Training Log Archive: devilIn the 30 days ending Apr 30, 2010:
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Thursday Apr 29, 2010 #
Running 35:00 [3] 6.0 km (5:50 / km)
shoes: kayano 16
CSIRO run on blackie at a fairly slow pace
Running intervals (Bilbys) 20:18 [3] 4.8 km (4:14 / km)
shoes: kayano 16
Bilbys ints again. Was running late so the warmup was the ride from work and half the stretches. Just did a short set of 4x 600, 4x 300 supposedly at half mara cruise pace. Splits of 2.15, 2.05, 2.10, 2.12, 66, 67, 66, 66 were perhaps a touch on the quick side.
Bilbys warm up 40:00 [3]
shoes: kayano 16
Tuesday Apr 27, 2010 #
Running intervals (Bilbys) 22:51 [4] 5.6 km (4:05 / km)
shoes: kayano 16
Bilbys intervals - usual bilbys stuff and a medium set of 2x600, 2x1000, 2x600 with splits of 2.11, 2.03, 3.36, 3.44, 2.11, 2.12. Set off with horsey and the quick boys who sped up after the first 600, stuck with them for the first 1km but then was on my own and slowed down a bit.
Plenty of pelple there, mace, phoebe, beth and the english girl who's doing the north face 100 who was churning out the reps. Warmed down with mace and discussed how to be quicker than miss jones for the half marathon. After that big gaz set an unrealistic target time for the half which might be quick enough..
Plenty of pelple there, mace, phoebe, beth and the english girl who's doing the north face 100 who was churning out the reps. Warmed down with mace and discussed how to be quicker than miss jones for the half marathon. After that big gaz set an unrealistic target time for the half which might be quick enough..
Bilbys warm up warm up/down 45:00 [3]
shoes: kayano 16
Sunday Apr 25, 2010 #
Running long 1:33:00 [3] 16.0 km (5:49 / km)
shoes: kayano 16
In Thredbo for the weekend so did a sunday long run up to dead horse gap then onwards along the cascades track. Turned round at 50 mins and came back the same way. A bit wet underfoot in places after the rain yesterday.
Saturday Apr 24, 2010 #
Note
Was going to run but it was raining pretty hard at thredbo so stayed warm and dry instead.
Tuesday Apr 20, 2010 #
Running intervals (Bilbys) 37:30 [3] 8.8 km (4:16 / km)
shoes: kayano 16
Was running late from work so was at the back of the warmup. Another long set of 4 x1200 then 5 x 400 with 200m recoveries. Got the pacing of the 1200s all wrong reflected in splits of 4.14, 4.22, 4.26 and 4.30, a bit more consistent in the 400s 1.28, 1.27, 1.28, 1.26, 1.24. Legs feel really tight, hammies are sore as well as achilles, shins etc. Dragged off for a rogaine debrief by jess, kate, kim and ian after over a pizza.
Bilbys warm up warm up/down 40:00 [2]
shoes: kayano 16
The theme of the month seems to be planks during the run-throughs. Otherwise it was the usual stuff - big lap at the end with the viking and liz
Sunday Apr 18, 2010 #
Running long (Cockies long run) 1:27:00 [3] 14.2 km (6:08 / km)
shoes: kayano 16
Big turnout for the cockies long run, acejase, hoggster, miss jones, alj, jla, patrick and marymac (did a different run). Round ainslie then up the concrete path, with a surge up the second half, then over HH and into the pines for a while. Sfoglia had a coffee and bacon and egg focaccia special, but they stuffed up with the coffee and didn't bring it out for a while. It felt like we'd run further than 14km.
Thursday Apr 15, 2010 #
Running intervals (Bilbys) 32:50 [5] 8.0 km (4:06 / km)
shoes: kayano 16
Thursday intervals, quite a few people turned up and it was warmer than Tuesday night. The set was 20 x 300 with 100 recovery, requested by mace. Tried to maintain a constant pace and managed to do this, splitting between 1.02 and 1.04 for the whole set. I think my legs will know about it in the morning. Ate a large bag of yummy chips as a reward.
