Training Log Archive: KezIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Running warm up/down 10:00 [2]
Orienteering race (ACT Long Champs) 1:45:00 [5] 15.4 km (6:49 / km)
1'43'32 3rd behind jules(12min) and sheppa(6min)
Few minutes lost and a bit sloppy in parts but happy to run a fairly solid race.
Don't like being so far away from the lead but considering the last 6months its not so bad.
Wanted to keep a little bit in the tank for tomorrow, was worried I wouldn't be able to but managed to feel ok at the end.
Knees a little sore tho... down hill was a killer for the cycling legs.
Few minutes lost and a bit sloppy in parts but happy to run a fairly solid race.
Don't like being so far away from the lead but considering the last 6months its not so bad.
Wanted to keep a little bit in the tank for tomorrow, was worried I wouldn't be able to but managed to feel ok at the end.
Knees a little sore tho... down hill was a killer for the cycling legs.
Saturday Sep 29, 2007 #
Event: Oceania Champs Carnival
Running 30:00 [2]
Nice morning cruise up to Bruce ridge
Friday Sep 28, 2007 #
Cycling (Tour de Pete) 1:50:00 [2]
From my experience it was a record bunch on the Pete, 10! It helped to avoid some of the annoying wind. The pace was pretty cruisy but not like it as much as it used to be.. good balance. First morning ride without tights:o) nice
Thursday Sep 27, 2007 #
Running 1:00:00 [3]
Orienteering Ints on Bruce Ridge. Ran over from Jo and Sheps. Jo, Shep, Andy, Seb and BJ 8x short leg and back relay style. Bit rough wit on the direction... need to focus on that a bit more on races coming up.
More Importantly, my Sunbeam em480 coffee grinder arrived today!! It looks wicked. It was a nice surprise after a long day:o) Now I just can't wait to pick up some beans on Saturday and start brewing some serious stuff!
More Importantly, my Sunbeam em480 coffee grinder arrived today!! It looks wicked. It was a nice surprise after a long day:o) Now I just can't wait to pick up some beans on Saturday and start brewing some serious stuff!
Wednesday Sep 26, 2007 #
Cycling (Tour de Gus') 2:40:00 [3]
.... without the Gus' again.
Feeling very lazy on the bike, got massively dropped out of Cottor and was pretty glad to arrive at work... strange:os
Time includes commute home.
Feeling very lazy on the bike, got massively dropped out of Cottor and was pretty glad to arrive at work... strange:os
Time includes commute home.
Running 40:00 [2]
Up through Bruce Ridge with Fel, Jules and BJ.
Tuesday Sep 25, 2007 #
Running warm up/down 34:00 [3]
and recovery
Running intervals 16:00 [4]
8 x 2min(90%) with 1min recov Black Mt and Bruce ridge.
Felt pretty good today bit fresher then normal, the rest day obviously helped and it was the first time I havn't felt training fatigue in a while.
Felt pretty good today bit fresher then normal, the rest day obviously helped and it was the first time I havn't felt training fatigue in a while.
Monday Sep 24, 2007 #
Pilates (Jade) 1 [5]
Felt like I needed a rest so just did Jade today.
Sunday Sep 23, 2007 #
Orienteering 1:50:00 [3]
Out at Glendale with the Hoggster. Good course thanks to Jules. On the way up to the top section we did a control each explaining what we were doing. Really good start to get into the map. Then did a couple of smaller loops up the top. Was going pretty easy, trying to run cleanly. Went pretty well except one control when getting tired and lost concentration. It was worth while taking it easy and getting back into the map and feeling in control. Needed this before Oceania. Ankle is top notch!
Saturday Sep 22, 2007 #
Running warm up/down 40:00 [2]
Running tempo 20:00 [4]
2x 10min 5 min in between 1st one up Ainslie and the second was mostly downhill and flat.
Early morning meant the legs were feeling pretty heavy at the start but got going better at the end.
Early morning meant the legs were feeling pretty heavy at the start but got going better at the end.
Cycling (MTB) 1:30:00 [3]
Stromlo with Jules. Got my first and probably last training in before the Scott. The bike went through some major changes before the start. New pedals (Spds), new tyres, new seat post and a new link in my broken chain.
