Wednesday May 31 |
 | Run (Two Creeks) 1:00:00 [3] | |
| slept:6.0 shoes: Adidas |
| with Ben. This time it was his turn to suffer. Shorter run then normal, need to rest up for NZ weekend |
Tuesday May 30 |
| Kayak (Clontarf) 1:30:00 [3] | |
| slept:8.0 |
| with Prong in the Supersonic. From Clontarf over to Balmoral. A bit choppy and some swell made it interesting but we handled it well. Good fun catching the swells. Then into middle harbour to castle cove and back which was much calmer. A bit cold too. |
Monday May 29 |
| Orienteering tempo (7 weeks of Jukola) 44:00 [5]*** | |
| slept:5.0 shoes: old Asics 2100 |
| Leg 5- Bicentennial Park- from Ben's at North Strathfield. Course broken into 3 sprint lengths of approx 15mins. Very fast and not that technical but good fun. A few interesting route choices. Great training. I really need this shit. Thanks Ben for coursesetting, and for the lasagne. |
| Run warm up/down 16:00 [2] | |
| shoes: old Asics 2100 |
| From Ben's to Bicentennial Park and back |
Sunday May 28 |
| Run (NOSH/Middle Hbr) 2:30:00 [3] | |
| slept:8.0 shoes: old Asics 2100 |
| with Ben and Andy. From Lindfield to Roseville Bridge, up Nosh track to oval, across main road to pipeline and followed all the way back to middle hbr. Crossed hbr at stepping stones, back along west side to Tick track, and home. All at good pace, felt good but very tired at finish. Andy had to cut end short. Was there a blue moon last night?? |
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| C • Rest 1 |
| Kayak (Middle Harbour) 1:15:00 [3]10 km (7:30 / km) | |
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| with Mounty at dusk. Paddled the evolution. Felt good and paddled reasonably hard |
Saturday May 27 |
| Kayak (Lane Cove River) 1:30:00 [3]12 km (7:30 / km) | |
| slept:9.0 |
| with Prong late morning. Prong is finally getting the hang of it and was going quite fast. Nice morning on the river. |
| Run (Tick Loop) 1:29:00 [3] | |
| shoes: Adidas |
| was quite motivated after the paddle and thought i'd go straight and run for an hour. Took a while to warm up but then felt good. Decided to do the full loop instead. |
| Run intervals (Running drills) 50:00 [2] | |
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| Had a good sleep in arvo, cooking pastabake then headed down to UTS for some drills. Session went like this 9mins wu, stretches, 4x25m walking drill, 2x100m high knees, 4x(50m high knees, 50m fast), 4x100m fast, with walk50m, jog 50m recovery, stretches and 9mins home. |
| Strength work (Core work) 25:00 [2] | |
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| Core exercises while watching 'Unleashed', movie with Jet Li. Awesome movie, good action, good acting, touching story. |
Friday May 26 |
| Note | |
| (rest day) |
| Really need some sleep |
Thursday May 25 |
| Run hills (Grosvenor) 22:00 [5] | |
| slept:8.0 shoes: old Asics 2100 |
| with Ben, Prong and Glenn. 3 reps (about 7.05, 6.50, 7.30mins) and easy 10mins jog back to the bottom. Got dropped early on first rep, but stayed close the whole way. Decided have been too soft lately and hung onto Ben until 100m to go and then i couldn't feel my arms anymore and got dropped. Last rep never really go into it, just cruised. Ben and Prong were very strong. What is wrong with me? |
| Run warm up/down (warm up/cd and recovery) 37:00 [2] | |
| shoes: old Asics 2100 |
| 10mins wu and 10mins in between reps and short cd. |
Wednesday May 24 |
| Run long (Two Creeks) 1:27:00 [3] | |
| slept:6.0 shoes: old Asics 2100 |
| with Fatrat. Felt so tired and slow today, really struggled. Must have been all that core work... |
Tuesday May 23 |
| Strength work (Core exercises) 25:00 [2] | |
| slept:8.0 weight:67kg |
| It was so bloody cold and miserable i bailed on going paddling. Couldn't bare to have a 'rest day' so did some core exercises while watching the OC. Good old attackpoint finally made me do some core work i have been meaning to start years ago. |
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| C • I reckon you should have put t... 2 |
Monday May 22 |
| Orienteering tempo (7 weeks of Jukola) 50:00 [4] | |
| slept:8.0 shoes: old Asics 2100 |
| Sydney Park- 3 courses including the Sydney Sprints course from Feb, set by Phoebe. Great training. Mass start and staggered starts with Fatrat, Prong, Andy, Glenn and Ian. Not hard nav, but well suited to night-o, still able to run flat out. Definately a bit step forward for Stingers training! |
| Run warm up/down 30:00 [2] | |
| shoes: old Asics 2100 |
| From Phoebes to Sydney Park and back |
Sunday May 21 |
| Orienteering race (Seldom Seen) 1:11:48 [5]***** 9.2 km (7:48 / km) +410m 6:23 / km | |
| slept:7.5 shoes: VJ Twister |
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| Run warm up/down 40:00 [2] | |
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| 15min wu, and long cd with Shep and Hoggster |
Saturday May 20 |
| Orienteering race (State League) 34:50 [5]*** 6.1 km (5:43 / km) +245m 4:45 / km | |
| slept:3.0 shoes: VJ Twister |
| Really fun forest and nice course. Loved running in pine again, it's been while.
