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Training Log Archive: Macca

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles		km		+m
	Running	12	11:29:22	46.57		74.95
	Mountain Biking	2	1:55:17	17.4	(9.1/h)	28.0	(14.6/h)
	Road Riding	1	1:53:00	23.61	(12.5/h)	38.0	(20.2/h)
	Orienteering	4	1:35:31	11.74	(8:08)	18.9	(5:03)		13 /	17c	76%
	Swimming	2	33:25	0.22		0.35
	Total	16	17:26:35	99.54		160.2			13 /	17c	76%
averages - sleep:6.8

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Saturday Feb 28, 2009 #

Running long (Saturday Group Long Run) 1:50:00 [3] 19.0 km (5:47 / km)
shoes: Asics GT-2130

Pretty much on my own this morning. Such a nice day to be running with perfect weather & temperature, though gets lonely out there for 2 hours on your own.
Found a guava tree too.

Orienteering race (Park-O) 22:51 [5] *** 4.3 km (5:19 / km)
spiked:13/17c shoes: Asics GEL-Kayano 14

Griffith University (Nathan Campus) (1:5,000)
Long (3.3km)
Was pretty exhausted from Long run this morning, so wasn't expecting much. In the end, ran fairly well with a few minor errors. Really great courses set, heaps better than sprint champs in 07. Nice work Simon.

Thursday Feb 26, 2009 #

Running warm up/down 11:40 [3] 1.8 km (6:29 / km)
shoes: Asics GT-2130

Felt crap on the run - was expecting to do shit on the intervals based on how I felt on this.

Running intervals 28:00 [5] 5.2 km (5:23 / km)
ahr:169 max:193 shoes: Asics GT-2130

Intervals at Whites Hill with Simey.
Actually ran better than I expected after that warm-up.
8× ≈305m (slightly downhill), active recovery back, rest 30 seconds
1. 0:53, ahr 148, mhr 180
2. 0:56, ahr 167, mhr 183
3. 0:58, ahr 172, mhr 185
4. 0:56, ahr 172, mhr 187
5. 0:56, ahr 173, mhr 185
6. 0:57, ahr 175, mhr 187
7. 0:55, ahr 178, mhr 189
8. 0.53, ahr 178, mhr 193 - works out to 2:50/km!!!
Another really good sesh.

Running warm up/down 12:00 [2] 1.75 km (6:51 / km)
shoes: Asics GT-2130

Dead.

Sunday Feb 22, 2009 #

Road Riding 1:53:00 [3] 38.0 km (20.2 kph)

Cruising round town visiting people.

Saturday Feb 21, 2009 #

Running long (Saturday Group Long Run) 1:43:00 [3] 17.0 km (6:04 / km)
slept:6.5 shoes: Asics GT-2130

From Clare's with Anna, Kirra, Clare, Ian, Richie and Bridget.
Did the first half with the group then split and did my own loop at a higher pace. A few new tracks I hadn't been up before which was good.
So pretty this morning, after all the rain. Was quite cool and the waterfalls (Simson and Slaughter) were both flowing nicely. Some of the track at the back of Channel 9 along the creek are badly washed away. Really enjoyed this run.

Orienteering race 29:32 [4] 5.6 km (5:16 / km)
shoes: Asics GT-2130

UQ St Lucia
Long (3.6km)
Pretty poor performance. Couldn't get it together. Kept stuffing up, and was running slack. Not good.

Friday Feb 20, 2009 #

Note
(rest day)

Planned on giving Smashfest another go, but beers were flowing in the office by 3 so that plan went down the toilet.

Thursday Feb 19, 2009 #

Note
(rest day)

Planned on doing Smashfest this afternoon. Got as far as the carpark, then the afternoon storm hit. Hung round for another 20 mins. Then bailed. It was still storming.

