Training Archive: NSW StingerIn the 30 days ending 2007-09-30:
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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 | |||||||||||||||||||||||||||||||||||||||||
Sunday Sep 30 | ||
| Run (Two Creeks) 35:00 [3]6.5 km (5:23 / km) | |
| slept:9.0 shoes: red Salomon 3D Pro | ||
| Made this morning not to race ACT champs and stayed in bed instead.
Went for an afternoon jog, legs felt good but lungs still shit. First time i've worn the Salomon's since the 38hr trek. Oh the memories... | ||
| C • Memories ... 2 | ||
Saturday Sep 29 | ||
| Event: Oceania Champs Carnival | ||
| MTB (East Killara) 55:00 [3]15 km (3:40 / km) | |
| slept:9.0 shoes: Cannondale Rush | ||
| morning ride with Ezy. Really struggled which was disappointing as I thought I was over my cold. Had to skip afternoon paddle with Mounty.
Saw another snake. Apparently Red-belly black is the new black this summer. | ||
Friday Sep 28 | ||
| Kayak (Lane Cove River) 1:12:00 [3]12 km (6:00 / km) | |
| ahr:132 max:147 slept:8.0 shoes: K1 Kayak | ||
| afternoon paddle on a nice summers day. First time in Lane Cove River for ages. A bit windy, tide was low and there were heaps of sticks to catch on the boat. But I felt strong, and my leg drive was really good. | ||
Thursday Sep 27 | ||
| Run (Narmaroo Loop) 37:00 [2]6 km (6:10 / km) | |
| slept:8.0 (sick) shoes: old Asics 2100 | ||
| It was such a nice warm day, and after sitting on my arse all day I needed to go for a run even though I still felt crap. Enjoyed the run, but still feeling ordinary. | ||
Wednesday Sep 26 | ||
| Run hills (Observatory Hill) 48:00 [4] | |
| slept:9.0 (sick) shoes: Asic 2110 | ||
| Stingers training.
Felt ok during the day, but after feeling crap on the jog to the station I should have returned home. Jogged from Milsons Point to the hill, met Prong, Ezy and Jose. Did 5 reps at a much slower pace then normal, then quit. | ||
Tuesday Sep 25 | ||
| Kayak (Middle Harbour) 55:00 [3]8.41 km (6:32 / km) | |
| slept:10.0 (sick) shoes: Red7 double | ||
| morning paddle with Kathryn in Red7.
another beautiful spring day. Cold was worse this morning but I felt better after some exercise. | ||
Monday Sep 24 | ||
| Run (Caves Beach) 38:46 [2]6 km (6:28 / km) | |
| slept:9.0 (sick) shoes: North Face Anurva Boa | ||
| afternoon run with Kathryn. Felt terrible, no energy and very fatigued. Also picked up a cold. Worse session of the year. | ||
Sunday Sep 23 | ||
| Swimming race (Seal Rocks) 27:15 [5]2 km (13:38 / km) | |
| slept:5.0 | ||
| Anaconda Day 2.
Originally Yanda was going to swim, but after my sensational effort yesterday we decided to swap, with Yanda doing the longer 16km run. Much nicer day today, and started with a massed start on the beach. This wasn't as violent as I expected, but it still took me a while to find my rythym. I felt like I swam a lot better today, but never really swam on anyones feet. Came out of the water about 4mins down in 19th, and beat Jarad and Christie again :-) | ||
| MTB race (Bungwahl) 1:24:16 [5]30 km (2:49 / km) | |
| ahr:176 max:187 shoes: Cannondale Rush | ||
| Anaconda Adventure Race Day 2.
Started a bit back in 43rd, but passed plenty of teams in the first 20mins. Then was on my own for a long time. I'd done this ride back in May on a training w/e and thought that helped. Yesterdays rain made it nice and muddy in parts, but I really enjoyed it. Didn't feel as strong as yesterday, and struggled to get my HR as high. Finally caught a group of 6 riders in the last km to hand over to Yanda in 16th. 4th on the leg, fastest was 1hr20mins. | ||
| Run race (Tuncurry to Forster) 13:18 [3]3 km (4:26 / km) vdot: 42.5 | |
| shoes: North Face Anurva Boa | ||
| Anaconda Day 2.
