Training Log Archive: GMIn the 31 days ending Mar 31, 2012:
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| 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 | Sa | |||||||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2012 #
8 AM
Running 49:30 [3]
shoes: Asics GT-2160
From home out around the northern edge of Spence and Fraser then past Fraser PS and up to Mt Rogers. A half lap on the main walking track then back down the hill to home. Started slow but picked up the pace after about 10 mins - seems to take about that long to get warmed up.
Breakfast was the buffet morning tea at the Hyatt to celebrate Heather's birthday - it was very enjoyable and a bit moorish.
Breakfast was the buffet morning tea at the Hyatt to celebrate Heather's birthday - it was very enjoyable and a bit moorish.
Friday Mar 30, 2012 #
8 AM
Bike - MTB 20:50 [3]
shoes: Specialised Taho
RTW with MaryMac as far as the lake but didn't go further with her as we were a bit late leaving home.
6 PM
Bike - MTB 1:15:40 [3]
shoes: Specialised Taho
Ride from work into ANU, dodging the clueless ANU students towards the end, to meet MaryMac after work. Then home via Sullivans Creek for a change where we bumped into Grant and Zaf out for a walk. Stopped for a quick chat and got a couple of nice smiles from Zaf. Then on via Nth Lyneham, Kaleen, Girralang and around the northern edge of Evatt. Great way to end the day.
Thursday Mar 29, 2012 #
7 AM
Bike - MTB 21:45 [3]
shoes: Specialised Taho
RTW. A bit foggy near the lake, and my glasses just added to the fogginess.
1 PM
Running intervals 1:05:15 [3]
shoes: asics GT-2150 #2
A nice long warm up under the trees next to the Macquarie/Cook bike path. I was heading down to Aranda Hill and about to cross under Bindubi St, using the horse tunnel rather than the bike path one, when the very big stick lying beside the rock wall suddenly sprang at me with a huge hiss. It was no stick; it was a bloody great big brown snake with mouth open and making that noise that I thought they put into movies just to scare people. By the time I calmed down and came back to have a better but more distant look it was already slithering into a drain hole in the rock wall and only the back 1/3 was still poking out. That bit was still quite big and long and about 40mm in diameter. I thought I would keep going rather than give it a chance to poke the other end back out the hole. My lifetime snake count while running/orienteering is now 3, so I should be ok for about the next 10 years.
After reading Bun's trog I did a 5min effort, then 4, 3, 2, 1 min intervals, with 1 min rest in between. It was on the fire trails around the bottom of Aranda Hill and then up through the middle of Black Mt. A gently undulating course with more ups than downs. Finished off with about a 25 min normal paced run back to the ABShouse.
After reading Bun's trog I did a 5min effort, then 4, 3, 2, 1 min intervals, with 1 min rest in between. It was on the fire trails around the bottom of Aranda Hill and then up through the middle of Black Mt. A gently undulating course with more ups than downs. Finished off with about a 25 min normal paced run back to the ABShouse.
6 PM
Bike - MTB 22:10 [3]
shoes: asics GT-2150 #2
RHFW.
Wednesday Mar 28, 2012 #
6 PM
Gym - cardio 1:20:00 [3]
shoes: Asics GT-2160
RPM class at CISAC taken by Steve with MaryMac and the 'old' guy next to me called Tony for company.
Tuesday Mar 27, 2012 #
8 AM
Bike - Road 20:45 [3]
shoes: Specialised Taho
RTW. Teepee guy has moved to the centre of the lake now.
6 PM
Bike - Road 30:20 [3]
shoes: Specialised Taho
Ride home via CSIRO and the top end of Spence.
7 PM
Running 32:15 [3]
shoes: Asics GT-2160
Thought I should go for a run today so drove over to Hawker and did a circuit around The Pinnacle - haven't been there for ages and really enjoyed it. A couple of hills to keep me honest but mainly flat
Monday Mar 26, 2012 #
7 AM
Bike - MTB 21:50 [3]
shoes: Specialised Taho
Ride to work via McKellar and JKP.
