Training Archive: NSW StingerIn the 30 days ending 2007-04-30:
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| 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 Apr 30 | ||
| Run (Two Creeks/Little Diggers) 48:00 [4]8.8 km (5:27 / km) | |
| slept:7.0 shoes: old Asics 2100 | ||
| Prong and Ezy drove the train. I was a passenger. Feeling a bit tired, but it was a quick run. | ||
| Run (Drills) 17:00 [3]2 km (8:30 / km) | |
| shoes: old Asics 2100 | ||
| At Roseville oval with Prong.
5x high knees 5x strides | ||
Sunday Apr 29 | ||
| Orienteering race (MetroLeague) 42:00 [3] | |
| slept:4.0 | ||
| Decided to skip the Night champs last night in favour for dinner and getting drunk at Rafferty's Resort. Had to get up at 7am and get lift to Turramurra, train to Artarmon and got a lift to Castle Hill with Andy.
Felt very seedy all day. Got thru the race, but was just jogging. Andy caught me 2mins about half way, but i beat him back just after he lost time near the end. Typical Sydney metro, lots of tracks, bush thick in parts but otherwise ok. | ||
Saturday Apr 28 | ||
| Adventure Race (AROC) 5:20:00 [4] | |
| At Rafferty's Resort on South East Lake Macquarie
with Mounty and Katrin Started with a short rogaine around the resort, on a pretty accurate base map (ie buildings, no contours). We ran this quite well until misreading controls descriptions and then missing a control causing us to change routes a bit. On the short bike ride out to the coast we picked up a few spots and were into 3rd. Coasteering was awesome, but quite short. Big rock shelves with 2 swims and a bit of snorkelling in a huge rockpool. We were within sight of Adrenalin Adventure and CBD but never caught them. The next bike ride to Caves beach was short and muddy but we passed CBD when they made a nav error. A rogaine around the Caves Beach map (Day 1 of Christmas 5-days many years ago, maybe '96?) including crawling thru sand cave tunnels of Cave's beach 'cave'. CBD were on our tail whole leg and caught back up at the start of the next bike leg back to Lake Mac at Swansea. Onto the Toyboy and chased CBD across the lake to Wangi Wangi, with AA in sight. A short run around the point, collecting 4 controls, and finding the locations of the next controls as you progressed. Again still with CBD and we paddled back and started the next bike leg together. AA had made a mistake on Wangi Point and we ended up in the lead. We finished the normal course in just over 3hrs. After a slow transition we headed off on the bonus leg, a bike rogaine expected to take about 1.5hrs. But recent heavy rain resulted in half the course being underwater and it was very slow going. We raced AA for the next hour and at a few stages we, AA and CBD were all together. But in the end we had the cleanest finish and got back just in time, or a little late depending on whose watch you looked at. Mounty pleaded our case and they let the result stand- Stingers 1st, AA 2nd. CBD were 10mins late back and lost all their bonus points. I was really hammered at the finish. Didn't eat enough for 5.5hrs of racing. | ||
Friday Apr 27 | ||
| Run (UTS Lindfield) 34:00 [3]5.5 km (6:11 / km) | |
| slept:7.5 | ||
| Morning run b4 breaky, first for a long time. Down to oval and 5 laps surging the straights | ||
Thursday Apr 26 | ||
| Run (Fairyland Loop) 1:00:00 [3] | |
| slept:8.0 shoes: red Salomon 3D Pro | ||
| Met Andy for a night run after dark. Felt ok, but took it pretty easy on the slippery dark tracks.
No sign of little niggles so that was good | ||
| Strength work (core and stretching) 30:00 [3] | |
| watching the biggest loser finale. holy crap did they loose some weight.
Lazydave were you taking notes? | ||
Wednesday Apr 25 | ||
| Kayak (Fishmans to Bayview via B) 3:30:00 [3]31 km (6:46 / km) | |
| slept:7.0 shoes: Red7 double | ||
| http://www.gmap-pedometer.com/?r=892860
with Prong in my new Red7 double, Damon and Fleur in Mirage, Matt deBelin and Ben in Vok. I should probably log this as 3hrs paddling and 30mins swimming (with bluebottles, and sharks according to Matt). The boat is more stable than Mounty's Mark2, but Prong and i were fighting to balance the boat most of the time. Finally improved after 2hrs and started to get moving and catch a few runers. Around Barrenjoey and back up Pittwater. Ben swapped into my boat and we didn't have any problems on the flatter water. | ||
| Run (Monavale to Collaroy) 48:00 [3] | |
| shoes: Asic 2110 | ||
| From the end of paddle back to the cars at Fishermans. Felt good and pace was quick.
