Training Archive: NSW StingerIn the 31 days ending 2008-01-31:
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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 Jan 31 | ||
| Run (The Domain Hobart) 27:00 [3]5 km (5:24 / km) | |
| shoes: new NORTH FACE Anurva | ||
| Afternoon loop on the Domain in Hobart for Fiddlers Handicap. I just jogged but still felt pretty crap.
One of my bags was lost by Tiger Airways and my motivation to run Cradle Mountain is disappearing quickly. | ||
Wednesday Jan 30 | ||
| Note | |
| (rest day) | ||
| Too tired | ||
Tuesday Jan 29 | ||
| Run (Traralgon) 39:00 [2]7 km (5:34 / km) | |
| shoes: Nike Bowerman | ||
| Another easy jog around the parks of Traralgon. Legs not too bad, but lungs/chest still a bit restricted. | ||
Monday Jan 28 | ||
| Run 36:00 [2]6 km (6:00 / km) | |
| shoes: Nike Bowerman | ||
Sunday Jan 27 | ||
| Adventure Race race (AROC 50hr) 37:43:00 [4] | |
| 1st Place with Jarad Kohlar and Mounty.
It was very tough, and when you go into a race expecting a winning time of 25-30hrs, 37hrs is pretty harsh. Too tired to write anything else. | ||
| C • Mind games 6 | ||
| C • Too tired, but... 3 | ||
Friday Jan 25 | ||
| Kayak (Competency test) 15:00 [3] | |
Thursday Jan 24 | ||
| MTB (CBD-Lindfield) 40:00 [3] | |
| shoes: Cannondale Rush | ||
| riding home from the bike shop- Thanks Hugh for another great (and free!) service. | ||
Wednesday Jan 23 | ||
| MTB (Lindfield to CBD) 35:00 [3]13 km (2:42 / km) | |
| shoes: Cannondale Rush | ||
| rode the Cannondale into the the shop. Legs felt good. | ||
| Orienteering race (Summer Series) 47:00 [5]9.3 km (5:03 / km) | |
| shoes: Nike Bowerman | ||
| At Dee Why.
Legs felt a bit funny, but energy levels ok. Tough route to plan. Surf looked nice, would have liked a swim. | ||
Tuesday Jan 22 | ||
| Note | |
| (rest day) | ||
| just didn't fit it in. Disappointing | ||
Monday Jan 21 | ||
| Orienteering race (Sydney Park Series 3) 18:09 [5]3.14 km (5:47 / km) | |
| shoes: Nike Bowerman | ||
| At Balls Head- great course set by Prong.
After spending most of my day at Melbourne airport waiting for my Tiger Airways flight to Newcastle (delayed by 5hrs) I was pretty happy to get to the race with time for a run. Legs felt good, but a little sloppy in control circles. Ezy was impressive. | ||
Sunday Jan 20 | ||
| Run long (Anglesea to Point Addis) 2:00:00 [2]20 km (6:00 / km) | |
| shoes: Nike Bowerman | ||
| morning long run with the girls at pretty easy pace for most of it. Great coastline, with good views from the points. And good running surface too. | ||
Saturday Jan 19 | ||
| Run (Anglesea) 1:00:00 [2]10 km (6:00 / km) | |
| shoes: Nike Bowerman | ||
| morning run session from Anglesea camp along coast towards the south. Past the beach where they were setting up the Rock2Reef swim.
Did 10 reps up a short steep hill- on wooden walkway and on soft sand. Slowly warmed up into the session and took 1 sec off each time (38-29secs) Jogged back to camp. Pretty hungry by the end. | ||
| Run hills (Hills Intervals) 6:00 [5] | |
| shoes: Nike Bowerman | ||
| Run (Anglesea) 30:00 [2]5 km (6:00 / km) | |
| shoes: Nike Bowerman | ||
| afternoon run around the river.
