Training Log Archive: evIn the 31 days ending May 31, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||
Monday May 31, 2010 #
Running 28:00 [3] 5.9 km (4:45 / km)
easy run in the dark, up to the spring gully pub and back. thought about stopping for a pint. had no money.
Sunday May 30, 2010 #
Running 1:37:00 [3] 21.0 km (4:37 / km) +250m 4:22 / km
shoes: Asics Kayano - May 2010
cruised around the res and then back up along the creek for a lap of weeroona. felt a lot better than i thought i would after racing yesterday. no lactic in the legs. windy shitty weather though
Saturday May 29, 2010 #
Running race 34:04 [5] 10.0 km (3:24 / km)
shoes: Brooks T4 racers
Sandown classic.
felt good and ran well.
started out slow and spent the last 9km passing people which felt a lot better than the alternative. also the first time ive negative splitted a longer race (first 5km 16.56, 2nd 16.51). hit the last km with bryan but he burned me in the finishing straight.
Goal was to go out at 3.20 to 3.24 pace on the gps, just hold that and hopefully get into the 33s. managed to do it pretty well went through the first 5km in 16.56 and the second 5km in 16.51. this gave me 33.48 for gps measured 10km but only got me to within 100m of the line (as the gps measured my wobbles around the corners and stuff). happy with the run but i think that in future when using the gps to pace myself i will aim for km splits a couple of seconds quicker than the target time im aiming for to take into account a longer race line than measured.
felt good and ran well.
started out slow and spent the last 9km passing people which felt a lot better than the alternative. also the first time ive negative splitted a longer race (first 5km 16.56, 2nd 16.51). hit the last km with bryan but he burned me in the finishing straight.
Goal was to go out at 3.20 to 3.24 pace on the gps, just hold that and hopefully get into the 33s. managed to do it pretty well went through the first 5km in 16.56 and the second 5km in 16.51. this gave me 33.48 for gps measured 10km but only got me to within 100m of the line (as the gps measured my wobbles around the corners and stuff). happy with the run but i think that in future when using the gps to pace myself i will aim for km splits a couple of seconds quicker than the target time im aiming for to take into account a longer race line than measured.
Running warm up/down 50:00 [3] 8.5 km (5:53 / km)
shoes: Asics Kayano - May 2010
Friday May 28, 2010 #
Running 24:00 [3] 5.2 km (4:37 / km)
shoes: Asics Kayano - May 2010
easy jog in the pissing rain down to the spring gully oval and back, a few sprints on the way to freshen up for tomorrow. could be a wet one.
Wednesday May 26, 2010 #
Running 1:05:00 [3] 14.3 km (4:33 / km)
shoes: Asics Kayano - May 2010
Ran in the dark up havlin st to the lake for a few laps and back home. better area for night running than maiden gully
Tuesday May 25, 2010 #
Running 1:02:00 [3] 14.0 km (4:26 / km)
shoes: asics (feb 2010)
Tuesday night lake session. first one ive done for a few weeks, good to be back and a good to see a couple of new faces in andy and kane. did 7x 1km with a minute recovery (3.14, 3.12, 3.19, 3.15, 3.12, 3.11, 3.14). Felt good. felt pretty easy. looking forward to sandown 10000 on saturday.
Sunday May 23, 2010 #
Running 1:55:00 [3] 25.0 km (4:36 / km) +400m 4:16 / km
shoes: asics (feb 2010)
ran around spring gully wes and through kangaroo gully to sandhurst res, got a bit lost coming back through kangaroo gully so ended up doing a few more kms than i planned
C • Same 3
Saturday May 22, 2010 #
orienteering 3:00:00 [2] 15.0 km (12:00 / km)
putting out controls for the west inglewood foot orienteering champs on mt korong..
kinds of underestimated how big of a job it would be to put 40 controls out on complex granite. id given myself 3 hrs. about 30 mins in i realised this would be a tough ask.. for the next 2.5 hrs i was running around from site to site like mad.. got it done with about 30mins to spare and only one in the wrong spot (haha, next time ill give myself a bit more time).
really nice day, a bit shitty about putting the control in the wrong spot.. but glad to see jimbo get up for a win.
kinds of underestimated how big of a job it would be to put 40 controls out on complex granite. id given myself 3 hrs. about 30 mins in i realised this would be a tough ask.. for the next 2.5 hrs i was running around from site to site like mad.. got it done with about 30mins to spare and only one in the wrong spot (haha, next time ill give myself a bit more time).
really nice day, a bit shitty about putting the control in the wrong spot.. but glad to see jimbo get up for a win.
