Training Log Archive: devilIn the 30 days ending Jun 30, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| 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 | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||
Wednesday Jun 30, 2010 #
Running 50:00 [3]
shoes: kayano 16
Night run on o'connor and bruce ridges with miss jones, alj, cath, mace, sanders and grantm. We did quite a lot of single track which was good in the dark.
Tuesday Jun 29, 2010 #
Running intervals (Bilbys) 30:00 [5] 8.0 km (3:45 / km)
shoes: kayano 16
Another big tuesday set at bilbys, 10x800(200). Ran with the same young whippersnapper as last week, think he's called matt, so the pace was solid all the way. Freezing cold so had 2 layers of thermals on and fingers were freezing on the ride home.
Bilbys warm up warm up/down 50:00 [3]
shoes: kayano 16
before, betweens and afters
Monday Jun 28, 2010 #
Running hills 35:00 [3]
shoes: kayano 15
I came across race report from jackie fairweather from when she ran the jungfrau marathon a couple of years ago - it sounded a bit on the hardcore side so I went for a hilly run up to the top of blackie on the walking track, back down the straight down track then back up the walking track again. You can guarantee getting a few funny looks from the lunchtime walkers when you go past them for the second time on this run.
Sunday Jun 27, 2010 #
Orienteering race 1:18:50 [4] 10.6 km (7:26 / km) +440m 6:10 / km
shoes: La Sportiva Crosslite
ACT league event at foxlow flats. Pleased to see it wasn't snowing like the last time I went out here, although it was cold enough to justify wearing a thermal. Started a bit before miss jones and rob. Took a straight-ish line into 1 and probably wasn't too well switched on to orienteering at that point and was caught by rob. Kept with him to 2 where we all ran past the control but lost contact on a downhill on the way to 3. From here began to get into the map quite well, although was a bit cautious. Miss jones was close behind at 4 but never really got level and I got away on the long leg to 7 where I was beginning to run with more confidence, ran well from here, with a bit of hesistation into 11 and a bit too far left into 12. Was about 20 seconds quicker than miss jones in the end so definitely did well in the second half of the run.
Orienteering warm up/down 30:00 [3]
shoes: La Sportiva Crosslite
Proper warm up then warm down run to the ruin with mace and sanders as we hadn't been past it on our courses.
Followed by a 2-sausage sandwich and chocolate cookie from the food stalls
Followed by a 2-sausage sandwich and chocolate cookie from the food stalls
Saturday Jun 26, 2010 #
Running race (Crossy) 33:41 [5] 9.0 km (3:45 / km)
shoes: DS racer
Good day for xc which was out at callum brae nature park on a really top course that does 2 'undulating' laps along the side of a hill. Set off behind robw and watched grant heading off into the distance. Gained a bit of ground on the long climb on the first lap , then rob and the purple short guy went past once we got to the downhills. Kept focused on not letting rob get away which had the bonus of getting me back in front of the purple short guy. Was almost level with rob by the top of the hill on the second lap, but then his 3 weeks of training kicked in and he opened a gap of about 100m going down the hill. Tried to keep my leg speed up and even managed a bit of a kick towards the end. Lap 1 was 16.44 so slowed a bit on the second. 2 mins faster than last year when conditions were a bit drier.
Running warm up/down 30:00 [3]
shoes: kayano 16
Note
correction, 3 mins quicker than last year
Thursday Jun 24, 2010 #
Running intervals 24:00 [5] 6.4 km (3:45 / km)
shoes: kayano 16
Bilbys ints. Quite a few people there including a couple of hyslops, mace and sanders. Set was 16x 400(100). Ran the first 12 with a younger dude I hadn't seen running there before which kept the pace solid. Last 4 were a bit of a struggle but I cranked them out.
Bilbys warm up 45:00 [3]
shoes: kayano 16
Wednesday Jun 23, 2010 #
Running 50:00 [3]
shoes: kayano 16
Evening run from lucy's with grantm, sanders, miss jones, mace and alj. Lucy made yummy pizza afterwards.
Running 20:00 [3]
shoes: kayano 16
From work to lucy's and back
Tuesday Jun 22, 2010 #
Running intervals (Bilbys) 30:00 [4] 8.0 km (3:45 / km)
shoes: kayano 16
Solid long set of 8x1k(200) - still no watch so not sure how consistent it was towards the end. A bit of soreness in the knees from sunday - but worth it as I'd beaten big gaz's 10k pb.