Final team run from Tuncurry over to Forster main beach. Yanda finished the paddle with about 5 guys on her tail. It wasn't a great transition, and we started off behind a few solo guys, 3 off them started slow but then ran away when Yanda tired a bit. Managed to hold of a team and solo guy to take 12th place for the day, and first Mixed team over two days. Overall a great weekend. Felt like (and made to feel guilty by plenty of other people) I could have done Solo category without too much trouble, but it was fun going out an thrashing myself over a few legs. I'm going to try and do some good training and so Lorne Anaconda Solo. Won't bother swimming cos I'm better than Jarad and Christie anyway :-) | ||
Saturday Sep 22 | ||
| Event: Anaconda Forster | ||
| Run race (Forster) 11:18 [4]2.7 km (4:11 / km) vdot: 45.0 | |
| slept:7.0 shoes: North Face Anurva Boa | ||
| Anaconda Adventure Race- 1st Leg Team run
Had to run together (with team mate Yanda). I was wearing full length wetsuit to make it a quick transition into the swim leg. The pace was bloody quick, with the top guys running 9.20mins for the 2.7km with a big hill and sand dune! | ||
| Swimming race (Forster) 46:47 [4]3.5 km (13:22 / km) | |
| 2nd Leg Anaconda Adventure Race
This swim leg was one of the main reasons I didn't want to race solo. But since Yanda wanted a partner to do Swim/MTB legs I decided to give it a go. Was from One mile beach back to Forster main beach, around the headland, with a 500m run about 2/3rds thru. The first part was quite windy and tough, and I was taking in a bit of water. But it got better and was even nice when the sun came out for a few mins. People stopped passing me about half way, and my confidence started to pick up as I started to chase down others. Noticed Jarad behind me on the run, but he passed me by running past the official telling you to go into the water, all the way to the end of the beach. So I was angry for the last 10mins and went hard. Beat Jarad and Christie out of water. Stoked. Turns out I'm not as bad a swimmer as I thought I was. Must have been the wetsuit I borrowed from Marc. | ||
| MTB race (Pacific Palms) 1:00:28 [5]20 km (3:01 / km) +470m 2:42 / km | |
| ahr:186 shoes: Cannondale Rush | ||
| Anaconda Adventure Race Day 1.
Yanda had a great paddle (as expected) and moved us up to about 10th. I started hard out on the road, and tried to maintain it along Wallis Lake. I slowly pulled in Simon Manson, and dropped him over the first hill. Kept pushing hard over the big hill and finally caught a few more solo guys. After the last decent I took a wrong turn where some kids had turned the sign and pulled down the streamers. Me and 3 others rode around for a few mins before coming back on track and confirming with an official where to go. Most of the top 8 guys lost time- I lost 2.50mins measured by GPS. Thought I might have a crack at fastest time, but someone rode 54mins and I was also beaten by Richard Ussher. Yanda had a good run and we finished the day in 10th. | ||
Friday Sep 21 | ||
| Run (Forster) 28:00 [3]5 km (5:36 / km) | |
| shoes: North Face Anurva Boa | ||
| afternoon run with Kathryn in Forster. From main beach to one mile beach return. This was a pre run of the first team run in the Anaconda race tomorrow. Felt quite good. | ||
Thursday Sep 20 | ||
| Run (Fairyland Loop) 57:00 [3]10 km (5:42 / km) | |
| slept:8.0 shoes: Salomon Trail Comp2 | ||
| afternoon run with Kathryn. I felt pretty tired and K was pushing the pace so I was even more knackered at the end. | ||
Wednesday Sep 19 | ||
| Kayak (Middle Harbour) 1:00:00 [3]9.2 km (6:31 / km) | |
| slept:5.5 shoes: Red7 double | ||
| Aftenoon paddle with Kathryn in Red7. Nice day but really windy at times. | ||
| Run hills (Bent Street) 45:00 [4] | |
| ahr:144 max:191 shoes: Asic 2110 | ||
| Stingers Training from Lindfield with Prong, Ezy, Jose and Kathryn. We argued about which hill to do for a while, before settling on a new one- Bent St.
