Training Archive: NSW StingerIn the 31 days ending 2006-10-31:
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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 | T | |||||||||||||||||||||||||||||||
Tuesday Oct 31 | ||
| MTB (Lane Cove) 1:11:00 [3]16 km (4:26 / km) | |
| shoes: old shimano mtb | ||
| with Prong. He was having a shocker- crashed about 5 times. It was funny watching his confidence crumble each time :-)
| ||
Monday Oct 30 | ||
| Strength work (core and stretching) 30:00 [2] | |
| Feeling a bit sore and weak so didn't do much.
Gray's Anatomy was disappointing after last week, esp as this was the season finale. Meredith boned Derek (again), Izzy's heart transplant died after looking in good shape, and Preston's hand is looking better. Not sure what will motivate me to do weights on mondays with no GA to watch anymore | ||
| C • Greys Anatomy 5 | ||
Sunday Oct 29 | ||
| Adventure Race race (AROC-Narrabeen) 2:56:22 [4]** 27 km (6:32 / km) | |
| ahr:168 max:196 slept:5.0 shoes: new Salomon | ||
| 1st with Prong and Mounty.
Great race, with a good orienteering section thru burnt out forest, and heaps of tough technical mtb. We had basically a perfect race and would have smoked anyone and everyone today. Prong was strong for the whole race (unusual) and Mounty's form was scary- especially running. Full report and GPS later http://www.arocsport.com.au/results/arocnarrabeen_... And well done to the Stinging Arrows, Ben, Mace and Glenn | ||
| Note | |
| weight:67kg | ||
| After a week or so of eating really well i fell of the wagon badly. In 24hrs all i ate was:
KFC twister meal- dinner Meat pie and pastie- breakfast KFC twister meal again- lunch Dominoes pizza- dinner 20standard drinks of alcohol but as usual my weight just stays the same | ||
Saturday Oct 28 | ||
| Run (Andy Hill Run) 45:00 [3]6.2 km (7:15 / km) | |
| shoes: uncomfortable casual shoes | ||
| One of those nights to remember, IF only you could remember it! I met up with Andy at Karaoke World just in time for his great rendition of The Bangles Eternal Flame. Priceless. He had a good head start on me so I tried hard to catch with plenty of tsunamis. As soon as Glenn had arrived (and drunk his 6 tsunamis) we headed off to Kings Cross. Apparently Dragonfly is the place to go these days, and almost impossible to get into for a guy. Andy had tried and failed 5 times, Matt Helys been denied 9 times! So I have no idea how Andy, Glenn and I got in.
I guess it was good, but nothing too special. They couldnt even make us a Jagerbomb. Anyway I guess it was the footy players that made it more interesting. Gasnier was cool. I didnt mind Willie Mason, but since we grew up a few kms apart, us working class boys probably have more in common than the North Shore yuppies. It was the first time (in Aus) that Ive left a nightclub in daylight. Had a few more pictures with the boys before heading to the station. I was getting stuck into a Steak and mushroom pie and vege pastie from my fav Kings Cross bakery, and Andy was talking rugby league bullshit with some random and we missed our stop. Decided (why?) to run from Sydenham to Central via Newtown (thought about saying hello to Phoebe and Jose) and Redfern. Finally got home at 7.15 am, after Dari had gone cycling and just as Ezy was leaving for work. and just because i'm obsessed with maps at the moment, here is our route: http://www.gmap-pedometer.com/?r=521201 | ||
| C • photos 6 | ||
| Kayak (Middle Hbr) 1:20:00 [3] | |
| slept:4.0 shoes: K1 Kayak | ||
| Dragged myself out of bed at 12pm. I'd already missed my ride with Mounty at 10am. Sobered up and went kayaking with Damon and Fleur in the K1. It was bloody windy and so K1 wasn't good choice, but if you don't challenge yourself you'll never get better. Tide really high too, could paddle way past pipeline. Going with wind was fun, but into it was tough | ||
Friday Oct 27 | ||
| MTB (Lindfield to Rotary Oval) 38:45 [3]10.2 km (3:48 / km) +350m 3:15 / km | |
| ahr:142 | ||
| just making sure the Jamis still worked. I'd forgotten how fun MTB can be | ||
Thursday Oct 26 | ||
| Run (Macquarie) 1:12:00 [3] | |
| am run with Fatrat from his new flat. Now that he has some decent training areas i'll have to travel to his place occasionally for training.
