Training Archive: 007In the 30 days ending 2007-11-30:
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| 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 | F | |||||||||||||||||||||||||||||||||
Friday Nov 30 | ||
| riding 1:39:00 [3] | |
| slept:7.0 | ||
| Morning; up Norton Summit and down Montacute, with a detour up and back on institute rd.
28 mins up Ntn Summit, not quite my fastest, but it was pretty hot/hard work. Maybe my last time on this bike :) | ||
| strength and cond 20:00 [1] | |
| usual again after ride, getting more coordinated/controlled | ||
| running 34:00 [4] | |
| PM: Ran in Wadmore pk.
2 lots of 5x 30sec FAST 30sec slow. Was hott and had been working hard but felt pretty good! | ||
Thursday Nov 29 | ||
| running 15:00 [3] | |
| slept:8.0 | ||
| Ashamed to even add this, but just for the record... Went for a run in the evening but really didnt feel like it and was feeling dead flat. Got partway to the top of cow hill then sat on a log and admired the sunset and view before running home...hopeless!
Saw a baby koala trying to learn how to grunt which was very entertaining! | ||
| strength and cond 20:00 [1] | |
| USUAL | ||
Wednesday Nov 28 | ||
| riding 57:00 [4] | |
| Early morning ride down and up the River Torrens from Athelstone. Still too hot. Made my legs go fast esp pushed it coming home(up)... | ||
Tuesday Nov 27 | ||
| running warm up/down 25:00 [3] | |
| Did 1k intervals around fox oval with 10min warm up, 1min rec jog between and 10min warm down with some run thrus.
Ran after dinner but it was still hot and I was a bit tired from the days work | ||
| running intervals 18:00 [5] | |
| 4x 1k at 4:30 pace ("10k pace".. i wish) wit 1min easy jog between.
I havent done anything much fast for ages so it was hard to judge speed, and the last one felt pretty hard. Times.. 4:27 4:24 4:28 4:33 HR ave168-170 max176 | ||
Monday Nov 26 | ||
| Note | |
| slept:8.0 (rest day) | ||
Sunday Nov 25 | ||
| swimming race (Triathlon) 7:30 [4]0.3 km (25:00 / km) | |
| slept:7.0 | ||
| Triathlon in West Lakes. The water wasnt as bad as I expected and I managed to swim in a pretty straight line and all freestyle. Came out of the water about halfway down the field: 20ish. | ||
| riding race (Triathlon) 25:15 [5]13 km (1:57 / km) | |
| Had a slow start trying to get my feet in the pedals and then took off fast. Completely flat course but a bit windy, legs working really hard the whole way and I gained quite a few places.
Time included most of the change overs | ||
| running race (Triathlon) 13:30 [5]3 km (4:30 / km) vdot: 41.8 | |
| Legs felt terrible for the first 5mins, then they started feeling more normal and I was surprised that I could take over so many people who looked like they were way in front. | ||
| riding 45:00 [3] | |
| Between finish and presentations Kay and I rode to Semaphore, watched a cycling race and rode past yummy smelling food at the street markets. Legs a bit tired.
I didnt get lucky in the randon draw prizes but was 1st W20-24. Not sure overalL result. | ||
| strength and cond 20:00 [2] | |
| just a small bit of core work, but not so easy! | ||
Saturday Nov 24 | ||
| riding 1:45:00 [3] | |
| slept:9.0 | ||
| Rode over to Norton Summit rd only to find it was closed for the classic Adelaide, then rode over to Gorge rd and got a little way up before finding that it was also closed..so went up Montacute rd, Institute rd and back finally getting fed up with trying to find 2hrs worth of riding. | ||
Friday Nov 23 | ||
| running 33:00 [3] | |
| slept:5.0 | ||
| Run round wildflower garden, felt good, felt like i was flying along..unexpected given lastnights antics.
