Wednesday Oct 31 |
 | Orienteering race (Summer Series) 39:39 [4]8.03 km (4:56 / km) | |
| shoes: Asic 2110 |
| Summer Series. Felt pretty slow as usual, but really enjoyed the orienteering. Badly under judged my route and missed the 4 controls on the east side of M2 and hence back in under 40mins. |
Tuesday Oct 30 |
| Run intervals (Balls Head) 56:00 [4] | |
| ahr:149 max:190 slept:6.5 shoes: Asic 2110 |
| Stingers Training- Intervals
1 lap warm up and cool down, and 4 laps hard
5.43, 5.39, 5.35, 5.39
Legs were really heavy and flat. Not sure if it was from weekend race, standing up at work, still post xpd lull, or a combination. |
Monday Oct 29 |
| Kayak (Fishermans Beach) 1:20:00 [3]12.3 km (6:30 / km) | |
| slept:7.0 shoes: Fenn Millennium |
| Afternoon Paddle. From fishermans north for 6km. Wind was from NW and swell from NE which made it a bit choppy. Felt ok, until I turned around and realised the wind had swung around from the south and really picked up. So coming back was very tough work. But still haven't fallen out which is a good sign. |
Sunday Oct 28 |
| Adventure Race race (Teva Champs) 4:43:00 [4] | |
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| with Kathryn and Ben (thanks for a good race team)
2nd by 2mins to Mountain Designs.
We had a pretty good race and got screwed by a dodgy checkpoint with about an hour to go. Lost 10-15mins when we were leading by at least 10mins. Caught back up and got in front, but couldn't hold MD's off on the final ride. We ran really well, but there wasn't much running, far more MTB.
Course was pretty good, map was mostly good and challenges were ok. Just a shame I can't seem to finish in front when it counts. Looks like I'll need to sell the surf ski since I bought it with the prize money from this race.
Can't really be arsed writing much so checkout Ben's report
http://www.attackpoint.org/weeklyactivity.jsp/user...
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Saturday Oct 27 |
| Run (Two Creeks/Little Diggers) 50:00 [3]8.5 km (5:53 / km) | |
| shoes: Asic 2110 |
| run with Kathryn. Was midday and pretty hot and humid. Legs still tired from Thursday hill reps. |
Friday Oct 26 |
| Kayak (Warriewood Beach) 1:06:00 [3]11 km (6:00 / km) | |
| shoes: Fenn Millennium |
| Tried different beach today- Warriewood. Was some small waves coming in, but got out ok. Then headed north to Newport beach. Got in and out there ok and headed home. Was fun paddle cos had the wind behind for first half, and swells to chase coming back. Bit off a bit too much and headed out thru Warriewood break again. Got hit hard by the last wave and was knocked out. Struggled to get back on, panicked and fell out about 3 times. Fortunately there was a lull in the waves and I didn't get smashed. Could a nice wave back in. |
Thursday Oct 25 |
| Kayak (Fishermans Beach) 1:11:00 [3]11.4 km (6:14 / km) | |
| shoes: Fenn Millennium |
| Afternoon paddle in my new (2nd hand) surfski- a Fenn Millenium. Was a bit of a breeze and swell, but quite nice. Went from Fishermans, around Long Reef, onto Dee Why beach and back, with a few extra out and backs. Felt good, and with a bit of training I'm sure I'll feel more comfortable. |
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| C • Nice boat 3 |
| Run hills (Fullers Hill Reps) 10:00 [5]1.92 km (5:13 / km) +300m 2:55 / km | |
| ahr:151 max:193 shoes: Asic 2110 |
| Fullers Road Hill Reps with Andy and Fatrat.
Bloody tough session, and I struggled. But I'm sure it will bring some benefits.