6 PM
Bike - MTB 1:10:10 [3]
shoes: Specialised Taho
Started riding home, decided it was such a beautiful evening and wanted to make the most of it before the end of day light saving, so kept going north through Gungahlin to the end of Ngunnawal then rode around some of the new suburbs and finished back along the bit of Horse Park Drive behind Harcourt Hill that is still being constructed, so mainly packed road base. Made it home just before the street lights came on.
Sunday Mar 25, 2012 #
8 AM
Running long 1:30:10 [3]
shoes: Asics GT-2160
Cockies Sunday run from Hackett with Devil and Frogga. Luckily Devil was in recovery mode after yesterday's ACT Mtn Running Champs and Frogga has a sore achilles so it was a comfortable pace. Around the bottom of Ainslie and up the concrete path to the top. I had a random guy behind me from the bottom which kept me going along ok. Down the main route and over Hackett Hill then up the GMFT and zig zag track to the saddle on Marjura. That was enough for everyone today so back down the to the cars. Breakfast at Little Bean with Devil was very pleasant and luckily there was a table inside as outside was a bitt cool for just a tee-shirt.
Saturday Mar 24, 2012 #
12 PM
Orienteering 1:00:00 [3]
shoes: Brooks Cascadia 5
Training at Timberlight organised by Toni Brown and Maggie Jones. Joshy B ran the exercise which was contouring on a contour only map. I turned mine into a figure of 8 course so I could change my 'uphill' leg twice otherwise I would have been a bit lopsided. Great exercise. The second part was a short course using the same contour only maps. Lovely open spur/gully with enough interesting contours to make it worthwhile. Good to get the brain focussing on some o-technique pre-Easter.
2 PM
Orienteering 1:00:00 [4]
shoes: Brooks Cascadia 5
Second session after lunch at Timberlight. Jenny Bourne had set 3 O intervals of 2km, 1.5km and 1.5km. I started the first one with Karen B but didn't see her after the first control (she twisted her ankle but I didn't know at the time). Ran with Geoff L for a few controls which was good for me - I can keep up ok but the difference is Geoff just doesn't stop and doesn't make mistakes.
For the second course I did a mass start with Svenn, Lollie and Geoff. I tried a different route to the first to see what it would be like - it was easy but slow so I was behind by 50m after the first control. I then tried to keep with Lolle to see how he was going - a bit stop/start but still good navigation. Svenn was last seen as a little blue caboose behind Geoff.
We regrouped for the start of the 3rd and went off with about 30-40 second spacing: Geoff, then Lolle, then Svenn then me. I made a couple of errors because I couldn't see the termite mound (some were a dark brown) or the tape (it was bright orange so no excuses their) on a couple of controls so did a bit of wandering even though I was in the circle both times.
Great weather and a fun day out in the bush. Even got the Forrester a bit dirty - but not too much.
For the second course I did a mass start with Svenn, Lollie and Geoff. I tried a different route to the first to see what it would be like - it was easy but slow so I was behind by 50m after the first control. I then tried to keep with Lolle to see how he was going - a bit stop/start but still good navigation. Svenn was last seen as a little blue caboose behind Geoff.
We regrouped for the start of the 3rd and went off with about 30-40 second spacing: Geoff, then Lolle, then Svenn then me. I made a couple of errors because I couldn't see the termite mound (some were a dark brown) or the tape (it was bright orange so no excuses their) on a couple of controls so did a bit of wandering even though I was in the circle both times.
Great weather and a fun day out in the bush. Even got the Forrester a bit dirty - but not too much.
Friday Mar 23, 2012 #
8 AM
Running 29:10 [3]
shoes: Asics GT-2160
Run to work. My left knee was a tiny bit sore at the start but went away after 10 mins. I think it is due to some over vigorous kicking in breaststroke in the pool last night.
6 PM
Running 28:10 [3]
shoes: Asics GT-2160
Run home from work. Quite cool and windy but really got into the run by the end.