Started off well, and felt fast. Make a mistake at 9, running down big gully and i saw a distinct clearing, thought i had gone too far and heading up hill to left. Took too long to realise contours didn't look right and lost about 1min. Lost focus (gave up) for a few controls but got going again through the green. Lost another 1min or so on the creek/green crossing going to 17. Headed a bit right, tried to get thru, but bailed and went back to left. Very tired up last hill.
Rune won in 29, followed by Troy, Shep, Grant. |
| Run warm up/down 25:00 [2] | |
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| 15min wu and 10min cd |
Friday May 19 |
| Run (UTS Lindfield) 30:00 [2] | |
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| Only time to fit in a short run, down to the oval and surged a few laps. Legs a bit heavy, but not too sore. |
Thursday May 18 |
| Run warm up/down 35:00 [2] | |
| shoes: old Asics 2100 |
| From Milson's Pt to Observatory hill before session, then from OH to Glebe afterwards |
| Run hills (Observatory Hill) 40:00 [3] | |
| shoes: old Asics 2100 |
| Stingers session- good turnout except that everyone was late and i had done 6 reps before they arrived. 10 reps x 1min up 2 sets of stairs and 100m of slight incline in between. This session hurt, it's been a while since my last hard hills. Tired on last 2 reps but happy with session. |
| Note | |
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| OANSW Meeting last night- good meeting, listened to most of it, only tuned out a few times. Finally plucked up the courage to ask about Lotty's contract. Turns out there isn't one! I have asked for a review of the Professional Officers role (since he has an extra 15hrs/week due to Gareth stealing his OA job ;-) ). It went down surprisingly well ie no yelling. The wheels are in motion... |
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| C • good work Robbie 1 |
Wednesday May 17 |
| Run (Lizard Loop) 1:30:00 [3] | |
| slept:6.0 shoes: old Asics 2100 |
| with Fatrat. Felt good, but probably just because i was running on emotion.
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| Note | |
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| was going to play indoor cricket again tonight, but it was cancelled because all the umpires wanted to watch the Green vs Mundine fight. |
| Note | |
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| Forgot to comment on this before. I kicked a football to Jason Akermanis yesterday. Heading back up from Lane Cove at the end of my run with Ben, I came out onto the oval and looked to my right to see a film crew setting up. A bleach blonde guy in short shorts was lining up a kick to the edge of the oval. I diverted slightly off my line, picked up the ball and kicked it back. It didn't hit him on the chin, but close enough for him to catch it. I thought about attempting the torpedo, but instead when for the low risk approach. |
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| C • The Man 8 |
Tuesday May 16 |
| Kayak (Lane Cove River) 50:00 [3] | |
| slept:5.0 |
| Went hard when i wasn't supervising Prong's rescue mission. Must say i'm glad i wasn't the one swimming tonight. |
| Note | |
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| Well i missed the WOC team. Again. To say i am devistated would be an understatement. When i think i make the top 6 they decide to take 5. An unfortunate injury leaves and open place, and i thought i would be next in line (like the last two years) but it seems the coach and selectors had other plans. 3 disappointments in a row, I now know how Tom Walter felt. Don't take it personally i'm told, but it's hard. It will be a while before i have any motivation or commitment for this sport again. |
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| C • That sucks 14 |
Monday May 15 |
| Run warm up/down 20:00 [2] | |
| slept:7.0 weight:67.5kg shoes: old Asics 2100 |
| 10mins w.u and c.d |
| Run tempo (7 weeks of Jukola) 1:15:00 [4] | |
| shoes: old Asics 2100 |
