Training Archive: SebbaIn the 31 days ending 2007-08-31:
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| 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 | H | F | ||||||||||||||||||||||||||
Wednesday Aug 29 | ||
| Cycling 1:45:00 [3] | |
| Skezba loop with kez and acejase. ripper morning and nice relaxed pace so plenty of chances to chat. feeling good | ||
| Orienteering 1:10:00 [3] | |
| shoes: Cascadias | ||
| cockies night ints. another poor show, just muzza and i but still a good sesh.
a beer in the spa hit the spot after, everyone was missing out big time! time includes run up to red hill. to start of first int and recovery b/w plus around 30-35 mins of efforts. | ||
Tuesday Aug 28 | ||
| Orienteering 1:10:00 [2] | |
| a compass, a map of red hill and a roll of toilet paper.....nuff said | ||
| Netball 40:00 [3] | |
| short a player so had to run like the clappers tonight | ||
Monday Aug 27 | ||
| Note | |
| (rest day) | ||
| felt pretty flat all day. commute to uni was even a bit of a struggle and managed to fall asleep in actuarial techniques. mind you, not the first person to do that i reckon. good to have a relaxed day, off to debacle to get some nice greasy pizza into me! | ||
Sunday Aug 26 | ||
| Cycling 2:42:00 [3] | |
| coppins/uriarra/cotter with kez. struggled a bit today and didnt ever really feel fantastic but managed to get through it pretty well.
popped my jones the grocer cherry after. coffee hit the spot but definately wasnt the best muff ive ever had. looking forward to a very quiet week. uni holidays start end of this week so hopefully can get some good running sessions happening. | ||
| C • dry muff but wasn't the cow happy?? 4 | ||
Saturday Aug 25 | ||
| Cycling (MTB) 3:25:00 [3] | |
|
well, had a few issues and not exactly what i was hoping for but nonetheless a pretty good day. was planning to do all 3 triple tri rides = 100km + home to lake gin + transitions in between = approx 125/130km?? ambitious but achievable i thought. cruised out to lake gin. im not addicted to coffee or anything but just need to have one everyday so i found a little place black pepper which looked ok and enjoyed the calm before the storm. coffee unfortunately turned out to be shit but sometimes cafeine is cafeine. started first ride pretty solid. course always seems to change so i took my best guess from what i remembered. down round aranda hill, round blackie. push bike hill was as bad as ever, i cant believe how steep that thing is, can barely walk up in cycling shoes. topped out. track down from car park to water tank has really gone to the shit, rocks and logs everywhere make it pretty tough. lost the plot and ended up with a saddle up my arse and chain rings cutting my ankle, nice. got to the end of bruce ridge, tried to unclip at the gate and foot wouldnt come out, so fell over. had to take the shoe off and undo my pedal. had lost a screw and the remaining one was so jammed up i couldnt do anything with it. so took the cleat off and rode 1 legged to bike culture in oconnor. mate adam fixed us up with a shiny new set of cleats. had ridden 1:20 when i bailed on the first leg. not super special but a pretty reasonable time to there. quick snickers and sprite from the IGA then down to the lake for next leg. ANU open day was on so lots of excited parents dragging kids rounds and dangerous L-platers trying to run me over. got going pretty good again. dairy farmers no problem. missed a turn getting down to the pipeline so had to improvise cross country style to get down to coppins crossing. the infamous bluetts magpie was out of hybernation and pumped for another season of swooping. suffered a bit up stromlo actually but did get to see a MTBer stack it on the rocky single track as i was struggling up the mt. flatted flying down hill, bugger. my pump was having massive issues and could barely get enough air in to ride on. rode for a bit but felt like the tyre was going flat again. tried putting some more air in but the pump was just farked. was super frustrated and lost the motivation so put me tail between the legs and got a lift home to get cracking on an assignment. rode (before flat) for about 1:15. bit of a shame but really was feeling good and riding reasonably solid for those 2 bursts. this is the 2nd time ive started this ride and not finished. gotta fix that sometime. | ||
| C • good effort 1 | ||
Friday Aug 24 | ||
| Cycling 2:05:00 [3] | |
| cut off pete with kez and devil. pretty cruisey, cracker morning, good times. saw frogga walking down northbourne, the hernia was looking good. | ||
Wednesday Aug 22 | ||
| Running warm up/down 30:00 [3] | |
| long warm up and warm down round uni plus part of the run to kezs before i CBFed and walked. | ||
| Orienteering intervals 33:00 [3] | |
|
cockatoo training. was meant to be cockatoos training but i was the only one who turned up. feel kinda bad for rob who organised it. good session. about a 5km course round uni. i split it up into 4 roughly equal ints and ran each with 2mins rest. speed felt good but ive never navigated so badly on a map i should really know like the back of my hand. i guess in my defence it was night and the map was almost as old as me. spent most of the time running in circles around trees and buildings trying to find the little control numbers rob had taped up. even though i knew i was in the right spots thought id better at least spot the thing given he went to the effort of putting them out. thanks mate. scared heaps of college girls off to the sports hall to watch intercol volleyball....they dont like people sprinting around with bright headlamps. | ||
| C • ?? 1 | ||
Tuesday Aug 21 | ||
| Netball 40:00 [3] | |
| short players again. was in centre so worked pretty hard. | ||
Monday Aug 20 | ||
| Cycling 1:10:00 [3] | |
| cruise round lake with kez. slow and steady, more slow than steady. | ||
| Cycling (MTB) 2:45:00 [3] | |
| as sheppa would say......fark me!
