Wednesday Jan 23 |
 | Road Ride (Commuting) 20:00 [2] | |
| shoes: Shimano MTB |
| Straight down Archer St 'tis morn, much better than the daily Pac Hwy debacle. |
| Orienteering race 50:30 [4] 9.7 km (5:12 / km) +250m 4:37 / km | |
| slept:7.0 shoes: Nike Stucture Triax 9 |
| Not too crash hot on this one, started out fairly slow and stiff and warmed up a bit in the middle hilly section, but died pretty badly towards the end. Lost a bit of time on a couple of controls on the way home and got behind schedule and never recovered. Rob had 580 when I left, I think I got 490.
Pretty sore tonight, easy run tomorrow. |
Tuesday Jan 22 |
| run 54:00 [3] 10 km (5:24 / km) +250m 4:48 / km | |
| weight:77kg shoes: Asics 2100 |
| Met an old friend tonight, my old 'lazy night loop' that I would do late at night around the leafy streets of West Killara back in the days of the original Lindfield flat. It has now been lengthened from 42mins to 54mins because I live one suburb away. The first half is quite undulating, with the last 15-20mins straight back down the highway. Felt a bit stiff and sore. |
| Road Ride (Commuting) 40:00 [2] | |
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| First time commuting on the roadie from Roseville to St Leonards. About 20mins each way at a leisurely pace. I have also learned very quickly there are is no room for cyclists on the Pac Hwy during peak hour - the traffic is just too slow!! - will be seeking alternative routes. |
Monday Jan 21 |
| run 1:09:00 [3] 12 km (5:45 / km) +300m 5:07 / km | |
| shoes: Nike Stucture Triax 9 |
| Ran from work down to Sprint Series at Balls Head (15mins) then home via work again to pick up my bag, which contained some dinner food and made it really heavy, so the last 35 mins were a real trudge. |
| Orienteering race 20:10 [4] 3.5 km (5:46 / km) +150m 4:45 / km | |
| shoes: Nike Stucture Triax 9 |
| Put in an honest effort on this one, I do know that I can push more but just cant seem to get lung-busting-eye-popping mojo happening these days. I guess an advantage of being a bit slower was that I made few errors. Ezy and Rob did about 18, Andy just under 20 then me then FatRat just over 20 I think. FatRat had a pre-surgery bash - I liked his philosophy of 'its getting op'd on Wednesday so it doesnt matter if it gets worse'. |
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| C • send me your GPX files for ... 2 |
Sunday Jan 20 |
| run 1:00:00 [2] 9 km (6:40 / km) +200m 6:00 / km | |
| shoes: Nike Stucture Triax 9 |
| First run exploring the new tracks near my new place. Found some really nice ones to get me down to Lane Cove for longer runs. Pretty slow poking around looking for different tracks. Felt very easy. Kind of glad I had a few days off, I was far too busy moving and resting from moving to do much (other) exercise. |
Wednesday Jan 16 |
| run 45:00 [3] 8 km (5:38 / km) +50m 5:27 / km | |
| shoes: Nike Stucture Triax 9 |
| Went from new house (Roseville) over to old house (Cammeray) in the morning to pick up one of the bikes and ride back. Was all going swimmingly until... |
| Road Ride (On MTB) 45:00 [2] 8 km (5:38 / km) +50m 5:27 / km | |
| shoes: Nike Stucture Triax 9 |
| the F#$^ing crank kept falling off my bike every 5 mins on the return trip! No tools with me so I had to improvise allen key-type things such as house keys and oddly shaped sticks to suffice. Struggled home much later than I planned, very late to work.
If cars had tha same amount of mechanical problems as bikes do, no car company would still be in business from all the recalls. |
| Orienteering race (Summer Series) 45:00 [4] 9 km (5:00 / km) +200m 4:30 / km | |
| slept:6.0 weight:77kg shoes: Nike Stucture Triax 9 |
| At East Lindfield. Legs wouldnt get going for this one. Struggled for energy - really should eat something in the 6 hours before these harder efforts. Got a good rhythm going after about 20 mins and kept it through to the end. Same as Mounty's comment, there could have been more utilisation of the bush tracks, apart from the-out-and-back-down-the-massive-hill type of controls.
Got 510, same as Rob and Ezy, I think Mounty took the chocolates with 570. |
| run warm up/down 45:00 [3] 8 km (5:38 / km) +100m 5:18 / km | |
| shoes: Nike Stucture Triax 9 |
| Out to SS and back with Ezy. Struggled big time on way back. |
Tuesday Jan 15 |
| Strength and Conditioning long (Moving) 1:00:00 [2] | |
| slept:6.0 weight:77kg |
| Moving house in the night. Could have put this one as 'hills' because of the 800000000 stairs I went up and down. Margo on light duties so she acted as doorwoman. Worked up a good heartrate and a sweat for a good period of time. |
Monday Jan 14 |
| Orienteering race (Stingers Sprints) 23:06 [4] 3.6 km (6:25 / km) +50m 6:00 / km | |
| shoes: Asics 2100 |
| At Telopea Park with WHO organising. Good course in a nice complex area, the overuse of direct track (blue) legs more than compensated by the constant direction changes. Lost a bit of interest near the end. Felt good running though. Thought I did 22 but the results say 23 - SI don't lie.
