Training Archive: candymanIn the 31 days ending 2006-07-31:
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| 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 | F | S | S | M | ||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Running warm up/down (Fitsense Coaching) 25:00 [1] 4 km (6:15 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Normal warm-up anmd drills. Must be training hard because I struggled to keep up on the warm-up! Thats a good sign! | ||
| Running intervals (Fitsense Coaching) 20:00 [3] 4.5 km (4:27 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Monna Fartlek from Acton Ferry terminal and down around the National Museum, really worked the group hard on the way back and they did great! | ||
| Gym 1:00:00 [1] | |
| shoes: Brooks Adrenaline ASR | ||
| Normal Monday session, but added extra weight or extra reps for all the exercises. Definitely feeling stronger already, best part is how much more stable I feel around my knees - I want to go back to Halden and try again in a few more weeks! | ||
Sunday Jul 30 | ||
| Running 1:15:00 [2] 15 km (5:00 / km) +120m 4:48 / km | |
| shoes: Brooks Adrenaline ASR | ||
| Run with Jase before the Canberra Times Fun Run Training Program. Ran from Canberra Girls Grammar Boat shed to the dam wall and then down by the zoo, ran along the river until the crossing point near the RSPCA and then back on the Weston Creek bike path. | ||
| Running (Canberra Times) 45:00 [2] 8 km (5:38 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Warm-up, drills and then 3 x 3mins with 2 mins jog recovery, followed by a cool down. | ||
Saturday Jul 29 | ||
| Running 25:00 [2] 5 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Morning run with Sarah Salmon from the AIS track around Bruce Ridge, checked out both of the new underpasses for the GDE. | ||
| Orienteering warm up/down 30:00 [2] **** 4 km (7:30 / km) | |
| ahr:140 max:166 shoes: Silva K120 | ||
| Sparrow hill, warm up, and then longer cooldown after i piked on the last few controls | ||
| Orienteering intervals 1:00:00 [4] **** 8 km (7:30 / km) +250m 6:29 / km | |
| ahr:161 max:181 shoes: Silva K120 | ||
| Orienteering Intervals at Sparrow Hill with Fatrat. First section was control picking and then a normal course at the end. Really good training, had a lot of fun and was really challenging. | ||
Friday Jul 28 | ||
| Gym 1:00:00 [1] | |
| shoes: Nike Zoom Elite | ||
| been absorbing gym training pretty well, was pretty worried that I was going to get sore but has been good. | ||
Thursday Jul 27 | ||
| Running warm up/down (Fitsense Coaching) 25:00 [1] 4 km (6:15 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm-up, drills and cool-down with the Fitsense Group. They did a 4km time trial while I took it easy, the first time everybody finished within 20 minutes.... must have a good coach! | ||
| Running warm up/down 34:00 [2] 7 km (4:51 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up and cool down at the ovals near the Mint. | ||
| Running intervals (fartlek) 16:00 [5] 4 km (4:00 / km) | |
| shoes: Nike Zoom Elite | ||
| 16 x 30s hard 30s easy
Seemed pretty easy for the first 4 minutes then..... managed to keep pushing though but don't think I maintained the same pace. Just really concentrated on trying to hold form and keep turning over quickly while I was really hurting. | ||
Wednesday Jul 26 | ||
| Running warm up/down (CTFRTP) 40:00 [1] 6 km (6:40 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up, drills and cool down. | ||
| Running intervals (CTFRTP) 12:00 [3] 2.6 km (4:37 / km) | |
| shoes: Nike Zoom Elite | ||
| 4 minutes solid, 4 minutes easy, 4 minutes solid from Acton Ferry terminal towards Commonwealth park. | ||
Tuesday Jul 25 | ||
| Running 30:00 [2] 6 km (5:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Easy run with Kel from the AIS track around Bruce Ridge. | ||
| Running warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up and cool down for hills with Andy, Nat, Pippa, Jase and Stace. From Nat n Andys to Jases, around Aranda ovals and to dog shit hill. | ||
