Training Log Archive: devilIn the 31 days ending May 31, 2010:
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| 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 | Su | Mo | |||||||||||||||||||||||||||||||
Monday May 31, 2010 #
Note
(rest day)
Had to ride road bike to work as mtb is stuffed, even though I hosed it down after saturday, more mud seems to have worked its way out of the frame
Sunday May 30, 2010 #
Running long (Cockies long run) 1:30:00 [3] 15.0 km (6:00 / km)
shoes: kayano 16
Considering it was raining there was a good turnout of JLA, acejase, sanders, grantm and marymac. While we were waiting for jase to show up we'd decided on round the base of ainslie then up the concrete path as that would be less muddy. Grantm was setting a cracking pace along the bottom of ainslie. From the summit we went down a track on a spur then I decided we should do a longer section through campbell park so we didn't get back at 70 mins. Finished off going up the fenceline to the top of hackett hill. Was quite cold up there so was glad I wore a beanie. Legs had recovered fairly well from yesterday but was a bit sluggish on the climbs. After we went to wilfreds in hackett shops. There was a bit of furniture arranging to get under a heater. The bacon and egg rolls were like deli marx except cheaper and we didn't have to wait an hour to get them. Coffee was acceptable.
Saturday May 29, 2010 #
Mountain bike race 5:15:00 [4] 62.0 km (5:05 / km)
Capital punishment 100k. I think I should have known what I was in for when Julie and Dave were standing at the start line watching because they didn't want to trash their bikes, but I lined up in the rain in the 5th start wave. The first bit of fire trail was OK and the early single track was wet but still grippy under the surface. Took a long time for the 10km marker to come up, could already hear grinding noises from the bike. Getting through the single track got gradually harder as it got wetter, the good thing was that everyone was well spaced out so there weren't too many queues forming. Stopped at about 30k for a muesli bar and a break as I'd started falling off quite a bit. There was a good break on the decent down the quarry road to the feeding station at 35k. Got there at about 2h50 and had a bit of a break - by now I was totally caked in mud and it was hard to see through my glasses. The bike was not looking the best either. The next section round the airport would have been fast in the dry, but there was now a nice layer of mud everywhere, nearly came off at speed when the fire trail went from solid to liquid. Had another stop at 50 k which was at about 3h50, had another snack but was beginning to not enjoy it at all by here. By the single track in majura the mud was getting thick and the lack of grip made the going really hard - everyone was walking on the slightest uphill. Decided to pull the pin at the winery feed station - not worth trashing myself or the bike.
This was a good event though, would have been great fun in the dry
This was a good event though, would have been great fun in the dry
Friday May 28, 2010 #
Swimming 1:30:00 [3] 3.0 km (30:00 / km)
Friday swimming - just a few people there, sue, emily and jess's mum in the short lane. No body parts fell off this week.
Thursday May 27, 2010 #
Running intervals (Bilbys) 21:30 [5]
shoes: kayano 16
No Gary tonight so we had steve instead which made a change. The set was 1min+1min the other way + 30 sec recovery, moderate, faster, even faster, faster, moderate, then 30+30, 45+45, 60+60, 75+75, 60+60, 45+45, 30+30 with the same recovery time. Usual smallish thursday crowd. Patrick was there breathing down my neckmost of the way then sprinting off in the last 30 sec. I felt I was getting an acejase experience! This was a pretty tough set and there was no need to do any extras.
Bilbys warm up 50:00 [3]
shoes: kayano 16
Includes warmup, stretchy bits, bits between ints and the warm down. Ran round the warmup with mace's mate natalie who was quite talkative, she defnitelyruns marathons and ironmans. Big lap at the end with emily who does marathons as short runs as she's doing the 100k ultra on the gold coast...
Tuesday May 25, 2010 #
Running intervals (Bilbys) 44:00 [4] 10.8 km (4:04 / km)
shoes: kayano 16
A bit rainy this evening so not many triathletes, but all the usual orienteers apart from Jose, plus some hyslops were there. The set was 800s with 400 float. I did 9, still no watch so no splits, imagined I was 'hanging tough' to the end as gary would say. We also did it as a spiral so I had the aim of lapping jess in the same lane (8 laps) which i did just before the end
Bilbys warm up 35:00 [3]
shoes: kayano 16
Got there late so the quick ride there replaced the big lap, we got through this a bit quicker than usual because it was raining
Monday May 24, 2010 #
Note
(rest day)
Good day for a rest day - legs are quite sore today.