Bilbys warm up warm up/down 45:00 [3]
shoes: kayano 16
Usual stuff plus some planks during the run throughs.
Tuesday Apr 13, 2010 #
Running intervals (Bilbys) 32:50 [4] 8.0 km (4:06 / km)
shoes: kayano 16
Back to the usual winter schedule - so it was Bilbys. Broke out the thermals although it probably wasn't really justified. The set was 2x 1k, 4 x 600m, 2x 1k with 200m recoveries. Splits were 3.35, 3.36, 2.08, 2.10, 2.08, 2.08, 3.42, 3.42. Was fairly surprised at how well I was running, with just a little drop in pace towards the end when I was on my own.
Bilbys warm up warm up/down 45:00 [3]
shoes: kayano 16
Usual bilbys stuff - ran round the warmup with mace and reviewed easter - and a big lap at the end followed by the ride home
Monday Apr 12, 2010 #
Note
(rest day)
Was tired the whole day. Had to break out the long fingered cycling gloves, my toes wish I'd got the booties out as well
Sunday Apr 11, 2010 #
Orienteering race 2:02:33 [4] 15.7 km (7:48 / km)
shoes: La Sportiva Crosslite
ACT long at Glendale.
Had an early start, picked up the map and started running along the control line to the hill. Then started looking at the map more closely, the start triangle was on the wrong fence and i was heading to 11 - yep it was the second map. So turned round and headed back to the start where it turned out all the maps were the second one. After a short delay I was off again with the right map. Had a very patchy run, the nav during the legs was fine but was making too many mistakes near or in the circle. Had a gel at the map change but this didn't really have much effect and struggled round the rest of the course, was happy that jimbo caught up as i was hunting for 19 and hung on to the finish. Hadn't run on this map before and thought it was a good area with nice setting from phil walker.
Had an early start, picked up the map and started running along the control line to the hill. Then started looking at the map more closely, the start triangle was on the wrong fence and i was heading to 11 - yep it was the second map. So turned round and headed back to the start where it turned out all the maps were the second one. After a short delay I was off again with the right map. Had a very patchy run, the nav during the legs was fine but was making too many mistakes near or in the circle. Had a gel at the map change but this didn't really have much effect and struggled round the rest of the course, was happy that jimbo caught up as i was hunting for 19 and hung on to the finish. Hadn't run on this map before and thought it was a good area with nice setting from phil walker.
Orienteering warm up/down 15:00 [3]
shoes: La Sportiva Crosslite
Warmup and aborted first start.
Saturday Apr 10, 2010 #
Orienteering race 57:33 [4] 6.3 km (9:08 / km)
shoes: La Sportiva Crosslite
ACT middle at buckenderra. Had an early start from canberra but got there with a bit of time to warm up. The leg was feeling a lot better and not hampering my running. Made the first error on 3, going to the right place but not reading the description and not looking far enough to the right of the rockface and spending a few minutes messing about. Was very surprised to catch Blair around 5, was with him until 10, but then took a slower ine into 10 then stopped short of 11 and lost touch. Clean through 13 to 15 where ecmo caught me, was with him to 22, and going ahead on the uphill bits, but then didn't see the track to 23 and dropped back going straight down the hill. A little bit tentative in the last little loop. 45 seconds behind acejase, no excuses really.
Orienteering warm up/down 10:00 [3]
shoes: La Sportiva Crosslite
Friday Apr 9, 2010 #
Event: Snow Treble
Note
(rest day)
The tendonitis was improved but decided missing the sprint wasn't a bad idea, particularly as I also had a shed load of work to get through.
Wednesday Apr 7, 2010 #
Note
(injured) (rest day)
Rest day to let the voltaren do its work
Tuesday Apr 6, 2010 #
Note
(injured) (rest day)
The physio said that I've got a bit of tendonitis from the rogaine, so needs resting and stretching for a few days along with 3 meals of voltaren a day to reduce the inflammation.
