Training Archive: SebbaIn the 30 days ending 2007-09-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| 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 | |||||||||||||||||||||||||
Sunday Sep 30 | ||
| Orienteering race 1:20:00 [3] | |
| shoes: Cascadias | ||
| ACT long. bit of a debacle actually, cant remember orienteering so badly in recent times. was always going to cut it short but is disappointing to run to crap early on. started to get it together a bit towards the end. | ||
Saturday Sep 29 | ||
| Event: Oceania Champs Carnival | ||
Friday Sep 28 | ||
| Cycling 1:20:00 [3] | |
|
didnt get home from a function till 1 this morning so decided to bail on pete and get a little more sleep. just cruised round the lake, up pleasant hill and into the pickle for breaky. legs feel really smashed from running yesterday. looking forward to the races this weekend | ||
Thursday Sep 27 | ||
| Running 1:15:00 [3] | |
| shoes: Cascadias | ||
| ran from home over to sheppas, 58mins, then from the sub after ints. luckily a bus was leaving not long after i got to the interchange so took the massive soft option and saved the pain of running home. was feeling pretty stuffed after ints and 1st run | ||
| Orienteering intervals 45:00 [3] | |
| cockies ints on bruce ridge.
warm up from sheps over to the ridge. exercise was 8 single legs from a common starting point. ran it in pairs as a relay so around 2mins on/2mins off. pushed pretty hard but BJ and I still got done by andy and shep. nice to do a fast session after last weekend. time includes warmup/down, ints and recovery b/w. | ||
Wednesday Sep 26 | ||
| Running 3:00 [3] | |
| had a trivia night @ B&G tonight. mystery section was a race to hancock library with the first person getting a prize.
picked up some kaldi coffee, gods cafe voucher and co-op book shop voucher for my troubles. easy as! | ||
| C • B+G 1 | ||
Saturday Sep 22 | ||
| Event: Max 24hour | ||
| AR race 16:00:00 [3] | |
| cracker race with mace. was pretty motivated for this one and we had a great day out and ended up taking out first in mixed!!
after stuffing around friday evening with maps, bike drops, logistics etc we got going saturday morning with a bus to mooney mooney bridge. kayaked 2.5hrs up the river. ran on the great north walk for about 2hrs then onto the bikes for some "riding" (hike a bike). had a decent climb up onto ourimbah ridge to the TA. the crux leg of the arvo was a rogaine where we had to drop about 100m down into a creek system and collect 5 CPs. pretty physical forest getting up and down but lovely and rewarding down in the creek systems. needed the lights for the last 45 or so including climbing back up to the ridge through inpenetrable bush. ended up with some nice scratches from this. back to the previous TA at about 7pm, 10.5hrs into the race. were given a photocopied "map" of some single track we had to ride, pick up 3 cps on the way then bang it down off the hills to the river for the next paddle. sounds easy but this map was complete rubbish and the entire leg became a joke. ran into ben and his partner who had wasted 50mins more than us and we teamed up with a whole lot of the canberra AR gang to salvage something. bailed on a control very few teams found, just ridiculous bingo stuff, what a farking joke. this sort of took the wind out of all of our sails cos the penalty was advertised as 2hrs for a missed CP. all that was left was a long paddle down out onto some massive lake and across it then a 6-8km beach trek to the finish. the paddle took 2.5hrs and we were both struggling a bit. my wrists were having issues after something went funky with them in the morning paddle. pretty stoked to finish the paddle and find out we were actually winning mixed. bens team had forgotten their map for the final run so waited 10mins for us to finish the paddle and gave us an escort. it was about midnight by now and we ran pretty solid to warm up after getting wet in the paddle. ended up catching some guys teams who had no idea what they were doing. had a big bunch racing down the beach. pretty cool with the night sky, waves coming in and knowing the finish is coming up. nice way to be spending a sat night/sunday morning. ended up dumping the other dudes and got to the finish to find out bens team won mens so pretty good day. all in all a pretty pleasing race. apart from struggling a bit on the last paddle i felt great all day. really proud of mace as well, she did a fantastic job and worked hard all day. there were some tricky cycling sections and she gave them all a red hot go. ended up scoring $200 kathmandu vouchers so drove back to bens then went to macquarie centre for lunch and some (free) retail therapy before the boring drive home. ripper weekend. | ||
| C • Congrats! 5 | ||
Wednesday Sep 19 | ||
| tennis 1:10:00 [1] | |
| shoes: new 211os | ||
| didnt work this arvo so did a bit of lazy study then had a game of tennis with a mate. havent played for over a year so there were a few cobwebs to sort out. Tennis was the winner on the day...i went down 6-2, 6-2...need a bit of work on my game i think.
