Training Archive: NSW StingerIn the 31 days ending 2006-08-31:
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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 Aug 31 | ||
| Note | |
| (sick) | ||
| Still sick. Feel even worse today | ||
Wednesday Aug 30 | ||
| Note | |
| (sick) | ||
| Finally succumed to sickness. At least i was the last flatmate standing | ||
| C • Classic 1 | ||
Tuesday Aug 29 | ||
| Note | |
| (sick) | ||
| Feeling a cold coming on | ||
Monday Aug 28 | ||
| Run hills (Harbour Bridge) 40:00 [5] | |
| slept:8.0 weight:65kg shoes: old Asics 2100 | ||
| With Andy. Did 10 reps on long grassy hill under bridge at Milsons Point. All reps about 65-66secs with slow walk jog recovery.
Legs pretty heavy. Couldn't have run any faster, but at least they were consistant | ||
| C • 65kg 4 | ||
| Run (Waverton-MilsonsPt-Chatsw) 1:00:00 [2] | |
| shoes: old Asics 2100 | ||
| Waverton to Milson's Point for warm up.
Milson's Point to Andy's at Artarmon, then to Chatswood. | ||
Sunday Aug 27 | ||
| Kayak (Lane Cove River) 1:20:00 [3]12.0 mi (6:40 / mi) | |
| 10am. Good paddle, felt a little better than yesterday. Did a few surges. | ||
| Road Cycling (Akuna Bay Loop) 1:47:00 [3] | |
| shoes: Specialized MTB | ||
| 2pm. with Dari and Mounty. Felt good so pushed Akuna Bay hill (8.58) and cruised McCarrs Creek Hill. Stopped for coffee at St Ives. Felt like doing more, but planned to do a run. | ||
| Run tempo (Lizard Loop) 1:16:44 [4] | |
| shoes: old Asics 2100 | ||
| 16.30. Quickish transition from bike (10mins). Planned to do Fairyland Loop, but by the time i got to weir realised i was feeling pretty good and had time to do more before it got dark.
Did Lizard Loop instead. Felt really strong, not fast, but just flowed over all the rough stuff. Almost thought i might enter ACT champs after all to see how i'd go in the scrap at Honeysuckle. Got to Deburghs bridge in 36mins and noticed i was on a good time so kept tempo high down the back straight. Back to weir in 65, then kept up effort to the finish to set maybe a PB. Have run faster for Weir to Weir (prior to Easter last year) but not for the whole loop. | ||
| Note | |
| Today was one of those rare training days where motivation and physical ability gel together. I'd really like to know where this arvos run came from. I don't think i've run nearly that well in an O race in Oz all year. Here are my theories:
a)A diet of 2 slices cold pizza, large chocolate &banana smoothie, 2 coffees and a museli bar is all you need for 5hrs of exercise b)Coffee at St Ives bakery contain free shots of testosterone thats why all the cyclists stop there c) My $2 watch from HongKong is running 10% fast so I really ran for 84mins d) training does work (if only once a year) e) all of the above | ||
Saturday Aug 26 | ||
| MTB (Garigal N.P.) 2:15:00 [3] | |
| over to Darvos, then around Garigal tracks and back home. Pretty cruisey, but surged a few hills.
Passed lots of Oxfam trailwalkers, 25hrs into their 100km race. Most were suffering. | ||
| Kayak (Lane Cove River) 1:10:00 [3]9 km (7:47 / km) | |
| I'd forgotten how relaxing kayaking can be. First time since Geoquest, about 10weeks. I think all my muscles have wasted away but it still felt good. | ||
Friday Aug 25 | ||
| Note | |
| (rest day) | ||
| just couldn't be arsed... | ||
Thursday Aug 24 | ||
| Run hills 25:00 [5] | |
| shoes: Adidas | ||
| with Prong and Ben. Noone had any motivation. Ben felt crap, i felt slow and Prong actually ran quite well. Only did 8 reps. | ||
| Run warm up/down 25:00 [2] | |
| shoes: Adidas | ||
Wednesday Aug 23 | ||
| Run (Two Creeks/Little Diggers) 50:34 [3] | |
| slept:6.5 shoes: Salomon XA 3D Pro | ||
| morning run. Calves still sore and generally felt very slow and no energy, but time wasn't that slow. Right knee still a bit sore on full flexion 1 month after fall in Switzerland.
