Training Archive: candymanIn the 31 days ending 2006-05-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| 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 | W | |||||||||||||||||||||||||||||||||||
Wednesday May 31 | ||
| Note | |
| Waited 40 minutes for a bus which is meant to run every 15 minutes and hence missed Graant's Night Training. Furious and frustrated, even worse because I couldn't make myself go out and train alone when i finally got home... | ||
| C • buses 3 | ||
Tuesday May 30 | ||
| Note | |
| Slept in, dropped Kelly off at work and then just had time to stop off at Silo for a coffee and fruit snail. | ||
| Running warm up/down 37:00 [2] 7 km (5:17 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Warm-up through Cook and Aranda from Hoggster's place to Aranda Ovals and then back again for cool-down. | ||
| Running hills 23:00 [5] 5 km (4:36 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| 10 hill intervals with Hoggster
1'05, 1'04, 1'02, 1'01, 1'00, 1'00, 59, 57, 55, 55 with recovery jog back down avg 1'20. Felt pretty good just tried to keep the legs turning over quickly. | ||
Monday May 29 | ||
| Note | |
| Flew back from Perth to Canberra after a long tiring weekend. Was happy to get 2 hours under my belt yesterday but just didn't have the motivation or energy to run today. Going to be a really busy week this week so going to be tough to fit in a lot of training... | ||
Sunday May 28 | ||
| Event: Athletics Victoria Mountain Run (RACE POSTPONED) | ||
| Running tempo 30:00 [3] 7.5 km (4:00 / km) | |
| shoes: Nike Zoom Elite | ||
| 30 mins tempo around the 1.8 and 1km loops at McGillvray to start my long run before i joined up with Kel, my dad and GA. | ||
| Running 1:30:00 [2] 18 km (5:00 / km) | |
| shoes: Nike Zoom Elite | ||
| The rest of the long run, slower but still at a sold pace. Ran from McGillvray around Perry lakes and Reabold Hill then checked out the old CCGS cross country course at Mt Claremont. | ||
Saturday May 27 | ||
| Running 50:00 [2] 8 km (6:15 / km) | |
| shoes: Nike Zoom Elite | ||
| Soft sand run along South Beach as far as we could go and then back again with Kel. Finished up with a swim which was refreshing. | ||
Friday May 26 | ||
| Running 35:00 [2] 7 km (5:00 / km) | |
| shoes: Nike Zoom Elite | ||
| A nice jog along the beach in South Fremantle with Kelly. A little to cold for a swim, maybe later. | ||
Thursday May 25 | ||
| Running warm up/down (Fitsense Coaching) 35:00 [1] 6 km (5:50 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Warm up and drills then cool down | ||
| Running hills (Fitsense Coaching) 20:00 [4] 4 km (5:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| 3 sets of 4 hills, first set on a long flatter hill, the next on a long steeper hill and the final set on a short very steep hill. | ||
Wednesday May 24 | ||
| Note | |
| Was going to get up for a run before work this morning but it didn't quite happen. Instead stopped off for a berry brioche and coffee at Silo. mmmmmm | ||
| C • mmm 1 | ||
| Running warm up/down 15:00 [2] 3 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Warm-up and cooldown for night orienteering | ||
| Orienteering tempo (night orienteering) 30:00 [5] *** 6 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Night orienteering around Yarralumla Bays, course on 1:10000 and then intense 1:5000 section around Lennox Gardens. Set by Graant - great work mate. | ||
Tuesday May 23 | ||
| Cycling 1:30:00 [3] 40 km (2:15 / km) | |
| Rode over to Cook and started Tour de Gus, felt shit and turned around after half an hour and rode home. Despite wearing two pairs of gloves my fingers were colder than I can ever remember them being on the way home. | ||
Monday May 22 | ||
| Running warm up/down (Fitsense Coaching) 35:00 [2] 6 km (5:50 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Bit faster this morning than usual probably because it was frigging cold. | ||