stromlo night ride with a mate from bike culture and the boss there. met 2 others at stromlo. rode to bike culture and the boys were stuffing round heaps so we had to fang it over there. 28 mins from oconnor to the stromlo pavilion. ive seriously never moved so fast on the bike. rode the main track. glad to have ridden it on saturday. cut a little off at the end cos a dude broke his chain after a nice stack and even the mechanics could only 1/2 fix it. got to ride 20 mins or so on adams beautiful salsa dos niner 29er. seriously incredible bike. 11kg with a real comfy 1 inch no pivot rear end...works using scandium rear stays, bit concerning when u can feel the back of it flexing. full XTR and every mod con u could imagine. pretty happy i didnt crash! stupidly took no food and was nearly seeing stars riding back round the north side of the lake. good hit out today. | ||
Saturday Aug 18 | ||
| Cycling 4:20:00 [3] | |
| reasonably big one today, off yet again little sleep. oh well, more of a challenge this way i guess.
rode over to stromlo early and did 25mins cruising round trying to get some life into me. met acejase and crazy dave and we rode the corc main trail. really impressed with the track actually. bit of everything with some fast, smooth flowing sections and some real technical and demanding bits. scott 24hr is gonna be awesome....Cmon team sub zero!! messed around a bit in stromlo after the lap, thru deeks and over to dairy farmers. rode the hills pretty solid just to test the legs. finished with a bit of the bruce ridge single track but jase both had only one thing on our minds.....tilleys. thought we owed it to ourselves to test run the special porridge. enjoyed it but i think if i hadnt been shagged and in real need of a good hit of energy i would have struggled with it. just too many conflicting flavours going on in there. 'sensory overload' was the concensus between jase and myself. getting real sick of the taped up shoes, they are in a real bad way. went to bike culture and picked up some bargain nikes for $25. thanks for the tip dave. happy with the ride. think the form is coming together. few more probably 2 more long rides before the 100km and then find some running legs for oceana champs. | ||
Friday Aug 17 | ||
| Running 45:00 [3] | |
| ints.
did 6 X 3mins on 1 rest. lunch had some big issues staying down. either i was working hard or nandos didnt agree with my stomach. | ||
Wednesday Aug 15 | ||
| Cycling 1:40:00 [3] | |
| time is just a guess, still cant find my wrist watch.....shame, its been the best $2 job ive ever owned. nice morning hit out with kez. he decided to sleep in and leave me having to chat to the awkward guy on the recumbent who seems to love hanging out at the acton ferry terminal even more than we do.
rode round lake, up stromlo and into yara for breaky at Beess and Co. good find, enjoyed the muesli. coffee was boarderline but passable. kez pointed out my seat looked lower, must have been slipping real gradually cos id never noticed. after fixing it up (bout an inch) i felt like the throttle choke had been released and had another 20% power. better watch out mate! | ||
| C • dump the seat leave the tube 2 | ||
Tuesday Aug 14 | ||
| Running 45:00 [3] | |
| evening run on red hill.
couldnt find me farkin watch cos was planning an interval session. heading up mlb avenue the run was rapidly looking like becoming a bludge, feeling sluggish and was getting dark and cold rapidly. ended up trying to do some hills. picked a trail heading straight up the hill from the mugga way fire trail to the lookout with the parliment house map. planned 3 but was so shattered after 2 i couldnt handle the prospect of a 3rd in what was nearly pitch black. i think in hindsight this was too tough an int to be suitable for this kind of session. disappointing run. on the plus side i feel pretty good after c2s on sunday. | ||
| Netball 40:00 [3] | |
| finally had a full team! still lost but.... | ||
Monday Aug 13 | ||
| Running 38:00 [3] | |
| lunchtime recovery from uni up into bot gardens and black mt.
body wasnt working that well today, tired and a bit sore. | ||
Sunday Aug 12 | ||
| Event: City2Surf | ||
| Running 1:05:30 [3]14 km (4:41 / km) | |
| city 2 surf.