Some excitement at work when one of the lights in the lab set itself on fire and i got to let off the extinguisher
Some excitement at work when one of the lights in the lab set itself on fire and i got to let off the extinguisher
Sunday May 23, 2010 #
Orienteering race 1:30:00 [4] 10.0 km (9:00 / km)
shoes: La Sportiva Crosslite
ACT league at kowen - abysmal run in the first half, not concentrating and full of massive errors. After halfway started to orienteer.
Orienteering warm up/down 40:00 [3]
shoes: La Sportiva Crosslite
warmup before and control collection after
Saturday May 22, 2010 #
Running race (Australian Mountain Runni) 1:01:33 [5] 11.0 km (5:36 / km) +1000m 3:51 / km
shoes: kayano 16
I'd never run Mt Tennant before so wasn't really sure what to expect for this race. The mens race was 2.5km up, then back to the start followed by 6 km up to the summit. I'd heard that the climb was pretty brutal so just tried to find a nice climbing pace on the first uphill, was just behind stu, who I figured was also taking it easy. There were well over 10 runners in front in the first km, but as we climbed I was gradually reeling them in and was still only 50m back from stu at the first turn and in 7th. I lost a lot of ground on the downhill, which was quite steep, I was trying to find the balance between going fast and not hammering my legs too much and lost two places. After the turn I tried to settle back into the climbing pace, which worked pretty well, and got past the two guys who overtook on the downhill after about 2km. One of them was a very noisy runner which helped spur me on to put a bit of distance on them. From the 2.5 km mark it was just a case of keeping pushing on, I was gaining very slowly on the two runners in front but not fast enough. The km marks passed at a painfully slow rate. There was a little respite with about 1.5km to go, then it steepened up for the last km, with a nasty kick in the last 500m. Was pleased with the time, only 7 mins off the winner and 2 mins back from stu who was first M40.
Definitely a pretty brutal race - but good for anyone needing to HTFU
Definitely a pretty brutal race - but good for anyone needing to HTFU
Running warm up/down 1:00:00 [3]
shoes: kayano 16
Spent quite a bit of time warming up before the start as it was basically up from the beginning. Then jogging back down the 6km from the top. The pressos for the other races were already happening when we got down and we had to wait around for the timers to come back from the summit with the results before collecting the winnings. I think all the aldi gear had been given away when we got back as we just got plastic trophies.
Hammies and achilles feeling tight during and after - will see how they pull up tomorrow for Kowen.
Hammies and achilles feeling tight during and after - will see how they pull up tomorrow for Kowen.
Friday May 21, 2010 #
Swimming 45:00 [3] 1.2 km (37:30 / km)
Went for a swim to roll the arms over and do something troggable today. As a taper for the mountain running tomorrow I just did 45 mins which was the warmup and a bunch of drills then got out as the main set was about to start. The main incident of note was that the big toenail that got bruised during the 24 hour rogaine finally parted company with my toe during a kicking drill. Good job it was at civic pool as it didn't stand out from the general detritus on the bottom.
Thursday May 20, 2010 #
Running intervals (Bilbys) 20:00 [4] 5.2 km (3:51 / km)
shoes: kayano 16
Intervals again - just did the shortish set of 8x500 with 100/200 recovery tonight as a taper for the mountain run on saturday. Legs felt a bit tired - perhaps still recovering from the big set on tuesday night.
Bilbys warm up intervals 45:00 [3]
shoes: kayano 16
Usual full bilby warmup, did an extra big lap at the end as a cool down.
Wednesday May 19, 2010 #
Running 57:00 [3]
shoes: kayano 16
Night run organised by miss jones with sanders, ria, alj, grant and catherine. Up to the ridge and back with lamps. Grant then fed us with delicious pumpkin soup - yum.
Tuesday May 18, 2010 #
Running intervals (Bilbys) 40:00 [4] 9.6 km (4:10 / km)
shoes: kayano 16
Another tuesday - another set of bilbys intervals... tonight was 1k reps and I did 8. Still no watch so no idea about the splits except for a 3.32 for the first one, I don't think I did them all at that pace, but they were pretty solid for a long set. Tried luke grattan's tip to get faster which is to try to keep up with daudi for as long as possible; that turned out to be about 600m.