| Running hills 23:16 [5] 4.5 km (5:10 / km) | |
| shoes: Nike Zoom Elite | ||
| 8 x dog shit hill
hill recovery 1'24 1'44 1'17 1'36 1'14 1'27 1'12 1'25 1'13 1'26 1'10 1'32 1'09 1'37 1'08 Was getting tough after 6 and then Andy started a couple of seconds in front of me for the last two and it got really tough! Really happy with the session, if I can keep three solid sessions every week i will be in great shape for Nationals. | ||
Monday Jul 24 | ||
| Running warm up/down (Fitsense Coaching) 30:00 [1] 4 km (7:30 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up, drills and cool down with Fitsense Group. | ||
| Running intervals (Fitsense Coaching) 18:00 [3] 4 km (4:30 / km) | |
| shoes: Nike Zoom Elite | ||
| Pyramid session,
1 min hard 2 min hard 3 min hard 3 min hard 2 min hard 1 min hard with 60 seconds recovery between each effort | ||
| Gym 50:00 [1] | |
| shoes: Nike Zoom Elite | ||
| Got my own program now, lots of fun learning new exercises! | ||
Sunday Jul 23 | ||
| Running warm up/down (CTFRTP) 30:00 [1] 4 km (7:30 / km) | |
| Warm up, drills and easy jog with 110 Canberra Times Fun Run Training Program participants. | ||
| Running long 1:20:00 [2] 16 km (5:00 / km) | |
| ahr:146 max:175 shoes: Brooks Adrenaline ASR | ||
| Long run around Oakey Hill and Mt Taylor including once over the top of Mt Taylor. With Kel. | ||
Saturday Jul 22 | ||
| Running warm up/down 45:00 [1] 7 km (6:26 / km) | |
| ahr:118 max:154 shoes: Nike Zoom Elite | ||
| Warm-up, drills and cool down for sprint session | ||
| Running intervals (sprints) 2:00 [5] 0.8 km (2:30 / km) | |
| ahr:145 max:176 shoes: Nike Zoom Waffle Racer | ||
| 2 x 300 and 1 x 200 with 10 minutes recovery
42.2 42.1 27.0 Surprisingly tough session considering my power and technique weren't good enough to get into really serious oxygen debt. | ||
| C • serious oxygen debt? in 300m? ... 2 | ||
Friday Jul 21 | ||
| Running 40:00 [2] 7 km (5:43 / km) +245m 4:52 / km | |
| ahr:140 max:170 shoes: Brooks Adrenaline ASR | ||
| Morning run from Nev and Pams to the top of Mt Taylor and back. Actually felt pretty good this morning, looking forward to a relaxed but solid weekend of training then getting back into it next week. | ||
| Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up jog before Gym with Kel. | ||
| Gym 40:00 [1] | |
| shoes: Nike Zoom Elite | ||
| ACTAS Gym, I'm back! Was the only person there so got some personal training, not too hard for a first session which is good cause I'm not too sore now. | ||
Wednesday Jul 19 | ||
| Note | |
| uhhh, i left Halden around 12:30pm on Monday and now I am stuck at Sydney airport until 12:05pm waiting to catch my last plane home. So travel time is looking like its going to top 40 hours with around 4 hours sleep only slightly interrupted by the little bastard sitting behind me kicking my seat. Thirty minutes ago i thought i felt fine, but I was obviously getting a bit too cocky and jetlag has set in with a vengeance! Really, really looking forward to a full days work tomorrow.... no really! God at least i said no to working on Friday. Will jog this afternoon and then go to bed early and hopefully wake up feeling a million dollars tommorrow. | ||
| Running 33:37 [1] 6 km (5:36 / km) | |
| ahr:130 max:144 shoes: Brooks Adrenaline ASR | ||
| Easy jog, some drills and then more jogging with Kel. Feeling pretty stuffed after about 40 hours of travelling and about 6 hours of sleep. Looking forward to bed tonight. | ||
Sunday Jul 16 | ||
| Running (Andy Hill Run) 25:00 [1] 5 km (5:00 / km) | |
| Run home from the pub. Ewan had picked up and Toni was certainly in no fit state to drive so the only alternative was to run home. A slight problem that I had no idea where to go but after a few false starts i finally got onto the road that went to the athletics track and knew my way home from there. The Onitsuka Tigers were great but the chafing from the jeans is rather nasty! | ||
| C • !!! 1 | ||
| Running 45:43 [2] 10 km (4:34 / km) | |
| ahr:141 max:157 shoes: Brooks Adrenaline ASR | ||