6 reps- 320m, 50m climb
1.40, 1.40, 1.38, 1.35, 1.38, 140. |
| Run (Fullers Hill Reps) 49:00 [2] | |
| shoes: Asic 2110 |
| warm up, recovery, and cooldown. |
Wednesday Oct 24 |
| Run (Wamberal Beach) 40:00 [3] | |
| shoes: Salomon Trail Comp2 |
| Afternoon run on Central Coast, after teaching Orienteering to school teachers. From Wamberal, north to the headland and back. Pretty slow and tired, and the sand was really soft. |
Tuesday Oct 23 |
| Kayak (Fishermans Beach) 30:00 [3]5 km (6:00 / km) | |
| shoes: Fenn Millennium |
| Afternoon test paddle of a surf ski from Fishermans. |
Monday Oct 22 |
| Road Cycling (Lindfield to Church Point) 52:00 [3]25.6 km (2:02 / km) | |
| slept:6.5 |
| morning commute. Felt ok, but pretty warm. |
| Road Cycling (Church Point to Lindfield) 1:18:00 [3]36 km (2:10 / km) +600m 2:00 / km | |
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| After a bloody hot day, a change come through and it was a really pleasant ride home. Did expect it to storm at any time, but never did. Came back via Akuna Bay and felt ok, but judging by the gears I was using I couldn't have been going that fast. A bit of a tail wind made the 2nd half nice and fun. |
Sunday Oct 21 |
| Note | |
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| Has Rugby union always been this boring? I'm going back to bed. |
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| C • Rugby 8 |
| Run long (Figtree Loop) 2:02:49 [3]21.1 km (5:49 / km) | |
| shoes: Asic 2110 |
| morning run with Damon, Fatrat and Andy on the first hot day this summer. My poor form continued and I never felt good. But struggled on until being dropped up the last hill. But the time wasn't too bad and I'm hoping my running legs will return soon. |
| Kayak (Fishermans Beach) 1:45:00 [3] | |
| shoes: Red7 double |
| Firstly in Damon's single ski, with Damon and Fleur in double. Bashed into the wind for 15mins then turned around and surfed some cool swells back in. So much fun. Turned around and on the way back out I saw a whale breach a few k's off shore. Awesome! I can't remember the last time I was so excited. So spent the next 20mins heading out, and watching for more signs of the whale. I got close to a small whale, but there was one doing lots of jumping and waving further to north. But time was up and I didn't know where the otheres were, so headed back in.
Damon has keen to go back out, as they hadn't seen the whales so we headed out in the double for another 45mins. Found a group of 3, and saw the big one breach twice about 50m from us. Scary waiting and watching them to resurface again.
Wow what an experience :-)) |
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| C • Doh! 6 |
Saturday Oct 20 |
| Run (Killarney Heights) 36:36 [3]5.78 km (6:20 / km) | |
| shoes: red Salomon 3D Pro |
| Lap of Killarney Heights with Mounty. Legs getting a bit better, but not much energy. Very humid |
| Kayak (Middle Harbour) 2:13:00 [3]23.8 km (5:35 / km) | |
| shoes: Mark2 surfski |
| with Mounty in Mark 2 (first time since Keen AR in March). From Roseville to Clifton Gardens and back. A bit breezy but not too bad. We felt good in the boat together, definately improved our paddling since last summer. |
Friday Oct 19 |
| Road Cycling (Lindfield to Church Point) 49:00 [3]25.6 km (1:55 / km) +350m 1:47 / km | |
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| morning commute. Felt ok |
| Road Cycling (Church Point to Lindfield) 57:00 [3]25.6 km (2:14 / km) +700m 1:58 / km | |
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| Afternoon commute. Still feeling quite good. Pushed up the hills a bit more |
| Run (Narmaroo Loop) 45:00 [3]7.23 km (6:13 / km) +400m 4:53 / km | |
| shoes: Asic 2110 |
| Still had some energy so decided to go for a run too. Legs still a bit sore, but feeling ok. Should have eaten something though as I was hungry. |
Thursday Oct 18 |
| Run (Roseville Bridge) 1:07:21 [3]12.16 km (5:32 / km) | |
| shoes: North Face Anurva Boa |
| Afternoon run on Two Creeks/Little Diggers. After a good nights sleep, ie no morning session, and I actually felt a lot better for it. Felt good after about 30mins and decided to run out to Roseville bridge and back to lengthen the run a bit. |
Wednesday Oct 17 |
| Kayak (Church Point) 41:00 [3]6.1 km (6:43 / km) | |
| shoes: K1 Kayak |
| Morning paddle before work at Church Point. Struggled to get out of bed so it wasn't very long but better than nothing. The wind picked up as soon as I started and was struggling by the time I got to Elvina Bay so turned around and did some stop/start exercises instead. Also lengthened the paddle 1cm to see what difference it made. |
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| C • How long is it? 3 |
| Orienteering race (Summer Series) 45:50 [4]9.74 km (4:42 / km) | |
| shoes: Asic 2110 |
| Summer Series at Meadowbank. Ran with Fatrat with was fun cos we chatted most of the way. He was hurting me a bit in the second half which is not good seeing he is also very unfit. Split up at the end and I was the loser after taking to long to find my last control.