Good way to spend a public holiday. | ||
| C • WOC Trials 6 | ||
Tuesday Apr 24 | ||
| Run (Fairyland Loop) 55:00 [3] | |
| shoes: old Asics 2100 | ||
| very very wet | ||
| Strength work (weights) 30:00 [3] | |
Monday Apr 23 | ||
| Note | |
| slept:9.0 (rest day) | ||
| work. journal club. heavy rain. | ||
Sunday Apr 22 | ||
| MTB race (Yellowmundi) 1:59:30 [4]36.0 mi (3:19 / mi) | |
| slept:4.0 shoes: Cannondale Rush | ||
| Cross Country race with Western Sydney MTB.
I was happy to race B grade (4laps), but surprisingly Dari said we should do A grade (5laps). Didn't go to hard on the first lap, but the pace was much faster than i was capable of today (particular after late night on the turps). After 3 laps (71.30) I realised I had a chance to break 2hrs so i kept working hard to the end. Happy I was able to keep my lap times consistent.Quads felt a bit crampy, but never got too bad. Pretty buggered at the end. | ||
| MTB race (Yellowmundi) 1:02:00 [4]15 km (4:08 / km) | |
| shoes: Cannondale Rush | ||
| MTBO race. Had about 2.5hrs break between races. Felt really tired, but not so bad when i got started. Right knee a bit sore. 1:5000 map and 21 controls, with lots of crossing over the same paths. It was a bit easier for me since i knew the area reasonable well. Lost lots of time to Darvo (54mins) on about 4 legs where he cut thru yellow clearings (apparently allowed) where i continued around the tracks. But i wouldn't have come close to him today.
Really good fun. If only mtbo was always like this. I'll sleep well tonight | ||
Saturday Apr 21 | ||
| Kayak (Clontarf to Manly return) 2:12:00 [3]20 km (6:36 / km) | |
| slept:7.0 | ||
| with Ben in the Mirage730. Very disappointingly my surf ski wasn't ready to be collected so we had to paddle the mirage. Beautiful day. Not much wind or swell, but still a bit choppy around North Head. Water was the clearest i've seen it. | ||
| Run (Marsfield) 40:00 [3]7 km (5:43 / km) | |
| shoes: Asic 2110 | ||
| with Ben after a BBQ at his place. Felt ok, but getting worried about some niggles. | ||
Friday Apr 20 | ||
| Run (Lizard Loop) 1:28:30 [3] | |
| slept:8.0 | ||
| Felt a bit flat this morning. Had to stop a few times to stretch both ITB's.
Saw my first snake in a bloody long time- 1m Red Belly Black snake. | ||
| MTB (Rotary Oval return) 45:00 [2] | |
| shoes: Cannondale Rush | ||
| just checking the bike still worked | ||
Thursday Apr 19 | ||
| Run (Two Creeks/Little Diggers) 50:00 [3] | |
| slept:7.5 shoes: Asic 2110 | ||
| Felt good, tho light might need new batteries.
| ||
| Run (Drills) 15:00 [3] | |
| Stopped at Roseville oval and did 100m drills.
5x high knees 5x strides | ||
| Strength work (weights) 25:00 [3] | |
Wednesday Apr 18 | ||
| Orienteering (Course-setting) 2:00:00 [3] | |
| shoes: Asic 2110 | ||
| West Chatswood. Felt really good today, but that was probably just due to adrenaline and stress.
About 85 competitors which is a pretty good turnout. Not much help for the Stingers though who were scattered throughout the country. | ||
Tuesday Apr 17 | ||
| Orienteering (Course-setting) 1:00:00 [2] | |
| slept:9.0 shoes: old Asics 2100 | ||
| West-Chatswood again for Wed's race. Lots of remapping needed.