| ||
Tuesday Aug 22 | ||
| Note | |
| (rest day) | ||
Monday Aug 21 | ||
| Run (Recovery and stretching) 40:00 [3] | |
| at UTS Kuringgai with Prong. Just jogged and stretched a bit. Calves very sore. | ||
Sunday Aug 20 | ||
| Orienteering race (NOL) 1:27:16 [5]*** 15 km (5:49 / km) +400m 5:08 / km | |
| slept:8.0 shoes: VJ Twister | ||
| NOL in QLD. Didn't feel as energetic as yesterday, and a bit sloppy early on. Passed Grant walking on way to #7 which must have put me off a bit. I ran slightly to left of control, but didn't see anything that took my interest (ie nothing looking like it should be blue on the map) so i thought i was too early, and heading into the next gully. Screwed around there for a while before finally heading back to control just as Jacko ran in. Lost 4.5mins and 4 to Jacko. Lost focus again and nearly skipped #8 after drink but then got back on Jacko's tail and we worked well taking turns on the front for the rest of the course. Dragged Bryn along for a while too.
Managed to salvage 6th spot, 7mins behind Shep Another crap NOL 2006 weekend | ||
| C • crap 2 | ||
| Run warm up/down (warm up only) 20:00 [2] | |
| shoes: VJ Twister | ||
| Swimming (Noosa) 1:00 [1] | |
| Nice swim at Noosa on the way back to the airport. Water was nice, and felt good on the legs. | ||
Saturday Aug 19 | ||
| Event: AUS NOL Races | ||
| Orienteering race (NOL) 36:36 [5]6.7 km (5:28 / km) +185m 4:48 / km | |
| slept:6.0 shoes: VJ Twister | ||
| NOL in QLD near Maryborough. Started well and really pushed my speed. Hit the lead briefly at 5, but lost direction on long leg #7 and couldn't relocate from a similar looking gully with lots of unmapped green and termite mounds. Felt like I would have to DNF before I found a control on a feature i thought might be on the map.
Lost motivation for a leg or two before pushing on to the end, not realising Jimbo was on my tail for most of the second half. 16th. Very disappointed | ||
| Run warm up/down 30:00 [2] | |
| shoes: VJ Twister | ||
| 20mins wu, 10mins cd | ||
Friday Aug 18 | ||
| Note | |
| (rest day) | ||
Thursday Aug 17 | ||
| Road Cycling hills (Grosvenor St) 38:00 [4] | |
| slept:6.5 shoes: Specialized MTB | ||
| 4 reps up Grosvenor on the roady. Didn't push too hard, just wanted to get them done. Was much warmer than i expected.
Landmark session- doesn't look like much but it was my first morning training since i got home | ||
Wednesday Aug 16 | ||
| Orienteering intervals (Stingers training) 51:00 [4]*** | |
| shoes: old Asics 2100 | ||
| West Chatswood with Ben, Prong and Glenn, Phoebe, Jose and another ex-NSW Junior making a return-Mark Schaefer! 3 courses (15.03, 16.21, 19.41). Didn't feel as strong as Monday night, but nav was ok. Impossible to read map at full speed so forced you to slow down and look. Unfortunately Glenn fell and smashed his teeth/lips and Mark had to accompany him home.
Pulled up very tight in the hips/groin. The more i stretched the tighter i got. | ||
| C • fark 3 | ||
Tuesday Aug 15 | ||
| Note | |
| (rest day) | ||
| was gonna ride but never happened | ||
Monday Aug 14 | ||
| Orienteering intervals (Stingers Training) 1:05:00 [4]*** | |
| shoes: old Asics 2100 | ||
| Clifton Gardens set by Glenn using January SS controls. Ben, Prong, Andy and me. Knew i felt good even on the w.u. Smashed the first one and dropped the boys and held on to the lead. Visualised myself running away from the pack on Tiomila Leg 3.