Thursday Mar 22, 2012 #
6 PM
Swimming 32:00 [3]
shoes: bare feet
Swim after work at CISAC. The water felt warm so summer must definitely be over.
Wednesday Mar 21, 2012 #
8 AM
Bike - MTB 46:20 [3]
shoes: Specialised Taho
RTW with MaryMac as far as O'Connor Ridge then double back via South Bruce to the ABShouse.
6 PM
Gym - cardio 57:00 [3]
shoes: Specialised Taho
RPM at CISAC with 'young' Steve. Good class, worked hard, enjoyed the variety, and not too loud or hot.
7 PM
Bike - MTB 21:15 [3]
shoes: Specialised Taho
Ride home from the gym via JKP, then Gininderra Creek and through Evatt. Had to dodge a couple of dogs who have no idea about keeping left on the bike path.
Tuesday Mar 20, 2012 #
7 AM
Bike - Road 21:55 [3]
shoes: Specialised Taho
RTW
1 PM
Running 1:09:35 [3]
shoes: asics GT-2150 #2
Lunchtime run from the ABShouse to the top of Black Mt and back. No-one else out running which is surprising as it was a beautiful day.
6 PM
Bike - Road 21:30 [3]
shoes: Specialised Taho
Ride home from work - felt a bit light headed - not sure why.
Monday Mar 19, 2012 #
7 AM
Bike - MTB 26:10 [3]
shoes: Specialised Taho
Ride to work via Gininderra Creek and the Lake.
6 PM
Bike - MTB 1:09:20 [3]
shoes: Specialised Taho
Ride home from work the long way: JKP, then along G. Creek to Flynn; up the bike path to the top of Mt Rogers then I did culdesac-hill-ints around the northern and eastern side of Mt Rogers.
Sunday Mar 18, 2012 #
8 AM
Running long 1:46:10 [3]
shoes: Asics GT-2160
Long run from Hackett with joshy b for company, which was good for me. Started on the flat route towards Ainslie but then I took a different route to the usual. Up to the power lines then south for a bit and then up the single track that heads for the northern saddle. After a while we turned right onto a fun little track that contours. Back onto the higher fire trail for a while then I sent Josh off to the bottom of the main path up Ainslie so he could run hard and I took the shorter route. Josh smashed it up Ainslie and caught me just before the very top. Back down on Tricky Track with a small detour to the Labyrinth. Over Hackett Hill and then from the saddle Josh went via the GMFT and the zig zag tracks to the top of Majura while I took the single track that goes straight up. Good timing meant I made it to the top about 10 metres in front. Back down to the saddle then down to the right. Ran on a few smaller paths back to the car.
I felt so much better than the last couple of Sunday runs which I put down to having an easy day on Saturday. Funny how that works.
Wasn't planning on breakfast but stopped at Hackett shops to try and get a paper, and then thought why not, so had a coffee and almond croissant at 'Little Bean' which is opposite Wilburs. Both were excellent.
I felt so much better than the last couple of Sunday runs which I put down to having an easy day on Saturday. Funny how that works.
Wasn't planning on breakfast but stopped at Hackett shops to try and get a paper, and then thought why not, so had a coffee and almond croissant at 'Little Bean' which is opposite Wilburs. Both were excellent.
Saturday Mar 17, 2012 #
Note
I had organised an OACT Coaching weekend at Belanglo and drove up on Friday night so I could get an early start and put out controls. Only problem was that at about 10pm as we turned off the Hume Hwy onto Bunnigalore Rd there were red and blue flashing lights. The Police had closed the road because the creek crossing was over a metre deep and running very fast. After watching the water and taking a few photos we headed into Berrima to find a motel - it was still raining and we didn't feel like putting a tent up in the rain. Managed to drag the poor motel guy out of bed so we could book into a room. The rain didn't let up and was bucketing down at 5am so I decided it was best to cancel so made some early morning phone calls. A bit disappointing but better to make an early call than have people drive for a couple of hours to find it closed.