I came through here on the last day of the KEEN race last year. Mounty's memory of the park mightn't be real good as he was lacking a bit of glucose to the brain and had to be pushed around. | ||
| Kayak (Anglesea) 24:00 [3]2.4 km (10:00 / km) | |
| paddled back to camp in a 'polobat' that belonged to a friend of Kath's. This is a very short boat for playing canoe polo- much different to the millenium but still good fun. | ||
Friday Jan 18 | ||
| Run (Geelong) 36:00 [2]6.3 km (5:43 / km) | |
| shoes: Nike Bowerman | ||
| evening run around Geelong foreshore with Kathryn, Kirsten, Ilka and Zoe. Legs felt ok. | ||
Thursday Jan 17 | ||
| Run long (Lizard Loop) 1:30:00 [3]15 km (6:00 / km) | |
| slept:9.0 shoes: Asic 2110 | ||
| evening run after an easy day. Not the best run to do in the wet but wasn't too bad. Legs still very heavy. | ||
| Note | |
| Doing a bit of a clean out. Did a stocktake on my shoes- 40 pairs. Is this excessive? Managed to throw out 10pairs. | ||
| C • Nice one, Imelda 1 | ||
Wednesday Jan 16 | ||
| Kayak (Middle Harbour) 1:03:26 [3]9.91 km (6:24 / km) | |
| slept:7.0 shoes: K1 Kayak | ||
| Morning paddle in K1, with Fatrat.
10mins w.u, 10x30sec on/off with 1TB, 5mins recovery then repeat. 10mins recovery and 10x30secs with no resistance. Ben and I practiced remounts at the end. I managed 2 deepwater remounts of the K1. If only my paddling was as good as my remounting! | ||
| C • 50hr 3 | ||
| Orienteering race (Summer Series) 47:30 [4]9.1 km (5:13 / km) | |
| shoes: Asic 2110 | ||
| Ran from home to East Lindfield and really struggled. Legs just so tired. Quickly planned a route and set off. Painfully slow on the ups and downs. Felt a little better towards the end, but still late back. 510points. Best Mounty with 570. Beaten by lots of punters, but it was good to see some new names appearing up the top. | ||
| Run warm up/down (Lindfield) 37:00 [2]6.5 km (5:42 / km) | |
| shoes: Asic 2110 | ||
| to SS and back. Shattered by the time I got home. | ||
Tuesday Jan 15 | ||
| Run long (Mt Kuringai to Brooklyn) 4:00:00 [3]37 km (6:29 / km) | |
| shoes: Nike Bowerman | ||
| Long run along G.N.W with Damon (recently home from Mexico/Guatamala/Belize). Carried pack for the extra training. Really struggled on the hills for the first few hours, plenty of walking. But came good later and ran well from Cowan to the finish. Some really nice bits of trail around Berowra Crossing that I hadn't previously run. Very humid but cloudy and not too hot. Legs feel quite good at the finish, just a sore toe. Need a few more like this before Cradle Mountain Run.
Note- 37km by Trailwalker measurements. GPS really doesn't do justice in this type of terrain, a grossly under measured 30.3km. | ||
| C • GNW 1 | ||
Monday Jan 14 | ||
| Note | |
| Took advantage of cheap Tiger airways, and a ripper campervan hire, to go to Tassie in 3 weeks time to do the Cradle Mountain Run. Not sure why, but obviously the pain of 2006 has subsided enough to have another crack. Problem is i've done far too little running in the last 2 years, but hopefully i've toughened up a little. | ||
| C • Good to enter purely because theres nothing like raw fear as a training motivator. 2 | ||
| Kayak (Middle Harbour) 1:02:00 [3]9.4 km (6:36 / km) | |
| shoes: K1 Kayak | ||
| morning paddle with Fatrat. Struggled today after my worst nights sleep in a long time. Paddled the K1, 50mins with tennis ball, last 10mins without. After only 3 sessions with resistance I already feel like a better paddler.
Funny seeing Ben flounder (about time) | ||
| Orienteering race (Sydney Park Series Race 2) 20:53 [4]3.71 km (5:38 / km) | |
| shoes: Teva X1 Stability | ||
| Vineyard Creek.