Wednesday Feb 18, 2009 #

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)
ahr:152 shoes: Asics GEL-Kayano 14

Warm-up

Running intervals 20:00 [5] 3.3 km (6:04 / km)
ahr:175 max:194 shoes: Asics GEL-Kayano 14

Intervals down at White's with Slimes.
We decided on doing longer reps today, but we also wanted to do something a little different. So instead of doing a regular up-and-back sesh, we planned on 80-85% for 600m along no set route along random tracks through the forest, rest for 200m, pause for 30 seconds, then go hard again for another 600...
1. 2:05 (3:27/km, ahr 173, mhr 189) - slightly downhill
2. 2:19 (3:49/km, ahr 178, mhr 189) - downhill, slow for a creek crossing then up a bit
3. 2:12 (3:37/km, ahr 183, mhr 194) - downhill, another crossing, then up. Simon was really surging ahead by now. Really starting to hurt and definately pushing 100% the whole rep.
4. Shorter - 370m - 1:35 (4:14/km, ahr 183, mhr 193) - steady climb. Definately scraping the barrel for this one. Both of us called it short cause it was just too brutal a hill.
Had a decent break here, around 4 mins, try and get a bit of energy back.
5. Shorter - 395m - 1:25 (3:35/km, ahr 175, mhr 189) - flat around quarry. The break didn't help. I was shagged. No way was I going to keep a decent pace up any more. This was it. I was on E.
Awesome session though. Never died so easily before. Held Simon back a bit much though.

Running warm up/down 14:00 [2] 2.3 km (6:05 / km)
ahr:166 shoes: Asics GEL-Kayano 14

Definately hurting heaps on this warm-down.

Note

Ok so Simon is going to try and tell you all this story about how I took off the radiator cap on his car to check the water on Monday; and how today he "broke down" because I didn't put the radiator cap back on properly. He'll probably write all this bs about I almost blew up his car and made him panic and think he bought a lemon of a car. But the fact is, his cap needed replacing and was reading a low pressure, so it probably... no, definately came loose while driving, not because I didn't put the cap back on. We all know I do randomly stupid things here and there, like losing keys or whatever but there is no way I could have caused Simey's car to break down. Ok maybe..

Monday Feb 16, 2009 #

Running warm up/down 22:15 [3]
shoes: Asics GEL-Kayano 14

Around the back of White's Hill.

C • anzac park 1

Running hills (12× Hill Circuits) 30:00 [5]
shoes: Asics GEL-Kayano 14

Hill Circuit Intervals at White's Hill with Slimes.
Found a nice loop in the forest.
7× Reps, 6:00 rest, 5× Reps:
85-90% up the hill (0:20)
25% active recovery along flat (0:20)
60% down the hill (side track) (1:00)
Walk back to start line (0:20)
Kept running out of steam about 2/3 of the way up the hills. Need to do this one a little quiker.

Running warm up/down 10:00 [2]
shoes: Asics GEL-Kayano 14

This time, round the bottom of the ovals.

Saturday Feb 14, 2009 #

Orienteering race (Park-O) 23:47 [5] 5.0 km (4:45 / km)
shoes: Asics GEL-Kayano 14

South Bank Parklands (1:5,000)
Long (4.32km)
Pretty much a clean run, apart from a little hesitation in the cirlce a couple of times. 1st control straight over the river was a bit annoying.
Was neck 'n neck with Simon for nearly the whole race until he blew 30 seconds on 15. Held that lead to the finish. Was a good race.

Thursday Feb 12, 2009 #

Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
shoes: Asics GEL-Kayano 14

Running tempo (Smashfest) 25:00 [5] 5.1 km (4:54 / km)
shoes: Asics GEL-Kayano 14

Just me & Anna today.
A bit slower than last week, but definately not surprised since it's my 3^rd speed session in 3 days. Rest day tomorrow for sure.

Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
shoes: Asics GEL-Kayano 14

Wednesday Feb 11, 2009 #

Running warm up/down 12:00 [3]
shoes: Asics GEL-Kayano 14

Running intervals 30:00 [5]
shoes: Asics GEL-Kayano 14

Incredible intervals session today at White's Hill with Simey. Just kept getting quicker and quicker. Felt wasted but good at the end. This sesh definately a keeper.
Each interval roughly 300m or so. Active recovery for about 2:30 each rep.
1. 0:58
2. 1:00
3. 0.57
4. 0.55
Active break for about 6 minutes
5. 0:54
6. 0:58 (Watch screwed up so got left behind and didn't have a pace-setter)
7. 0:54
8. 0:52

Running warm up/down 13:50 [2]
shoes: Asics GEL-Kayano 14

Same as warm-up loop... but sloooowwweerrrrrr....