Apparently the real reason for the cancellation was because Rob Walter was coming. He is now 3 from 3 for cancelled weekends in March: the 6ft Track marathon; the OACT coaching weekend; and the NSW State League events. He is thinking of making money by getting event organisers to pay him NOT to enter their event.
Apparently the real reason for the cancellation was because Rob Walter was coming. He is now 3 from 3 for cancelled weekends in March: the 6ft Track marathon; the OACT coaching weekend; and the NSW State League events. He is thinking of making money by getting event organisers to pay him NOT to enter their event.
11 PM
Running 22:05 [3]
shoes: Asics GT-2160
No O so we went to Sydney to visit family. Back home just before 11pm so I went for a short run - just a tiny bit of misting rain.
Friday Mar 16, 2012 #
5 PM
Running 21:45 [3]
shoes: Asics GT-2160
Squeezed a short run in between getting home from work and packing the car to head off to Belanglo. Ran out and back through Melba, with a few hills to keep it honest. I didn't manage to avoid the rain which started about 5 minutes from home.
Thursday Mar 15, 2012 #
6 PM
Gym - cardio 52:00 [3]
shoes: Asics GT-2160
RPM class at CISAC.
Wednesday Mar 14, 2012 #
6 PM
Orienteering race 19:34 [4] 3.5 km (5:35 / km)
shoes: Asics GT-2160
Twilight event at Commonwealth Park. A fun sprint event and enjoyed the course set by Richard. Good to 1, unlike the few who started in front of me and had been carefully studying their maps, but had to run around some unmapped fencing on the way to 2. Ran past 4 thinking that our control was on the vegetation boundary as drawn and in the description, but should have checked the number as I had to come back. Good through to 10 but turned in on the first path over the bridge then realised the green came right to the pond so had to double back. Backed out of 10 even though there was a way through next to the pond - the map had the uncrossable green to the water's edge so I didn't want the 'Wrath of Shep' to descend on me. No problems with the rest - just not fast enough. Beautiful evening to be out orienteering and great to see all the kids, young and old, enjoying themselves.
Running warm up/down 15:00 [3]
shoes: Asics GT-2160
Nice easy run out along the lake edge and back. So many people out and about.
Tuesday Mar 13, 2012 #
7 AM
Bike - Road 21:20 [3]
shoes: Specialised Taho
Ride to work via McKellar and the lake. I thought teepee guy had been evicted but he had sailed down the lake to the peninsula.
6 PM
Bike - Road 20:25 [3]
shoes: Specialised Taho
Ride from work to XC at Black Mt Peninsula.
Running race 22:45 [4] 5.0 km (4:33 / km)
shoes: Asics GT-2160
XC at Black Mt Peninsula. My quads felt sore even before I started and didn't improve much. The grass was quite long which made the course slow. In the end it was a steady but not great run. Three laps of about 1.7km and my splits were 7:08, 7:44, 7:52.
Running warm up/down 10:00 [3]
shoes: Asics GT-2160
Short warm up but didn't have time for any more.
7 PM
Bike - Road 40:55 [3]
shoes: Specialised Taho
Ride home from Black Mt Peninsula via ANU and O'Connor Ridge. Made it just before I needed some lights.
Monday Mar 12, 2012 #
11 AM
Bike - Road 2:05:00 [3]
shoes: Specialised Taho
Canberra Day public holiday so I slept in till nearly 9am :) Decided to go for a bike ride so out through Spence to the Barton Hwy then followed that into town then left onto the Federal Hwy and out across the border to Eagle Hawke. Spent about 15 mins exploring the various dead end roads near there and the 5 acre blocks with huge houses and even 'huger' automatic gates to keep the riffraff out. Returned much the same way but went through McKellar and Evatt at the end.