| Ran along 2creeks to Roseville bridge and then up road all the way to top of Roseville chase. Felt ok, but not good enough to hang onto Ben. Didn't go too hard on the rough stuff. |
Sunday May 14 |
| Run long (Spit Bridge to Manly) 1:56:00 [3] | |
| shoes: old Asics 2100 |
| Clontarf to Manly and back, then to Spit bridge and back. With Ben, Prong and Damon at a good pace. Felt good, but hungry, very hungry |
| Kayak (Middle Harbour) 2:10:00 [2]20 km (6:30 / km) | |
| slept:6.5 |
| with Prong (in Supersonic) and Damon and Ben (in Mirage730), from Clontarf up Middle harbour, past roseville bridge to sandbar corner and back. Took me ages to get the steering right, but when we went straight, we went fast. Boat was a bit tippy, but not too bad on flat water. |
Saturday May 13 |
| Orienteering race (Bigfoot Sprints) 38:00 [5]*** | |
| slept:9.0 shoes: VJ Twister |
| Just wrote a big story on the race, but accidently deleted it!!!!!!!!!!!!!!!!!!!!!!!! Not happy. Finished 3rd behind Dave Meyer, and Prong. At least i beat Fatrat.
Awesome race, pathetic turnout. |
| Run warm up/down 25:00 [1] | |
| shoes: Salomon XA 3D Pro |
| Warm-up, cooldown/warmup, cooldown |
Thursday May 11 |
| Run (Strides) 30:00 [3] | |
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| Had to quickly fit in a session between work and JWOC committee meeting. Down to UTS-Lindfield, then 5 laps of 100m on, 100m off. Felt a bit tight from last nights cricket. |
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| C • committee meeting 2 |
Wednesday May 10 |
| Cricket race (Indoor) 1:00:00 [2] | |
| shoes: old Asics 2100 |
| Made my competitive return to cricket last night, with my debut for 'the radiographers' (my brother Davids works indoor cricket team). Opened the batting with David, who was in awesome form in the first over. When i first looked at the board we were 38 of 5balls. I thought it has obviously been a while since my last game because i can't even remember how to score. Turns out the team go thumped in their opening game, hence started with a 20run head start. Anyway 42 runs off the first over. Then i got cleaned up by a ball of good length (always been my weakness), then few dodgy run-out decisions and after 4 overs we were still only 48. I just couldn't get out of the habit of hit-and-run. Our team was well on our way pass the century, until one guy got hatricked. Bowled out 3 balls in a row. Our total was 99. They had a solid opening partnership scoring 32 runs. Then next pair got hammered (thanks to 3 wickets in my opening over) and the score was 28 at half way. But just as i got my hopes up, the last two pairs ran away with it and we lost 130-99. Good run, and i don't even feel that sore the next day. Might head to Uppsala later in the year for some curry and a bit of outdoor action . |
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| C • Good work getting away with no... 1 |
Tuesday May 9 |
| Kayak (Lane Cove River) 1:00:00 [3]9 km (6:40 / km) | |
| slept:8.0 weight:67kg |
| Felt strong tonight, and more moonlight made it easier. |
Monday May 8 |
| Run warm up/down 40:00 [2] | |
| slept:9.0 weight:67kg shoes: old Asics 2100 |
| Flat to Weir and back before and after tempo session |
| Run tempo (Jukola Leg 2) 48:00 [4] | |
| shoes: old Asics 2100 |
| with Ben, Prong and Glenn. Started from Lane Cove weir and ran at tempo along Fairyland to end of golf course, turned around and back again. Ben was on fire and did a 3rd lap.
Very happy with my form esp after yesterday's bollocking. Maybe 2x Chicken schnizel burger + chips in 24hrs is the secret to success! Felt really good on first lap but tired a little on the small hills coming back.
Pulled up quite stiff when i stopped running |
Sunday May 7 |
| MTB race (Dirtworks 100km) 5:16:00 [5]102 km (3:06 / km) +2000m 2:49 / km | |
| slept:4.0 shoes: Specialized MTB |
| Well I had been looking forward to this race for a long time. Did last years race on no training and finished 9th which wasn't a bad effort. I haven't ridden much this year, but did quite a bit the second half of 2005 and figured i would be much stronger in 2006. This year they added an elite class and prizemoney, so the field was very hot.