Monday Apr 5, 2010 #
Orienteering race 1:12:26 [3] 8.3 km (8:44 / km)
shoes: La Sportiva Crosslite
Day 3 of easter at collector hill. Was running a little bit more strongly today although still not 100%. This was an interesting map with a bit of rock, a bit of spur-gully and a few mining details. The chasing start meant I started just after Julian finished, but there was a reasonably big group in the 1 min start intervals. Was a little tentative over the first few controls, getting used to the terrain and the vegetation. Had a good run over the first long leg, which would have been a bit better if I'd read the rock detail at the end better. Also wobbly on 4 running past the control to the one on the women's course and having to backtrack a bit. I was slow but fairly accurate as we zig-zagged over the rock detail, but then stuffed around a bit into 11, where I had a good plan but didn't execute it too well, stopping a bit short of the knoll where the control was. After that it was clean, for the first time this weekend I caught someone; Aaron Dodd just before the spectator control. We collected sanders for the last 4 or 5 controls, and I led a little train into the finish.
The best run of the weekend, towards the end felt like I was reading the map well in some of the more detailed bits.
Report on the Crosslites - after about 30 hours of use quite a few of the lugs have broken off, including a big chunk coming off the sole on one side. On the plus side they quite comfortable.
The best run of the weekend, towards the end felt like I was reading the map well in some of the more detailed bits.
Report on the Crosslites - after about 30 hours of use quite a few of the lugs have broken off, including a big chunk coming off the sole on one side. On the plus side they quite comfortable.
Sunday Apr 4, 2010 #
Orienteering race 2:01:28 [3] 15.4 km (7:53 / km)
shoes: La Sportiva Crosslite
Easter day 2. An enjoyable course, there were a few v.easy controls but also some where you had to keep concentrating along with a bit of route choice. The run was pretty clean apart from 4 where I strayed a bit too far right and lost a coupe of minutes here, then going through the spectator control where I took 20 seconds or so to pick up where the control on the spur was. Couldn't really run at full speed which was a bit frustrating as this area would have suited me well running at a faster speed and on an average day I'd be expecting closer to 100 min on this course.
Saturday Apr 3, 2010 #
Orienteering race 59:15 [3] 5.9 km (10:03 / km) +215m 8:30 / km
shoes: La Sportiva Crosslite
Easter day 1. Not a lot of improvement in the decrepit leg after yesterday but didn't seem worse. Running actually seems a bit easier than walking on it although it takes a little while to warm up and pushing the shin through thin branches was painful. Didn't really warmup a lot apart from the hike to the start and took the first few very steadily, silly mistake at 2 mis-reading the description and going to the wrong side of the boulder. Going into 6 thought I might be drifting low but was in fact a bit high and not in the gully. From there was navigating well, although couldn't keep up with muzza and ian anderson who caught me around 7 once we went into the tougher terrain towards 12. Overall this could have been a little better but was happy with the navigation.
Friday Apr 2, 2010 #
Orienteering race 21:34 [3] 3.5 km (6:10 / km)
shoes: kayano 16
Still very sore in the leg, but it doesn't seem to get worse with running so took a couple of voltarens before the start. Wasn't moving very fast, jules went past at no 5. Was going fairly well but somehow got on the wrong side of the building at 12 - just lost touch with the map somehow and lost maybe 2 mins going round the wrong way. Lost another 20s or so taking a long way round at 18. Was happy to have got round, tomorrow will be a bit more testing.
Thought the courses were good, hope we get to use the map again sometime.
Thought the courses were good, hope we get to use the map again sometime.
Running warm up/down 10:00 [3]
shoes: kayano 16
Thursday Apr 1, 2010 #
Running 50:00 [3]
shoes: kayano 16
Decided that I'd better see if I could run or not so went to Bilbys after work. Usual smallish Thursday crowd along with Jim who is staying at Danielle and Gaz's place. Ok on the warm up and run-throughs. Just did a short set of 2x800, 2x400 at a bit over 4 min km pace. Mechanically felt everything was fine but the decreptitude region was quite sore. Big lap with jim to warm down, then came home and had a couple of shannon sweets.