Legs hurt all over on this run. Either need to train more so running doesn't hurt any more, or give up. |
Tuesday Oct 16 |
| Run (Fairyland Loop) 1:04:00 [2] | |
| slept:9.0 shoes: red Salomon 3D Pro |
| afternoon recovery run. Calves very tight and sore from Turkey Trot and no energy in the legs. Very slow |
Monday Oct 15 |
| Road Cycling (Lindfield to Church Point) 1:03:06 [3]30.76 km (2:03 / km) | |
| slept:8.0 |
| morning commute- with a detour back home to collect the clothes I forgot to take. Tired, but could have been worse. |
| Road Cycling (Church Point to Lindfield) 57:43 [3]26 km (2:13 / km) | |
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| Tired, and flat rear tyre didn't help. |
Sunday Oct 14 |
| Orienteering race (Turkey Trot) 1:43:00 [5]22.15 km (4:39 / km) | |
| ahr:173 max:185 shoes: North Face Anurva Boa |
| Turkey Trot. When Mounty had put 100m into us after about 1km I knew it was gonna be a tough day. The top 4, Mounty, Andy, Glen Horrocks and myself came back together a few times before the road crossing on victoria rd. I got there just as the lights changed and decided I'd wait a cycle and see if the rest helped me cos I was struggling and about 100m off the lead. But I got screwed then Ken didn't push the button and I had to wait 2 full light cycles thus loosing any chance of regaining contact. Ran pretty hard for the 2nd half and caught Glen, but dropped about 2mins on Mounty and 1min on Andy. Ok course with a bit of route choice, but could have been made a bit more interesting with better control placement. |
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| C • Thats a fairly decent 4 |
| Kayak (Middle Harbour) 1:04:00 [3]10.2 km (6:16 / km) | |
| shoes: Red7 double |
| afternoon kayak in Red7 with Andy.
Felt a bit better than yesterday. |
Saturday Oct 13 |
| Kayak (Fishermans to BYRA) 2:48:00 [3]28.7 km (5:51 / km) | |
| shoes: Red7 double |
| morning paddle with Prong in Red7, and Mounty, Christie and Simon for company.
Pretty chilly and the SW wind picked up during the day. The others started a bit before us and we spend most of the time chasing them. My right arm was buggered (I assume from work all week) and struggled to get a good reach. But we improved and really got going after about an hour. Had two swims but better than the 10 or so we had last summer. The others stopped at palm beach, but much to Prongs reluctance we pushed into the wind up Pittwater to BYRA which took another 64mins. Worked pretty hard the whole time so it was a good day. |
Friday Oct 12 |
| Run (Two Creeks/Little Diggers) 52:00 [3]9 km (5:47 / km) | |
| shoes: red Salomon 3D Pro |
| Put the K1 on the car in the morning and was ready to go for a paddle before work. Got to the water and realised I'd forgotten my paddle. Bugger! Stuck up McCarrs Creek without a paddle.
Thought about paddling in the arvo but decided a run would be better. Struggled again, but a bit better than Wed. |
Thursday Oct 11 |
| Road Cycling (Lindfield to Church Point) 52:11 [3]25.6 km (2:02 / km) +300m 1:56 / km | |
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| Morning commute to Church Point. Felt tired this morning, took 3mins longer than on Tuesday. |
| Road Cycling (Church Point to Lindfield) 1:17:26 [3]36 km (2:09 / km) +750m 1:57 / km | |
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| Decided to lengthen the ride and come home thru Akuna Bay, which adds 10km and 280m climb. Felt much better than this morning. |
Wednesday Oct 10 |
| Kayak (North Curl Curl) 2:11:00 [3]20.5 km (6:23 / km) | |
| shoes: Red7 double |
| Paddle with Prong in Red7. Beautiful day, with a NE wind and not much spell. From North Curl Curl, down and around North Head. Pretty choppy around North Head as usual. On the way back we practiced catching some waves into the beach. They weren't big, but great fun and a real buzz. Only came out on the last wave but it was smiles all round. Very tired at the end. |
| Run (Narmaroo Loop) 46:00 [2]8 km (5:45 / km) | |
| shoes: Asic 2110 |
| Afternoon run. Should have gone to the first Summer Series, but didn't get around to it in time and decided to run from home instead. Shouldn't have bothered, I don't remember ever running so slowly. |
Tuesday Oct 9 |
| Road Cycling (Lindfield to Church Point) 49:32 [3]25.6 km (1:56 / km) +300m 1:50 / km | |