Bilbys warm up warm up/down 50:00 [3]
shoes: kayano 16
warmup, betweens and warm down
Sunday Jun 20, 2010 #
Event: Canada fun run
Running race 36:18 [5] 10.0 km (3:38 / km)
shoes: DS racer
It was a bit warmer than last time I did this run, was a few rows back at the start so spent the first 500m getting past a few punters who'd put themselves on the front row. Once we were on alexandrina drive I could see jackie and vanessa in front. Went past robw around here and tagged on the back of jackie who was running quite quickly. Could see grant, BigD and Shep strung out in front and was keeping them in sight all the way out to the turn. Had about 100m on rob a the turn and also saw scotty who looked like he was starting to ramp up the speed a bit. Changed places with jackie a few times here, then she got a bit of a gap with about 4 km to go. Could still see shep and bigD so knew I was going reasonably well even though I didn't have a watch. With about 2 km to go robw went past going too quickly to try to hang on to, but the gap to jackie hadn't really grown much and I was still feeling good. As we came past the chinese embassy I tried to lift the pace and unusually for me was able to. Closed the gap on jackie then went past just before the last corner. A 2 min pb for 10k (also set on this course) but still not as quick as miss jones did a few months ago.
Good runs from sanders, acejase, grantm and patrick too, and it was good getting encouragement from all the cockies and other orienteers running in the other direction after the turn.
Good runs from sanders, acejase, grantm and patrick too, and it was good getting encouragement from all the cockies and other orienteers running in the other direction after the turn.
Running warm up/down 30:00 [3]
shoes: DS racer
Did warmup and warm down runs, although not as long as jackie who was still doing a warm down after we'd eaten pancakes and done the usual standing around deciding where to go for coffee. This was urban food after drawing blanks at beess and double shot (no coffee allowed on the southside on a sunday apparently)
Saturday Jun 19, 2010 #
Cycling 2:15:00 [3] 57.0 km (2:22 / km)
Was planning on a very easy ride today - out to wallaroo road and back. There was a good headwind on the way out and a few of us were spilt off from the main bunch after a stoppage - it was quite hard work getting back on. Was happy that the viking and a few others decided to take a direct route back to the nun, where the french toast with bacon, banana and maple syrup sleeper was discovered.
Friday Jun 18, 2010 #
Swimming 1:30:00 [3] 3.0 km (30:00 / km)
Bilbys swimming - usual small group. Was swimming particularly badly so jess made me do 200m of catch up drill, this just made me tired but didn't make a lot of difference to my technique.
Thursday Jun 17, 2010 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: kayano 16
The lights were off at the ovals tonight so the four hardy people (sanders, kate and another girl) who turned up headed over to do the north lyneham hills. Ran them quite hard with kate following close behind. A good sharpening set for sunday's shannon showdown...
Tuesday Jun 15, 2010 #
Running intervals (Bilbys) 20:00 [5] 5.4 km (3:42 / km)
shoes: kayano 16
Tuesday bilbys, a shorter, faster n than usual with pyramid of 4x 200, 2x, 400, 600, 1k, 600, 2x400, 4 x200 with 200m recoveries between each. Hung on the back of the fast group for the whole set so may have been a bit quicker than usual.
Running 50:00 [3]
shoes: kayano 16
Warmup, stretches, in between ints and warmdown. Andre was taking the session this week so there was more fluffing around in the warmup than usual, but it was good to get a more speed-oriented set for a change.
Monday Jun 14, 2010 #
Cycling long 2:30:00 [3] 62.0 km (2:25 / km)
Was supposed to be the bilbys 5 peaks but everyone was dropping like flies so it ended up as 4; stromlo, red hill, mt pleasant and ainslie. Very cold at the start and quite a bit of ice on the road on stromlo. There were also lots of roos everywhere. I wasn't too unhappy not to do blackie as I was fading a bit on ainslie as it was.
Sunday Jun 13, 2010 #
Running long 1:30:00 [3] 15.0 km (6:00 / km)
shoes: kayano 16
Cockies long run with sanders, acejase, robw and jla. Classic route majura-pines-hh-ainslie-tt. Pushed up ainslie as I figure I need to do as many hills as possible at the moment. After we had brunch at deli aranda with flame-grilled sleepers expertly cooked on the party 5 by robw.