| Run around a forest near a lake about 15 minutes from halden. Then went for a swim. | ||
Saturday Jul 15 | ||
| Orienteering 30:00 [2] * 6 km (5:00 / km) | |
| ahr:128 max:147 spiked:11/11c shoes: Brooks Adrenaline ASR | ||
| Morning jog around part of the Halden town map, mainly just streets but a few bits of forest too. Pretty tired and sore from last few days training but warmed up okay, hopefully do some more training this afternoon if I can find someone heading out to a map. | ||
| Running 1:15:00 [3] 15 km (5:00 / km) +250m 4:37 / km | |
| ahr:147 max:171 shoes: Brooks Adrenaline ASR | ||
| Run with Ewan and Torben up towards the halden clubhouse. Stopped for a swim about half way round at the lake which Kjetl and Petter always go to to try and find somee mythical beautiful naked norwegian girl with a tail. Apparently she only comes if you swim naked though, and thhere were some random Norwegians up there with us so might have to try that out later.
| ||
Friday Jul 14 | ||
| Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Warm up and cool down for Halden Summer Training course | ||
| Orienteering 45:00 [3] ***** 5.2 km (8:39 / km) | |
| ahr:142 max:163 spiked:11/12c shoes: Brooks Adrenaline ASR | ||
| At any time of year at Halden 8 different people have set courses and put out controls in the forest, so all you need to do is get your hands on a map and go training. i went out with Pekka and Ewan to train on a 1980's map about 30 minutes from Halden. The map was great but somewhat undermapped, lots of marshes and really soft lumpy ground. Still struggling with moving through the terrain. Only missed on one leg where i exited really badly then corrected after seeing one adult and two baby mooses run past (is that right plural for moose, maybe meece? or moosi?) Had a swim in the lake after the training - beautiful! so much serenity, all that was missing were some high voltage power lines. I can really see why so many top orienteers come here to train you are always being tested and need to be really sharp, its much tougher than any other orienteering I have done in Sweden or Finland. Going to be a bit strange going form this to lightning fast Maryborough! | ||
| C • They might also need a few mos... 2 | ||
Thursday Jul 13 | ||
| Orienteering 49:11 [3] ***** 5.2 km (9:28 / km) | |
| ahr:147 max:169 spiked:12/12c shoes: Brooks Adrenaline ASR | ||
| Training out at the Halden clubhouse with Ingunn and Sami. Had a really strange feeling like I never knew where I was but still hit every control spot on. I guess just getting used to such different map and terrain. By the end started to have a much better feeling as I started to trust myself and have more confidence. The forest was so tough too, so much more strength it was soft and lumpy really tested stability. Again started to feel better by the end, it woud be so good to spend some weeks here training its such a good test. | ||
| Running warm up/down 32:00 [2] 7 km (4:34 / km) | |
| ahr:150 max:168 | ||
| Run down to Halden Stadion for intervals and back | ||
| Running intervals 15:00 [5] 3.6 km (4:10 / km) | |
| ahr:172 max:188 | ||
| 400-800-1200-800-400 with 60 seconds between each. Working on 72 sec lap pace which was fine for everything except the 1200 which blew out to 73-74. Ran with Ewan was ony about an hour after I finished orienteering so was a little tired. | ||
Wednesday Jul 12 | ||
| Note | |
| Went into town with Ewan, Toni and Torben. Walked up to the fortress and had a look around, it was really cool. | ||
Tuesday Jul 11 | ||
| Running warm up/down 36:00 [2] 7 km (5:09 / km) | |
| shoes: Nike Zoom Waffle Racer | ||
| Warm up and cool down for Sprint training. | ||
| Orienteering (Sprint Training) 19:00 [4] *** 4 km (4:45 / km) | |
| spiked:11/13c shoes: Nike Zoom Waffle Racer | ||
| Sprint training with BJ and Emil Wingsted, as i was favourite I started last but didn't manage to catch BJ or Emil. They ran 15-15'30 I lost about a minute when a gap from the houses to the forest was full of rubbish and nettles and I had to run out and around to another gap. Tired from intervals yesterday too and felt like a spaz running in the forest, didn't help that it was raining and every time I ran across rocks it felt like i was wearing rollerskates on an ice rink. | ||