Had a good run, but legs lacking a bit of speed after a tough day yesterday. I know this area is tricky, so made sure I found all the right tracks. Only mistake was overunning #12. Josh Blatchford finally got his first victory over me. Congrats Josh, you deserved it today. | ||
| Run warm up/down 35:00 [2]5 km (7:00 / km) | |
| shoes: Teva X1 Stability | ||
| 10min w.u and 25mins collecting controls with Andy | ||
Sunday Jan 13 | ||
| Run long (Clontarf to Manly return) 2:00:00 [3]20 km (6:00 / km) | |
| shoes: Nike Bowerman | ||
| Morning run with Sebba. From Clontarf to Manly on the famous walking track. Felt tired to start with, but better by the time I got to Manly. Walked along the beach and checked out the surf boat races, surf ironman and women races and made good use of my dark glasses. Glorious day at the beach. Sebba, you shouldn't have turned back early. | ||
| C • ironwoman 2 | ||
| Kayak 1:23:00 [3]12.6 km (6:35 / km) | |
| shoes: Fenn Millennium | ||
| Followed by paddle in the harbour. Was meant to be easy paddle of the sights, but the wind really whipped up and made it really choppy around Middle Head. More pleasant in the sheltered bays around Manly. Feeling ok, but bit tired by the end. I think everyone who owned a boat was on the harbour today. | ||
| Run (UTS Lindfield) 38:00 [3]7.6 km (5:00 / km) | |
| shoes: North Face Anurva Boa | ||
| Evening run in the run with Ezy. Down to the oval, 10 laps surging the straights. Legs felt surprisingly good. | ||
Saturday Jan 12 | ||
| MTB (Manly Dam) 2:30:00 [3]35 km (4:17 / km) | |
| shoes: Cannondale Rush | ||
| MTB with Ezy and Fatrat. Over to Manly Dam, one lap and back. Feeling pretty ordinary and unco but better by the end. Rode up the cliff on the dam for the first time in ages. | ||
Friday Jan 11 | ||
| Kayak (Middle Harbour) 1:32:47 [3]15.65 km (5:56 / km) | |
| shoes: K1 Kayak | ||
| morning paddle with Mounty talking usual AR shite. Felt pretty good. Did 10x 30sec on/off after Mounty stopped (I need to catch up to him!) | ||
| Run hills (Brokeback Hill) 1:13:39 [4]11.41 km (6:27 / km) | |
| shoes: Nike Bowerman | ||
| Stingers training with Glenn, Tracy and Mace
19mins w.u. 5 reps (570m, 50m climb) at 2.31, 2.28, 2.32, 2.33, 2.38 (rest 4-5mins). 22min c.d. Felt ok, but don't normally slow this much during a hills session. But times were ok and it was good to do a tough session. Chelsea Bar for Chicken Snitzel and Chips for the first time in ages. Just as good as I remember :-) | ||
Thursday Jan 10 | ||
| Run (Two Creeks/Little Diggers) 50:00 [3] | |
| shoes: Asic 2110 | ||
| evening run after a lazy day. Left quad had a strange cramping feeling, never had it before. Maybe too much sitting down. | ||
Wednesday Jan 9 | ||
| Road Cycling (3 Gorges Loop) 2:15:00 [3]62 km (2:11 / km) | |
| with Ben and Phil. I struggled big time, not sure why. | ||
| Orienteering race (Summer Series) 44:40 [5]9.12 km (4:54 / km) +300m 4:12 / km | |
| shoes: Nike Bowerman | ||
| At Hunters Hill- very tough course to plan this one. But actually got more than I expected and had to double back and pick up one control that was a long way out of the way. Feeling pretty good and legs felt ok.
560points- not sure if anyone beat me. | ||
Tuesday Jan 8 | ||
| Kayak intervals (Middle Harbour) 1:00:00 [4]8.5 km (7:04 / km) | |
| shoes: K1 Kayak | ||
| morning paddle in K1, with Fatrat keeping me company in the Millenium. He fell in a few times at the start but then got the hang of it.
First proper session in the boat with resistance. 10mins w.u 10x 1min on/off with 1TB resistance 10min steady 5x 30sec on/off with 1TB 5mins steady 5x30sec on/off with no resistance- and boy did it feel great! 5mins cool down. | ||
| C • Go the TB's!! 3 | ||
| Run (Fairyland Loop) 59:00 [3]10 km (5:54 / km) | |
| shoes: North Face Anurva Boa | ||
| evening run. Feeling ok but not that fast. | ||
Monday Jan 7 | ||
| Orienteering race (Sydney Park Series 1) 14:54 [5]3.19 km (4:40 / km) | |
| shoes: Nike Bowerman | ||
| Sydney Park Series Race 1- St Iggies set by Tracy
Didn't have time to warm up, but felt ok anyway. First few controls were a bit tricky and I expected the controls would come a lot quicker which was strange for 1:5000 map. Probably only lost 15secs on the course and ran ok to take my first park victory for a while. Some good competition up the top with the next 7 within 2mins. Good fun course mostly in St Ignasius school. Good turnout of 65 for first week | ||
| Swimming (Macquarie Uni Pool) 1:00:00 [3]2.5 km (24:00 / km) | |
| straight after Park series had finshed I met Ben and Mace at the pool.