Felt like a new bike and it actually made it more fun! I had grip, I had a better riding position and I had more power in my pedals.
Stromlo is looking good for the Scott... should be fun!
After 90mins though I was feeling pretty tired and I think my kidney may have been jolted out of place at one stage.
Felt like a new bike and it actually made it more fun! I had grip, I had a better riding position and I had more power in my pedals.
Stromlo is looking good for the Scott... should be fun!
After 90mins though I was feeling pretty tired and I think my kidney may have been jolted out of place at one stage.
Friday Sep 21, 2007 #
Cycling 1:45:00 [3]
Tour de pete... big crew today, with a few first timers. Feeling pretty stuffed at the moment... kind of went on a little detox post 70s disco so haven't recovered well from the last few trainings. The pannies were the first step to recover tho... however sheps grass looked a little greener when I saw his french toast. Looked yummo!
Thursday Sep 20, 2007 #
Running intervals 10:00 [5]
8 x 400m Dicko oval with BJ. No improvement on the track since last time I've been, still a ankle breaker but I survived without a twist which is better then pre surgery.
did 73sec, 77, 76, 75, 76, 75, 75, 76. 1 min recovery.
Happy to stay at an even pace even if struggling to run quick.
did 73sec, 77, 76, 75, 76, 75, 75, 76. 1 min recovery.
Happy to stay at an even pace even if struggling to run quick.
Running warm up/down 35:00 [2]
and recov
Wednesday Sep 19, 2007 #
Cycling (Road) 2:40:00 [3]
Tour de Gus without the Gus. Had to go to DFAT instead for their $4 banana bread and $2 coffee. Didn't quite hit the spot like Gus' but still good value!
Was worried about lasting the distance because I was hungry before the ride started and the cows in the paddock near coppins just made it worse!
Still managed to work pretty hard for most of the ride, did die a little towards the end tho. Happy to feel buggered after a few easy days... and a bit more motivated at least.
Time includes commute home, Im going to do later.
Was worried about lasting the distance because I was hungry before the ride started and the cows in the paddock near coppins just made it worse!
Still managed to work pretty hard for most of the ride, did die a little towards the end tho. Happy to feel buggered after a few easy days... and a bit more motivated at least.
Time includes commute home, Im going to do later.
C • Cows?!? 10
Running warm up/down 20:00 [2]
Orienteering intervals 30:00 [4]
Around ANU, hard for 4 controls easy for 1. 24 controls I think. Good turn out, with Shep, BJ, Shep, Matt Parton, muzza and Jas... oh and how could I forget the hoggster.
Feel like I'm struggling running quick at the moment.... but it is coming together. Still recovering from the morning.
No problems with the leg.
Feel like I'm struggling running quick at the moment.... but it is coming together. Still recovering from the morning.
No problems with the leg.
Tuesday Sep 18, 2007 #
Cycling warm up/down (Wind trainer) 20:00 [2]
Cycling (Wind trainer) 20:00 [3]
Mona Fartlek... wasn't really pumped for this session... struggling to be pumped for much in life at the moment... Good news is the leg is feeling better and should be good to go again tomorrow.
Monday Sep 17, 2007 #
Cycling 1:10:00 [3]
With Jules up to cook through coppins and back around the lake. Nasty southerly in the first half but it meant we flew home.
Pilates (Jade) 1 [5]
Got in some pilates... its been too long!
Sunday Sep 16, 2007 #
Running 25:00 [3]
Was set to go out for a long run with Ben and Sebba... recovered well from disco fever but right leg shin splint was a bit sore after 15min so decided to head back with Ben after he rolled on his ankle. Not a good morning for the Rattray boys.
Have been managing the leg over the last 2 weeks or so but today I decided a long run was too much. Hopefully a couple of days running rest will help it recover
Have been managing the leg over the last 2 weeks or so but today I decided a long run was too much. Hopefully a couple of days running rest will help it recover
Saturday Sep 15, 2007 #
Event: 70's Disco
Cycling 2:15:00 [3]
Saturday bunch ride from Woden. Was cool to be part of such a big pack for the first time... except waiting at all the lights and a couple of flats. Pack road off when greeny got a flat... bastards! Still was a big hit out through Gungahlin... I maxed and dropped back on the first hit out, learnt a lesson! caught up at horse park lights and then hit it again along horse park... was happy to just stick to the wheel cause we were flying. Everybody was starting to crack a little at the end, which made me feel alright about my form... it wasn't just me that was working my arse off.