Sunday Mar 11, 2012 #
8 AM
Running long 1:38:40 [3]
shoes: Asics GT-2160
Cockies long run from Hackett with Sebba, MaryMac and Heffer. The girls did their own thing and I had the pleasure of Seb's company. As it was only the two of us we could be a little bit more 'make the route up' as we ran along. Started on the main track up Majura but very soon turned left onto the single track that contours. Crossed paths with the girls but we kept on going along to the next main walking trail, then right and up the hill to the fire trail and met M&H again! Up the TTT then to the top of Majura with Seb just pulling away. We decided we would run back down to meet M&H and come back up with them but didn't see them, because they bailed :( A walker gave us a sighting so we kept on back down the zig-zag track and then met Sarah Buckerfield who was heading up Majura to recover her drink bottle from yesterday - it was still sitting at the top when we were there. Sarah said the girls were just ahead and we picked them up on the GMFT. We ran together for a tiny bit down the Blue Metal Rd, then Seb and I set off on the single track around the bottom of Hackett Hill and continued under the power lines for a while. Left onto the single track that goes straight up to the saddle on Ainslie - but Sebba promised to show me 'The Labyrinth' which he did. We did a Labyrinth interval to the centre, but just stepped over the sticks on the way out. Probably not the done thing. From the saddle back down the right hand fork and finished under the power lines, with pike, back to the cars.
Breakfast at Deli Marco was very pleasant, and empty. Sat outside wondering where everyone was. I had 'skinny' coffee and the porridge with fruit and honey which was very good. Seb confused the poor waiter by asking for 'fat' coffee.
Breakfast at Deli Marco was very pleasant, and empty. Sat outside wondering where everyone was. I had 'skinny' coffee and the porridge with fruit and honey which was very good. Seb confused the poor waiter by asking for 'fat' coffee.
Saturday Mar 10, 2012 #
9 AM
Running 28:40 [3]
shoes: Asics GT-2160
Run from home to CISAC. Perfect temp for running - enjoyed it immensely.
10 AM
Gym - cardio 50:00 [3]
shoes: Asics GT-2160
RPM class taken by Brendan. No mixing it up from Brendan - exactly the same every week. After the run to warm up I was a bit sweaty to say the least but cooling was on and was good temp.
Breakfast after at Beppis with MaryMac and Heffer - coffee and almond croissant :)
Breakfast after at Beppis with MaryMac and Heffer - coffee and almond croissant :)
Friday Mar 9, 2012 #
7 AM
Bike - MTB 25:00 [3]
shoes: Specialised Taho
RTW via McKellar and then looped back around the lake.
6 PM
Bike - MTB 27:30 [3]
shoes: Specialised Taho
Ride home from work via JKP and checked out the tee-pee guy on lake G, then via McKellar and Evatt.
Thursday Mar 8, 2012 #
6 PM
Running intervals 55:20 [4]
shoes: Asics GT-2160
I am getting the hang of 'Thursday is intervals day'. Went to Bilbies ints at Bruce. Garry encouraged me to do the long set. Longish hill ints up the bike path hill from the end of the dirt track - or close to it - up to the GDE underpass. My efforts were up the hill: 2:19, 2:19, 2:21, 2:19, 2:19, 2:19, 2:24, 2:18 but the easy run back down started to stretch out so my initial repeats on 5 mins crept out to 5:25 by the last one. Devil was a bit late and then put everyone to the sword. It may have been the fast looking haircut. An easy run back to the AIS athletics track to finish. Saw an amazing rainbow against a black sky.
Wednesday Mar 7, 2012 #
8 AM
Bike - MTB 25:10 [3]
shoes: Specialised Taho
Ride to work - first time in over a week - good to be back doing it as it is a nice way to start the day, if not raining.
6 PM
Gym - cardio 1:00:00 [4]
shoes: Specialised Taho
RPM at CISAC with MaryMac. Mary got the cooling turned on from the get go so it was pleasant if almost chilly. I worked hard especially on the longer fast bits - I find these the hardest.
7 PM
Bike - MTB 26:00 [3]
shoes: Specialised Taho
Ride home from CISAC. Almost felt cold.
