Training Archive: NSW StingerIn the 30 days ending 2007-06-30:
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| 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 Jun 30 | ||
| Run (Studley Park) 1:00:00 [3] | |
| slept:5.0 shoes: North Face Anurva Boa | ||
| after a late night watching the Bombers win with a last minute goal over the Demons at Telstra Dome. Beers at the bar were nice and cold, served in glass and a bargin at $3.80 so we spent a bit of time there, including the whole 3rd quarter.
Recovery run with Kathryn and Jasmine along the Yarra on some nice single tracks. Felt surprisingly good. Then lunch at Lentil as Anything. | ||
Friday Jun 29 | ||
| Run long (Wilson's Prom) 4:25:00 [3]38 km (6:58 / km) | |
| shoes: red Salomon 3D Pro | ||
| From Oberon carpark to Lighthouse and back via Waterloo Bay. Pretty good weather- well at least it didn't rain. The Prom was just as cool as i expected and the walking track was awesome singletrail with great views. Look forward to coming back, maybe for next years 100km ultramarathon. | ||
Thursday Jun 28 | ||
| Kayak (Patterson Lakes) 1:07:00 [3]10.25 mi (6:32 / mi) | |
| slept:9.0 shoes: K1 Kayak | ||
| morning paddle that wasn't nearly as early as planned due to pretty crappy weather. In one of Dave's many K1's- a bit tippier than mine but a fun challenge. | ||
| Road Cycling (Windtrainer) 1:30:00 [3] | |
| Not because the weather was that bad, but because I wanted to watch the rest of the Primal Quest DVD. It is an awesome coverage of the race. I'm even more motivated to do a big expedition race now. | ||
| Run race (Traralgon) 23:56 [5]6 km (3:59 / km) vdot: 50.5 | |
| shoes: North Face Anurva Boa | ||
| After catching the train to Gippsland- with fortunately was still running after the floods- I ran a 6km run with Traralgon Harriers. Felt pretty tired and legs didn't like the hard surface but it was over pretty quickly. | ||
| Run warm up/down 20:00 [2] | |
| shoes: North Face Anurva Boa | ||
Wednesday Jun 27 | ||
| Run (Kananook Creek Trail) 1:11:00 [3] | |
| slept:9.0 shoes: red Salomon 3D Pro | ||
| morning run on Kim's regular run. Felt a bit tired and Kim pushed the pace to set a new PB. Nice flat trail with woodchip surface most of the way.
Melbourne is showing it's true colours today. | ||
| Road Cycling (windtrainer) 1:30:00 [3] | |
| Rather than heading out into the storm and mud we did a windtrainer session. Watched first 2 episodes of 2006 Primal Quest DVD. Awesome coverage- really motivating. Lots of Prince and Forne action. | ||
Tuesday Jun 26 | ||
| Run (Upper Yarra) 42:00 [3]8.45 km (4:58 / km) | |
| slept:8.5 shoes: North Face Anurva Boa | ||
| Drove out to Upper Yarra, dropped of the boats at the start then drove to the finish. Then ran back to the start. It was a lot shorter then we expected. Legs felt good, but gluts a bit sore. | ||
| Kayak (Upper Yarra) 2:00:00 [3]17 km (7:04 / km) | |
| With Kim -in plastic endorphin skis.
I'd been warned about how cold the water was- but didn't really take enough notice. I was squelling like a little girl when the first water got in the boat. And soon after my balls were so high they were sitting in my chest. Rapids weren't that big- but more difficult than i expected. Fell out at Bob's rock- know known as Rob's rock. Got sideways trying to change my line at the last moment. Felt again soon after, but then thought i had the hang of it. Got to a bigger rapid and got the boat jammed, felt out, had to swim after the paddle, swim back, remove the boat and try and get back on. My feet were bloody killing me by now and I pushed harder for 20mins to try and warm up. All in all a good experience. Endorphins skis really need drains to remove the water from your feet and seat. We had planned to do 2 trips by ran out of time. | ||
| C • haha 3 | ||
| Run (The Scar) 1:12:00 [4] | |
| shoes: North Face Anurva Boa | ||
| We had some spare time to fill in before Tuesday night ride so checked out the Anaconda store. Bloody huge and somehow stopped myself from buying anything.