6 reps between 1.14 to 1.19. Felt pretty slow but that was expected. | ||
Tuesday Sep 18 | ||
| MTB (Lane Cove River) 30:00 [3] | |
| slept:8.0 shoes: Cannondale Rush | ||
| a bit lazy and busy today. went out to check the Cannondale was still working. Fortunately it was. | ||
Monday Sep 17 | ||
| Run (Two Creeks/Little Diggers) 46:15 [3]9 km (5:08 / km) | |
| slept:8.0 shoes: North Face Anurva Boa | ||
| after feeling lazy all day the guilt got the better of me so I headed out for an evening run, Felt pretty good so ran at a good tempo. | ||
Sunday Sep 16 | ||
| Orienteering race (Metro League) 38:30 [4]6.1 km (6:19 / km) | |
| shoes: Salomon Trail Comp2 | ||
| At Lake Parramatta. Feeling a little queasy this morning after Ben's 70's disco. Was all going well until the Port came out....
Anyhows actually felt good during the race. Made a few little errors, but a pretty good run. Plenty of route choice, really well set course, and bush as open as it gets in Sydney. I was surprised by how much I enjoyed the race. Think I was 1st, about 30secs in front of Andy. | ||
| Kayak (Fishermans Beach) 1:32:00 [3]15 km (6:08 / km) | |
| shoes: Red7 double | ||
| Afternoon paddle with Damon on Red7, and Mounty on Fenn. There was a decent NE wind, and we paddled into if for 7.5km, 52mins. Turned around and caught some nice wind swells on the way home. I'd forgotten how fun downwind paddling can be. | ||
Saturday Sep 15 | ||
| Event: 70's Disco | ||
| Run long (Frenchs Forest) 1:56:00 [3]21 km (5:31 / km) | |
| slept:8.0 shoes: Asic 2110 | ||
| Afternoon run from Jose's with Julian, Blair, Prong and a few other softcocks. Headed over to Red Hill, down to Narrabeen Lake, up Deep Creek track, and track to nowhere, into Oxford falls and back via Wakehurst Parkway. I've never run on these tracks before, only ridden, but it was a really nice run.
I felt surprisingly good, and the longest training run I've done for a while. Prong was running well but it was only a matter of time before he cracked. I'm glad I made it back before I joined him. | ||
Friday Sep 14 | ||
| Road Cycling (Bobbin Head) 1:36:00 [3]44 km (2:11 / km) | |
| ahr:153 max:192 slept:7.0 shoes: Specialized MTB | ||
| morning ride with Fatrat. Felt ok, but nothing special. 9.03 up Kalkarri, 10.31 up Turramurra. Did few surges on the way home, and felt better when I finished than when I started. | ||
Thursday Sep 13 | ||
| Kayak (Middle Harbour) 1:31:00 [3]14.8 km (6:09 / km) | |
| slept:6.0 shoes: K1 Kayak | ||
| morning paddle in K1 with Mounty.
Cold, and wasn't prepared for it. Took about an hour to warm up, then it was quite nice in the sun. | ||
| Run (UTS Lindfield) 31:00 [3]5.7 km (5:26 / km) | |
| shoes: old Asics 2100 | ||
| Evening jog down to the oval. 6 laps, surging the straights. Legs feel ok. | ||
Wednesday Sep 12 | ||
| Run (Bolton Point) 40:00 [3]6.7 km (5:58 / km) | |
| slept:8.0 shoes: Salomon Trail Comp2 | ||
| Morning run from Bolton Point to Marmong Point and back around the waterfront. Certainly no easier than it used to be, with plenty of fallen trees, rocks, seaweed.
Just not the same running here without Harry the dog. Poor boy is so old. No longer the fastest dog in the suburb. | ||
| Orienteering (Stingers Training) 1:15:00 [3]10.5 km (7:09 / km) | |
| ahr:144 max:183 slept:8.5 shoes: North Face Anurva Boa | ||
| Stingers Training from Andy's.
5 Orienteering intervals around Artarmon, Tunks Park, St Leonards. Its been a long time since Stingers training and it showed. Physically felt ok, but probably helped by the fact that everyone else is out of shape. | ||
Tuesday Sep 11 | ||
| Swimming (Anaconda training) 1:30:00 [3]3.5 km (25:43 / km) | |
| slept:9.0 | ||
| Finally made it into the pool for my first swim session in about 7 years. Went to Newcastle Uni pool, also probably the last pool i've trained in.