Quads felt very tired/weak. Been like that ever since Sunday. | ||
Wednesday Oct 25 | ||
| Strength work (weights and core) 45:00 [2] | |
| Got home late from work just in time to watch House- to my horror it has been replaced. Not to surprised as last week was such a good episode it deserved to be a finale | ||
Tuesday Oct 24 | ||
| Run (Two Creeks/Little Diggers) 49:15 [3]8.83 km (5:35 / km) +350m 4:39 / km | |
| slept:8.5 weight:67kg shoes: old Asics 2100 | ||
| This might be the last time the princetontec gets a work out this year. Haven't run Two Creeks for a while, for anyone interested here is the GPS route of this classic Lindfield run
| ||
Monday Oct 23 | ||
| Strength work (weights and core) 1:00:00 [2] | |
| Greys Anatomy was a cracker tonight, Izzy snapped and may have killed the patient she was infactuated with and Burke might lose use of his arm.
i hate core work. | ||
| C • Greys anatomy 5 | ||
| Note | |
| (injured) | ||
| Said goodbye to left pinky toenail today. Asked doctor to remove it before it got stuck in a sock | ||
Sunday Oct 22 | ||
| Run long (Bobbin Head) 2:20:00 [3]20 km (7:00 / km) +1300m 5:17 / km | |
| ahr:161 max:186 slept:8.0 shoes: old Asics 2100 | ||
| with Prong and Damon. Apple tree bay, Mt Kuringgai, down to Crosslands up to Berowra, down onto water and back to Apple tree Bay. Great run on plenty of tracks i'd never been on. Very tough hills and I struggled on the 2nd big one, but recovered ok and ran the flat bits okay and still ok at the finish. Pace was fast and Damon cracked us on the hills. | ||
| C • gps route 1 | ||
| Kayak (Apple Tree Bay) 1:20:00 [3]10 km (8:00 / km) | |
| ahr:125 max:156 | ||
| From Apple tree bay to Bobbin Head and up creek until too shallow then back and a bit more. Paddled the K1 and got some confidence back riding the wake of a few boats. Was very hungry. | ||
Saturday Oct 21 | ||
| Road Cycling (Akuna Bay/West Head) 2:31:00 [3]70 km (2:09 / km) +1000m 2:01 / km | |
| ahr:161 shoes: Specialized MTB | ||
| with Mounty and Prong from Killarney. Felt ok, but didn't race the hills. Mounty is getting stronger on the bike. Wet at the end and cold too. | ||
Friday Oct 20 | ||
| Note | |
| (injured) (rest day) | ||
| Finally asked Dr Parker (boss) about my painful toe. It's infected and now on antibiotics | ||
Thursday Oct 19 | ||
| Road Cycling (Lindfield to Glebe return) 1:04:50 [3]29.82 km (2:10 / km) +903m 1:53 / km | |
| ahr:148 max:193 slept:7.0 shoes: Specialized MTB | ||
| Commute to Glebe and back for OANSW meeting. Little toe still very sore. Legs felt ok | ||
| C • meeting 2 | ||
Wednesday Oct 18 | ||
| Run (UTS Lindfield) 28:44 [2]5.2 mi (5:31 / mi) | |
| slept:7.0 shoes: old Asics 2100 | ||
| Planned to kayak but logistics seemed like too much effort. Thought about cycling, but couldn't be bothered putting bike likes on so went for run instead, even though i didn't plan to run all week
with Ezy down to the oval, 5 laps and back. Little pinky still very sore. Muscles ok | ||
| Strength work 30:00 [2] | |
| weights and core | ||
Tuesday Oct 17 | ||
| Note | |
| slept:7.5 (rest day) | ||
| Maybe go training tomorrow. Blisters still hurt | ||
Monday Oct 16 | ||
| Note | |
| slept:9.0 (rest day) | ||
| Feeling quite good apart from my feet | ||
Sunday Oct 15 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Woke up early because it was so bright in the tent.