Then went and did 2 reps up Glasgow track- more affectionately known as The Scar. Very steep- about 20mins up and 15mins back each time. | ||
| MTB (Pizza ride) 1:39:00 [3] | |
| shoes: Cannondale Rush | ||
| From Josh's at Ferntree Gully. Group of 6, all pretty good standard so we did some really cool single track, steep descents, and also plenty of climbs. Really enjoyed it, and surprised I didn't feel that tired. | ||
Monday Jun 25 | ||
| MTB (Carrum to Ferntree Gully2) 2:02:00 [3]39.6 mi (3:05 / mi) | |
| slept:7.5 shoes: Cannondale Rush | ||
| Up at 6 and rode with Dave (on his long commute to work) and Kim. Finished at Josh's. Pretty pleasant ride, mostly on dirt bike paths, and very few roads. Got hungry and struggled after about an hour. No breakfast= No good. | ||
| C • wat u doin down there? 2 | ||
| Trek long 7:16:00 [2]40 km (10:54 / km) | |
| shoes: red Salomon 3D Pro | ||
| long trek with Kim in the Dandinongs. Would like to describe where we went but i don't really know and am too tired. Good to have a long day on my feet. | ||
| Run hills (1000 steps x 2) 24:00 [4]2.6 km (9:14 / km) +520m 4:37 / km | |
| shoes: red Salomon 3D Pro | ||
| Two reps up the famous 1000 steps track. 12.55 with pack, and 10.30 without. Felt pretty good the second time. | ||
| MTB long (Ferntree Gully to Carrum) 1:45:00 [3]36 km (2:55 / km) | |
| shoes: Cannondale Rush | ||
| Met Dave back at Josh's after the trek and rode back home. | ||
Sunday Jun 24 | ||
| Orienteering race (Blodslitet) 1:49:40 [4]20 km (5:29 / km) | |
| slept:5.0 shoes: North Face Anurva Boa | ||
| After a bloody long and boring drive (and short stop in Albury), I made it to Daylesford for a 11am massed start on Butterfly Gully.
There were 3 loops, with common last loop. I lead my loop for first 2 controls, but missed 3 and Bruce got in front. But he made a big parallel error in front of me, and from then on I was on my own for the rest of the race. Ran at a steady pace, but didn't push too hard for the first 2 loops. Ran a bit harder for bits of the last loop. Only made a few little misses and happy with the run- but controls were very easy. 1st- about 5mins in front of Bruce, and Bryan Keely | ||
| C • GPS 2 | ||
| C • nice job 7 | ||
Saturday Jun 23 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Slept thru my alarm after a late night and missed my paddle session. Spend the rest of the day getting read to go to Melbourne. | ||
Friday Jun 22 | ||
| Run (Two creeks/Little Diggers) 53:00 [3]8.8 km (6:01 / km) | |
| slept:7.0 shoes: old Asics 2100 | ||
| Struggled a bit this morning. Legs ok, but just a bit lethargic.
Last day of work. Woohoo | ||
| C • when were planning coming down... 4 | ||
Thursday Jun 21 | ||
| Kayak (Middle Hbr) 1:30:00 [3]14.0 mi (6:26 / mi) | |
| shoes: K1 Kayak | ||
| cold. tried desperately to think of an excuse to stay in bed but i'd used them all in the last two weeks.
Met Mounty and caught up on a bit of post Geo chat. My hands have only just thawed because according to Kim- "only girls where gloves" | ||
| C • However .... 2 | ||
| Run hills (Stingers training) 1:00:00 [4] | |
| slept:6.0 shoes: Asic 2110 | ||
| 3/4 Hill Reps with Prong, Mace and Jose
time, HR, rest, HR 5.20, 175, 7.15, 135 5.14, 181, 7.13, 134 5.18, 182, 7.24, 137 5.20, 183, Felt quite good. Surprisingly enjoyed pushing myself for the first time in a while. | ||
Wednesday Jun 20 | ||
| Run (Two Creeks/Little Diggers) 49:00 [3] | |
| slept:9.0 shoes: red Salomon 3D Pro | ||
| wet- but not actually raining. Felt ok | ||
| Run (Cherrybrook) 50:00 [3] | |
| shoes: old Asics 2100 | ||
| Along some dark and wet tracks from Cherrybrook.
There are no tracks left in Sydney- only creeks, streams and rivers | ||
Tuesday Jun 19 | ||
| Run long (Fairyland + Lizard Loop) 1:52:00 [3]19.2 km (5:50 / km) | |
| ahr:155 max:183 slept:9.0 shoes: North Face Anurva Boa | ||
| Motivated by the possibility of being beaten by Grant and Lazydave in Dubbo I thought i better do some running.