| C • spikes 2 | ||
| Running warm up/down 35:00 [1] 7 km (5:00 / km) | |
| warm up and cool down for Sprint race | ||
| Orienteering race (sprint race) 19:26 [5] *** 2.6 km (7:28 / km) | |
| ahr:175 max:187 spiked:9/11c | ||
| At 5:30 BJ decided that one sprint race today wasn't enough so within 15 minutes we were in the car with Ewan and driving to Sweden for a Sprint race starting at 6:00 which none of us had entered for. Got there, got starts and didn't even have to pay entry - things couldn't possibly have got any better. It was a full forest sprint on a non-standard 1:5000 map (normal orienteering not sprint symbols) which made it really hard to differentiate between the many tracks and long cliff lines running alongside most of them. Hit the first 4 out of 11 controls really well and after 6 minutes was only about 20 seconds behind BJ and Ewan on the splits, caught a couple of people and got a bit too excited and completed cocked up the exit on control 4, made a parallel error, corrected but not enough and in the end lost 2 1/2 minutes on the leg. Confidence was a bit shattered and lost another 90 seconds on the rest of the course but it was a lot of fun. Looking forward to a few more days of training here before heading home, will make Wednesday night training feel like a piece of cake! Ran in BJ's orienteering shoes and made a huge difference to running in the terrain, still wasn't aggressive enough and pretty hesitant but didn't feel like a complete spaz! | ||
Monday Jul 10 | ||
| Running warm up/down 40:00 [2] 9 km (4:27 / km) | |
| ahr:140 max:170 shoes: Brooks Adrenaline ASR | ||
| Warm up and cool down for intervals with BJ and Ewen | ||
| Running intervals (5 x 800) 20:00 [5] 4 km (5:00 / km) | |
| ahr:163 max:191 shoes: Brooks Adrenaline ASR | ||
| 5 x 800m with BJ and Ewan on a 4 minute cycle
2'24 2'22 2'23 2'24 1'14 1'09 After leading the 2nd and 3rd intervals I was fucked after the 4th effort so I had to split the last interval into 2 x 400m. Haven't run like this for so long it felt great, can't wait to get back to Canberra and do lots more of this hard work. | ||
Saturday Jul 8 | ||
| Running warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: Nike Zoom Waffle Racer | ||
| warm up for coaches race | ||
| Orienteering race 52:00 [4] *** 10.2 km (5:06 / km) | |
| shoes: Nike Zoom Waffle Racer | ||
| Coaches, was in the lead until control 7 (along with some coaches running the women's course) but then lost 2 mins and got passed by Olivier Coupat and Niel Kerrison and a couple of others. Got back past the others but couldn't catch sight of Niel or Olivier, as most coaches ran the women's race, including sweden, norway and denmark it was a pretty lonely HOT run and I started to lose motivation. Wasted another minute on the last mucking around crossing the bridge and then going back and swimming through the river to keep the crowd happy. Geez it was hot today, it has been a tough week! | ||
Friday Jul 7 | ||
| Running (coaches run) 40:20 [3] 9 km (4:29 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Run with Neil Kerrison the NZ JWOC coach. Started running at 9:40pm as it was the first time we could meet up. Also it has been record hot weather in Lithuania so night time is best for running. | ||
| Note | |
| Middle Distance Final today, the highlight was Simon's 26th place yet another solid result for him in what has been a great week. A combination of fatigue both physical and mental for Hanny caused a blow out on the third ontrol, she lost about 8 minutes but still pulled herself together to set some of the fastest splits from control three to the spectator control. The good news is that by this evening Hanny's spark (which had been missing since the long final and prize giving) was well and truly back and she will be firing for the relay tomorrow.