Guiltily didnt have time for long run, and didnt manage to go for a ride yesterday :( badbad! | ||
Thursday Nov 22 | ||
| strength and cond 40:00 [3] | |
| slept:9.0 | ||
| core | ||
Wednesday Nov 21 | ||
| swimming 40:00 [3]1.5 km (26:40 / km) | |
| -10x 50m with 20sec rec
-4x 100m -300m fast Didnt time anything, it was pretty boring but I feel like im getting better. | ||
| riding 40:00 [3] | |
| Rode home from the pool a longer way, mostly gentle uphill, so hardish effort.. | ||
| running 53:00 [3] | |
| PM run over to the wildflower garden and around the tracks for a bit. Towards the end I ran 3x 400m around the oval (1:50ish..pretty slow i know but legs a bit tired, not unexpected) | ||
Tuesday Nov 20 | ||
| running long 1:36:00 [3] | |
| ahr:155 max:180 slept:8.0 | ||
| Long Morialta run. Ran from home (18mins) and met the others, then we ran up to deep view, then Jenny and I went up central track, moores rd and down to 3rd falls the back way. Was great to make the most of the cool weather and nice to be 'on top of the world' as it always feels up there.
Jenny was quite quick, I felt good, legs only feeling a bit tired in the last 5 mins. | ||
Monday Nov 19 | ||
| riding 56:00 [3] | |
| slept:8.0 | ||
| Rode early over to Athelstone then up the Gorge rd, then up the corkscrew for a bit to check out our old swimming holes- couldn't resist a daring dip to cool off...
Pushed the whole thing trying to keep up some good speed, especially up the gorge. Then back down the gorge and home to bacon & eggs, just how a monday morning should be! | ||
| strength and cond 30:00 [1] | |
| Core. Feel I need to get back into some more of this. | ||
Sunday Nov 18 | ||
| riding 2:38:00 [3] | |
| slept:8.0 | ||
| Part 1-Rode the Norton Summit, Marble hill, Montacute loop early. 28 mins up New Ntn Summit rd, though I met some people I knew and we rode the last few ks a bit more slowly than usual. Beautiful morning and its an awesome ride, lots of others out on the road as well.
Part 2- Stopped at home for some food then rode down to Kays and down the river for 9ish ks then back. Nice new paths, not paving, so its a much nicer ride. Getting a bit hot by the end and feeling pretty tired when I finished...all day to spoil my self afterwards though :) | ||
Saturday Nov 17 | ||
| running 3:00:00 [2] | |
| Three hour minigaine with Lauren (Gillis) around Belair area
It was meant to be hot but wasnt that bad in the hills, and we ended up feeling good and ran most of it (at just whatever pace you run for 3hours at and still chat happily...) We had one extra km in belair park due to some error but the rest went really well and we got pretty much exactly the points we planned. The last 4km we had to push really hard to get back on time- we ended up 4.5mins late, but put in a very strong (and painful) effort to make it! We didnt end up having time for icecreams on main road :( We were 9th with 790points and 3rd was 810, so it was really close and if we didnt lose 50 to time... Lauren was great, we were a great match for speed and she knew the district! Fun Fun!! | ||
Friday Nov 16 | ||
| swimming 40:00 [3]1.2 km (33:20 / km) | |
| slept:9.0 | ||
| Swimming at Unley pool with L & L. Apretty short session
100wu -6x 50m with 20sec rec. (mostly 60sec, fastest 55) -3x 100m with 50sec rec. (2:05, 2:10, 2:07) -300m hard plus some extra 50m in between | ||
Wednesday Nov 14 | ||
| Note | |
| slept:10.0 (sick) | ||
| Tonsilitis. Mega sore throat, am allergic to penicillin, but I think im feeling better.. | ||
| C • blow. 1 | ||
Tuesday Nov 13 | ||
| Note | |
| (sick) | ||
| Not doing too well today. Had a headache and sorethroat all yesterday, which wasnt too bad but now my throat/tonsils sore, I can hardly swallow and im acheing all over and feel so pathetically weak... I will just have to rest I guess
And hot weather is eeeuughh, maybee im just a whinger. | ||
Monday Nov 12 | ||
| Note | |
| slept:12.0 (sick) | ||
Sunday Nov 11 | ||
| orienteering 46:00 [3] | |
| slept:3.0 | ||
| This was the running leg of the "Du-O" event at Mt Crawford, a 5k course, pretty easy navigation but some controlls hard enough to find.