Decided to start using my Garmin a bit more. Warm up down to golf course. 5 reps of 1km hard, 5mins easy. Then back home. Felt good, and really motivated. A bit tired for last 20mins | ||
Sunday Jun 17 | ||
| Orienteering race (Paddy Pallin Rogaine) 4:29:00 [3] | |
| slept:7.5 shoes: red Salomon 3D Pro | ||
| finally found a partner at 6pm last night. Tracy pulled out on Paula Shingler (Bigfooter, 40+ mum of two) and she was still keen to go.
Drove up with Mace and camped at Rydal Showground. I came here in about 1989. It's the first time I remember hanging out with Andy and Stefan Sicha. Unfortunately all the recent rain meant that the Cox's river was flooded and half the course had to be cancelled. So the whole course fitted on the old Jack's Place Orienteering map. Bloody awesome area, open eucalypt spur gully and northern third pine forest. We had a pretty good race, lost 5mins on one, 3mins on another. Paula was fast on the flat, and even faster on the downhills. She tired a bit on the hills near the end, but so did everyone. 3rd overall, and first Mixed team. Rob V and Stu Adams won in 4hrs9mins. So I gave away the Open trophy this year, but picked up the mixed :-) | ||
| C • Good to See 9 | ||
Friday Jun 15 | ||
| Note | |
| I'm still looking for a partner for Paddy Pallin rogaine this weekend if anyone is interested. Looks like i might be handing back the trophy for the first time in 3years :-( | ||
| Run (Two Creeks/Little Diggers) 48:00 [3]8.85 km (5:25 / km) | |
| slept:9.0 shoes: red Salomon 3D Pro | ||
| wet. very wet.
Felt pretty good. | ||
Thursday Jun 14 | ||
| Note | |
| (rest day) | ||
| early start, early finish followed by the best post work snooze ever | ||
Wednesday Jun 13 | ||
| Note | |
| (rest day) | ||
Tuesday Jun 12 | ||
| Run (Narrabeen beach) 38:00 [2] | |
| slept:10.0 shoes: Asic 2110 | ||
| Recovery jog along the beach. Sand was very soft so it wasn't that easy, and i was going pretty slowly.
Body has held up well which is a good sign. But pretty sleepy most of the day. | ||
Monday Jun 11 | ||
| Note | |
| slept:8.5 (rest day) | ||
| Finished 4th with is my best result yet. Looking good for 2010 after my 7th, 6th, 5th and 4th in previous years.
We had a pretty good race- but just not good enough. I felt pretty good today- like i could keep racing which was a good sign as XPD would be at least another 3.5 days longer. Killer breakfast- 4 bacon,egg and sausage sangas followed by basically as much ice cream as i could jam down my throat. Weather was amazingly good all weekend. Drove home was made more interesting as the Hunter river was meant to break it's banks at Hexham at 7pm. It was bloody close at 6.30pm. The bad weather meant no one was on the road so it was a very quick trip | ||
Sunday Jun 10 | ||
| Run race (Geoquest Leg3) 1:00:00 [3] | |
| shoes: Salomon Trail Comp2 | ||
| Split leg- 4 controls had to be collected by the team, but we could split into 2x2 if we wanted. Somehow we didn't learn from last years mistake and Damon/Kim went to get the closer, but off track controls. Josh and I ran to the 2 far ones, but they were near tracks and easier to find. D&K lost a lot of time bashing around lantana filled gullies before finally finding the control. Josh and I waited for about an hour in front of the campfire which was very nice. Dropped another hour on the leaders. | ||
| MTB race (Geoquest Leg3) 3:01:00 [3]30 km (6:02 / km) | |
| shoes: Cannondale Rush | ||
| It was on this leg that things started to fall apart. Got the first control ok. Then out onto a bitumen road, and we were hammering. I felt physically really strong (after my rest probably) but my brain must have been tired. Made a parallel error and turned of road to early. Then spent 30mins trying to relocate, then going back to the road twice. Did a full figure 8 coming back to the same spot 3 times. Finally found control on the forth attempt. Tracks were dodgy, I just had no idea what was going on. Pretty down after that. Got a few more controls on our way back to the boats. | ||
| Kayak race (Geoquest Leg3) 39:00 [3]7 km (5:34 / km) | |
| shoes: Red7 double | ||
| It was now just starting to get light. This was a fun short leg, paddling back to camp. Tide was going out, and there was also a tailwind so we were hammering. | ||
| MTB race (Geoquest Leg4) 3:39:00 [4]41 km (5:20 / km) | |
| shoes: Cannondale Rush | ||
| After a 20min transition (I spent 10mins having a warm shower) we had a longish drive west past Bellingen to the start of the big MTB leg. I had picked up a large coffee in transition, but couldnt finish it and was nodding off by the end of the drive. Quickly out of the car and back on the bike for 10km of bitumen. This whole section we were in threat of being run down by crazy drugged up P-platers leaving a rave party just up the road. It was a narrow road, and very scary.
