Training Log Archive: MaccaIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Running (Easy) 39:40 [2] 6.6 km (6:01 / km)
ahr:141 max:162 (rest day) shoes: Asics GT-2130
Easy run round the tracks and about 1 km of terrain with Geoff.
Thursday Feb 28, 2008 #
Running warm up/down 10:40 [3] 1.9 km (5:37 / km)
ahr:134 max:146 slept:6.0 shoes: Asics GT-2130
Running intervals (6x 1 km w/1:30 rests) 31:50 [5] 6.0 km (5:18 / km)
ahr:165 max:185 slept:6.0 shoes: Asics GT-2130
From Goodwill Bridge up to the colleges.
1. 3:41
2. 3:51
3. 3:49
4. 3:55
5. 3:49
6. 3:46
Pretty disappointed with how slow I was going... was thinking 10 minutes for 3 km, so 1 km would be about 3:20, right? No way. Pretty inconsitent too. Baaaad
Total time and AHR includes rests
Running warm up/down 14:10 [3] 2.55 km (5:33 / km)
ahr:144 max:153 slept:6.0 shoes: Asics GT-2130
Wednesday Feb 27, 2008 #
Running warm up/down 5:51 [3] 1.03 km (5:41 / km)
ahr:137 max:157 shoes: Asics GT-2130
Running tempo (Smashfest) 24:38 [5] * 5.2 km (4:44 / km)
ahr:178 max:188 slept:8.5 weight:63kg shoes: Asics GT-2130
Running warm up/down 5:37 [2] 0.93 km (6:02 / km)
ahr:146 max:167 shoes: Asics GT-2130
Tuesday Feb 26, 2008 #
Running long 1:33:15 [3] 20.4 km (4:34 / km)
ahr:152 max:169 slept:8.0 shoes: Asics GT-2130
Went out to West End (crossed over at Goodwill Bridge) and back home the same way again.
http://www.mapmyrun.com/run/australia/brisbane/171...
Sunday Feb 24, 2008 #
Mountain Bike Orienteering race (Park-O) 30:25 [3] 7.8 km (15.4 kph)
ahr:157 max:174 slept:7.5
Long Scatter
Fun course riding round the parklands. Was good fun and good to do something a bit different.
http://www.mapmyrun.com/run/australia/brisbane/137...
Orienteering race (Queensland Stink Champs) 24:01 [4] *** 4.49 km (5:21 / km)
ahr:169 max:179 spiked:8/18c slept:7.5 shoes: Asics GT-2130
Really disappointed with this run. Went too fast in to the 1st control and blew it, blowing my interest and motivation for the rest of the course. Couldn't keep it together, had bad control flow, poor exit direction, terrible control visualisation and pretty much did everything wrong. Yeah go me.
http://www.mapmyrun.com/run/australia/brisbane/782...
Saturday Feb 23, 2008 #
Running hills (Saturday Group Long Run) 1:13:00 [4] 14.3 km (5:06 / km)
ahr:164 max:192 slept:5.5 shoes: Asics GT-2130
Olly was here today so went for a pretty speedy run round. Felt pretty good, even though the only way to get a breeze in the heat was to run faster.
http://www.mapmyrun.com/run/australia/brisbane/456...
Note
Friday Feb 22, 2008 #
Running warm up/down 5:30 [3] 0.85 km (6:28 / km)
ahr:141 max:154 shoes: Asics GT-2130
Running intervals (7x 100 m Steep Hill Track) 16:20 [5] 1.4 km (11:40 / km) +230m 6:24 / km
ahr:161 max:187 shoes: Asics GT-2130
Decided that after a day's rest I needed to do something, despite the heat & humidity. Didn't have much time since I was going to a movie in a little while, so thought hill intervals would get me stuffed fast. Concentrated mostly on consitent times rather than speed (which seemed to work well, but probably went a bit slow). Managed to get only 7 reps in before having to go home because of time. Pulled out all I had left for the last one and smashed all the other times, and still felt like I could do another.