2nd rep- started out hard with Prong, but over ran a track junction, then tried to cut a corner not really knowing where i was and bush bashed for a about 5mins. Ended up catching the others, but very tired by the end. 3rd rep- Characterised by lots of bush bashing. Broke away again by taking an alternate route choice and the others missed a track and bushbashed for a while. Great session. Really enjoyed myself and felt strong (well at least for bits of it) | ||
| C • good one robbie 1 | ||
| Run warm up/down 15:00 [3] | |
| shoes: old Asics 2100 | ||
| 11 min w.u, 4min c.d | ||
Sunday Aug 13 | ||
| Road Cycling (Lindfield to Bondi & back) 2:05:00 [3]50 km (2:30 / km) | |
| shoes: Specialized MTB | ||
| with Prong. Meant to watch the start of City2Surf, but for some reason it started at 9.30 as opposed to every other year at 10am. Then rode to Dover Heights and watch the leaders come thru 10km mark, then back down to Bondi for finish. Socialised for a while then rode home.
Felt better than yesterday. | ||
| Run 35:00 [3] | |
| shoes: Adidas | ||
| arvo jog down down to the weir and back. Felt quite good | ||
Saturday Aug 12 | ||
| Road Cycling long (West Head/ Akuna Bay) 2:44:00 [3]76.5 km (2:09 / km) | |
| slept:3.0 shoes: Specialized MTB | ||
| with Ben and Prong. Felt pretty crap due to late night. Never had enough energy to play silly buggers, just happy to get it over with. | ||
Friday Aug 11 | ||
| Note | |
| (rest day) | ||
Thursday Aug 10 | ||
| Run (Tick Loop/Two Creeks) 1:45:00 [3] | |
| shoes: old Asics 2100 | ||
| evening run with Ben. Felt quite good, but tired a bit in last 15mins. A couple of niggles, left TFL, left and right knees, but apart from that the body is bouncing back quite well.
It's good to have Ben so motivated, keeps me honest. | ||
| C • school boy error 1 | ||
Wednesday Aug 9 | ||
| Run hills (Sydney Park Hills) 39:00 [5] | |
| slept:7.0 shoes: old Asics 2100 | ||
| with Andy, Ben, Prong, Phoebe, Jose, and returning after a 6 year absence- BRENDON KING!
16 reps- 8 each side 45-50secs, and 55-60secs with jog back recovery. Right knee still a bit sore on full flexion. Happy with session, not fast but good to get it done. The engine is big, but still stuck in 4th gear | ||
| Run warm up/down 30:00 [2] | |
| shoes: old Asics 2100 | ||
| From Phoebe's in Newtown to Sydney Park and back. Very tired when finished | ||
Tuesday Aug 8 | ||
| Note | |
| (rest day) | ||
| Planned to ride but got home late from work and piked | ||
Monday Aug 7 | ||
| Orienteering (Stingers Training) 30:00 [3]*** | |
| slept:7.0 shoes: old Asics 2100 | ||
| UTS Kuringai with Andy and Ben. I set 3 short courses, 2 in uni campus and 1 in nearby bush.
Felt a lot better. Hamis not to bad, knee ok, and energy levels better. | ||
| Run warm up/down 18:00 [2] | |
| shoes: old Asics 2100 | ||
Sunday Aug 6 | ||
| Run (Fairyland Loop) 1:06:00 [3] | |
| shoes: old Asics 2100 | ||
| with Mace, Ben and Prong.
I realised pretty soon it was not my day. Had to cut run in half. Legs and whole body tiredness. Came home and slept most of the arvo. | ||
Saturday Aug 5 | ||
| Run (Fairyland Loop) 1:01:00 [3] | |
| weight:67kg shoes: old Asics 2100 | ||
| with Ben and Prong.
Ground very wet, but rain had stopped. Joints felt like they needed a good lube up. Muscles also a bit tired and hamis still very tight. The mind is ready for some decent training, but the body is not there yet. | ||
Friday Aug 4 | ||
| Note | |
| (rest day) | ||
| raining and cold. got home and watched the WOC middle distance. Awesome video and GPS tracking. | ||
Thursday Aug 3 | ||
| Note | |
| (rest day) | ||
| back to work ;-( bad wasn't that bad and i wasn't tired until i got home.
Legs feeling ok. | ||
Wednesday Aug 2 | ||
| Note | |
| (rest day) | ||
| Hong Kong to Sydney.
Legs feeling much better- must have been the 5hrs of shopping in Kowloon! | ||
Tuesday Aug 1 | ||
| Note | |
| (rest day) | ||
| Zurich to Hong Kong.
choose to have a 14hr stopover so i could watch the WOC sprint on the web. Did some shopping before getting back to the hostel at midnight. Video was good when it worked, but was cutting out at very crucial moments, a bit disappointed. | ||