Running 30:00 [3]
Run with Ben and Sebba in Lane cove around Bens... good warm-up for the disco dance off!
Friday Sep 14, 2007 #
Cycling (Tour de Pete) 1:50:00 [2]
Good old full tour de pete, has been a while since I have done the whole thing. Absolute treat with warmer weather good crowd and cafe time at sfoglia.
Running 30:00 [3]
Bruce Ridge, didn't plan on this run but the guilt from eating so much choco and cake mixture got to me. Did well to hold down the cocktail of cake mixture and a double espresso tho.
After a day of taste testing I can recommend the dips and cakes for the 70's party Saturday night;o)
After a day of taste testing I can recommend the dips and cakes for the 70's party Saturday night;o)
Thursday Sep 13, 2007 #
Running warm up/down 21:00 [2]
Running intervals 24:00 [4]
16x 1min 30sec jog recov
Lunch time run over kings -commonwealth bridge, lennox gdns and telopea park. Head wind was a bit tough at the beginning really felt like I was fighting each stride, got moving better towards the end tho.
Lunch time run over kings -commonwealth bridge, lennox gdns and telopea park. Head wind was a bit tough at the beginning really felt like I was fighting each stride, got moving better towards the end tho.
Wednesday Sep 12, 2007 #
Cycling 1:15:00 [2]
Missed the Tour de Gus train by 5mins... didn't matter too much as I was just doing a shortish ride. Coppins then west side of lake. Moving very slow. Been enjoying the running lately, riding felt like a chore!
C • gus' 1
Orienteering (Night) 50:00 [3]
Night O on red hill, 50min included warm up/down.
Felt pretty good, but couldn't keep up with Jules on the dodgy rocky downhill. Not feeling that comfy on the ankle yet... pretty good considering because doesn't get rougher then redhill at night.
Pretty straight forward navigation so no real mistakes just drifted wide on the approach to a few.
Felt pretty good, but couldn't keep up with Jules on the dodgy rocky downhill. Not feeling that comfy on the ankle yet... pretty good considering because doesn't get rougher then redhill at night.
Pretty straight forward navigation so no real mistakes just drifted wide on the approach to a few.
Tuesday Sep 11, 2007 #
Note
(rest day)
Early morning drive back to Canberra and the harsh reality of work and chilly weather:o( Got in some much needed afternoon stretching tho.... tightish ITBs
Monday Sep 10, 2007 #
Running 18:00 [2]
Warm up/down
Running tempo 27:00 [4]
Don't really know where this came from. Got up early before everybody else and bolted out the door along port douglas beach to the top of the port douglas look out. jogged around for a bit then sprinted back down the beach until my exit. Then went for a lovely swim in the sparkling morning sunshine.
Roughly 1x 15min and 1x 12min heart rate was medium 170s on first and low to medium 180s on the second.
PS don't ever go to Port Deli in Port Douglas! The coffee was terrible! Worst I've had in a long time. I couldn't drink it! I told the owner so, he didn't appreciate it.... I think he was scandi.... explains a lot about the poor coffee. The day improved tho with a trip up to the Tablelands... the home of ozzie coffee.
If ever in Port Doug go to Re:hab they have great coffee and a cool vibe!
Happy Birthday MUM!
Roughly 1x 15min and 1x 12min heart rate was medium 170s on first and low to medium 180s on the second.
PS don't ever go to Port Deli in Port Douglas! The coffee was terrible! Worst I've had in a long time. I couldn't drink it! I told the owner so, he didn't appreciate it.... I think he was scandi.... explains a lot about the poor coffee. The day improved tho with a trip up to the Tablelands... the home of ozzie coffee.
If ever in Port Doug go to Re:hab they have great coffee and a cool vibe!
Happy Birthday MUM!
Sunday Sep 9, 2007 #
Running 1:20:00 [3]
Cape tribulation beach north with Mace & Bro. Still struggling to find some good walking trails/tracks to run along in the Daintree... must be a minimal impact thing. Tried finding some water hole along a creek that came off the shore line but couldn't so just ended up running north along the beach around a few headlands. Some rockhopping was needed which really gave the day an adventure racing feel, since we did some paddling earlier.
