Training Log Archive: GMIn the 30 days ending Apr 30, 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 | ||||||||||||||||||||||
Thursday Apr 30, 2009 #
Running intervals 22:00 [4]
shoes: Asics GEL Trabuco
Cockies night ints at Jerrabomberra Wetlands organised by Shep. Four ints (0.9km, 0.5km, 1.3km, and 0.75km) using a Google Earth map with extra bits by Shep, including the softest, spongiest grass I have run on in a long time - I think it used to be part of the ponds before the drought. Miss Jones, Lachy, Fel, Muz, RobW and Shep left me in their wake, but I still enjoyed the run. Mainly on the paths, but a few off track routes added to the interest. Time inlcudes rests between ints.
Running warm up/down 18:00 [3]
shoes: Asics GEL Trabuco
Up and down the bike path.
Wednesday Apr 29, 2009 #
Running tempo 37:00 [3]
shoes: asics GT-2130
Run after work from Aranda around Little Black Mt, and places in between.
Tuesday Apr 28, 2009 #
Note
(rest day)
Day off from everything. Nice :)
Monday Apr 27, 2009 #
Orienteering 1:00:00 [3]
shoes: Asics GEL Trabuco
BL Training Camp - Day 4 - Magenta (north). Putting out controls for race. This is such a nice area. Very open forest with almost no crap on the ground. Putting out the controls was a lot quicker than I thought, so I went for an extra run until everyone turned up. I didn't realise it would be such easy running so I may have made the courses a bit short. Lachy proved this to be true with a sub 24 minute time on a 5km course.
Orienteering 45:00 [4]
shoes: Asics GEL Trabuco
Shadowing Naomi for half her course, then Eon for a while until he left me behind, then Richard at the end - with a sprint from the last control.
Orienteering 15:00 [3]
shoes: Asics GEL Trabuco
Picking up controls.
Sunday Apr 26, 2009 #
Orienteering 40:00 [3]
shoes: Asics GEL Trabuco
BL Training Camp - Day 3 - Cyanide Dam. Putting out controls for route choice exercise. I set the courses so I could drive around and put out the furthest couple of controls, but nearly bogged the car trying to do a 25 point turn on the narrow forestry track.
Orienteering 45:00 [2]
shoes: Asics GEL Trabuco
Coaching Kate, Alicia and IanD on the route choice exercise.
Note
Picking up controls. Ended up reversing about 800m along the forestry track this time so I wouldn't have to attempt turning aroung and getting bogged.
Orienteering 1:00:00 [1]
shoes: asics GT-2130
BL Training Camp - Day 3 - Lake Hume Resort. Putting out tapes for a sprint course. This was made difficult by the quality of the map (Dodgie with a captial D), the quality of the terrain (so so), and the quality of the weather (cold and wet). But it was for a bit of a fun event so it didn't matter.
Saturday Apr 25, 2009 #
Orienteering 50:00 [2]
shoes: Asics GEL Trabuco
BL Training Camp - Day 2 - Kangaroo Crossing. Putting out controls for the two person two loop relay race.
Orienteering 1:00:00 [3]
shoes: Asics GEL Trabuco
Shadowing Eon and Paul on the relocation exercise. I found it hard work trying to keep up with them on the hills - the flat and the down was OK.
Orienteering 40:00 [3]
shoes: Asics GEL Trabuco
Picking up tapes and controls.
Friday Apr 24, 2009 #
Orienteering 55:00 [3]
shoes: Asics GEL Trabuco
BL Training Camp - Day 1. Putting out tapes and controls at Magenta, which is immediately NE of Chiltern. I had set a score type course for an initial 'get to know the terrain', and also a short middle distance course with some short legs through the gold mining terrain. Very grey and damp, with a bit of rain towards the end.
Orienteering 40:00 [2]
shoes: Asics GEL Trabuco
Coaching IanD around the controls on the first exercise. Got to see some 'cool' knolls.
Orienteering 35:00 [3]
shoes: Asics GEL Trabuco
Picking up tapes and controls at Magenta (south).
Thursday Apr 23, 2009 #
Running intervals 25:00 [4]
shoes: asics GT-2130
Cockies intervals at DS Hill organised by Acejase, with Miss Jones, RobW, Heffer, Mace, Fatrat, Fel, Hoggster, Lachy and Devil. 8 reps up the hill to 'my lightpole' as assigned by Jase, then draw a mud map of the main features on a leg from a map of Honeysuckle. Then back down to memorise the next leg and back up. Good session, but I was surprised about some of the simple things I couldn't remember eg. was the control on a boulder or termie.
Running warm up/down 20:00 [2]
shoes: asics GT-2130
Wednesday Apr 22, 2009 #
Running 45:00 [3]
shoes: asics GT-2120
Lunch time run form AB Shouse over Gossan, then up DS Hill (a quick stop at Valerie's to talk BL camp) then back across Aranda ovals.
Monday Apr 20, 2009 #
Running 30:30 [3]
shoes: asics GT-2120
Heather offered to cook dinner, so I took the opportunity to go for a short run instead. It was dark, and my headlight is useless, so I did another run around Spence, but threw in some short hills up the culdesacs on Mt Rogers.
Sunday Apr 19, 2009 #
Running long 1:30:05 [3]
shoes: asics GT-2120
Sunday run from Hackett with Sanders and Devil. They were both happy to 'avoid' the hills, so we took the flat way around Ainslie, then up to the top (it isn't a Sunday run without at least one peak). Down to near the saddle, but then in a radical move we did a loop of Campbell Park, back up to the saddle, then around the bottom of HH. It is good to have a group to run with - it makes me go further and longer without stopping.