Amazed to see lizzy there running after getting 3rd in the north face 100, which was the first time she'd done a race over 21k.
Amazed to see lizzy there running after getting 3rd in the north face 100, which was the first time she'd done a race over 21k.
Bilbys warm up warm up/down 40:00 [3]
shoes: kayano 16
The full monty warmup and big lap after. Followed by pizza with some of the girls after. Had 8 slices as I'd done 8 reps which seemed reasonable, although 4 of them were desert pizza - which is surprisingly good.
Sunday May 16, 2010 #
Mountain bike 1:00:00 [3]
Kind of a rest day so just rode through the ridge, kind of prep for capital punishment but didn't build a lot of confidence when I came off after hitting a big heap of dust. Will need to oil the bike next weekend as it was very squeaky.
Saturday May 15, 2010 #
Cycling long 2:58:00 [3] 83.0 km (2:09 / km)
Long ride to Sutton and Lake George. It was a bit disorganised at the start with about 4 groups forming then all setting off together. It sorted itself out quite well and ended up being a good steady ride with the viking, ian and mel. We got back just in front of the other long group and the medium groups so everyone was at coffee at the same time for a change.
Running race (crossy) 24:45 [4] 6.2 km (4:00 / km)
shoes: kayano 16
Backed up by heading to the north lyneham crossy. Hadn't run this course for a long time, and had pretty heavy legs. Mostly just plodded round with some dude hanging on behind, he went past with 500m to go. I managed a semi sprint at the end, but he had a bit in his legs too and just held me off. Patrick was only 30 seconds or so behind.
Running warm up/down 30:00 [3]
shoes: kayano 16
From home to crossy and back, plus some general jogging about at the start
Friday May 14, 2010 #
Swimming 1:30:00 [3] 2.95 km (30:31 / km)
Went swimming for the first time since the 6FT. Just a few people there tonight and just three of us in the short lane. Did the whole set which was good, although jess brought out the bondage bands towards the end so my feet were dragging along the bottom of the pool.
Thursday May 13, 2010 #
Running intervals (Bilbys) 28:00 [3] 7.2 km (3:53 / km)
shoes: kayano 16
A much smaller crowd than last week, was bit warmer than this morning although it was cooling off during the session. The set was a pyramid of 2x200, 2x600, 2x1000, 2x600, 2x200. still don't have a new watchstap so didn't get splits, it felt like a solid pace and held up well through the set.
Bilbys warm up warm up/down 40:00 [3]
shoes: kayano 16
The full bilbys stuff
Tuesday May 11, 2010 #
Running intervals (Bilbys) 28:00 [4] 7.6 km (3:41 / km)
shoes: kayano 16
Its tuesday so it has to be bilbys - plenty of people there tonight. Did the long set of 4x3min, 4x 1 min, 4x3 min, doing a touch over 800m on the 3 min reps and about 300 for the 1 min. Too slow for the fast group tonight so was on my own for most of it, managed to keep a the distances up over the whole set and felt strong if not particularly fast.
Bilbys warm up warm up/down 50:00 [3]
shoes: kayano 16
Before and after and between the ints
Sunday May 9, 2010 #
Orienteering race 1:00:38 [4] 10.3 km (5:53 / km)
shoes: La Sportiva Crosslite
ACT league at timbertops. A good morning for orienteering, it had warmed up nicely by 10 am, plus timbertops is usually good running. It was back to the 80s as it was mark your own map. Did the red 1 - in general it wasn't very challenging, with a lot of controls on or next to linear features, and this was reflected in a clean run, the main challenge was to keep concentrating in the boring bits. About 8 mins behind shep which was not too bad. Pie at bungendore after went down well.
Orienteering warm up/down 25:00 [3]
shoes: La Sportiva Crosslite
Along the road before the start and round the blue course after with shep, sanders, graham and patrick
Saturday May 8, 2010 #
Cycling long 2:27:00 [3] 70.0 km (2:06 / km)
Bilbys saturday ride round cotter-urriarra. Was quite a quick ride for the bilbys, although there was a bit of stopping at the top of the hills. gary caught us at the top of the three sisters after starting a few minutes late. Nearly got collected by a car pulling out of a roundabout on the way back through o'connor, it's not often I'm motivated to shout at bad driver - but this was one of those occasions.