Saturday Jun 12, 2010 #
Running race (Crossy) 29:03 [5] 8.0 km (3:38 / km)
shoes: DS racer
I broke out the new DS racers for crossy, partly so I won't be running in brand new shoes for the canada fun run next week. Just warming up they felt sooo much faster than the kayanos or the old yellow brooks flats. This is an out-and-back course. My memory was of it being all up out and downhill back, but in fact it is undulating with a bit of net climb. I felt quite fresh, probably because I hadn't done 90 mins of swimming last night and along with new shoes I set off at a nice pace, running next to robw and in front of stuey doyle. I felt like I was going a bit quicker than rob on the uphills but he was making up the ground on the flat. After about 3km I couldn't hear any breathing behind so knew I'd got a bit of a gap so just kept the intensity up. At the turn I had about 50m on rob and 100m on stuey but wasn't really sure how long I could keep the pace up. A dude in front in a grey singlet was slowing, so I focused on going past him decisively. Could see the first three strung out behind emily bricacek but a fair way in front. For the last three ks tried to focus on keeping up the pace and using the downhill bits as well as I could and was wondering when stuey or rob would be passing. Still couldn't hear anything behind up the final little rise with 1k to go, and once I was over the top charged down the hill as fast as I could. Stuey was 3 seconds behind with robw about 20 back. Good runs from Patrick who got very close to gramps and acejase.
Very happy with the time (3 min pb on this course) and hope it will convert to a good 10k next week.
Very happy with the time (3 min pb on this course) and hope it will convert to a good 10k next week.
Running warm up/down 25:00 [3]
shoes: DS racer
About a 10 minute warmup with acejase and robw then a bit longer warmdown with gramps, patrick, robw and acejase
Friday Jun 11, 2010 #
Running hills 40:00 [3]
shoes: kayano 16
Lunchtime run on black mountain - thought I hadn't done much hilly running recently so went up to the summit then came back via the doover crackenback. I could tell I'd done three days of intervals in a row, my knees were complaining a bit on the steep downhill bits.
Thursday Jun 10, 2010 #
Running intervals (Bilbys) 27:00 [4] 6.8 km (3:58 / km)
shoes: kayano 16
Freezing cold Bilibys intervals, wore gloves during intervals and beanie for warmup and warm down. Set was 5x 800, 200 recovery, 7x400, 100 recovery. The recoveries were pretty brisk to keep warm.
Bilbys warm up warm up/down 45:00 [3]
shoes: kayano 16
Wednesday Jun 9, 2010 #
Running intervals 45:00 [4]
shoes: kayano 16
Cockies intervals set by sanders around turner with grantm, miss jones, catherine, ria, lucy and alj. At the beginning I'm sure sanders said it wasn't a race, but I don't think miss jones heard that. I got the first one by going through the drain in haig park, then in the second miss jones launched a big sprint finish and got there first. We cut the last one short and were joined by grantm on the last leg. It was good fun and quite a big session for a wednesday night. After we had yummy soup - even though it was an english recipe - and home made bread. We also got a full run-down of the merits of aldi shopping from the girls.
C • Aldi 1
Running warm up/down 15:00 [3]
shoes: kayano 16
Tuesday Jun 8, 2010 #
Running intervals 32:00 [4] 8.0 km (4:00 / km)
shoes: kayano 16
Bilbys - endurance set tonight of 4x1.6k (200 recovery), 4x400 (100 recovery). Took it pretty steady, about 4 min km pace - although still have no watch, am beginning to think the new strap from garmin will never arrive.
Bilbys warm up warm up/down 50:00 [3]
shoes: kayano 16
before and after and in between ints. Was getting v.cold afterwards.
Monday Jun 7, 2010 #
Note
(rest day)
Looks like monday is becoming a rest day - original idea was to do some hills, but decided I'd done a few yesterday
Sunday Jun 6, 2010 #
Running warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: La Sportiva Crosslite
Warmup for orienteering by running to the start which was at the back of campbell high school from anthill street. It was misty most of the way.