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| Morning commute to the worksite at Church Point. Nice morning and a pleasant ride. |
| Road Cycling (Church Point to Lindfield) 57:41 [3]25.6 km (2:15 / km) +480m 2:04 / km | |
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| Afternoon commute home. A bit tougher than this morning as it starts with basically 20mins up hill. Nice to get home at 4.30pm after a full day work and 2 training sessions. |
Monday Oct 8 |
| Run tempo (Narrabeen lake) 1:12:47 [4]15.3 km (4:45 / km) | |
| slept:7.0 shoes: Asic 2110 |
| with Simon Manson. After working all day for Simon as a builders labourer, Simon decided to make me his bitch on a lap of Narrabeen Lake. From Simon's, west along lake, up deep creek and back east along ridgeline. Down around to academy of sport, golf course and track around the rest of the lake. Pace was fast, but ok on the rougher tracks, but scorching hot along the bike paths at the end. Not what my body really needed after the last 3 days of racing, but definately will help me harden up very quickly. |
Sunday Oct 7 |
| Orienteering race (Oceania Relays) 58:22 [5]10.4 km (5:37 / km) | |
| shoes: new VJ twisters |
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Saturday Oct 6 |
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| Event: Yellow Sub POP Party
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| Orienteering race (Oceania Long Champs) 1:33:16 [5]14.5 km (6:26 / km) | |
| shoes: new VJ twisters |
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| Run warm up/down 20:00 [2] | |
| shoes: new VJ twisters |
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Friday Oct 5 |
| Orienteering race (Oceania Sprint Champs) 14:31 [5]2.95 km (4:55 / km) | |
| shoes: North Face Anurva Boa |
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| Run warm up/down 20:00 [2] | |
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Thursday Oct 4 |
| Note | |
| (rest day) |
| Thought I would train, but just decided not to in the end |
Wednesday Oct 3 |
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| Event: Oceania Beer-O champs 2007
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| Road Cycling (Tour de Gus) 2:25:00 [3] | |
| slept:7.0 shoes: Specialized MTB |
| with Shep, Prosser, Reubster and Sebba. Beautiful morning, though this Sydney boy still thought it was quite cold. Still feeling shitty in the lungs, but actually feeling better by the end of the ride. Very nice ride.
Flat white and cinnamon toast at Gus' cafe. Coffee was good, toast ok. |
| Orienteering (Beer O) 15:00 [3] | |
| shoes: North Face Anurva Boa |
| After a long 2 hours sleep in the arvo cos I was absolutely shagged, I got up and rode into Acton Peninsula for the Beer-O. Wasn't intending to race but took my shoes just in case I got talked into it- which I finally was about 10secs before the start.
Didn't really have my heart in it, and was prepared for the hurt of sculling the beer. Ran hard to make up for slow drinking, but was still losing time so I gave up after 2 loops and 3 beers.
The uni boys were showing good form as expected. Congrats to Matty Parton on the win, hopefully you can keep that form going in Sundays relay!
And good onya to Rob Fell who mapped the area and organised the race. |
Tuesday Oct 2 |
| Run (OÇonnor and Bruce Ridge) 53:00 [3] | |
| shoes: North Face Anurva Boa |
| Was planning to ride, but got talked into a run by Julian. Ran from his place, and met Shep and Reubster on OConnor Ridge. Still feeling pretty ordinary. |
Monday Oct 1 |
| Orienteering race (Honeysuckle Creek) 33:27 [5]4.7 km (7:07 / km) | |
| ahr:190 max:199 slept:5.0 shoes: new VJ twisters |
| Oceania Middle Distance Champs
I'm not really one to whinge about my run, especially when the result doesn't look that bad. But I certainly wasn't over my sickness whatever it is. I don't think a cold sends your HR up to 200bpm while walking up the first few hills. Brain had so much trouble concentrating it felt like I hadn't slept for 5 days. But having said that I was able to get around the whole course without any big mistakes and fell into 4th place. Even with a good run I could only have been 3rd.
Robbie 1, Neil 0, Jamie 0
Love this map |
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| C • Map 5 |
| Run warm up/down 25:00 [2] | |
| shoes: new VJ twisters |
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