1. 0:50
2. 0:50
3. 0:50
4. 0:51
5. 0:52
6. 0:51
7. 0:41
Running warm up/down 3:30 [2] 0.6 km (5:50 / km)
ahr:138 max:143 shoes: Asics GT-2130
Wednesday Feb 20, 2008 #
Running warm up/down 5:25 [2] 0.98 km (5:33 / km)
ahr:131 max:146 slept:9.0 shoes: Asics GT-2130
Running tempo (River Run) 44:35 [4] 10.35 km (4:18 / km)
ahr:163 max:184 slept:9.0 shoes: Asics GT-2130
http://www.mapmyrun.com/run/australia/brisbane/310...
Running warm up/down 5:35 [2] 0.92 km (6:04 / km)
ahr:151 max:162 slept:9.0 shoes: Asics GT-2130
Pilates 25:00 [3]
slept:9.0
Pilates warm up/down 25:00 [2]
slept:9.0
Tuesday Feb 19, 2008 #
Running warm up/down 8:30 [3] 1.8 km (4:43 / km)
ahr:150 max:164 slept:9.0 shoes: Asics GT-2130
Running intervals (10x 400 m Trail Intervals) 24:00 [5] 4.0 km (6:00 / km)
ahr:177 max:193 slept:9.0 shoes: Asics GT-2130
5 x 1 km slightly uphill + 5 x 1 km slightly uphill, 1 min rests in between
Went far too fast for the first couple, so times consistently got slower as the session went on. Was a good session all the same. Cheers Simey.
Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
ahr:157 max:170 slept:9.0 shoes: Asics GT-2130
Sunday Feb 17, 2008 #
Orienteering 1:19:31 [2] **** 8.22 km (9:40 / km)
ahr:142 max:165 shoes: Jalas Olway
Red 1
After running the finish for a bit, went up to start the windows course only to find the only colour map left was a Red 1. So off I went for my plod round the paddocks and lantenna. Was a good coruse all the same.
Orienteering race 29:02 [4] ***** 4.38 km (6:38 / km)
ahr:168 max:183 shoes: Jalas Olway
Middle Distance
Was almost going to call it a day when I decided I'd practically done nothing so went out and had a go at the Middle Distance. Was good fun though still not great at granite at speed.
Note
Saturday Feb 16, 2008 #
Running long (Saturday Group Long Run) 1:17:30 [3] 12.51 km (6:12 / km)
ahr:159 max:184 shoes: Asics GT-2130
Pretty low on numbers this morning, but still a good run all the same. After round half way though, had a tight chest and couldn't really breathe properly. Watch out for Ian Taylor - he's getting fast!
Orienteering (Contour Only) 13:10 [2] **** 1.6 km (8:14 / km)
ahr:157 max:172 shoes: Jalas Olway
First run on granite in a while. Realised I'm pretty O-unfit. Sooo many cobblers pegs (yet to pick them out as of Monday).
Orienteering (Rock Simplification) 10:30 [2] **** 1.5 km (7:00 / km)
ahr:149 max:164 shoes: Jalas Olway
A great exercise where rock areas were blurred, rather than having all the detail. Actually made things easier and showed me what I need to do in complex and high-detail areas. Good one Anna!
Orienteering 11:40 [2] **** 1.3 km (8:58 / km)
ahr:152 max:168
Did a bit of one of the standard course, but cut it off half way as was getting a little over it and had seen all the controls on the second half of the course anyway.
Orienteering race (Park-O) 27:37 [4] ** 5.94 km (4:39 / km)
ahr:168 max:177 shoes: Asics GT-2130
Fun park event in Warwick. Not too much trouble, apart from being a little tired. Simey got me by 13 seconds... always just a bit behind!
Thursday Feb 14, 2008 #
Note
slept:9.5 (sick) (rest day)
Wednesday Feb 13, 2008 #
Running 34:00 [3] 6.94 km (4:54 / km)
ahr:153 max:174 slept:7.0 shoes: Asics GT-2130
Pilates warm up/down 30:00 [2]
Pilates 30:00 [3]
Monday Feb 11, 2008 #
Note
slept:7.5 (rest day)
Sunday Feb 10, 2008 #
Core Strength 30:00 [2]
rhr:56
Road Riding long (Grand Tour de Brisbane) 2:03:30 [3] 46.5 km (22.6 kph)
ahr:134 max:159 rhr:56 slept:7.0
http://www.mapmyrun.com/run/australia/brisbane/741...
