Training Log Archive: nickiIn the 31 days ending Jul 31, 2009:
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| 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 | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||
Friday Jul 31, 2009 #
Running 1:00:00 [4] 12.2 km (4:55 / km)
Still sick, jetlagged and un-acclimatized but determination is spewing forth like never before. It must be something about being back on my familiar training gound.
warm-up/cool down
4 x 4min tempo effort @ 4:20, 4:25, 4:25, 4:30
2 min run-through recovery @ 5:25
Still off my pace but feeling confident that it will come back.
For the first time in ages my lungs ran out before my leg speed.
A beautiful morning in Calgary and feeling REALLY good about being back.
warm-up/cool down
4 x 4min tempo effort @ 4:20, 4:25, 4:25, 4:30
2 min run-through recovery @ 5:25
Still off my pace but feeling confident that it will come back.
For the first time in ages my lungs ran out before my leg speed.
A beautiful morning in Calgary and feeling REALLY good about being back.
Walking 10:00 [2]
Run cool-down
Road Biking 1:25:00 [3]
Thursday Jul 30, 2009 #
Running 1:00:00 [3]
Today's run could have gone any way - I'm jetlagged, sick, unfit and am back at 3000 ft above sea level. I expected the worse. But it wasn't actually too bad. I spent the whole time thinking about how nice it was to be back in Calgary and training on Nose Hill and how I'm more determined than ever to get back into racing shape asap.
Wednesday Jul 29, 2009 #
Note
Let's call this a travel day. If only there was any training benefit gained from the 35-hrs of suffering spent sitting on a jet plane or in transit.
Tuesday Jul 28, 2009 #
Road Biking 1:15:00 [2]
Sunday Jul 26, 2009 #
Adventure Racing (TEVA) 3:50:00 [3]
Time approximate.
Glad to get the 3 min head start after John's stellar beep test. Lost it instantly while looking around the bush randmonly for first flag. "Approximately 30 m NW of track bend on non-existent feature"........what's with that???
Had a decent start. My commuter/shopping bike wasn't exactly ideal for the occasion and I had 2 major stacks, one of which caused me a fair bit of grief. Mostly I just tried to keep the bike upright and John in our sights up ahead. Came back into the main TA area with only two other sets of bikes in front of us. Headed out on silly shelter building exercise and made stupid decision to collect $170 of cash to purchase a full tent, which was a total overkill and wasted us at least 30 minutes. It also landed us back in the pack of teams. Second mountain bike-O section and foot-O went well and felt smooth. 3rd mixed team, just moments behind 2nd (dang it!!!). 5th overall. Sounds like a repeat finish from Aussie Rogaine Champs.
Glad to get the 3 min head start after John's stellar beep test. Lost it instantly while looking around the bush randmonly for first flag. "Approximately 30 m NW of track bend on non-existent feature"........what's with that???
Had a decent start. My commuter/shopping bike wasn't exactly ideal for the occasion and I had 2 major stacks, one of which caused me a fair bit of grief. Mostly I just tried to keep the bike upright and John in our sights up ahead. Came back into the main TA area with only two other sets of bikes in front of us. Headed out on silly shelter building exercise and made stupid decision to collect $170 of cash to purchase a full tent, which was a total overkill and wasted us at least 30 minutes. It also landed us back in the pack of teams. Second mountain bike-O section and foot-O went well and felt smooth. 3rd mixed team, just moments behind 2nd (dang it!!!). 5th overall. Sounds like a repeat finish from Aussie Rogaine Champs.
Friday Jul 24, 2009 #
Running 2:15:00 [2]
Cape to Cape Trail run from Yallingup to Little Bears Beach and back
Thursday Jul 23, 2009 #
Road Biking 2:30:00 [3]
Actually not sure how much total time riding as we were out for nearly 3.5 hours but had 2 coffee stops. Great morning of riding with Matty, Chip and John.