Legs were a bit stiff, but not too sore. Blistered toes were the sorest part of my body. | ||
Saturday Oct 14 | ||
| Orienteering race (World Rogaining Champs) 11:59:40 [3]50 km (14:24 / km) | |
| slept:0.0 shoes: old Asics 2100 | ||
| Day 2 | ||
Friday Oct 13 | ||
| Event: 7th World Rogaine Championships | ||
| Orienteering race (World Rogaining Champs) 12:00:00 [3]*** 53 km (13:35 / km) | |
| spiked:38/42c slept:6.0 shoes: new Salomon | ||
| 2nd. Warrumbungles N.P. with Damon Goerke
Happy with result- though not a perfect race and we certainly could have won. My night navigation needs some improvement, but as Dave and Prong suggested- i'm convinced there were some magnetic rocks out there! Great area. Very tough and but worthy World Champs. It was bloody hot on both days, but the night was quite pleasant. Physically i felt good for most of the race. Had a down patch after making the mistakes between 1-3am but felt good by the time we got back to the Hash house at 4.20am. Had a good feed- bacon and egg sanga, cheese toasty, pancakes. Headed off just before first light into the tough southern section of the map. As it got light i turned into a zombie and really struggled for about an hour. I was so sleepy i would have killed my grandmother just to sleep for 5mins. Keep stumbling on thinking every min i would tell Damon i needed to sleep (but fully knowing he wouldn't let me) but somehow made it thru. At about 7am i was feeling good again and we were picking up some good points. Damon tired a bit in the last few hrs but we were still running bits and walking ok. With 90mins to go we were on a sealed road heading back. It was very hot again. I convinced him we had time to collect another 2 controls. We got them but it took a bit longer than expected. We had 25mins to run the 4kms back. It looked fliat on the map, but was actually uphill most of the way. Really had to get the whip out near the end and we made it back with 20secs to spare. Amazing to finish feeling like you had done everything possible. Spoke to a few teams and realised some of the big guns had fallen apart. Results were posted quite quickly and i wasn't particularly surprised that it was the Fornicator who had beaten us. The heat had taken its toll on a lot of teams, and i think the reason we did so well was that we made sure to look after ourselves from the start. We were pretty conservative with our pace, but that meant i never felt like giving up. Thanks to Damon for always keeping us moving, and Dave and Prong for keeping us company (tho you could have helped with the nav a bit more!!). Full report and pics to follow Only result that matters 2nd Rob Preston 111th Eric Morris Full results http://www.rogaine2006.com.au/results.htm Our route on routegadget http://www.bendigo-orienteers.com.au/WRC_Route_Gad... | ||
| C • Good Work!!! 5 | ||
Thursday Oct 12 | ||
| Note | |
| (rest day) | ||
| very busy day at work- then drove to Warrumbungles | ||
Wednesday Oct 11 | ||
| Run (UTS Lindfield) 28:23 [2]5.27 km (5:23 / km) | |
| slept:7.0 shoes: Adidas | ||
| jogged down to the track, then 5 laps.
Calves still very sore | ||
Tuesday Oct 10 | ||
| Note | |
| (rest day) | ||
| Calves very sore. Should have run but got home just in time for the simpsons. | ||
| C • restraint 1 | ||
Monday Oct 9 | ||
| Note | |
| (rest day) | ||
| After a few very enjoyable beers and a great plate of nachos at Little Creatures, caught the red-eye back to Sydney. Felt ok most of the day, but really crashed in the arvo.
Calves very sore and tight. Everywhere else seems ok. | ||
Sunday Oct 8 | ||
| Orienteering race (Aus Relay Champs) 43:43 [5]***** 8.39 km (5:13 / km) +440m 4:08 / km | |
| ahr:189 max:197 20c slept:6.5 | ||
| 2nd. Ran 2nd leg, after Jock got us off to a great start, only 10secs behind Gareth for the Cockatoos. Felt good at the start, and hit 1 fine, but had the shorter split and Grant caught me at 3. Grant pushed hard along the top of the hill to 4, and i hesitated a bit into my control, but again had a shorter loop and met him on route to 5. Got into a good rhythm, leading thru 6-12. Began to tire on hill to 13 and Grant put the hurt on me thru 14,15. Still in sight going to 16 but my split was different (longer) and took it cautiously. Tired and a bit sloppy 17, 18 and finished about 80secs behind Grant.
Pretty good run, no mistakes, only hesitations. Thought Jules would have a good chance to catch Shep, but not this year. Well done Cockies. | ||
| Run warm up/down (warm up and cool down) 25:00 [3] | |
Saturday Oct 7 | ||
| Orienteering race (Aus Long Champs) 1:46:13 [5]***** 18.18 km (5:51 / km) +960m 4:37 / km | |
| ahr:187 max:199 27c slept:7.0 shoes: VJ Twister | ||
| 3rd. details later | ||
| Run warm up/down (warm up and cool down) 30:00 [3] | |
| 25 mins w.u, and only about 5mins cool down due to pesky ASADA drug testers | ||
Friday Oct 6 | ||
| Run (York) 18:43 [3]3.85 km (4:52 / km) | |
| with Fatrat in evening. Jogged the girls sprint course. Felt good. | ||
Thursday Oct 5 | ||
| Orienteering race (York, WA) 15:26 [5]*** 3.7 km (4:10 / km) | |
| ahr:189 max:202 23c | ||
| Aus Sprint Champs. What a debacle! Made a fool of myself by running straight pass the first control even though i was looking right at it. Lost 30secs. A bit flustered to the 2nd, but then started going ok. Legs actually had a bit of spring in them, but that didn't really show in the splits. Finished full of running.