500m warm up 1000m tempo- 17.59mins 200m breaststroke 1000m tempo- 17.58mins 200m breaststroke 8x 25m easy, 25m hard on 60sec repeats, 200m breaststroke Pretty happy with this session. Don't think it was any slower than I used to be. The kayak training must have helped. Still undecided about Anaconda Forster race. 2km swim in the ocean still scary. | ||
| C • Big fish 3 | ||
Monday Sep 10 | ||
| Run (Bolton Point) 37:00 [3]7 km (5:17 / km) | |
| slept:8.0 | ||
| morning run from parents at Bolton Point. Nice morning and feeling good, but didn't want to run any further. | ||
Sunday Sep 9 | ||
| Run (Fairyland Loop) 1:00:00 [3]10 km (6:00 / km) | |
| slept:10.0 shoes: Asic 2110 | ||
| Felt quite good and legs ok. Got home and ate a massive bowl of pasta bake, then really needed a sleep but didn't have time because I was going paddling. Metabolism still not back to normal. | ||
| Kayak (Middle Harbour) 1:30:00 [3] | |
| Afternoon paddle with Mounty in Evo.
Felt ok, and weather was a better than I expected. Need to fix the seat in the Evo thought, started to get a bit uncomfortable. | ||
Saturday Sep 8 | ||
| Road Cycling (Akuna Bay) 1:50:00 [3]52 km (2:07 / km) | |
| ahr:164 slept:9.0 | ||
| Afternoon ride. Pretty crappy weather still, got rained on a few times. Took the hills reasonably hard to blow out the cobwebs. But feeling tired now 3hrs after I stopped. | ||
| Run (UTS Lindfield) 30:00 [2]5.2 km (5:46 / km) | |
| shoes: old Asics 2100 | ||
| Jog down to the oval straight after ride. Legs felt ok. Not pain in glut, but ITB does feel tight. | ||
| Note | |
| Stuggling to get out of the habit of afternoon snoozes. Some days I'm having a pre-exercise snooze and post exercise snooze | ||
Friday Sep 7 | ||
| Kayak (Middle Harbour) 1:12:00 [3]11.85 km (6:05 / km) | |
| slept:8.0 | ||
| arvo paddle with Mounty, in Evo.
Very strange weather, nice one moment, heavy ran the next. A few big boats around throwing off some massive wake that made it pretty fun. Nearly surfed Prongs boat onto Castle Crag point. But what he doesn't know won't hurt him. Felt pretty good and no pain in wrist. | ||
Thursday Sep 6 | ||
| Run long (Tick Loop) 1:30:00 [3] | |
| slept:7.5 shoes: red Salomon 3D Pro | ||
| morning run with Ben. Felt ok except for an annoying pain in my Left glut. Felt like a very tight muscle, but a bit sciatic too. Just when I thought I was out of the woods... | ||
| Strength work (weights) 30:00 [3] | |
Wednesday Sep 5 | ||
| Kayak (Middle Harbour) 1:10:00 [3]9.5 mi (7:22 / mi) | |
| slept:7.0 | ||
| morning paddle with Mounty.
cold weather was a real shock. Wind picked up when we were out there, but it was a tale wind all the way home. Had a bit a of a sore right wrist. | ||
Tuesday Sep 4 | ||
| Run (UTS Lindfield) 35:00 [2]6.0 mi (5:49 / mi) | |
| slept:11.0 shoes: North Face Anurva Boa | ||
| evening jog down to the oval, did a few laps and home. Legs feel good, and more energy than yesterday (though I'd just had a 60min snooze) | ||
Monday Sep 3 | ||
| Run (Two Creeks) 40:00 [2]7 km (5:43 / km) | |
| slept:8.0 shoes: Asic 2110 | ||
| Felt ok most of the day, until it came to going for a run. I was pretty tired and needed a sleep afterwards. | ||
Sunday Sep 2 | ||
| Run (Middle Harbour) 52:50 [3]9.0 mi (5:52 / mi) | |
| slept:12.0 shoes: old Asics 2100 | ||
| Afternoon run on an awesome spring day. Legs feeling good, no sore spots or tiredness. | ||
| Kayak (Middle Harbour) 1:06:17 [3]9.5 mi (6:58 / mi) | |
| in the Evo, also with Damon and Fleur.
Felt good to be in a fast boat again, but plenty of water skiiers made it nice and choppy. | ||
| C • Whaaaat? 9 | ||