Note

Just booked flights to Europe today...
Fly out on 26 June to Zürich.
YEW!!!

Tuesday Feb 10, 2009 #

Running warm up/down 10:00 [2]
shoes: Asics GEL-Kayano 14

Running intervals (4× 1km) 20:00 [5] 4.0 km (5:00 / km)
shoes: Asics GEL-Kayano 14

Intervals with Olly, Anna, Jamie, Mark and Kirra.
Felt pretty good, though there is room for improvement.
Can't remember times, but each one roughly 3:28-3:34, with 2 minute rest.

Running warm up/down 15:00 [3]
shoes: Asics GEL-Kayano 14

Monday Feb 9, 2009 #

Swimming 25:00 [3]

Wasn't in to it tonight... so bailed.

Sunday Feb 8, 2009 #

Mountain Biking 1:14:00 [3] 18.0 km (14.6 kph)

Daisy Hill
With Matt R, his mate Tim and Olly.
Was hot and struggled to keep up with the other boys. Still had fun though.

Saturday Feb 7, 2009 #

Running long (Saturday Group Long Run) 57:00 [4]
shoes: Asics GT-2130

From Bridget's
Ran this one with Olly. Shorter but faster today.

Orienteering race 19:21 [5] *** 4.0 km (4:50 / km)
shoes: Asics GEL-Kayano 14

University of Queensland, Ipswich (1:5,000)
Long
Generally pretty clean, only 2 or 3 minor errors (worst 20 seconds). Still could have run a little harder.

Thursday Feb 5, 2009 #

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: Asics GT-2130

Running tempo (Smashfest) 24:50 [5] 5.1 km (4:52 / km)
shoes: Asics GEL-Kayano 14

Ran this one with Caine to show him the way round.
Absolutely smashed this one out. Felt like I could really give it my all and pulled out a reasonable time (at least for recent runs). Absolutely wasted at the finish line.

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)

Wednesday Feb 4, 2009 #

Running warm up/down 5:00 [2]
shoes: Asics GT-2130

Warm up along tracks with Simey.

Running intervals (7× ≈270m) 23:00 [5]
shoes: Asics GT-2130

Intervals along a random section of track in White's hill.
7× 270m windy track, rest on return for roughly 2:30.
1. 0:56
2. 0:54
3. 0:57
4. 0:56
5. 1:00
6. 0:56
7. 0:52
Got absolutely smashed by Slimes on these. Be's way too bloody quick for me!

Running warm up/down 35:00 [2]
shoes: Asics GT-2130

Ok. So everyone knows about how stupid Macca is with keys, how he is slow with learning from his mistakes and how darn lucky he is... if you have no idea what I'm on about, then read this. Thanks for your help and sticking with Simey!

Sunday Feb 1, 2009 #

Swimming race (Tre-X Short Triathlon) 8:25 [5] 0.35 km (24:03 / km)

Category 12th/13, Overall 58th/72
Struggled with the swim, but still managed to... err... swim the whole thing.

Mountain Biking race (Tre-X Short Triathlon) 41:17 [5] 10.0 km (14.5 kph)

Category 2nd/13, Overall 7th/72
Really enjoyed the ride. First lap was really congested with slow people, but thinned out heaps on the 2nd lap.
Best part of the track though was a sweet 800m semi-straight slightly-downhill section; picked up so much speed nailing it down this hill - awesome muddy fun.

Running race (Tre-X Short Triathlon) 19:47 [4] 4.0 km (4:57 / km)
shoes: Salamon XT Wings

Category 4th/13, Overall 9th/72
Was wasted by the time I got to the run, but gave it my best shot. Not a very hilly run, but still tough. Caine absolutely smashed this section, winning overall in the short (but didn't help him in total results!).

C • photos 2

Note
slept:7.0

Total category 4th/13, Total overall 9th/72
Think if I'm going to do any better, it's going to have to be the swim... and maybe the run. Still, had a heap of fun. Had no idea how well I had placed though until today (Monday).
1 Feb 08 - Photo 57

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