Another great day up north! Saw some turtles in the water... no sharks or crocs tho.
Happy Birthday Bro!
Another great day up north! Saw some turtles in the water... no sharks or crocs tho.
Happy Birthday Bro!
Saturday Sep 8, 2007 #
Running (Mona) 25:00 [2]
Warm up/down
Running (Mona) 20:00 [5]
Mona on Port Douglas Beach with Bro. Awesome start to a day before heading out to the Reef. Felt fit but slow.
Running 30:00 [3]
Port Douglas Beach south direction with Bro. Was a good recovery after a day on the Great Barrier Reef! What a ripper, started with seeing a hump back whale and calf having a play on the way to the reef. Coral and fish were awesome and the weather was pretty spot on as well.
Friday Sep 7, 2007 #
Running 30:00 [3]
Couldn't really find any good running trails in the daintree but found a 2.5k loop and 800m board walk. A real rough track run with Ben and Mace... First half was spent scaring Mace of the Casuarie after we saw how big its poo was, she didn't need much more scaring tho. We got to see one after, I wouldn't want one chasing after me!
Thursday Sep 6, 2007 #
Running 15:00 [2]
Arrived in Port Douglas, beautiful warm 28C so couldn't resist going for a run on the beach. Unfortunatly 15min was all I could handle due to constant toilet breaks :os
Wednesday Sep 5, 2007 #
Cycling (Road) 1:30:00 [2]
Up to cook, through coppins back around lake to Gus' with Sheppa, AceJase and Liggo.
Pretty cruisy ride which was good for me... feeling bit better then yesterday but still not great. Energy is lacking badly, can't remember last 8hr sleep I had.... not since I started back training anyway...hhmmm maybe July.
Seriously pumped for the trip to Port Douglas tomorrow!
Pretty cruisy ride which was good for me... feeling bit better then yesterday but still not great. Energy is lacking badly, can't remember last 8hr sleep I had.... not since I started back training anyway...hhmmm maybe July.
Seriously pumped for the trip to Port Douglas tomorrow!
Tuesday Sep 4, 2007 #
Orienteering 40:00 [3]
First time back in the terrain, grabbed a Black Mt map with an old course on it. Ankle felt good but I felt terrible, no energy at all, even walking in spots. Don't know why, ate and slept well yesterday... maybe getting a little sick?? I hope not:o(
Monday Sep 3, 2007 #
Cycling (Easy) 1:10:00 [2]
Nice Morn cruise around the lake (looked like glass) with sheppa.
Back to mine for a long black each plus some yummo porrage.
Back to mine for a long black each plus some yummo porrage.
Pilates 1 [5]
Good old Jade on the dvd. Feeling tired and lazy tho...
Sunday Sep 2, 2007 #
Running 1:20:00 [3]
Oops 80min instead of the planned 75. I'm sure not too much harm tho. With Bro, Wisby and Sheppa, over blackie and to Macquarie. The espresso beforehand really helped but started wearing thin in the last 10min or so. Nice to get in a longish run!
This arvo, got into a flat white with the new machine. Awesome frothing power.. now to perfect the latte art!
This arvo, got into a flat white with the new machine. Awesome frothing power.. now to perfect the latte art!
Saturday Sep 1, 2007 #
Cycling 2:30:00 [3]
Coppins, Urriara , Cottor with Bro and Sheppa. The pace seemed to be on early but calmed down a little and feeling much better then yesterday.
Running 30:00 [2]
Easy run to Southwell Park 5 x run throughs.
Fired up my brand new coffee machine! Sunbeam em6910. After a good flush of the system had a classic double espresso, hit the spot... then I had a long black... was slightly lacking on flavour and then a bit later another long black, an improvement. The supermarket grind coffee just isn't fine enough to get a true espresso tho. Can't wait to get the matching grinder! Barista Kez!
Fired up my brand new coffee machine! Sunbeam em6910. After a good flush of the system had a classic double espresso, hit the spot... then I had a long black... was slightly lacking on flavour and then a bit later another long black, an improvement. The supermarket grind coffee just isn't fine enough to get a true espresso tho. Can't wait to get the matching grinder! Barista Kez!