Friday May 21, 2010 #
Running 1:00:30 [3] 13.27 km (4:34 / km) +250m 4:10 / km
shoes: asics (feb 2010)
got out in the light so was able to do a lap of spring gully res from home.
S & C Exercises 15:00 [3]
Thursday May 20, 2010 #
Running 1:11:00 [3] 15.53 km (4:34 / km)
shoes: asics (feb 2010)
intervals down at the lake.. first session ive done for about two weeks thanks to a sore achilles and a cold. felt alright tonight, achilles was a bit tender for the warm up but was fine after about 10 mins of jogging. did 3km followed by 2km then 1km with about 4min recovery between.. just tried to take it steady and not hammer myself. did 10.01 for the 3km, 6.28 for th 2km and 3.03 for the 1km.. went hard towards the end of the session.
felt good afterwards but the session was marred by the stoush i had with some bitch who thought it was ok to walk around the lake with unleashed german sheppard.
felt good afterwards but the session was marred by the stoush i had with some bitch who thought it was ok to walk around the lake with unleashed german sheppard.
Wednesday May 19, 2010 #
Running 1:05:00 [3] 13.5 km (4:49 / km)
shoes: asics (feb 2010)
feeling a bit better today so i cruised up through diamond hill and back home
S & C Exercises 25:00 [3]
Tuesday May 18, 2010 #
Note
(sick)
crook as
Sunday May 16, 2010 #
orienteering race 1:31:00 [3] 14.0 km (6:30 / km)
woke up feeling a bit sick and was hoping for a slightly easy classic as i thought 90mins would be about my running time limit with a cold. fair to say i didnt exactly an easy classic. not a great day to be a little green around the gils.
lost a bit of time at 3 and robbie caught me at about 7. i was struggling to keep up with him and completely lost him at 14 where i crossed the wrong track and ended up on the wrong hillside. i make so many mistakes through complacency when im going from a hard area to a relatively simple area.
anyway i carried on, ran with a irish?(couldnt pick his accent) fellow for the next few controls.. he was pretty chatty which was good.. started to feel a bit sick on the way to 18 and was really hanging out for some water. stumbled into 19 behind steve todkil from the wrong direction feeling dizzy, decided to walk home after that. bit of a disappointing weekend for me.
first race ive done where the winning time was larger than the number of pixels on the map.
lost a bit of time at 3 and robbie caught me at about 7. i was struggling to keep up with him and completely lost him at 14 where i crossed the wrong track and ended up on the wrong hillside. i make so many mistakes through complacency when im going from a hard area to a relatively simple area.
anyway i carried on, ran with a irish?(couldnt pick his accent) fellow for the next few controls.. he was pretty chatty which was good.. started to feel a bit sick on the way to 18 and was really hanging out for some water. stumbled into 19 behind steve todkil from the wrong direction feeling dizzy, decided to walk home after that. bit of a disappointing weekend for me.
first race ive done where the winning time was larger than the number of pixels on the map.
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
Saturday May 15, 2010 #
orienteering race 1:02:00 [3] 6.0 km (10:20 / km)
appalling run.
thought i would skip the sprint this morning to concentrate on the middle. didnt exactly pay off.
started out alright, usually if i can get through the first five controls of a technical middle without fucking it up i go alright. at number four i thought i was home and hosed. at number 5 i lost about 4 minutes. ha.
micheal adams and toph came through me. i was with them until 12 where i completely lost it and nearly ruined their races aswell. came in slighty too high, thought i was too low. ended up finally doing a safety bearing out to the road after about 10 minutes. M12B style... just wait for the gps
just cruised home after that
awesome area and course though. ive never run on anything like it but in my humble opinion that is one of the hardest maps in the land.
thought i would skip the sprint this morning to concentrate on the middle. didnt exactly pay off.
started out alright, usually if i can get through the first five controls of a technical middle without fucking it up i go alright. at number four i thought i was home and hosed. at number 5 i lost about 4 minutes. ha.
micheal adams and toph came through me. i was with them until 12 where i completely lost it and nearly ruined their races aswell. came in slighty too high, thought i was too low. ended up finally doing a safety bearing out to the road after about 10 minutes. M12B style... just wait for the gps
just cruised home after that
awesome area and course though. ive never run on anything like it but in my humble opinion that is one of the hardest maps in the land.