good warm up for ints tho | ||
| Running warm up/down 15:00 [3] | |
| warm up/ warm down round uni | ||
| Orienteering intervals 30:00 [4] | |
| shoes: new 211os | ||
| No idea how long these actually took so this is just a guess. good turn out with muzza, matty p, shep, kez, jasmine, hoggster and bj running.
we ran rob fells approx 5km course in ints of 4 controls with 1 leg recovery. i definately ran a bit hard early on cos i was hurting later, but its always fun in this sort of format to go hard or go home. despite the fact this is the second time ive run this exact course i still made some small mistakes, laziness i think more than anything, i was hardly looking at the map at all. 2 commutes to/from uni today. good day. | ||
Tuesday Sep 18 | ||
| Cycling (MTB) 1:35:00 [3] | |
| class finished early today (well i decided not to go to the 2nd half) so had heaps of time before bilbies. rode up to bruce ridge and did a big lap riding most of the single track then cruised around the lynhem side of the bike path before back to uni to pick up bags and head to ints. | ||
| Running 30:00 [3] | |
| shoes: 2110s | ||
| bilbies intervals. was super hungry all thru riding so picked up a twisted delight scroll thingo from dicko bakery and nailed the whole thing...stupid, i felt bloated as a dog.
did warm up, stretches, run thrus, drills and then ints. they were reps of about a 1200 circuit. i did two pretty hard but was feeling pretty average and knowing my lift home mace was only doing the same was all the excuse i needed to stop! | ||
| Note | |
| brand spanking new ipod nano arrived yesterday! loaded it up with beats and have been looking for any excuse imaginable to listen to it. cant wait for some long rides, might even take it on the adventure race this weekend | ||
| C • wet 1 | ||
Sunday Sep 16 | ||
| Running 1:29:00 [3] | |
| shoes: 2110s | ||
| long run after bens cracker 70's party last night. probably had a bit much juice last night but had a reasonable nights sleep so wasnt feeling atrocious but just a bit tired.
started out with 2 rattray boys but they simply could not respond to my high tempo and incessant pressure i was applying. one by one they cracked and turned around claiming injury but deep down they know it was simply self preservation. lonely run in the end. attempted to so called 'jurassic loop" but a easier to explain version. i just ended up asking a few local mtbers and runners where to find the trails i described. ran at a pretty consistent tempo and tried to keep it solid right through. I found the run nice and varied, heaps different to running in canberra. me poor old 2110's are f*&ked, think its time to bin them | ||
Saturday Sep 15 | ||
| Event: 70's Disco | ||
| Cycling 1:50:00 [3] | |
| sat bunch ride.
dude got a flat on adelaide ave so we waited. then greeney flatted out on gin drive but the bunch were dickheads and rode off. ended up with about 8 guys. greeney decided to go spastic thru gold creek and then it was on like donkey kong. spent ages trying to bridge a gap id missed. caught up at the horse park lights but then stupidly let a gap form and before i knew it was off again, shit! pumped out the big ones but couldnt get across even doing 50 clicks a lot of the time so it was just a lonely ITT along horsepark, still nice and solid pace though. realised the hard way you dont want to let go of the next dudes wheel. will know to be alert when the action starts next time. 75c sour dough at dobinsons hit the spot. off to sydney now! | ||
| Running 33:00 [3] | |
| run in lane cove NP with ben and kez. nice running. struggled a bit. just feel like i have really heavy legs the whole time | ||
Thursday Sep 13 | ||
| Kayaking 1:10:00 [2] | |
| morning paddle with mace on LBG. mainly wanted to make sure we wouldnt be completely useless for the 24hr we have in 2 weekends time.