Saturday Apr 18, 2009 #
Bike - MTB 1:03:30 [3]
shoes: asics GT-2120
My loop from home out through Gungahlin to Lyneham and back. I tried to push it along in parts, but the time was about the same as usual, which is ok.
Thursday Apr 16, 2009 #
Running 40:22 [3]
shoes: asics GT-2130
Run with Heather. It was dark when we left home so I kept to a similar route as with Mary the other night - except we went a bit further tonight. We went along at a nice pace - not too hard but not too light.
Tuesday Apr 14, 2009 #
Running 35:00 [3]
shoes: asics GT-2130
Run with Mary before dinner around Spence and into Evatt. I was a bit agitated before hand, but the run was good as it cleared my head of negative thoughts :)
Sunday Apr 12, 2009 #
Running long 1:28:00 [3]
shoes: asics GT-2130
Sunday run from Hackett with the Hoggster. Around HH then over into Campbell Park. Nearing Mt Ainslie I sent the Hoggster around the long way, and I took the short cut, and a bit of a break. Made it up about 2 minutes in front so the timing was good. From Ainslie over HH, then into the pines for a while before turning back, then over the saddle to the cars.
Saturday Apr 11, 2009 #
Bike - MTB 50:00 [3]
shoes: asics GT-2130
Bike ride with Mary from Scrivner Dam, out through Weston Creek, then back through Woden.
Friday Apr 10, 2009 #
Note
(rest day)
Not planned, just ended up having a lazy day at home.
Thursday Apr 9, 2009 #
Running 41:30 [3]
shoes: asics GT-2120
Run around The Pinnacle after work. Most was at a comfortable pace, but I put in some hills to make it worthwhile.
Wednesday Apr 8, 2009 #
Running 49:30 [3]
shoes: asics GT-2120
Through Paspalum, then waiting for 2 minutes to cross the Barton Hwy, then on paths and tracks to Nichols; back over Mt Crumpet just after sunset, and then some surges back along the bike path in the dark.
C • Nice 2
Monday Apr 6, 2009 #
Running 30:00 [3]
shoes: asics GT-2120
A short run before the Cockies 'Map and Pide' evening at Mace and Ben's new place in Bruce. A quick run out to Bruce Ridge with Mace, Ben, Jose, Heffer, Miss Jones and Beth. Hardest part was dodging the Raiders fans who were heading to Bruce Stadium for the game against the Cowboys.
Sunday Apr 5, 2009 #
Orienteering race 1:34:09 [3] 6.5 km (14:29 / km)
shoes: Asics GEL Trabuco (blue)
OY event at Castle Hill. Sooo slow today. I started well, but overran 2, and took far too long to relocate. By the time I got to 5 my right knee was quite sore, so I wasn't enjoying any to the steep up, or steep down. I took a wide route to 6 to avoid the extra climb, which was ok, but then a lack of detail in the description for number 7 meant visiting 4 or 5 boulders inside the circle. I decided to contour the long leg from 9 to 10, and navigationally it wasn't too bad, but my progress was at best a jog, and often a tentative walk across the steep slopes. I managed to run for the last three legs, but overall didn't enjoy the orienteering - the courses were good, but the area is steep and crappy.
Saturday Apr 4, 2009 #
Bike - MTB 1:47:00 [3]
shoes: asics GT-2110
Bike ride with Mary in the late afternoon to celebrate/commiserate the last day of daylight saving. I took her on a tour - from home to Lake G, then up through Gungahlin and around the top of Amaroo, then back. Mary reckons it could have been her longest ride ever.
Thursday Apr 2, 2009 #
Running intervals 20:00 [4]
shoes: asics GT-2130
Cockies intervals at ANU organised by Heffer. It was an Acejase/Hoggster inspired floats session. After a bit of to'ing and fro'ing we ended up running around that outside of two soccer pitches. It had a bit of everything: grass - trees - dirt track - walkway - slope.
I did 8 x 1:30 hard, with 1:00 slow recovery in between. First 4 clockwise, then last 4 anti-clockwise to have a different view. I tried to be consistent and all were between 1:25 and 1:29.
A good group: Heffer, Lachy, Bun, Eon, Jenny, Mace, Fel, Muz, Heffer, and 'Coaches Wife'.
I did 8 x 1:30 hard, with 1:00 slow recovery in between. First 4 clockwise, then last 4 anti-clockwise to have a different view. I tried to be consistent and all were between 1:25 and 1:29.
A good group: Heffer, Lachy, Bun, Eon, Jenny, Mace, Fel, Muz, Heffer, and 'Coaches Wife'.
Running warm up/down 25:00 [2]
shoes: asics GT-2130
Quadruple warm up.
Wednesday Apr 1, 2009 #
Running 50:00 [3]
shoes: Asics GEL Trabuco
Cockies Wednesday training organised by Miss Jones at North Lyneham. An eclectic mix of participants: Muz, Heffer, George, Fel, Jotaigna, JLA + Roy, Mace. A good warm up, and warm down, and in between were 4 short courses, with the instructions being, to paraphrase, 'go flat out, and no mistakes'.
I managed the first one fairly flat out, but it was flat which helped. I also managed to keep up with George, who is becoming a bit of a machine, so that was no mean feat. The next few were a bit up and down, and so was my running. I was feeling a bit tired at the end.
It was a good workout - thanks Shannon.
I managed the first one fairly flat out, but it was flat which helped. I also managed to keep up with George, who is becoming a bit of a machine, so that was no mean feat. The next few were a bit up and down, and so was my running. I was feeling a bit tired at the end.
It was a good workout - thanks Shannon.