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
Friday May 14, 2010 #
Running 25:00 [3]
shoes: asics (feb 2010)
cruised around pymble. ian meyer style.
Thursday May 13, 2010 #
7 AM
Cycling - Road 1:11:00 [3] 33.75 km (2:06 / km)
wasnt sure if i would be running today so i got up for an early morning ride, out to sedwick hall and back down springs road and over diamond hill.. new booty covers were awesome
Wednesday May 12, 2010 #
Running 25:00 [3] 5.0 km (5:00 / km)
shoes: asics (feb 2010)
pulled up with a bit of a sore achilles after the weekend, so i took a couple of days of and just went for a light jog today, a little bit sore, will not do much before the weekend
S & C Exercises 15:00 [3]
working on my abs
Sunday May 9, 2010 #
Running 1:21:00 [3] 16.9 km (4:48 / km)
shoes: asics (feb 2010)
pretty tight quads today, took it easy and didnt do a super long one
Saturday May 8, 2010 #
Running race (Lardner Park XC) 29:43 [5] 8.0 km (3:43 / km) +288m 3:09 / km
First AV race for the season. hilly and muddy lardner park is definately the toughest cross country race for the year. Beautiful day down in warrigal though,.
I thought i was about 1.5 to 2 mins fitter than i was last year so was looking to get in the 28s, but once the race got going it was pretty clear that wasnt going to happen. it was a fair bit boggier and grassier than last year and it felt a lot heavier underfoot. came through the first loop in 14.22 and was feeling pretty good but i think i overcooked it a bit on the first hill of the second lap to try and catch cody. blew up on the last hill at about 6km and bled a fair chunk of time, havnt hurt like that for a long time. shit it is a tough race, glad to get it out of the way. it was good fun though.
bendigo had a pretty shit turn out and cody pulling out meant we didnt have a div 4 team. last in div one and last in div 4. not a great start to the year for the team.
good turn out of orienteers though. i think it could be good to get a team of orienteers together for the AV season, i think we would go alright, particularly in the womens.
I thought i was about 1.5 to 2 mins fitter than i was last year so was looking to get in the 28s, but once the race got going it was pretty clear that wasnt going to happen. it was a fair bit boggier and grassier than last year and it felt a lot heavier underfoot. came through the first loop in 14.22 and was feeling pretty good but i think i overcooked it a bit on the first hill of the second lap to try and catch cody. blew up on the last hill at about 6km and bled a fair chunk of time, havnt hurt like that for a long time. shit it is a tough race, glad to get it out of the way. it was good fun though.
bendigo had a pretty shit turn out and cody pulling out meant we didnt have a div 4 team. last in div one and last in div 4. not a great start to the year for the team.
good turn out of orienteers though. i think it could be good to get a team of orienteers together for the AV season, i think we would go alright, particularly in the womens.
Running warm up/down 55:00 [3] 10.0 km (5:30 / km)
shoes: asics (feb 2010)
running with your shirt off in gippsland in mid may is fantastic. but its not right.
Friday May 7, 2010 #
Running 32:00 [3] 6.0 km (5:20 / km)
shoes: asics (feb 2010)
night jog with a few run throughs to loosen up after a long day on the trains
Wednesday May 5, 2010 #
Running 1:06:49 [3] 14.65 km (4:34 / km)
shoes: asics (feb 2010)
first run ive done in daylight for about a week, bloody noice!
coincidentally similar distance and time to last night..ha
coincidentally similar distance and time to last night..ha
S & C Exercises 15:00 [3]
Tuesday May 4, 2010 #
Running intervals 1:07:00 [3] 14.62 km (4:35 / km)
shoes: asics (feb 2010)
intervals at the lake tonight, group was down a bit tonight probably cos of the shitty weather.. andy still a good session, 7x1km with 1min recoveries (3.16, 3.16, 3.14, 3.15, 3.14, 3.16, 3.04). looking forward to my first AV race for season on saturday, even though its in lardner park.. ugh
Monday May 3, 2010 #
Running 32:00 [3] 6.5 km (4:55 / km)
evening stroll around maiden gully, in the dark, but i had a torch this time
S & C Exercises 10:00 [3]
have been pretty slack with my exercises lately
Sunday May 2, 2010 #
Running 1:13:00 [3] 16.1 km (4:32 / km)
shoes: asics (feb 2010)
evening cruise around browns reef, big day yesterday. this was about all i could manage today