| Running intervals (Monna Fartlek) 20:00 [4] 5 km (4:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Threw in a few hills on the route to keep it interesting. | ||
| Note | |
| Got some bad news today that my Grandpa had passed away over night back home in Perth. One of the tough things about living in Canberra is that I don't get to spend as much time with my family as I would like. Flying home this weekend for the funeral. | ||
| C • bad news 6 | ||
Sunday May 21 | ||
| Running warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: adidas Neptune XC | ||
| Warm up and cool down for Seldom Seen long race. | ||
| Orienteering race (shortish long) 1:25:30 [4] **** 9.1 km (9:24 / km) | |
| shoes: adidas Neptune XC | ||
| Had real trouble getting into this terrain, never felt comfortable running with so much rock and fallen trees on the ground. Forgot to concentrate on the map until i got to control no 8 then all of a sudden i started running well!!! Lost time at 16? because i didn't have a plan and was a bit slow because i knew i was having a shit run. If I could convince the organisers to eliminate start-8 and 15-finish from the course i would have done a lot better. If I ran the whole course with the same attitude and concentration as 8-15 I also would have done a lot better. | ||
Saturday May 20 | ||
| Event: Australian Elite Races | ||
| Running warm up/down 40:00 [1] 6 km (6:40 / km) | |
| shoes: adidas Neptune XC | ||
| Warm up and cool down for Middle race | ||
| Orienteering race (Middle) 33:37 [5] *** 6.1 km (5:31 / km) | |
| spiked:16/18c shoes: adidas Neptune XC | ||
| Fun course, well planned considering the area, disappointed to make any mistakes today so two was far too many. Was a little bit flat after half marathon and 5km tt. Rune was on fire, good run mate! Hoggster might have done enough to claim a WOC spot? | ||
Friday May 19 | ||
| Orienteering tempo (sprint) 13:30 [4] *** 3.1 km (4:21 / km) | |
| shoes: Nike Zoom Elite | ||
| Sprint course around Yarralumla Bays, set by Graant. Ran about 80-90% happy not to lose concentration at all and make no mistakes. | ||
| Running warm up/down 16:30 [2] 3.5 km (4:43 / km) | |
| shoes: Nike Zoom Elite | ||
| Ran to start of training and then ran around with Graant to put out last few tapes when I had finished. Was in a rush to get to work so only short warmup and cooldown. | ||
| Orienteering race (sprint) 13:00 [5] *** 3 km (4:20 / km) | |
| shoes: Nike Zoom Elite | ||
| Sprint race around UC with Hanny, Rune, Anna S, Sebba and Peter S, organised by Graant - thanks mate. Started at 30 second intervals. Started last and caught everybody except Rune, got close but mainly only because I knew all the short cuts. Went harder than this morning but stayed in control. | ||
| Running warm up/down 27:00 [2] 5 km (5:24 / km) | |
| shoes: Nike Zoom Elite | ||
| Jog at Lake Ginninderra before Sprint race and then jog back from UC. | ||
Thursday May 18 | ||
| Running warm up/down (Fitsense Coaching) 55:00 [2] 10 km (5:30 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Did 20 minutes extra running around Commonwealth park to make it a longer run, means i can rest now until tomorrow instead of training this afternoon. | ||
Wednesday May 17 | ||
| Running warm up/down 48:00 [2] 8 km (6:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm-up and Cooldown for 5000m timetrial. Includes 20 min of cycling. | ||
| Running race (time trial) 16:33 [5] 5 km (3:19 / km) vdot: 62.1 | |
| shoes: Nike Zoom Elite | ||
| Time Trial at the AIS Track. Sheppa set a great early pace and then i took over after about 1.5km. Stayed pretty consistently on 80 sec laps until Shep took over again for the last lap, he nearly gapped me by 200m to go but then I found a kick from somewhere at 150m to go and ran in just in front with a 73 last lap for 16'33.