what a blast of a day. first time running this race and i had a ball. A combination of bad decisions led to me getting precious little sleep last night but i still wanted to make sure i had a solid run. was in the HSBC start which was the last start before back of the pack.....so there was a LOT of traffic. its hard to imagine 60000 runners unitl youre there and see it in person. was about 25-30 rows back in this start so wasnt too bad getting over the start. a few deft pedestrian pathway manouvres ensured a relatively clear path but unfortunately after abou 1.5km we hit the back of the next pack and the shit fight started. spent more time running sideways than forward sometime. really wanted to smash heartbreak hill so put in a strong effort there, having others really struggling kind of helps here, makes you seem so much faster. HB hill is all ppl talk about but the course is really undulating the whole time and i think to run a solid time you really have to push on these smaller rises and not just focus on the one decent climb. had a few blah kms and had almost decided just to cruise into the finish, but having other runners picking it up with 2km to go and remembering how much work id done to get through some traffic convinced me to put in a respectable finish. not the fastest 14km ill ever do but pretty happy considering. the heat totally smashed me....i felt a bit messed up at the finish before rehydrating. this race has such an incredibly festive atmosphere. aweome crowds line the track and there was even a rock band belting out some tunes from the balcony of a pub...classic. soaked up the atmosphere at bondi for a bit before i cracked the shits at the enormous crowds so hit up a thai place in newtown for lunch before heading home. ripper weekend....... | ||
Saturday Aug 11 | ||
| swimming (in ocean) 10:00 [3] | |
| drove up to syd with a mate this morn and decided to hit up bondi it was such nice weather!! absolute ripper day. she didnt want to swim but nothing was stoping me....not really training i guess but i did get my heart rate up a bit.
drove the end of C2S course coming back into uni. cant say im looking forward to heartbreak hill....at least the heart rate should already be up cos it aint flat up till there! | ||
Friday Aug 10 | ||
| Cycling 2:10:00 [3] | |
| pete with kezza.
awesome morning, shame bout the wind. felt good. got home at 822 and managed to get out the door at 830 to get to work! | ||
Wednesday Aug 8 | ||
| Cycling 1:40:00 [3] | |
| sth side jaunt with kez.
nice morning, finished at the double shot and ran into acejases better half....i want to know where the worse half was though?? | ||
Tuesday Aug 7 | ||
| Netball 40:00 [3] | |
| biggest loss ever tonight.......5 vs 7 didnt help tho | ||
Monday Aug 6 | ||
| Note | |
| (rest day) | ||
| feel like ive been on the edge for 2 weeks now. yesterday didnt really help so will just chill out today.
dreamt last night that i ran into mike tomolaris and phil ligget in a parisian bakery.....dont even know what i was doing in paris but clearly ive had too many late nights watching cycling. | ||
Sunday Aug 5 | ||
| Cycling race (MTB) 4:30:00 [3]84 km (3:13 / km) | |
| 8hr working week series mtb race at sparrow hill.
filled in for a mate in a pair. what an awesome day out!!! the track was 12 km, matt was coming back from an injury so just seeing how he went. i double lapped all day and then finished with a single for a total of 7. started out too fast, the excitement of these things always gets to me. plus i was incredibly pumped after watching the doco on craig gordons win at the world 24hr mtb champs last year. that guy showed what it means to suffer.....inspirational. first 4 laps felt unreal, strong, plenty of power in the legs and working on the technical side of it. struggled a little on the 5th but eased into it and after hitting a redbull and gel towards the end had the wings out for the 6th. flatted 1/2 way thru which was a real shit, pump gave me some grief as well and some little punk riding past yelled out "hope you have fun fixing it"......if id caught him im pretty sure i would have tried to bash him.....or at least push him off the track. REALLY didnt want to do the 7th. felt pretty shattered but got through it alright. encouraging result. definately felt like i was improving on the single track (except when i got too tired to control my bike very well) and was feeling got on the hills.....couldnt ride for shit descending unfortunately. looking forward to the aroc 100km in few weeks time and the scott 24 later in the year. its spa time now....ive earnt it | ||
Saturday Aug 4 | ||
| Running 55:00 [3] | |
| shoes: 2110s | ||
| ints up on red hill.
10 X 90secs with 30 recovery. on trails in the north then ended at the lookout. I was really regretting breakfast by the end of them. ITB/hip flexor doesnt feel good at all. i think it might be from skiing 2 weeks ago.....i seem to remember giving them a good workout that day. was stopping a lot to stretch it, hopefully it comes good. nice day out. looking forward to a mtb race im doing 2moro | ||
Friday Aug 3 | ||
| Cycling 1:15:00 [3] | |
| bit of a shocker this morning. slept like poo again so left the house pretty early to head to the sub. started raining on the way. the boys werent super keen to ride in the wet so bailed on jase and devil.
kez and i ended up going for a jaunt up federal hghwy and back. soaked to the bone by the end. not super fun but glad i got out and did something. homemade pancakes and coffee were amazing. plus jeans for genes day makes getting paid to scratch my bum at work so much easier :) | ||
Wednesday Aug 1 | ||
| Cycling 1:50:00 [3] | |
| ride with kez. woke up really early so just got ready and messed around near the lake for a bit before meeting up. rode west and central basin then 2 reps up mt pleasant before going to essen. absolute debacle with power outage spoiling our chance to christen the cinnamon and fig porridge, next time i guess | ||
| C • coordination 2 | ||