all seemed to go well, quite a slow boat so the pace wasnt setting the world on fire. had a massive case of cold feet though, bad sign for the future maybe. went to the double shot for breaky after | ||
| Cycling (MTB) 1:40:00 [3] | |
| was going to go running, even got dressed but stuffed around getting out the door so decided to ride the long way into uni to procrastinate for a while.
sterling park, lake, stromlo, past dairy farmers, round blackie, single tracks at bruce ridge and then cruised into uni. had an annoying amount of stuff in my backpack but felt really good. i even ran into the great muzza scown planting things to beautify the GDE. | ||
Wednesday Sep 12 | ||
| Note | |
| (rest day) | ||
| in sydney again for an interview. CBFed by the time i got home, a long enough day should almost count as training in itself | ||
Tuesday Sep 11 | ||
| Running 47:00 [3] | |
| arvo run down to lake and thru sterling park. even ran past the "UT" frogga dedicated to ulf troeng when he did the aroc 12hr with me earlier in the year. chalk marks die hard.
pretty cruisey | ||
| Netball 40:00 [3] | |
| last game of the season. played pretty well but just got done unfortunately. dont know what im gonna do with tuesday nights now, more TV maybe. | ||
Sunday Sep 9 | ||
| Running 2:20:00 [3] | |
| shoes: 2110s | ||
| long run. from home over lake to war memorial. met jase and run over mt ainslie and hackett hill to the gate and picked up jo, hoggster and frogga. ran up over majura, into the pines then back.
perfect spring running weather. i was struggling though on what was a reasonably relaxed pace run. still a good long run. ended up with a decent crew at sfoglia for breaky. pancakes didnt disappoint. | ||
Friday Sep 7 | ||
| Cycling 1:20:00 [3] | |
| ride round lake, other bits and back home in the pissing rain.
chucked a sickie from work today to help AROC with a corporate event :) good fun day with some cool challenges and was good to see the care australia mob getting into things. felt incredibly bad for how easy i was riding. hopefully last weekend just took more out of me than i thought and im not getting sick or anything. | ||
| Running 50:00 [3] | |
| after packing up all the kayaks had lunch at the pickle with tom and alina. tom had accupunture so Al and i went off for a run on black mt in light rain. basically ran from near uni straightsihly to the top, circumcision and back down. had a good chat with al and pace wasnt too hot.
good day all up. its time for milo and some couch time now! | ||
Wednesday Sep 5 | ||
| Running 26:00 [3] | |
| shoes: 2110s | ||
| pulled up really sore after netball last night. took a fall and think i might have slightly pulled a muscle in my back. couldnt sleep very well last night cos of the pain.
just cruised round parli triangle for a bit to stretch everything out. felt good and think ive nearly recovered from sunday. time to get into full training for oceania. | ||
Tuesday Sep 4 | ||
| Netball 40:00 [3] | |
| 2nd last and probably our best game of the season. started 2 players down then had 1 turn up at half time. ran our arses off and managed to get up by 2. | ||
Monday Sep 3 | ||
| Note | |
| (rest day) | ||
| in sydney for an interview today. 7 hours on the bus wasnt really ideal recovery, but at least i managed to have a relaxed arvo with some retail therapy.
felt flat as a tack, i dont think i would have done anything had i been in canberra. | ||
Sunday Sep 2 | ||
| Cycling race 5:46:00 [3]100 km (3:28 / km) +2900m 3:01 / km | |
| wow....what an epic. I dont think ive ever hurt on the bike like i hurt today.