Freezing cold at 6.30am, the start was a shock with 10km of surging until the first hill. The pack split without me realising until i looked back and there was noone behind me. The first hill was 250m vertical, and i got chain suck after 30secs. Had only serviced the bike too so i was devastated to watch the pack ride away while my already heavy legs tried to run. Fortunately Darvo was the only guy behind me and we reached to top together and tried to regather ourselves. The next 15km were undulating on top of some great ridgelines. The 25km on the convict road, an original road built from Wisemans Ferry to Cessnock. This section is much flatter, but with some VERY rocky sections. Got dropped by Darvo when i had a gel and went hard to catch him but every time i got close i had to stop for some reason eg giving my pump to another rider. At 50km i was feeling tired, but after 60km i could hardly hold on because of a bad rattle in my headset/shox and was just a pussy on the rocky downhills.Normally i live for this shit. Then into 10km of badly corregated dirt road. Started cramping up a slight uphill and i knew i was in real trouble because i have never experienced cramping during race, on the occasional post race un-tie-ing shoes hip flexor cramp. Thought about pulling the pin and heading home, but after 5km of constant staminade + endura ingestion i was feeling better so kept going. The next obstacle was the hike-a-bike up 150m vertical on rough single plan. This is where my pre-race plan said i was going to make my move. haha. Took my time and after say 20mins i was cramping again and really getting the shits. Back on the bike and got passed by a few veterans, feeling a little better but still couldn't go with them. I had been wondering when Prong was going to catch me. He started 5mins after me, in the Open class. Next thing, like a mirage out of the hot sandy track, there's Prong running towards me. He had suffered a race ending tyre slash 15km into race, got a lift home in a ute and decided to run the last loop backwards. 3hrs with no food or water was bloody impressive Prong! Finally it flattened and then started descending some very sandy tracks. I started enjoying myself again as the sand was more comfortable then the rocks. The last bit was very steep with really deep sand/loose dirt. Kinda like running downhill in snow, always out of control but never crashing. Felt ok on the last 8km of dirt road until cramping again 1km from home.
Jacko was in 2nd until he flatted twice and took a wrong turn (which 3 other elites did) then pulled out. Alex was 6th, but would have been 10th except for all the wrong turns.
Well this race has destroyed my dreams of being a good cyclist. Or maybe i will be heading back to the bike shop and loading the mastercard up with a new full suspension bike. Looks like its back to running and putting up with dodgy selectors. |
Saturday May 6 |
| Kayak (Lane Cove River) 1:00:00 [3]9 km (6:40 / km) | |
| slept:8.0 |
| Pleasant morning on the river, great weather. |
Friday May 5 |
| Note | |
| (rest day) |
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Thursday May 4 |
| Road Cycling (Lindfield to city) 50:00 [3] | |
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| with Prong into see Hughie at CBD bike shop. Left the bikes there for servicing and got train home. |
Wednesday May 3 |
| Run (Tick loop) 1:30:00 [3] | |
| slept:6.0 shoes: old Asics 2100 |
| (am) with Fatrat. Starting to get cold, my nibbles were so erect! Legs still pretty flat, but happy to get thru without totally dying. |
Tuesday May 2 |
| Kayak (Lane Cove River) 50:00 [3]7 km (7:09 / km) | |
| slept:8.0 |
| (pm) This was my first night paddle, and it was SO dark. No moonlight at all. Luckily i know the river course quite well now. Very calm and tranquil. |
| Note | |
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| Spent some time working with Paul Prudhoe on a sponsorship proposal for the JWOC 2007 carnival. We have a good template thanks to Fatrat, now need to approach some companies. Does anyone have some suggestions for companies, or any other sponsorship ideas? |
Monday May 1 |
| Run warm up/down 30:00 [2] | |
| slept:8.0 weight:66.5kg shoes: Salomon XA 3D Pro |
| Down to the weir and back |
| Run tempo 1:10:00 [4] | |
| shoes: Salomon XA 3D Pro |
| 5 laps around a ~2.5km circuit in Lane Cove N.P with Prong, Ben, Ezy, Phoebe & Jose. I felt crap from the start, hung in for 1 lap but then got dropped by Ben and Prong. Just got slower and slower and hip region really tightened up. I blame yesterdays ride. |