As a coach I wonder if I could have done more to try and pick her up for the middle final, but I think the internal motivation was just lagging a bit too much, I'm sure Hanny and I have both learnt from the experience. The others all performed well for at least most of their courses and are raring to go for the relay. Keep watching for exciting news tomorrow | ||
Thursday Jul 6 | ||
| Note | |
| Middle distance qualifyers today and the best team effort so far for the week. Hanny did exactly what we planned and qualified second in her heat, watch her go tomorrow! Jasmine qualified strongly, I'm confident that resting her from the long was the right decision. Simon qualified well (12th) - look for him to pick up some more places in the final tomorrow and Murray did what I have been telling him he could do since Easter and qualified in 15th place. I was really happy that the 4 athletes I picked to start in the last start block all qualified for the A final. Vanessa was the compulsory hard luck story finishing 21st in her heat and missing the A final by 12 seconds. Toph also ran well and only missed the A final by 9 places and 81 seconds. All the rest of the team qualified for the B final except Ryan who was hugely disappointed after mispunching and will be starting first in the C final tomorrow.
Everybody in the team is improving day to day and growing in confidence so watch out for some great runs tomorrow and in the relay on Saturday. | ||
| C • Nice work team 1 | ||
| Running warm up/down 24:00 [3] 5 km (4:48 / km) | |
| ahr:140 max:154 shoes: Brooks Adrenaline ASR | ||
| Warm up jog and cool down for running the JWOC Sprint course. | ||
| Orienteering race (Sprint) 13:17 [5] *** 3.1 km (4:17 / km) +25m 4:07 / km | |
| ahr:179 max:185 shoes: Brooks Adrenaline ASR | ||
| JWOC sprint course, I was 5'22 to the spectator control (13th fastest) but then struggled in the forest part without a compass (one of the kiwis has borrowed mine as theirs was faulty). Probably I went out a bit too hard as well, i doubt I would have finished as well even with a compass. Luckily they still had stakes and a JWOC marker at the control sites in the forest or I would not have been confident that I got all the controls right. | ||
Wednesday Jul 5 | ||
| Running 50:00 [3] 10 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Not every day you get to run with a World Champion! Rest day so we had a Captains run for most of the team, just to help recover from a very tough long race. Easy 20 minutes with a couple of very short surges and some easy drills then a further 30 minutes just with the champ. Hope to do the mens sprint race tomorrow, will let you know how it goes. | ||
Tuesday Jul 4 | ||
| Note | |
| WOW what a day! Again no chance for training, I was up at 5:45 and am about to go to bed at 11 and honestly haven't had 30 minutes to go for a jog. Hooray for the rest day tomorrow! Still my heart rate was probably around 150 bpm for the 4 hours between Hanny starting and when i finally got back to the finish to see the result after helping all the juniors prepare to start the long race. Somehow I managed to fake being calm and cooly run through with Hanny her race plan just before she started and try to send her off in the best possible state of mind, I don't think I have ever been so nervous apart from competing in big races myself. Suffice to say I let go with a few fist pumps as I ran up the hill to see the top of the scoreboard and glimpsed Hanny's name up the very top.