Then we had a 5km ascent on dirt, climbing to 600m. The gradient was very constant, but good enough to ride the whole way. It wasnt really til now that I learnt just how strong Josh really was. I did a bit of towing and pushing, but got tired and had to recover. Near the top we were in a congo line with me towing Josh towing Kim. We rode the rest of this leg strongly. There were some awesome fast descents and good views. Leg ended up being only 41km, not 50 like we expected. We finished this leg much faster than the expected and our support crew had only just arrived at transition. 1st on this leg. | ||
| Kayak race (Geoquest Leg4) 1:56:00 [3]19 km (6:06 / km) | |
| shoes: Red7 double | ||
| Belligen to Mylestom. Was a bit shallow at the start and i smacked up my rudder pretty badly which is annoying. My arms were pretty tired and I was glad this leg wasn't any further. | ||
| Trek race (Geoquest Leg4) 1:47:00 [3]13 km (8:14 / km) | |
| shoes: North Face Anurva Boa | ||
| Final leg north along beach from Mylestrom to Sawtell. High tide and massive seas meant there was actually no beach to run on most of the way. I was pretty tired and there was no reason to go fast or slow- but just to finish. Finished with another swim back across Bonville Creek and at 3.40pm this was my earliest finish yet. | ||
| C • Good result 1 | ||
Saturday Jun 9 | ||
| Kayak race (Geoquest Leg1) 2:00:00 [4]17 km (7:04 / km) | |
| slept:4.0 shoes: Red7 double | ||
| After a week of anticipation- the traditional beach start took place on Sawtell main beach. The swell was big, but the south end of the beach was reasonably sheltered. There was plenty of entertainment and apprehension as we watched the first 3 waves of boats leave. A freak wave set came through between start groups and scared everyone still on the beach
I was paddling with Josh in the Red7. We started in the 4th wave, and were very relieved to get through the surf break without any trouble. Unfortunately Damon and Kim weren't so lucky, and we had to wait a few mins for them to get out. Josh hadn't been in the ocean before so he was a bit uncomfortable in the Red7. But we got moving ok and passed most of the teams in the early groups. I was pretty relieved to make it into Coffs Harbour without anymore drama, and in a pretty good position. | ||
| Run race (Geoquest Leg1) 1:07:00 [3]11 km (6:05 / km) vdot: 31.9 | |
| shoes: North Face Anurva Boa | ||
| nice run back to Sawtell. Day turning out to be a cracka | ||
| Kayak race (Geoquest Leg2) 45:00 [3]11 km (4:05 / km) | |
| shoes: Red7 double | ||
| Paddle upstream from Sawtell Caravan Park | ||
| MTB race (Geoquest Leg2) 1:52:00 [4]15 km (7:28 / km) +600m 6:13 / km | |
| shoes: Cannondale Rush | ||
| Started off ok for us- until we got to an intersection to find the organisers saying we couldn't go that way because the track didn't exist. That meant we had to take an alternate route up the mountain- but we had cut this off the edge of our map! Most of the climb was a bike push, up a steep track. We lost about 15mins by taking a wrong turn, and had to back track to find the right route (by following tyre tracks of other teams) We lost one place here- to 5th place. Arms really suffered after this hike-a-bike as i was pushing both mine and Kim's for most of the climb. | ||
| C • never cut a map bro 5 | ||
| Trek race (Geoquest Leg2) 4:16:00 [3]18 km (14:13 / km) | |
| shoes: red Salomon 3D Pro | ||
| This leg had some nice sections of rainforest, some lantana, and longer track legs. The navigation wasn't that hard, but we were lucky to find the 40m waterfall that wasn't in the correct place (lots of teams lost time here). But we did miss a few unmarked tracks that could have saved us some time. Surprised to lose lots of time to the leaders (Mountain Designs) on this leg. | ||
| MTB race (Geoquest Leg2) 1:05:00 [3]11 km (5:55 / km) | |
| shoes: Cannondale Rush | ||
| rough ride back down the mountain, with a few undulations | ||
| Trek race (Geoquest Leg3) 2:30:00 [3]15 km (10:00 / km) | |
| shoes: Salomon Trail Comp2 | ||
| after a short car shuffle back to TA- and compulsory 45min break we left for a beach trek south through Bongil Bongil National Park. A few of us nuded up for the river crossing at the start of the leg to keep shoes and clothes dry for the long 3rd leg. We missed the exit track from the beach, and should have gone back. But there was another track further on that was not really further. But a missing/overgrown track meant we lost time backtracking a bit. Tracks on this leg were very confusing. | ||
| MTB (Geoquest Leg3) 1:39:00 [3] | |
| shoes: Cannondale Rush | ||
| Adventuregaine- Had to collect 200point on the way to and/or from the Split leg. Pretty easy ride, west picking up 2 controls. Wasted some time on an overgrown track. | ||
Friday Jun 8 | ||
| Event: Geoquest 48hr AR | ||
| Kayak (Sawtell) 20:00 [2] | |
| slept:7.0 shoes: Red7 double | ||
| Competency test for Geoquest | ||
| C • geoquest results 2 | ||
Thursday Jun 7 | ||
| Note | |
| slept:5.0 (rest day) | ||
| Won't have time to train today. Heading up to Coffs Harbour tonight for Geoquest.