Was really hot and lots of the course was in the open.. feeling a bit dead but that wasn't unexpected! Wasnt breaking any land speed records but it was steady enough. | ||
| C • "Du-O" 1 | ||
| MTBO 1:46:00 [3] | |
| This was only suposed to be a 15k course but I managed to make it alot longer..complete comedy of errors
On the way to 4 I ended up almost at 5 which was 2.5 ks east, and alot further by tracks- somehow i managed to miss a turn off and keep going. Going to 6 i apparently couldnt tell left from right and ended up cruising down this nice big hill 100degrees in the wrong direction...etc I was tempted to miss a few controlls after these sorts of errors but decided to keep going because it was nice flat forest. I felt surprisingly OK this morning but its caught up with me now..ouch! | ||
Saturday Nov 10 | ||
| riding 52:00 [4] | |
| slept:7.0 | ||
| I rode up new Norton Summit rd for cherry picking.
Its such a cool road, quite a lot of climb but at just about the right gradient for my bike. The view is awesome and at 6:30 it was so quiet and nice. Its the best ride to work in the world.. im a lucky duckling! Forgot to time the climb but about 30 to Norton Summit from the bottom. | ||
| riding 55:00 [3] | |
| PM. back down then buzzed round the suburbs for a bit.
Hot and bit tired from work | ||
Friday Nov 9 | ||
| swimming 45:00 [3]1.2 km (37:30 / km) | |
| Swimming at unley pool with the others.
100m 10x 50m in 90 sec (usually 60-65 sec with 85-90 rec) 100,200,100,100,50,50 MostlY freestyle, mostly bilateral till i ran out of puff towards the end. | ||
Thursday Nov 8 | ||
| running long 1:43:00 [3] | |
| slept:7.0 | ||
| Ran from the mitcham house with sus, simon, lachlan &tristan.
Simon led us up through the panorama quarries, belair and down pony ridge and brown hill creek. Legs felt a bit fatigued and unco but not too sore or tight anymore. However, the last 15mins I was suffering.. shuffling along with quite aching legs, not unexpected though, we were all feeling a bit slow! Nice long run, brownhill creek is so nice! also its easier in a group or when you cant turn back! AND uni is finished so I can seep in all i want! | ||
| C • long runs 2 | ||
Wednesday Nov 7 | ||
| running 35:00 [2] | |
| I was meant to do a long run today but my calf was too tight/sore and didnt improve with running or stretching so just a short one- over to wildflower garden.
Everything else loosened up fine. | ||
Tuesday Nov 6 | ||
| riding 1:03:00 [3] | |
| slept:8.5 | ||
| Still having alot of trouble walking- left calf is really sore and running the hills of morialta would've been impossible, so I rode over after the run. I got called a wuss...
After rode over to the river and around till it got dark. Found a few fun dirt tracks. | ||
| C • thats what you get for skip... 1 | ||
Monday Nov 5 | ||
| Note | |
| Im suffering after yesterday.. Iv never been quite so sore from a run!
I had trouble getting out of bed because I couldnt lift my legs, then had trouble standing up because they were too sore to stand on. had the same issue standing up after my 3hr exam.. Downhill is really hard, its easier to go backwards! | ||
| riding (MTB) 22:00 [3] | |
| An easy cruise round the streets just to get some blood through the legs. Its much easier than walking and my legs feela bit better after some shower therapy!
Left calf is not happy at all | ||
| C • yeah I hear that - my calve... 2 | ||
Sunday Nov 4 | ||
| running race 1:06:00 [5]12.5 km (5:17 / km) vdot: 38.2 | |
| This was the EPIC black hill challenge. I was a bit scared bout it because of my lack of training but it went pretty well!
Decided to start hard and not be slow on THE hill which takes up the first 30ish mins. I was keeping up with the 2-4th girls (inc sus) but got a bit behind on the hill. The hardest part was the hills after the main decent- my legs had nothing at all for the last 4ks but I was pushing hard. Almost threwup after 1k sprint finish with some tall lady who snuck up bebind me.. i managed to hold her off though. Right hip was quite sore on the hill and at the end. Otherwise good. Summer training starts again with the Black hill challenge!! Placed 7th female, first u26. Fastest girl was 59, Sus was 4th in 64. I did 70 mins last year so was 4 mins faster. | ||
Thursday Nov 1 | ||
| running 29:00 [3] | |
| I had to go for a run to regain my sanity after sitting in the same lecture room for 7hours listening to the same lecturer talk about the same subject...
Felt really good tonight but got a really anoying stitch | ||