Splits 3'20 3'19 3'19 3'21 3'14 | ||
| C • Company 3 | ||
| Cycling warm up/down 50:00 [2] 22 km (2:16 / km) | |
| Ride to and home from night orienteering | ||
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Nike Zoom Elite | ||
| warm up jog before night orienteering | ||
| Orienteering tempo 25:00 [3] *** 5 km (5:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Night Orienteering at ANU, just cruised around after time trial this morning, also stuffed up on my first penalty loop which was annoying, but the rest was pretty good. | ||
| Running intervals (Fitsense Coaching) 28:00 [3] 5 km (5:36 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Session was 2x250 500 1000 1000 500 2x250 with 60-90 seconds recovery. The group split in two so i was running pretty much non-stop with one group or the other giving encourgement. The fastest efforts were a bit quicker than 4min/km pace. | ||
Tuesday May 16 | ||
| Cycling 30:00 [2] 14 km (2:09 / km) | |
| Rode around and then down to Braddon to pick up a Van to drive to Sydney. Wanted to get the legs moving a bit to help recover from the half. | ||
| Note | |
| Wanted to go for a jog tonight but just felt tired after driving up to Sydney and back. | ||
Monday May 15 | ||
| Running (Fitsense Coaching) 50:00 [2] 9 km (5:33 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Legs were pretty sore after the half but got moving okay. The group did a 5km tempo run and I chatted with the slower runners who i don't normally get a chance to spend much time with. | ||
| Cycling (spinning) 40:00 [2] | |
| 40 min spin at the Fitsense/Clinic 88 gym while Kel did some drills. Hopefully will help my legs recover in time for my 5km timetrial on Wednesday morning! Heading up to Sydney tomorrow for lunch with Fat rat and if I have time pick up a few things. | ||
| Note | |
| Had some very minor surgery at hospital today (on my ear) and they measured my oxygen saturation (twice) at 96. It should be 99 so don't really know whats going on there. Exercise Physiologist Fatrat was at a loss to explain why anyone else have any ideas? | ||
| C • O2 saturation 2 | ||
Sunday May 14 | ||
| Running warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up for Half marathon and then VERY slow cool-down after | ||
| Running race (Half Marathon) 1:18:25 [5] 21.1 km (3:43 / km) vdot: 59.8 | |
| shoes: Nike Zoom Elite | ||
| Tried to sit on the Scotty train but then Just Matthew came flying past at 5k and Scotty pushed on. From 8k was running by myself but kept up running solid 3'45 k's. The Endura gels were magic, really helped me keep pushing right through. Super happy to finish strongly, struggled a little bit on the second last km running over commonwealth bridge but apart from that kept running at around 3'45 pace the whole way.
Splits 1 km 3'43 2 km 3'29 3 km 3'41 4 km 3'36 5 km 3'41 - 18'11 (18'11) 6 km 3'31 7 km 3'42 8 km 3'44 9 km 3'43 10km 3'45 - 36'39 (18'28) Halfway - 38'41 11km 3'49 12km 3'45 13km 3'44 14km 3'31 (with some uphill? what the?) 15km 3'46 - 55'16 (18'37) 16km 3'48 17km 3'49 18km 3'44 19km 3'42 20km 4'01 - 74'23 (19'07) 21km 3'40 21.0975km - 1'18'24 (39'43) | ||
| C • Legs 5 | ||
Saturday May 13 | ||
| Note | |
| slept:9.0 | ||
| Feel much better today though it was hard to get out of bed for work, if I turn the legs over this arvo and have a good nights sleep hopefully I will be firing for the half tomorrow | ||
| Running tempo 30:00 [3] 7 km (4:17 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Trying to wake myself up after a couple of slow days, 10 min w/up 10 min at half marathon race pace, 10 min relaxed. Felt pretty good, if anything a valuable mental exercise to feel better before the race tomorrow. | ||
Friday May 12 | ||
| Note | |
| slept:4.0 | ||
| Only 4 hours sleep last night as I was finishing off writing up an assignment, feel ratshit but will try to get out for a jog after work. | ||
| C • Didn't run, looks like I'm tap... 2 | ||
Thursday May 11 | ||
| Running warm up/down (Fitsense Coaching) 30:00 [1] 5 km (6:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Warm up, drills and cool down | ||
| Running intervals (Fitsense Coaching) 20:00 [4] 3 km (6:40 / km) | |