Orienteering long 1:38:00 [4] 12.8 km (7:39 / km)
shoes: La Sportiva Crosslite
Jim Sawkins memorial handicap. Started a bit after ollie and before robw. Stuffed around a bit on 3 going down an unmarked track, then took a route choice that went over ainslie to 4, via the saddle where the track that parallels the road starts then down through the thickish stuff on the other side. Surprised to see ollie and rob at the control, ollie had taken a pretty bad choice round ainslie. Got on the train for a while as we skirted the bottom of hackett hill. Rob and ollie pulled away a bit here, but i caught up with ollie again as he made another error going in too early to 8. Didn't see them again as I slowed down a bit in majura pines then took a route up to the triple tri track over majura and down the other side. Made a real mess of 13 which was on a post by vague green that I probably ran right past, then 14 on a 'horse jump' that was pretty much a log on the ground. The main aim was to get a long run in and do some hills, both achieved although it was about 10 mins slowed than it should have been.
Saturday Jun 5, 2010 #
Running race (Crossy) 48:26 [4] 12.0 km (4:02 / km)
shoes: kayano 16
Had a lie in instead of doing the bilbys ride and opted for the crossy. This was the longstaff/pennington 12kround weston park. The recent rain meant that the ground was a bit soft in places and there was quite a bit of grass/weeds. The 'beach' wasn't too bad as the rain had made it a bit harder. Set off at a pretty good pace and was in a bunch with some of the fast girls, and in front of stuey. Broke away with this girl in an orange top about halfway through lap 1, went through lap 1 in about 15.35 and traded the lead with her a few times through the second lap. Halfway through the second lap could see scotty about 100m back at the turn round looking strong. The battle with the orange girl must have helped keep the pace on, she pulled away a bit towards the end of the second lap (and her finish). Was 31.55 at the end of the second lap, so had slowed quite a bit. Ran the first half quite well but saw scotty a lot closer at the turn. Going through the sand and up the little rises after it started to take their toll, and scotty went past me here. I managed to stay with him for a few hundred metres, at least making him work a bit, but dropped off with about 1 km to go. From here kept running through the cruel roller coaster section up to the finish. Am guessing the time was about 49 mins, which is about the same as last year, but it seems the course was a bit longer.
Update - time was 48.26, so didn't slow too badly on the 3rd lap.
Update - time was 48.26, so didn't slow too badly on the 3rd lap.
Running warm up/down 30:00 [3]
shoes: kayano 16
Did a fairly good warmup with sanders and patrick and a good long warm down with gramps, vanessa, sanders. Had coffee after with some of the runners. Interesting contrast to a cockies breakfast - everyone had toast or banana bread and either had no butter or a thin smearing, apart from gramps who was sledged for putting massive wedges of butter on his toast. Gramps was trying to persuade everyone to go to the fast girls sunday run at stromlo and do the north face 100 next year
Friday Jun 4, 2010 #
Swimming 1:30:00 [3] 3.3 km (27:16 / km)
Bilbys swimming - a different coach again tonight who didn't do as much chatting as jess and therefore we swam a bit further than usual. The slow lane was the runners lane with aaron and emily - they are both much more hardcore than me so I was getting left behind after we'd been going for an hour. I think my arms will hurt in the morning.
Thursday Jun 3, 2010 #
Running intervals (Bilbys) 30:00 [4]
shoes: kayano 16
There were no lights on the track at bilbys so we had an improvised set on a soccer pitch near the bit of the ovals where the lights were still working. Intervals were short, 1 lap round the goalposts then a half lap recovery for 30 mins. Natalie was there and pretty much keeping up with me. I was a bit slow as my legs were quite sore.
Bilbys warm up warm up/down 40:00 [3]
shoes: kayano 16
as per usual
Wednesday Jun 2, 2010 #
Running 48:00 [3]
shoes: kayano 16
Cockies wednesday run with lights and soup. Lots of cockies there, ran from robw and alj's round parli house and back. Good to get a run in and one again high standards on the post-run soup.
Tuesday Jun 1, 2010 #
Running intervals (Bilbys) 28:00 [4] 7.4 km (3:47 / km)
shoes: kayano 16
Another extra long set to make up for not being hardcore enough at the weekend. 5x 1k then 4x 600 with 200 recoveries. These were supposed to get faster but as I still have no watch tried to work harder on each one. This seemed to work and was able to pick it up well over the 600s.
Bilbys warm up warm up/down 50:00 [3]
shoes: kayano 16
A touch late so had to run hard to catch up. Usual stuff, BLATS, stretches, run throughs, in betweens, BLATE.