Saturday Feb 9, 2008 #
Running long (Saturday Group Long Run) 48:30 [4] 9.0 km (5:23 / km)
ahr:165 max:187 shoes: Asics GT-2130
Went hard out for this first bit with Matt, the gun ex-AFL player. Always get wasted by the top with this bloke, but felt good in the end!
Running long (Saturday Group Long Run) 23:52 [3] 4.81 km (4:58 / km)
ahr:162 max:169 weight:62kg shoes: Asics GT-2130
Orienteering (Park-O) 21:33 [4] ** 4.0 km (5:23 / km)
ahr:175 max:183 spiked:9/13c shoes: Asics GT-2130
Long Qualification
Probably went too hard out for this one as it was just qualification (finished 3rd). Was doing alright for most of the course, but a bit sloppy in the circle and stuffed up 8 and 9. Good courses too, Ian!
Orienteering race (Park-O) 11:18 [5] ** 2.25 km (5:01 / km)
ahr:182 max:190 spiked:6/10c shoes: Asics GT-2130
Long Final
Pretty sloppy for a simple area, especially since I'd already been to half of the controls. Lost 40 seconds on #1 dicking around in some gullies too far up. Then at 4, I took the longest route choice possible via Perth. And 5 I dropped down in to the watercourse way too early. Really good fun though.
Orienteering race (Night-O) 38:49 [3] ** 5.27 km (7:22 / km)
ahr:168 max:181 shoes: Asics GT-2130
Bowman Park (1:7,500)
Long Red (3.62 km)
Not my kind of scene, Night-O's, but had fun anyway. Was pretty slow right the way through, plus made many mistakes:
3. Started going up the correct street, then turned round and went the long way. Stupid.
5. Probaby wen the slow track to get up.
6. Was way too high.
7. Found the thickest ticket and fought my way through as I couldn't find a way round. (Got the scratches to prove it) Good times. Pretty much lost motivation and all remaining energy from here on!
11. Was on the bottom of the cliff and decided the fastest way to the control at the top of the cliff was up, rather than just going round or using the nice track that spat you right at the control.
12. Yeah... um...
Good courses though Wendy!
Friday Feb 8, 2008 #
Road Riding (Mini Tour de Brisbane) 49:22 [3] 19.3 km (23.5 kph)
ahr:138 max:167
http://www.mapmyrun.com/run/australia/brisbane/174...
Thursday Feb 7, 2008 #
Core Strength 20:00 [2]
Running warm up/down 4:25 [3] 0.8 km (5:31 / km)
ahr:140 max:157 shoes: Asics GT-2130
Running tempo 26:48 [4] 6.45 km (4:09 / km)
ahr:169 max:184 shoes: Asics GT-2130
Running hills (8x 100 m Hills) 18:35 [5] 1.6 km (11:37 / km) +260m 6:24 / km
ahr:170 max:189 shoes: Asics GT-2130
1. 0:46
2. 0:48
3. 0:49
4. 0:47
5. 0:52 (starting to die from here...)
6. 0:51
7. 0:49
8. 0:48
(Average 48.75, PB average 48.5)
Running warm up/down 7:43 [2] 1.15 km (6:43 / km)
ahr:151 max:159 shoes: Asics GT-2130
Tuesday Feb 5, 2008 #
Running 11:04 [4] 2.83 km (3:55 / km)
ahr:156 max:177 shoes: Asics GT-2130
Running 11:30 [2] 1.95 km (5:54 / km)
ahr:143 max:162 shoes: Asics GT-2130
Monday Feb 4, 2008 #
Running intervals 17:20 [3] 3.64 km (4:46 / km)
ahr:145 max:165 slept:7.5 (rest day) shoes: Asics GT-2130
Sunday Feb 3, 2008 #
Note
Saturday Feb 2, 2008 #
Running long (Saturday Group Long Run) 1:09:00 [4] 13.3 km (5:11 / km) +900m 3:53 / km
ahr:166 max:189 slept:7.0 shoes: Asics Gel 1120
Thought it might be a bit slower today because the younger guys are in New Zealand, and many people were going to the triathlon tomorrow, but Lance's gun mate from School, Matt, was there so ran with him really hard up to the summit. Totally wasted by then, but felt good going home after a break. Fastest time for that loop I think, might not be a long run much longer!
http://www.mapmyrun.com/run/australia/brisbane/111...