Training Archive: ToomsIn the 7 days ending 2007-06-03:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Jun 3 | ||
| Orienteering race (Dryandra) 1:40:17 [5]*** 16.27 km (6:10 / km) | |
| ahr:143 max:159 spiked:19/21c slept:11.0 shoes: Asics Trabuco | ||
| Was sore on standing-up out of bed in the morning, adductors on both legs and hammies a bit. Must've been the first half of yesterday's race! Or Friday's half-hearted beach session. Was hurting warming-up but figured it'd go once racing. Wrong. After the first control I was struggling, particulary stepping over logs and making micro-detours around obstacles. By number 6 I decided to take a track option so I could just jog and see if it hurt less on a track. Not really. Then I caught Steve. But actually he'd "caught" me after losing a heap of time and 1 and 2. I tried to stay with him for a couple of controls and then found Brian Dunnage who'd hung on to Fletch for a couple of controls too. Then I found my HR had jumped from 130ish (not trying, legs hurting) to 150ish (trying, legs hurting) so I just figured I could tough it out and hang on to Fletch.
We went different ways a couple of times, particularly into 18?? but were within 10s at the control and jogged it back from there to the second last control where Fletch upped the pace and hammered home. I couldn't go as it was (a) downhill and (b) I'd had enough of the pain so trundled along helping Jane Hardy up the hill. Then I thought, hey, if I can finish within 2mins of Fletch I'll beat him over the two days, so I started jogging again. Very sore afterwards, and the cold air didn't help. Went back to hut and lay down for an hour, 20mins of sleep in their too. Craig is a machine!!! Flogged us by over 20mins. Probably ran less distance than me today again too! Course was 14.4km straight line. | ||
| MTB 1:48:35 [3] | |
| slept:0.3 shoes: Bike, Merida | ||
| Got up and dressed into bike gear about 200pm. Still cold - needed tights and two shirts. By 3pm we'd added Duncan, Rhys, Ray, Saz, Brian to our twosome and went for a ride to the south so Duncan could check-out a potential new MTB area. It actually looked like a good Foot-O area - much better gullies than on Dryandra map! Probably a bit small. For an easy ride had the usual KOM sprints as Rhys and Saz were feeling a bit young and fit. Saw a large echidna on the track on one bit. An enjoyable ride with fun people. | ||
| MTB Orienteering (Night) 29:00 [3] | |
| shoes: Bike, Merida | ||
| 6pmish start to ride the next days "short course" for fun. C-c-cold before the start, needed tights, long gloves and two shirts although after one hill I was comfortably warm. A good test of the lights too for the upcoming AR. Rode with Fletch who had no map, and I had the map in my hand. A steady ride, we found we could stay warm. Had a few light issues though - mine died after 10mins (hadn't charged it or used it for a year or so), then my back light broke in half and half fell off. Retrieved red bit but not batteries. Then later as we finished noticed Fletch had lost his back light!