| 4 x 200m run throughs (fast) then 12 minutes of hill sprints on short steep hill. | ||
Wednesday May 10 | ||
| Running 30:00 [1] 5.5 km (5:27 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Most of the way up Mt Rogers then back down, felt pretty flat. Think my immune system has been working a bit since I had flu shot on Sunday. | ||
| Running warm up/down 17:30 [1] 3 km (5:50 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up and cool down for night orienteering intervals | ||
| Orienteering intervals (night orienteering) 43:00 [4] ** 5.2 km (8:16 / km) | |
| shoes: Nike Zoom Elite | ||
| Great session organised by Grant around the Old Parliament House precinct of Canberra. Felt heaps better than this morning so hopefully my immune system is getting back to normal. Held back a bit because I haven't been feeling great and racing the half marathon on Sunday. Greenie was flying and even looked at his map sometimes, could be a bolter for the Australian Sprint Champs if he decides to go over to Perth. | ||
| C • Miss Jones 3 | ||
Tuesday May 9 | ||
| Note | |
| Was planning on heading to the AIS track to do a session with half-way's group but fell asleep for 3 hours instead.... hmmm not a good sign I think I could be suffering a bit after flu shot on Sunday. | ||
Monday May 8 | ||
| Running warm up/down (Fitsense Coaching) 30:00 [2] 6 km (5:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| It was frigging cold this morning | ||
| Running intervals (F) 30:00 [3] 5 km (6:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| 3 x 1.3k plus 1 x 1k with the Fitsense group | ||
Sunday May 7 | ||
| Orienteering race 50:40 [4] *** 7.5 km (6:45 / km) +360m 5:27 / km | |
| shoes: adidas Neptune XC | ||
| Glendale granite orienteering. Physically pretty good but only 75% concentration. After the first few legs there was little technical challenges. | ||
| Running warm up/down (Terrain) 1:05:00 [2] 8 km (8:08 / km) | |
| shoes: adidas Neptune XC | ||
| Warmup to the start (big climb) and then 50 minute terrain run after race with coach Andy. | ||
Saturday May 6 | ||
| Cycling 1:40:00 [2] 46 km (2:10 / km) | |
| Ride to and from Runners Shop, 5mins faster than last week! | ||
| C • miss jones 2 | ||
Friday May 5 | ||
| Cycling long (Tour De Pete) 2:20:00 [3] 69 km (2:02 / km) | |
| Nice ride with the boys, can't believe I forgot to time how long I was at the Cafe for! | ||
| Cycling 40:00 [2] 19 km (2:06 / km) | |
| Ride from home to Kingston for work. Gotta do something to get back infront of Miss Jones! | ||
| C • Miss Jones 2 | ||
Thursday May 4 | ||
| Running warm up/down (Fitsense Coaching) 25:00 [1] 4 km (6:15 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Running tempo (Fitsense Coaching) 15:00 [4] 3.8 km (3:57 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| The group did their regular time trial, i just ran with the leaders but then realised I had to get back in time to grab my clipboard and record everybodies time so the last kilometer was at top speed. Have been a bit tired since the Mtn Running Champs and Blk Mtn timetrial. Hoping to be back feeling good for this weekend. | ||
Wednesday May 3 | ||
| Note | |
| (rest day) | ||
| Not feeling great, probably went overboard last week. Just feeling a bit tired and fatigued, will run a bit tomorrow and then ride on Friday before trying to get back into it on the weekend. | ||
| C • OA Girls policy 2 | ||
Tuesday May 2 | ||
| Running hills (Blk Mtn Timetrial) 8:28 [5] 1.5 km (5:39 / km) | |
| shoes: adidas Neptune XC | ||
| Terrain time-trial from the bottom, near Rani Rd, all the way to the Trig at the top. Splits 1:04.2, 1:21.3, 3:00.9, 3:01.6 for a total 8:28.0 Mountain Champs took the edge off, but pretty happy with the time and effort. | ||
| C • Got ya! 4 | ||
| Running warm up/down 42:00 [2] 7 km (6:00 / km) | |
| shoes: adidas Neptune XC | ||
| Warm up before time trial and then jog back down to the start. | ||
Monday May 1 | ||
| Running intervals (Fitsense Coaching) 20:00 [3] 4.5 km (4:27 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||
| Still really sore from Mountain Champs but felt better after the session. | ||
| Running warm up/down (Fitsense Coaching) 25:00 [1] 4 km (6:15 / km) | |
| shoes: Brooks Adrenaline - 2 pairs | ||