4th behind Josh Blatchford (gunning for JWOC this year?), Rob and Andy. |
| run warm up/down 10:00 [1] 1 km (10:00 / km) | |
| shoes: Asics 2100 |
| But of a warmup beforehand. |
Sunday Jan 13 |
| run 2:00:00 [3] 22 km (5:27 / km) +400m 5:00 / km | |
| shoes: Asics 2100 |
| Long run down past Luna Park and around Cremorne Point on a disgustingly balmy evening. There was rain, but warm rain, which is worse than no rain. Nice gusty change as just come through, hopefully I can sleep tonight after a week of humidity-inspired insomnia. Just thankful I'm not the one pregnant - Margo has been faring even worse. |
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| C • Due date 4 |
Saturday Jan 12 |
| Road Ride 2:00:00 [3] 44 km (2:44 / km) +700m 2:32 / km | |
| slept:8.0 shoes: Shimano MTB |
| Cammeray-Spit-Wakehurst-Forest Rd-Mona Vale Rd-Pacific Hwy-Cammeray in the heat of the day. Not sure if my bike has high gearing or I dont have the leg strength, but even in the lowest gear the steeper hills were a real grind. Every single damn traffic light was red so spent at least 15 mins of the ride stationary. Stopped for a Kiwi Rush Gatorade on Mona Vale Rd which really hit the spot. To my surprise the Pacific Hwy was quite pleasant. |
Friday Jan 11 |
| run hills 10:00 [5] 2 km (5:00 / km) +200m 3:20 / km | |
| shoes: Asics 2100 |
| Brokeback Hills. Managed to shadow Rob up the first two but then blew up big time on the third and spent the last two at half throttle. Hadnt eaten for 7hrs so thats my excuse. Have to do better next week. |
| run hills 1:00:00 [2] 10 km (6:00 / km) +200m 5:27 / km | |
| shoes: Asics 2100 |
| Down to Lane Cove and back from the hills session and the jog bits between the intervals. Rob, Tracey and Mace. |
Wednesday Jan 9 |
| Orienteering race 40:00 [4] 7 km (5:43 / km) +250m 4:51 / km | |
| slept:6.0 weight:78kg shoes: Nike Stucture Triax 9 |
| Summer Series at Joeys. Felt pretty good and fast but didnt really have the mentality today to go for it. Didnt take a watch so I got back 5 mins early. On first mental calcuation I thought I had nailed it timewise in 44mins. I was a bit disappointed in my result (500) but later realised I had come in 40 mins, which made me feel better. Another 5 mins of controls would have got me close to Rob (560? - not sure if he won).
Well set course this week - took ages to work out some sort of good route. |
Monday Jan 7 |
| run 36:00 [3] 7 km (5:09 / km) +150m 4:39 / km | |
| shoes: Asics 2100 |
| Down to Stingers Sprints at Longueville from home. Pretty regulation. |
| Orienteering race 16:00 [4] 2.8 km (5:43 / km) +80m 5:00 / km | |
| shoes: Asics 2100 |
| Stingers Sprints at Sweet Ignatius High. Started quite unco nav-wise in the more technical stuff, but got into it in the back half when there wasnt much nav to be had. Felt solid and kept good running technique when things got quicker. Definitely need more map time though. Time is a guess.
Great course by Tracey. |
| run warm up/down 30:00 [2] 5 km (6:00 / km) +100m 5:27 / km | |
| shoes: Asics 2100 |
| Getting controls with Andy after the race, plus running home from Crows Nest to Cammeray.
Really nice evening. |
Saturday Jan 5 |
| run long 1:30:00 [3] 15 km (6:00 / km) +450m 5:13 / km | |
| weight:78kg shoes: Asics 2100 |
| Mid-arvo loop run out through Balmoral Beach and Clifton Gardens. Quite hilly and hot and didnt feel the best ut kept going at a reasonably comfortable pace.
Lost 2.5kg of fluid during the run. No wonder I was a bit thirsty when I got back. |
Thursday Jan 3 |
| run 1:12:00 [3] 12 km (6:00 / km) +400m 5:09 / km | |
| shoes: Asics 2100 |
| Wanted to go for a road ride but the crank on my bike is loose and worn so I need a new one. So I went for a run.
Felt pretty bad on this one, probably from last nights hills. Kept plugging away though, and found a great new track along Middle Harbour foreshore to the west of Spit Bridge on the south side. Felt just like running somewhere like Jerusalem Bay or Berowra Waters, except for seeing the multi-billion dollar houses above through the trees! |
Wednesday Jan 2 |
| run 40:00 [3] 6 km (6:40 / km) +100m 6:09 / km | |
| shoes: Asics 2100 |
| To Alfred St and back and jog recovery with a bit of stretching between ints. |
| run 8:17 [5] 1.6 km (5:11 / km) +250m 2:54 / km | |
| shoes: Asics 2100 |
| 5 x Alfred St hills (330m, 50m climb) from the bottom of the dip to the footbridge. Glad each one got faster, happy to really smash the last two:
1'48, 1'44, 1'43, 1'31, 1'31
This hill starts off fairly flat and gradually gets steeper right to the top.
Also nothing like doing hill intervals over lots of smashed glass and stale beer smell in the street (must have been a party the other night) to really make you feel like a tough guy. Cue 'Eye Of The Tiger'. |