If you are on the net this weekend checkout live coverage at http://www.gar.com.au/geoquest/race07/live_07.htm Im racing in team 25- Mexican Stingers/Carboshotz And Prong and Fatrat racing in Team 41- Stinging Arrows. The weather is looking awesome | ||
| C • link is wrong 2 | ||
| C • link is wrong 1 | ||
Wednesday Jun 6 | ||
| MTB (CBD to Lindfield) 40:00 [3]15 km (2:40 / km) | |
| slept:6.5 | ||
| riding Prongs bike home from bike shop. He spent more on repairs than the bike is worth. Buy a cannondale loser! | ||
Tuesday Jun 5 | ||
| Orienteering (Stingers training) 56:00 [4] | |
| slept:10.0 shoes: Asic 2110 | ||
| Callan Park with Andy, Ben, Jose, Phoebe and Mace
Felt a bit flat. Good to test out the new Nightlightning Endurez 10W LED. Mace was very impressive | ||
| C • pio pio 5 | ||
Monday Jun 4 | ||
| Note | |
| slept:6.5 (rest day) | ||
| A well deserved and planned rest day | ||
Sunday Jun 3 | ||
| Run (Fairyland Loop) 57:38 [3]10.28 km (5:36 / km) | |
| shoes: Salomon Trail Comp2 | ||
| Arvo run after a late night and lazy day. Felt good for the first half, but tired a bit. | ||
Saturday Jun 2 | ||
| Run (Lizard Loop) 1:30:00 [3]14.82 km (6:04 / km) | |
| ahr:155 max:180 slept:9.0 shoes: Asic 2110 | ||
| with Andy and Glenn
Didn't exactly set the bush on fire with our speed. A bit tired. | ||
| Kayak (Middle Harbour) 1:16:41 [3]13 km (5:54 / km) | |
| ahr:143 max:169 shoes: Red7 double | ||
| Roseville bridge to Spit bridge with Andy in Red7.
Arms, particularly left, were pretty tired. Andy was impressive. Those guns are getting strong. Another cracka Sydney winter day. Definately getting tired. Looking forward to a rest day. | ||
| Run (Narrabeen beach) 38:00 [2] | |
| slept:10.0 shoes: Asic 2110 | ||
| Recovery jog along the beach. Sand was very soft so it wasn't that easy, and i was going pretty slowly.
Body has held up well which is a good sign. But pretty sleepy most of the day. | ||
Friday Jun 1 | ||
| Kayak (Clontarf) 1:22:55 [3]12.25 km (6:46 / km) | |
| slept:4.0 | ||
| very early morning session from Clontarf with Yanda Nossiter's group. Borrowed her Fenn Mako6. Session was 5 sets of 4mins 80%, 2mins easy, 2mins 90%, 2mins easy.
Good to get some more technique tips. First time i've ever been up before 5am to go training. Damn i'm dedicated! I was cold, but beautiful with the full moon. Got home so early i went back to bed. | ||
| C • Dedication 6 | ||
| Run (Waverton to CBD) 27:46 [3]5.1 km (5:27 / km) | |
| shoes: North Face Anurva Boa | ||
| Run from Waverton to CBD to pick up my bike. Felt ok | ||
| MTB 1:10:00 [3]25 km (2:48 / km) | |
| shoes: Cannondale Rush | ||
| CBD to St Peters and back to Waverton | ||
| Note | |
| Indoor Rockclimbing at Sydney Indoor Climbing Centre. Awesome fun, haven't been for so long, maybe twice in 10 years. Impressed myself with my ability. Didn't get tired nearly as quickly as possible. Will have to go more often. | ||