Slower than snail pace | ||
Monday Apr 16 | ||
| Note | |
| (rest day) | ||
| Slack attack. And it was dark | ||
Sunday Apr 15 | ||
| Kayak (Rose Bay) 1:30:00 [3] | |
| with Damon testing the Red7 Surf 80 (double). This was the boat Guy Andrews smashed on rocks on the final beach landing of the Keen race. Amazing repair job, could hardly see it.
Boat is really stable, but still fast. Decision is made. I bought the last available one in Australia. Looking forward to getting out in the surf lots over the next few months :-) | ||
| C • Boat for Forster 3 | ||
| Orienteering (West Chatswood) 50:00 [2] | |
| shoes: old Asics 2100 | ||
| Course-setting this Weds Autumn Series. Felt very flat. Snails pace. | ||
Saturday Apr 14 | ||
| Kayak (Fishermans beach) 1:10:00 [3]12 km (5:50 / km) | |
| shoes: Mark2 surfski | ||
| with Mounty. First time back in boat after Keen race. Great day and nice conditions. Hands were tired and sore after an hour | ||
| Run (Narrabeen beach) 55:00 [3] | |
| shoes: old Asics 2100 | ||
| Fisherman's beach to North Narrabeen return. All on resonably soft sand. Did a few short surges to spice it up a little | ||
| Kayak (Narrabeen Lake) 40:00 [2] | |
| With Damon and Fleur- testing some boats from Pro-kayaks. Tried the Epic V10 and Red 7 Surf 70. The Epic feels faster and more responsive, and the Red 7 much more stable. However this was flat water and its out in the surf that really counts. | ||
| Run (Two Creeks/Little Diggers) 48:30 [3] | |
| shoes: Adidas | ||
| Feeling good. Didn't take long to remember how to run again. | ||
Friday Apr 13 | ||
| Run (Fairyland Loop) 1:02:00 [3] | |
| slept:8.0 shoes: old Asics 2100 | ||
| L ITB giving me some grief, but got warmed up in the 2nd half and started feeling quite good. | ||
| Strength work 20:00 [3] | |
Thursday Apr 12 | ||
| Run (UTS Lindfield) 36:00 [3] | |
| slept:7.0 shoes: old Asics 2100 | ||
| Teaching myself to run again. Really need it too, felt like i was skidding along the road, not springing off it. | ||
Wednesday Apr 11 | ||
| Note | |
| slept:10.0 (rest day) | ||
| my fingers and arms still won't work properly, but at least i have regained full feeling in my toes. | ||
| C • So u paid ian yet? 2 | ||
Tuesday Apr 10 | ||
| Note | |
| slept:10.0 (rest day) | ||
Monday Apr 9 | ||
| Note | |
| slept:14.0 (rest day) | ||
| My body is shattered. Particularly my back and arms. Struggling to move | ||
Sunday Apr 8 | ||
| MTB race (Australian Solo 24hr MTB) 12:03:00 [3]163 km (4:26 / km) +2400m 4:08 / km | |
| slept:0.0 shoes: Cannondale Rush | ||
| 7th overall, 2nd in 25-29yrs Age class. 43laps- 353km.
I've now done 5 races of at least 24hrs in the last 12mths, but I consider this the hardest. I started pretty conservatively, riding with Katrin for the first 3hrs. When i got lapped by the leaders, I decided it was time to push it a bit. I sat on Craig Gordon's (current World Champion) for a lap just to see how it was done. The pace sustainable, but not for 24hrs. I dropped off when we caught up to a bit of traffic. Now the first problem came when we couldn't find my helmet with 9W LED headlight already attached. Glenn made two trips back to Dave's to see if it were there but couldn't find it. I had to make do with the 3W already on the bike, and a spare 1W on my head. Then finally after 3hrs of darkness the helmet was found (nearby someone elses tent after we moved all our gear). I felt like good from 5-10pm, without getting very tired. From 10pm to 3am it started getting harder and was struggling really badly with indigestion and heartburn. The course was so technical that eating while riding was almost impossible.The only thing i felt like eating was bread and jam. Between each lap now i needed to be infused with caffeine in the form of coffee, coke, redbull or nodoze. At 3.30am i was really battling mentally- struggling to find any reason to keep going. Sat down for a bit and let the support crew build my moral. Then Katrin caught up to me. I thought I must have lapped her somewhere, but no, she'd