Wednesday Jul 22, 2009 #
Running 1:37:00 [3] 19.8 km (4:54 / km)
Home - Brighton Beach - Watermans - Trigg Bushland Reserve - Lake Gwelup with ! in the rain.
Road Biking 1:10:00 [3]
late afternoon loop down through Claremont and then up coast with John.
Tuesday Jul 21, 2009 #
Walking 1:20:00 [1] 10.0 km (7.5 kph)
Karijini Eco Retreat to bottom of Knox Gorge and back for swim
Monday Jul 20, 2009 #
Walking 2:00:00 [1] 12.0 km (6.0 kph)
Weano Gorge back to Eco-Retreat campsite
Miscellaneous 3:00:00 [1]
Took ! on a canyoneering adventure: Knox Gorge double jump (slide and abseil), Red Gorge swim, Hancock Gorge climb out. Very awesome.
Sunday Jul 19, 2009 #
Note
A very lazy day of tramping through Dales Gorge, swimming, and sunset watching.
Saturday Jul 18, 2009 #
Running 40:00 [3] 7.5 km (5:20 / km)
A run out on the red dirt roads to run off the plane legs.
Friday Jul 17, 2009 #
Running 1:30:00 [3] 16.5 km (5:27 / km)
Finally FINALLY, I'm feeling like 90 minutes of running is actually comfortable again. There is hope that I'll be a runner again.
Swimming 50:00 [2] 2.5 km (20:00 / km)
I consider myself quite the connisseur of swimming pools having tested countless ones around the world, and I continue to uphold that Challenge Stadium outdoor 50m, 10 lane pool is the BEST there is. Nothing but pleasure, especially under lights on a cold wintery night when you have the entire pool to yourself. Yes!
1000 m swim (just under 17 min which is very reasonable considery my lack of training)
200 m mixed fly, breast, back, drills
100m, 200m, 300m, 300m, 200m, 100m
100 m cool down
1000 m swim (just under 17 min which is very reasonable considery my lack of training)
200 m mixed fly, breast, back, drills
100m, 200m, 300m, 300m, 200m, 100m
100 m cool down
Wednesday Jul 15, 2009 #
Running 30:00 [3]
lighthouse hill climb x 2 as sun was rising on long day of driving to come. off to kalbarri today. LOVE kalbarri!!
Tuesday Jul 14, 2009 #
Walking 2:10:00 [2]
with intermittent run breaks along soft sandy beach
Monday Jul 13, 2009 #
Running 1:05:00 [4]
Repeats up the lighthouse road hill x 5
6:08
5:48
5:23
5:56
5:43
Warm up and cool down along beach.
FINALLY, I felt like myself again. Hopefully the feeling stays around. Loved every minute of it and had a bounce in my step and actually felt fit. The view was amazing as the sun was rising over the point.
6:08
5:48
5:23
5:56
5:43
Warm up and cool down along beach.
FINALLY, I felt like myself again. Hopefully the feeling stays around. Loved every minute of it and had a bounce in my step and actually felt fit. The view was amazing as the sun was rising over the point.
Sunday Jul 12, 2009 #
Running 1:19:00 [3] 14.0 km (5:39 / km)
Slow slow slow.....along the beach so it was a little soft.
Walking 25:00 [3]
Walk break
Saturday Jul 11, 2009 #
Running 45:00 [5] 7.0 km (6:26 / km)
10 x 400 m
1:29
1:28
1:33
1:30
1:42
1:32
1:46
1:35
1:47
1:31
about 1 min RI. It was upwind in one direction. Started to die around set 5-8 because the wind was getting really strong.
1:29
1:28
1:33
1:30
1:42
1:32
1:46
1:35
1:47
1:31
about 1 min RI. It was upwind in one direction. Started to die around set 5-8 because the wind was getting really strong.