It was not a perfect race, the great thing is that she ran strongly, consistently and stuck to her race plan, that was what won her a gold medal, not taking big risks or trying to have the run of her life. A lot of credit has to go to Scotty, Grant, Simas Krepsta, Rob W and Reuben who have all really helped Hanny, and many others in the team, in her preparation and training this year or previously. Good on you guys and give yourselves a pat on the back. Simon Uppill was also impressive with 36th (or 38th?) in the men's race, the middle will be better for him but it is a great achievement heading towards a home JWOC next year. Vanessa also impressed on the first loop but unfortunately lost around 10 minutes (and a spot in the top 30) on the tough loop after the spectator control. She will learn from this and again will really benefit from it next year racing at home. Matt Parton came down with a virus today and was unable to race at the same level as yesterday, luckily we have a rest day now and hopefully he will be feeling better for the middle qualifyer. Funnily enough Rob W was telling me that the Swedes have a word for the great run you can have the day before you get sick, maybe Matty benefitted from this yesterday? Together with team physio Jan Sargood we decided to rest Jasmine today. Some might know that she has been having long term problems with knee pain cause by hip instability and itb problems. The toughest races for this are the sprint and long and the chances were not good that whe would make it through unscathed. In fact one of the Kiwis who has been experiencing the same problem finished both races but could hardly walk this evening so i am confident we made the right decision. Jasmine will be much better for it in the middle, and importantly to do her job on first leg of the relay. Ainsley was running well until doing a 180 after watching her compass spin a couple of times but I'm sure that will just help her refocus on the middle qualifyer. Kellie I think had a strong run but seems to have come down with a stomach bug which has been going through the team. Unfortunately Sophie got disheartened after struggling to fight through the greener parts of the map but to her credit continued to fight to the end, the terrain won't be any more forgiving for the middle but it will be a lot shorter. I was really impressed with the efforts of Toph, Ryan, Muzza and Ev they all fought through to the finish and will have picked up some valuable experience in the terrain for the middle. I am really hopeful of getting a good showing in the middle qualification, I feel like all our preparation and training has been heading towards this race, if everyone can take a leaf out of Hanny's book and start with and follow a good race plan then I will be very satisfied. Rest day tomorrow so i have no excuse for not training, might even join Hanny and Ryan for their captains run. | ||
| C • Great stuff! 6 | ||
Monday Jul 3 | ||
| Note | |
| JWOC races start today with the Sprint race, going to be the start of a long week. Training will have to take a back seat but am really looking forward to seeing what the team can do. | ||
| C • JWOC 4 | ||
| Note | |
| Since most of you get all your news from attackpoint I htought I would do a brief JWOC report. Silver Medal for Hanny and podium (6th) for Matt Parton in the Sprint. Matt's effort was particularly impressive considering it was his first EVER JWOC race. The rest of the team performed consistently which was inportant for the races later in the week. Look out for Simon on the long and I am quietly confident that we will have good representation in the 'a' final of the middle. The training camp and preparation for the team this year has been very different from the past and I am hopeful that it will bear fruits the further we get into the competitions. | ||
| C • clearly these best ever result... 15 | ||
Sunday Jul 2 | ||
| Event: JWOC 2006 | ||
| Orienteering (JWOC long model) 1:00:00 [3] 8 km (7:30 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Wsn't ideal for the juniors to do a lot today with the sprint tomorrow so i ran all over the model map so I could fill them in on any important details. Visited all the controls and made a few excursions into marsh, green and to some special features to see what they were like. Team is going great and really looking forward to the start of the races. | ||
| Note | |
| As opposed to Finland i look at the coffee prices here in Lithuania and think 'shit thats cheap' and then realise that one australian dollar equals two litas so it is REALLY cheap. They can't make cappucinos or flat whites to save themselves but the espresso is pretty good (expresso according to the locals). | ||
Saturday Jul 1 | ||
| Running (morning run) 20:07 [2] 4.5 km (4:28 / km) | |
| ahr:130 max:158 shoes: Brooks Adrenaline ASR | ||
| Run to the sprint model map and back to Spa Vilnius early before breakfast as excursion to Gruto Parkus (memorial of soviet occupation of Lithuania) and team meetings, organising uniform etc likely to take up the rest of the day. | ||