Tuesday Mar 6, 2012 #
6 PM
Running 21:18 [4] 5.0 km (4:16 / km)
shoes: Asics GT-2160
XC at Acton Ferry Terminal. Continued with my 'run hard from the start and see how long I can hold on plan'. Today I was trying to make it to the turn around, but still dropped off a bit before then. First km in 3:50 was the best I have run in a very long time, and half way in 10:10 was good, even managed to hold BA until then, but slowed a lot on the way back. It was my 2nd fastest 5km in the modern era.
Running warm up/down 15:00 [3]
shoes: Asics GT-2160
Monday Mar 5, 2012 #
6 PM
Running 35:50 [3]
shoes: Asics GT-2160
Pre Cockies Map and Pide evening run with Lizzie from her place in Downer. Lizzie took me through Downer and up to Hackett, along the fire trail to the Mackensie St carpark and then back. Lizzie was happy for an easy run, but I did question her idea of 'easy' and she said it was a bit 'medium'.
I had planned to swim at lunchtime but got to the pool to find it closed for a school swimming carnival (I hate school swimming carnival season).
I had planned to swim at lunchtime but got to the pool to find it closed for a school swimming carnival (I hate school swimming carnival season).
Sunday Mar 4, 2012 #
8 AM
Running 1:18:25 [3]
shoes: asics GT-2150 #2
I spent too long deciding what to wear that I missed my usual warmup. At least devil and joshy b were content to take it easy at the start. Ainslie first and dodged the first big puddle then realised the futility of that so ploughed straight through the rest. I turned off at the sub- station and went up to the top of Ainslie from there . Devil and Josh took the concrete path and were only 1 step behind me at the top. The breeze and rain were picking up so no lingering. Down the reverse TT route then Josh left us to head home. Over Hackett Hill then the GMFT which was more like a creek than a single track. Continued down towards the cars then I did an extra loop North to the reservoirs. Best bit was running between a bunch of roos and they just stood still - I could have reached out and touched them they were that close.
Breakfast at Wilburs - sat outside under the radiators where it was almost too hot. Yummy scrambled eggs on toast. Devil's protestations that the run wasn't bacon worthy were simply forgotten or ignored by him. I learn't that apparently there is virtually no difference between First class and Business class these days. Good to know next time we are flying OS.
Breakfast at Wilburs - sat outside under the radiators where it was almost too hot. Yummy scrambled eggs on toast. Devil's protestations that the run wasn't bacon worthy were simply forgotten or ignored by him. I learn't that apparently there is virtually no difference between First class and Business class these days. Good to know next time we are flying OS.
Saturday Mar 3, 2012 #
9 AM
Gym - cardio 1:13:00 [3]
shoes: asics GT-2150 #2
RPM at CISAC. Started about 20 min before the class, then Brendan did his usual which was good, then I kept going at the end for another 10 mins to bring up 800 kilo-whats-its on the bike readout. It seemed like a good idea at the time. Met MaryMac at Beppis for a late breakfast.
Friday Mar 2, 2012 #
7 PM
Running 1:03:45 [3]
shoes: Asics GT-2160
I headed off on an easy run with MaryMac from home. Up to the top of Spence then down to Paspalum Place. I ran on the CSIRO side of the road in the grass and muddy track, while MaryMac kept to the footpath on the other side. After 15 mins she decided to head back so I continued about 10 metres then lost my shoe. It was sucked right off when I stepped on some dirt that was actually deep mud. After hopping around trying to keep my sock clean I extracted the shoe, wiped it off on some grass then kept going. I headed up through PP and tried to avoid the major puddles but decided this was impossible so just started running through them - this had the benefit of washing the mud off my shoe. I followed the mown strip North to the Barton Hwy and only had about 200m of knee deep water to run though so it wasn't too bad. I ran on the grass beside the Hwy past Gold Creek Village to the Spence turnoff then back on the horse trail, and the noise from the frogs was amazing. I then ran through the middle of Spence to home.
Thursday Mar 1, 2012 #
8 PM
Running intervals 32:00 [4]
shoes: Asics GT-2160
Late at work so just waited for MaryMac to finish her RPM class so I could get a lift home then went back to the gym and did a slightly modified Mona fartlek on the treadmill. 2 x 90" and 7 x 60".