Crossfit/Gym/Weights/Core 15:00 [1]
Core
Friday Jul 10, 2009 #
Walking 2:30:00 [2]
Left the house this morning for a stroll along the beach, but it was so nice I just kept going and going and going.
Yoga 45:00 [1]
Thursday Jul 9, 2009 #
Running 1:05:00 [4] 13.0 km (5:00 / km)
2 x 3 km @ 4:45 pace.
The rest was just over 5:00 pace.
Felt cruddy in the humid weather.
The rest was just over 5:00 pace.
Felt cruddy in the humid weather.
Paddling 1:00:00 [2]
Up Yardie Creek gorge and then out into the ocean riding the tide, plus some fun kayak surfing.
Wednesday Jul 8, 2009 #
Crossfit/Gym/Weights/Core 5:00 [3]
Completely superfulous but I had to log the 5 minute of hard reeling that I did in order to land my first ever 71 cm, 8.5 kg Red Emporor off the Murion Islands. Yummmm......!! A few hours later it was on my BBQ.
Tuesday Jul 7, 2009 #
Note
Not sure if it is training but wanted to log today's adventure. Swam with manta rays, whale sharks, turtles, colour fish, giant potato cod, jelly fish that were bigger than me and.........a HUMPBACK WHALE (completely by accident).
Monday Jul 6, 2009 #
Running 1:50:00 [3]
No idea how far or how fast, but who cares when you are running along the beach with the sun rising at Exmouth!!
Sunday Jul 5, 2009 #
Running 40:00 [3]
Speedy early morning roll before making the final 400 km drive to Exmouth
Saturday Jul 4, 2009 #
Note
Drove from Perth to Carnavon today. Feel like crap from sitting in the car all day. Might try and do a short run in the morning before making the final 400 km up to the lovely Exmouth. It's nice to feel warm again.
Friday Jul 3, 2009 #
Swimming 45:00 [2] 2.1 km (21:26 / km)
Brrrr......Bold Park outdoor pool on a chilly wintery morning. I got to watch the sunrise while I swam though. The water temp. was bearable but the dash to and from the unheated changerooms was a struggle. Definitely a good way to wake oneself up before one's LAST day of work. Woohooo.....holidays to Exmouth!!!
Thursday Jul 2, 2009 #
Running 33:00 [4] 7.0 km (4:43 / km)
Solid tempo effort around Herdsmen Lake this morning. Watched the sunrise through the mist and stream colour across the glassy water and vibrant birdlife - magic!
Running 30:00 [3] 5.5 km (5:27 / km)
Warm-up/Cool-down
Walking (Commute) 1:10:00 [1]
Late again, so super fast speed walking this morning....in the sunshine....finally.
Miscellaneous 30:00 [2]
Lots of paddling and flailing today. And one BIG dumping that had me gasping for air. But I got to watch the sunset from my surfboard on a spectacular winter evening.
Wednesday Jul 1, 2009 #
Running (Intervals) 1:05:00 [5] 11.5 km (5:39 / km)
6 x 1 km RI: 90 seconds
4:18
4:23
4:19
4:17
4:19
4:21
30 min warm-up/cool down.
Anyone who missed the exact moment that the sun broke through the morning shower at Lake Gwelup with the kookaburras calling and the other bird-life frollicking in the beautiful wetlands, with the water beading off the grass and the air as still as ever, with your heart pounding through you chest because you just finished your last km interval.......missed starting out the day in the BEST possible way!
4:18
4:23
4:19
4:17
4:19
4:21
30 min warm-up/cool down.
Anyone who missed the exact moment that the sun broke through the morning shower at Lake Gwelup with the kookaburras calling and the other bird-life frollicking in the beautiful wetlands, with the water beading off the grass and the air as still as ever, with your heart pounding through you chest because you just finished your last km interval.......missed starting out the day in the BEST possible way!
Yoga 1:00:00 [1]
Mostly stretching tonight which felt great after speedy run this morning.