(Add to that his pump which fell off the roof of the car on the freeway when we were driving back Monday arvo!!!). | ||
| Running warm up/down 9:00 [1] | |
| shoes: Asics Trabuco | ||
Saturday Jun 2 | ||
| Orienteering race (Dryandra) 1:02:02 [5]*** 10.95 km (5:40 / km) | |
| ahr:146 max:159 spiked:8/11c slept:8.5 shoes: Asics Trabuco | ||
| A pretty bland compass-course on the featureless map used on day 1 of the NOL years ago. I felt quite good to start with but inexplicably faded at about 5.5km, tried to pick it up but went from HR of mid 150s to mid 140s. In retrospect, I noticed I began to get sore here to - maybe I tripped on something and aggravated my groin? Was fun to run fast in the forest. | ||
| MTB 58:00 [3] | |
| shoes: Bike, Merida | ||
| Moderate ride with Fletch, Karen, Kim and super-strong Deb Dowson. Just before sunset so colours on tree trunks magnificent. | ||
| Core Stability/Stretching 15:00 [0] | |
| Stretching in front of the fire. Pretty sore. | ||
| Running warm up/down 10:00 [3] | |
| shoes: Asics Trabuco | ||
Friday Jun 1 | ||
| Paddling 55:00 [3] | |
| slept:8.75 shoes: Ski, Mako 6 | ||
| Perfect sunny day for first day of winter, cold in the morning but nice at 4pm down on the beach for a paddle, no wettie or long sleeves required. Ocean flat as a mill-pond and a glorious sunset. Paddled with Fletch (who'd borrowed a Spirit Plastic for his first ocean paddle). Fletch went pretty quick once he stayed upright, turned into a useful paddle for 3 or 4km. | ||
| Core Stability/Stretching (Beach session) 30:00 [3] | |
| shoes: Barefoot | ||
| Straight after paddling joined up with Saz, Wil and a few anaconda-generated people for exercises on beach. Definitely a bit less spark in the body after paddling beforehand, made the arms a bit tireder and groin a little sore - still a hangover from MTB crash last year.
Fletch sat and stretched. Actually, I think he did some push-ups at one point. He's saving himself for the weekend. | ||
| Running warm up/down 25:00 [3] 3 km (8:20 / km) | |
| shoes: Barefoot | ||
| Warm-up, cool-down and hard efforts betwween core exercises. | ||
Thursday May 31 | ||
| Road Bike (Commute) 38:00 [1] | |
| slept:10.0 shoes: Bike, Kestrel | ||
| Tired and negative today. | ||
| C • Tired... 1 | ||
| Road Bike (Commute) 34:00 [2] | |
| shoes: Bike, Kestrel | ||
| SLight tailwind. Tired and need to sleep as I am volatile and grumpy. | ||
Wednesday May 30 | ||
| Paddling 45:00 [2] | |
| slept:8.0 shoes: Ski, Mako 6 | ||
| Cruisy paddle with Saz on the river before work. Feet stayed numb for a couple of hours after the paddle, was chilly today. 3 dolphins in the (very) shallows at Matilda Bay - was nice way to make-up for getting out of bed early... | ||
| Running long 1:29:45 [3] 14.77 km (6:05 / km) | |
| ahr:130 max:153 shoes: Asics Trabuco | ||
| Long run with Saz, Wil a new guy Ian, Renan. No Boltboi this week. I felt weary from yesterday's session but was ok until the 3ks on the beach sand where my left hip flexor (stupid rogaine) got stiff. Was glad to finish 15s early. | ||
Tuesday May 29 | ||
| Running warm up/down 17:34 [2] 2.78 km (6:19 / km) | |
| ahr:126 max:151 slept:10.5 weight:34kg shoes: Brooks | ||
| Jog to and from Reabold hill with Tues group. 9 participants tonight. Neil O'Leary runs well for a veteran paddler... | ||
| Running (Reabold) 17:32 [5] 3.9 km (4:30 / km) | |
| ahr:153 max:169 shoes: Brooks | ||
| 2 sets of 5 reps up short side of Reabold, jog back recovery +3mins between sets. First set thresholdy, second set hard. Wil blew himself up on third rep (1.37) then held 1.49s in second set. Still pretty good.
Time aHR mHR 1.51 139 158 1.51 146 160 1.52 149 162 1.52 150 162 1.54 150 161 1.34 149 166 1.35 157 169 1.39 156 169 1.42 155 168 1.42 156 169 Distinctly "blew" in 3rd rep of second set and felt heavy and slow for last two, very surprised to upload log and see only out to 1.42. | ||
| Running hills (recoveries) 24:54 [3] 4 km (6:14 / km) | |
| shoes: Brooks | ||
Monday May 28 | ||
| Note | |
| slept:10.0 | ||
| Still tired this morning, will just drive to work and if I feel motivated and un-hungry enough after work tonight will go through some gym-core stuff. | ||