Thursday May 6, 2010 #
Running (IW with backpack) 20:00 [3]
shoes: kayano 16
Running intervals (Bilbys) 30:00 [4] 8.0 km (3:45 / km)
shoes: kayano 16
Long set of 5x800, 6x400. there were quite a few people there for a thursday including the girl who doesn't like being caught up by mace. Did it more as an endurance set rather than trying to keep up with the quick group, although I was catching them in the recoveries. The strap on my garmin is broken so there's no splits
Bilbys warm up warm up/down 45:00 [3]
shoes: kayano 16
Tuesday May 4, 2010 #
Running race (Mt Ainslie run-up) 12:51 [5] 2.2 km (5:50 / km) +240m 3:47 / km
shoes: kayano 16
The usual tuesday lunchtime meeting was cancelled so I headed over for the mount ainslie run-up. Frogga said he was going to be there on sunday, but must have been scared off as were all the other good runners. Legs were still sore from sunday but managed to put in a reasonable effort although it was 8 sec off my pb. Think I need to do this a few times to get the pace on the steep sections right as I didn't have a lot left over the last section on the concrete path. Good effort from patrick who led for the first 400m when I didn't know which way to go.
C • Work 2
Running warm up/down 15:00 [3]
shoes: kayano 16
Back down the hill with patrick, matt and simon
Running intervals (bilbys) 16:00 [4] 4.5 km (3:33 / km)
shoes: kayano 16
It was tipping it down at 6pm, and there were a few cars in the carpark. Mace was keen to run so we got out of the car and the rain stopped pretty soon after that. There were no triathletes and mainly orienteers there, sanders, phoebe, jose and mace plus some other runners. We did big laps with efforts on the long side and easy on the short. Ran with horsey again, but he had to wait for me at the start of the recoveries. just did the medium set of 5.
Bilbys warm up warm up/down 45:00 [3]
shoes: kayano 16
A bit truncated at the start as we'd been waiting around in the rain. 2 laps at the end while we waited for sanders to finish doing 6 reps.
Monday May 3, 2010 #
Mountain bike (IW) 30:00 [3]
Through the ridge, coffee machine issues made me late so made it short
Sunday May 2, 2010 #
Running race 1:22:03 [5] 21.1 km (3:53 / km)
shoes: kayano 16
Canberra half marathon - this was round the first half of the marathon course and cut out a lot of the boring stuff on parkes way so not a bad course. The start was pretty early picking up acejase at 6.10 - and there was still plenty of chill in the air for the 7am start. I was planning to try and run 3.45 ks, but didn't feel very lively over the first few ks and wasn't anywhere near that and was slowly drifting back from the group in front. After about 5k I started speeding up a bit and began to haul in a few people who were falling off the group in front. Had a bit of water at 10k but it was cold so didn't drink much. The second half went a lot better and the good thing was that I didn't lose much speed, and kept picking off the odd runner in front. Although this was nearly 2 minutes improvement on my pb, I was a bit disappointed with the run - I think I may not have recovered fully from the long races in the last couple of months. Good runs from acejase and sanders. The finish in manuka oval was a good idea as there was a good crowd building for the end of the marathon.
Splits were a bit random and stopped after 10k
2k: 7.35, 3k 3.54, 4k 3.49, 5k 4.05 8k 11.18, 10k 7.44 21.1k 43.36
I hope the 5th k was a bit long
Splits were a bit random and stopped after 10k
2k: 7.35, 3k 3.54, 4k 3.49, 5k 4.05 8k 11.18, 10k 7.44 21.1k 43.36
I hope the 5th k was a bit long
C • PB! 1
Running warm up/down 20:00 [3]
shoes: kayano 16
Before and after (hobbling)
Note
Went to deli marx after with sanders to join the cockies long run. Grant, Grantm, miss jones and hoggster were there. Miss J was pleased to hear my time as she didn't need to use her prepared excuse about the course being easier. This was then followed by a coffee and food debacle where it took 20 mins to order then another 20 for coffee to arrive. Hoggster and GrantM gave up on the food and left. Sanders then asked how long our food was going to be and we were told it was being cooked. I'm no expert but it doesn't take 20 minutes to make scrambled eggs. The owner offered excuses of it being busy and having 2 new chefs and offered to give us extra coffees - not wanting to spend another half an hour waiting we declined. I suspect a ban may be issued ....