been pushing on and now we were together again. Finally the night was over, and i got rid of the lights about 6am. Now with 6hrs to go there was only 5mins separating places 6-9, amazingly close. The single speed rider started cranking out some fast laps and held onto 6th. I opened up a bit of a gap, but really hurt for the with 2hrs to go. I took it easy on the more physical first half of the lap, and tried to push the more flowy technical 2nd half. I was bloody happy to get to the finish line and even happier with my placing. Many thanks to Glenn, Dave, Mounty and Searlo for their great support. Well done to Katrin who won the womens class, and was 9th overall. An amazing effort. | ||
| C • Gutsy effort 4 | ||
Saturday Apr 7 | ||
| MTB race (Australian Solo 24hr MTB) 12:00:00 [3]190 km (3:47 / km) +2600m 3:33 / km | |
| slept:8.0 shoes: Cannondale Rush | ||
| I heard about this race about 2months ago. The Aus 24hr champs changed from the Mont/Scott 24hr in October to the Solo only 24hr at Majura. Katrin put the idea in my head a few weeks ago. I thought I'd wait and see how the Keen AR went, and I felt so good on the bike I was still considering it but wanted to see how I recovered. Since I wasn't keen to go to Burra I wanted to do something useful with my weekend anyway. | ||
Friday Apr 6 | ||
| Event: Australian Easter Orienteering Carnival | ||
| Note | |
| (sick) (rest day) | ||
| After a late night on the juice with Andy I really struggled today. Actually it was the worst hangover i've had in a long long time. Basically I was negative carbo loading and dehydrating for the whole day since i couldn't hold down any solids until about 6pm. A few times in the arvo i thought about pulling out of the 24hr race but eventually made it to Glenn's before driving to Canberra. | ||
Thursday Apr 5 | ||
| Run (Two Creeks) 40:00 [3]7 km (5:43 / km) | |
| slept:8.0 shoes: red Salomon 3D Pro | ||
| Got a call from Glenn at 4pm saying he wasn't going to Burra anymore because of car troubles. Bad news. However he offered to come and support me at the Australian Solo 24hr MTB champs at Majura Canberra. Good news. Looks like I've got no excuses now.
Went for a run and felt ok. Two creeks track is closed, not sure why. | ||
| C • Two Creeks 1 | ||
Wednesday Apr 4 | ||
| MTB (Rotary Oval return) 1:00:00 [3] | |
| slept:10.0 shoes: Cannondale Rush | ||
| Down to the oval and back, with a few runs over the small technical bits for a bit of practice. | ||
Tuesday Apr 3 | ||
| MTB 5:00 [3] | |
| Got 5mins into my ride and realised my rear tyre was quite flat. Tried to pump it up but still went flat. Must have had low pressure when i started and punctured when i rode down the station steps. I've been told pinch flatting a tubeless tyre is impossible, but this is the 2nd time i've done it. Found 2 holes right on the rim, one of them wouldn't seal with the latex. | ||
Monday Apr 2 | ||
| Run (Fairyland Loop) 52:00 [3] | |
| slept:7.0 shoes: old Asics 2100 | ||
| Had a real spring in my step so i made the most of it. Not often i feel that good. | ||
| C • must be the snakebite - take n... 2 | ||
| Strength work (Neighbours) 30:00 [3] | |
Sunday Apr 1 | ||
| Run (Andy Hill Run) 10:00 [4]2.5 km (4:00 / km) | |
| shoes: uncomfortable casual shoes | ||
| with Fatrat from Olympic Stadium to Concord west station, dodging 66000 AFL spectators | ||
| Run (Andy Hill Run) 10:00 [4]2.5 km (4:00 / km) | |
| shoes: uncomfortable casual shoes | ||
| with Fatrat from Scubar to Kings Cross via Oxford st. This time with about 8 jugs of snakebite in our bellies. | ||
| C • Snakebite 2 | ||
| Kayak (Rose Bay to South Head) 1:30:00 [3]14 km (6:26 / km) | |
| slept:5.0 | ||
| Met Damon for a surf ski test drive at Rose Bay (about 4hrs after i was meant to arrive after late night). We paddled Mounty's Fenn Mako 6, and a Red 7 Surf 70. The Fenn is probably slightly faster, but it is pretty hard to judge. But the Red 7 is much more stable. It gets my thumbs up.
Beautiful day. Sun was out and water really warm. | ||