11th. | ||
| Run warm up/down (warm up and cool down) 40:00 [3] | |
Wednesday Oct 4 | ||
| Run (Two Creeks) 35:00 [3] | |
| slept:6.5 shoes: Adidas | ||
| Ran 15mins with Ezy, stretched a bit, then ran home. Tried a few short surges but very slow and tired | ||
Tuesday Oct 3 | ||
| Note | |
| slept:8.0 (rest day) | ||
| If only my legs could take themselves for a run... Still very tight and sore in adductors, hip flexors | ||
Monday Oct 2 | ||
| Run (UTS Lindfield) 35:00 [3] | |
| slept:10.0 shoes: Adidas | ||
| Finally a good nights sleep. Stayed with some Melbourne multisporters in Khancoban. Slow to get up and drove home. Was a bit tired on drove but got home eventually.
Went for a jog with Dari (comeback run) down to track, ran a few laps, stretched and came home. Have some very unusual sore spots- hip flexors are tight as buggery which negated last weeks massage. Adductors very tight and very top of quads. Triceps and shoulders tight. | ||
| Note | |
| Upper Murray Challenge Results:
http://www.uppermurraychallenge.com.au/SHUMC%20200... I really enjoyed the challenge. Each leg was interesting and provided plenty of interesting moments. Happy with my bike, but need to start actually cycling a bit to be able to match it with the best. Kayak- well fun for the first bit, but a bit of down river training would be useful. Run was disappointing, not sure why i was so tired, probably pushed to hard on the bike. Look forward to next years race! | ||
Sunday Oct 1 | ||
| MTB race (Upper Murray Challenge) 1:56:29 [5]35.5 mi (3:16 / mi) +950m 1:53 / km | |
| ahr:180 max:193 slept:5.0 shoes: Specialized MTB | ||
| Khancoban- First leg of UMC. Started almost straight away up hill which split the field. I was a little too conservative and let a little gap open up near the top of the first hill, and then lost sight on the descent and had to slow down a bit. There were some great climbs and descents on this course. Judging but HR i probably pushed a bit too hard, but when you are bashing away in granny gear there's not much else you can do. Spent most of the ride with Sam Maffit. Felt really good on the flats sections.
9th off bike (including teams) 8mins behind best | ||
| Kayak race (Upper Murray Challenge) 2:01:27 [5]27.2 km (4:28 / km) | |
| ahr:151 max:171 | ||
| Evolution Epic- Paddle down the Murray from Khancoban to Towong. I wasn't particularly worried about this leg until i arrived on Sat night and camped next to the river. It was raging. The major sponsor of the race- Snowy Hydro- had been saving up some water in the dam and was letting it all out just for us.
Got into the boat just behind Damon and followed his line for a while. Got thru the first few semi rapids ok and started to really enjoy myselft. Unfortunately my quads were wanting to cramp and i wasn't putting in much effort so Damon got away. Sam caught up and i followed him for a bit until i came unstuck on a difficult corner and went for a swim. Wasn't such a big deal as i swam to the side just before the next rapids. Emptied the water with a bit of help from a local farmer and back on my way 4mins later and still having fun. Crossed under the main bridge (about half way) in about 47mins. Then lots concentration at a marshall station and couldn't get out of the way of a willow tree branch and went swimming again. This time i had much more difficulty getting back in the boat and wasted 13mins on 3 separate attempts to get going again. Was very cold and demoralised for the rest of the paddle | ||
| Run race (Upper Murray Challenge) 2:26:43 [5]25 km (5:52 / km) vdot: 35.6 | |
| ahr:158 max:169 shoes: old Asics 2100 | ||
| Had ok transition then took it easy for the first few kms on flat dirt road. Picked it up a little as i approached the start of the mountain. As soon as it got steep i realised my quads were totally screwed. I had to walk for about 30mins up the mtn and watch my avg speed drop from 5mins/km to 7.5. Got caught by Jon Worswick just after the top and i stuck with him for a while as my legs felt ok on the flat and downhill. A big descent and then 6km on road to the finish. It was pretty hot now and i was catching one of the solo guys. Had to work hard to keep up my snail pace and drop him up the long hill. Again legs were ok on the descent into Corryong and finally to the finish line.
Very disappointing run, 20mins behind the best | ||