had been thinking comfortable sub 7 probably around 620-630 would be the mark so to ride under 6 feels fantastic. course was 2 50km loops. first loop was heaps easier than i was expecting after riding the prologue yesterday. nice fast fire trails with some ripper single track sections. a few steep pinches in there to keep you honest but nothing too serious. was riding in a good group which changed around a bit. new i was probably riding too fast but couldnt bring myself to concsiously drop off the group when it was such great riding and i was feeling so fantastic. deliberately didnt take a drink at the 1st aid station at 25km cos it wasnt too warm yet i still had 8-900ml left. after crossing back over the princess hghway had some of the track from yday before a nice fast downhill finish to the first loop. 50km in 2:27 and thru in about 25th.....shit, id never considered id ride the first half that quick. i thought if the 2nd half was like this i would tear it apart, little did i know. stopped for about 2mins to fill drink bottles, smash a lucozade (some fizzy drink they had) few lollies, a gel and a (cold) hot cross bun...hmmm. 2nd 50km started in earnest with some real steep single track climbs at about 55km. by about 60km id realised this loop was gonna be MUCH harder and i was already starting to climb poorly....oh oh. seemed to climb the entire time, when we did descend it was steep, shitty, over too quickly, and then we'd climb again. ran out of water at 70km (5km before aid station) and was hurting. feeling pretty bad at 75. had a 5km loop returning to the same aid station and this loop was prolly the hardest part of the course. 2km climb that went on forever, another aforemention crap descent and then climb back to the drinks. quickly lubed the chain cos that was struggling...as was I. id kept telling myself all through the little 5km section that there had been so much uphill in the last 20km there must be a lot of downhill to the finish. it really felt like we were right up in the hills. had been past by probably 5 dudes that id ridden away from at the 10km mark, theyd paced themselves better. although i was really hurting i was pretty motivated still to try and get under 6 hrs. id worked hard for this and wasnt about to drop the bundle just cos i felt like crap. at about 82km id switched my drinkbottles to have easy access to the full one. unfortunately this was a bad bottle cage and realised it had fallen out sometime later. shit, i was really thirsty but had no idea how far back it had fallen so just kept going. with 14km to go i started cramping on a gentle uphill single track. gritted me teeth, chucked it in a small gear and tried to ride through it which helped. a nice long fast downhill section got me feeling good again. at 90km they had the single track called the snake which is what this area is famous for. gorgeous, bermed, flowing and twisty downhill track. even though i was pretty cooked it occured to me i wouldnt have ridden this bit much faster fresh which was a good sign. the dehydration thing was starting to concern me as id been getting chills and things so tried to stay calm and keep an eye on things so i didnt fall in a heap. last 5km had 2 nasty climbs which my smashed legs were real stoked about, but id got the finishing wings on by this point. incredible that the winner did 4:18. those dudes are so strong to be able to hold that sort of pace for that long. fantastic ride. tough, but rewarding. the climbing was especially punishing. the 2:30, 3:15 positive split looks nasty but the 2nd half really was much harder not just because u had 50km in your legs. u think i could have paced it better but dont regret how i rode it, just wish id been stronger on the back end. pumped to have made it through this reasonably after having some really dark periods from 65-85km. im pretty motivated to get into some more of the type of races. theyre tough but managable and a great day out. | ||
| C • well done 2 | ||
Saturday Sep 1 | ||
| Event: AROC angry doctor 100km mtb | ||
| Cycling 38:06 [3]11 km (3:28 / km) | |
| naughty nurse prologue.
found this suprisingly hard. wanted to cruise round but be solid enough to see what some of the track was like to ride at a decent trot. spent the whole time thinking if 2moro was 9 of these im going to be in a bad way. fastest time was 28 ish, impressive. spent the arvo chilling out in mogo, checking out a few shops/cafes and getting things together for sunday. | ||