500m w.u 5x200m on 4mins (3.20-3.30mins) 5x100m on 2mins (1.30-1.35mins) 300m with hand paddles 200m c.d. Felt quite good and pumped afterwards. | ||
Sunday Jan 6 | ||
| Orienteering (Miners Despair) 31:40 [3]5 km (6:20 / km) | |
| shoes: Teva X1 Stability | ||
| Loop1 of the Long Distance event for the juniors. Legs were immediately tired from yesterday. The loop was the toughest and the scrub was difficult in parts. Maximized running on the tracks. Glad I didn't have to do the whole course. | ||
| C • NZ 4 | ||
| Orienteering (Miners Despair) 23:00 [2]3 km (7:40 / km) | |
| shoes: Teva X1 Stability | ||
| Picking up controls | ||
| Run (Two Creeks/Little Diggers) 52:00 [3]9 km (5:47 / km) | |
| shoes: Asic 2110 | ||
| evening run after watching Clarkey and Roy destroy the Indian batsmen. There was a nice breeze on the highway, but still very hot and sticky in the valley. Legs felt ok, but right hip very tight. | ||
Saturday Jan 5 | ||
| Orienteering (Belanglo) 30:40 [4]5.2 km (5:54 / km) | |
| shoes: Teva X1 Stability | ||
| Middle distance course- ran ok, didn't miss much but didn't push too hard. Got caught by Rob W with 4 controls to go and had to pick up the pace. Managed to get in front and held him off over the last 2 controls.
Found out Rob had mispunched early in the course. Shep 30.44. Best junior Morten Neve 33 | ||
| Orienteering (Belanglo) 1:37:00 [2]10 km (9:42 / km) | |
| shoes: Teva X1 Stability | ||
| putting out and collecting controls | ||
| Orienteering (Belanglo) 45:00 [3]5.6 km (8:02 / km) | |
| shoes: Teva X1 Stability | ||
| Evening training run with Leon Keely. One map, no compass. verbalising the plan, features, attackpoints etc. We did quite well, but I had done most of the course before. | ||
Friday Jan 4 | ||
| Orienteering (Macquarie Uni) 20:00 [2]3 km (6:40 / km) | |
| shoes: Asic 2110 | ||
| putting out controls for sprint training. | ||
| Orienteering (Belanglo) 22:01 [5]2.9 km (7:36 / km) | |
| shoes: Teva X1 Stability | ||
| Relay training-
1st leg- started off with a few juniors but burnt them off at the split #2. Only missed the 2nd last which I over ran. Mass start with the top junior boys and Shep. Perfect run and pushed really hard. Beaten by Shep and Leon, but they must have had shorter loops. Very fast and felt quite good. | ||
Thursday Jan 3 | ||
| Orienteering (Stockton Sand dunes) 45:00 [3]5 km (9:00 / km) | |
| shoes: Teva X1 Stability | ||
| morning session on the National Junior Camp. Bracken was very tough as predicted. Had a bit of trouble confirming a few control sites but otherwise nav was quite good. If only there was a bushfire...
| ||
| Run hills (Birubi Sand dunes) 10:00 [4] | |
| After dinner I headed out to the sand dunes with the kids and a few sand boards for a bit of surfing. They didn't go as fast I as hoped but still good fun.
I never tire of the sand dunes, it is just an amazing place. | ||
Wednesday Jan 2 | ||
| Run (Birubi Sand dunes) 51:00 [3]7.5 km (6:48 / km) | |
| shoes: Teva X1 Stability | ||
| Evening jog on the sand dunes. I'd forgotten how amazing they are. Felt pretty tired but the dunes will do that to you. Lots of people out on 4WD, quads and dirt bikes. | ||
Tuesday Jan 1 | ||
| Kayak (Birubi Point) 45:00 [3]7 km (6:26 / km) | |
| shoes: Fenn Millennium | ||
| Some big surf and swell but not too hard to get out close to the point. Lots of fun going into thte wind and swell, but when I turned around it wasn't as good as I expected. Water getting colder unfortunately. | ||