good start, and got more and more comfortable in the boat the longer we went. got told to straighten my arms alot and twist more. | ||
| C • remember you can always bor... 4 | ||
| Run 47:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Moreton National Park with Mace
super scenic, great little place to run. Did the coal mine, echo point, bonne view and wishing well. Got a real good look (twice) at a lyre bird. really cool | ||
| Run tempo 20:00 [4] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| tempo thanks to getting lost in the National Park and having to find mace again. felt bloody good.
Bundanoon is a pretty nice place, worth spending a day in for sure. the glow worms were disappointing, although it is completely the wrong time of year to see them. | ||
Friday Jul 11 | ||
| Note | |
| (rest day) | ||
| cracker stage last night, its starting to get interesting. | ||
| C • ooh la la mon Dieu! 1 | ||
Thursday Jul 10 | ||
| Cycling (commute) 1:36:00 [3]43 km (2:14 / km) | |
| shoes: Felt 70 | ||
| uneventful commute to uni. packed a co2 cartridge | ||
| Orienteering intervals 40:00 [4]*** | |
| shoes: Brooks Adrenaline GTS 8 | ||
| on Blackman's Park. Glenn, Jose, Phoebe, Prong and Andy for company.
I set the course and was, in hindsight, a little ambitious about the bush options. partly due to night, more due to the map being wrong, and even more due to the fact is was pretty shitty thick in most parts. Nevertheless it was good to get back to doing something like this. I was extremely tired which didnt help either. Feel like my legs have stopped recovering in the last day or so. Might need a rest day to help them, plus it would probably increase nmy chances of avoiding getting sick, which I feel perilously close too. | ||
| Run warm up/down 49:00 [3] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| and home for pizza. didnt seem as good as normal. they were closed and were pretty nice to go ahead and cook the pizza for us. | ||
Wednesday Jul 9 | ||
| Swimming 30:00 [3]1 km (30:00 / km) | |
| Regular (?) Lane Cove swim, just with Mace this morning.
800m of it with no googles (its fine for about 500m but it starts hurting after that) | ||
| C • Regular 3 | ||
| Cycling 1:59:00 [3]55 km (2:10 / km) | |
| shoes: Felt 70 | ||
| Ride from pool to Uni.
Gotta remember not everything is a race. On the top section of Epping Road I attempted to slide under a car complete with bike. Speed was a bit higher than what you would attempt this at home. I didnt make it. Only a few grazes and bruises, everything else (that costs money) is fine, which was my main concern. Got back riding fine straight away. Top part of Epping Rd is really fast, and the cycle path is just bloody dangerous, should just ride on the road. didn't help I can barely see clearly through my chlorinated eyes. Rode home via Balmain (few drinks at a nice pub and dinner at Ross's). Clearly one of those days though, punctured in the rain whilst running late for meeting with Ross. Broke pump (well it was never really working) and had to stop a nice dude to help me out. Broke his pump then he pulled out a CO2 cartridge and I was on my way again. He didnt seem to care - he works at a bike shop and just replaces stuff for free anyway... | ||
Tuesday Jul 8 | ||
| Run intervals 20:00 [5] | |
| shoes: Brooks Racer ST happy yelow | ||
| 3 x 3 Stair Intervals around Observtory Hill with Prong, Andy and the new dad.
First one really hurt, was a bit of a shock to the system I think. Then settled in and ran pretty solidly for the rest. Times similar to Andy. Andy's times - (1.22, 0.57, 1.02 - 1.22, 0.52, 1.00 - 1.24, 0.52, 0.58) some stunning views during this session. Its quite a good one. | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Racer ST happy yelow | ||
| between intervals | ||
| Run 1:00:00 [3] | |
| shoes: Brooks Racer ST happy yelow | ||
| warm-up and cool-down from Andy's work and jog from Artarmon back to Lane Cove.
legs a bit sore at the end from all the hard surfaces | ||
Monday Jul 7 | ||
| Cycling (commute) 1:37:00 [3]43 km (2:15 / km) | |
| shoes: Felt 70 | ||
| felt really tough this morning. legs have gone into hibernation. | ||
Sunday Jul 6 | ||
| Kayaking 2:15:00 [3] | |
| Hired a barge from Berowra Waters Marina and headed downstream until we found a nice beache. Had lunch and a bit of a picnic, then paddled back. Real nice.
on the ferry on the way home, one of the operators told us how the waters were full of bull sharks, but we didnt worry because they are prettty well fed. | ||
| C • the red 7 is available for ... 9 | ||
Friday Jul 4 | ||
| Note | |
| (rest day) | ||
Thursday Jul 3 | ||
| Run (Fairyland Loop) 50:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| cruisy run with Jose, the big man, expecting and the toad killer. mace didnt make it due to her calf :(
watched all episodes of Citychase last night. Funny as, especially seeing Craney crack the shits at Neil. Even funnier - reading the new o-zine - http://www.orienteering.org/i3/index.php?/iof2006/... | ||
| C • craney is a big nob 1 | ||
Wednesday Jul 2 | ||
| Swimming 30:00 [3]1.05 km (28:34 / km) | |
| early morning in Lane Cove with the Capulets
Swam 1k in 27'30, then some b/stroke and mucking around. felt alright. spa afterwards was a treat | ||
| Cycling (commute) 1:31:00 [3]43 km (2:07 / km) | |
| shoes: Felt 70 | ||
| head wind hurt this morning, although not as much as passing a MTBer only to misjudge the speed required going into the following hair pin. Managed to pass the MTBer again (who was motoring) who then got a ride, but the ego damage was already done. | ||
| C • mtb 5 | ||
Tuesday Jul 1 | ||
| Run intervals 20:00 [5] | |
| shoes: Brooks Racer ST happy yelow | ||
| Andy is in NZ, and Prong is sick again, so bailed on my debut stair intervals in the city. Did hill intervals up Ulm St track from Lane Cove river instead. Quite a good little hill for reps, although wouldnt suit a crowd. First half is not so steep, even a little down and you need a real rhythm to run this fast and easy. Probably good for terrain. Second half kicks up and I continued on the last kicker up to the scout hall.
Felt real good. Recovs quick jog back down same way - 2min 20 8x 1'50 1'44 1'44 1'44 1'41 1'41 1'44 1'40 | ||
| Run warm up/down 41:00 [3] | |
| shoes: Brooks Racer ST happy yelow | ||
| ran via UTS North oval, went to go lower track but water real high. looped around and still got wet as water was over some of the boardwalks too. must have been a King nearby.
Nightlighting on full scared the shit out of lots of possums. even managed to catch a fish the size of my hand in the light beam. | ||