Training Log Archive: devilIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
Event: Bush capital marathon
Running race (Bush capital 25k) 1:43:40 [4] 25.0 km (4:09 / km) +628m 3:41 / km
shoes: Kayano 16 -red
Started at a good pace and was once again running on my own. I was aiming at 4 min ks and early on was doing that. But when the climb up to the saddle on ainslie started my legs had nothing, so they must have taken a bit of a hammering yesterday. About halfway I got passed by lennon wicks who was going up the hills a lot better than I was. For a while I was still in touch with him but after the long drag up from the turn at the underpass he was out of sight. The last 10km were struggle city every time there was a little uphill pinch, but I could get a decent rhythm on the flat and downhill bits. Time is not too bad, but I think I'd have gone a lot better on fresh legs.
Plenty of bilbys running the races along with the usual mountain running suspects. Also saw nat and hoggster doing their runs along the base of majura.
Plenty of bilbys running the races along with the usual mountain running suspects. Also saw nat and hoggster doing their runs along the base of majura.
Running warm up/down 15:00 [3]
shoes: Kayano 16 -red
Bit of warm up before the start - no warm down apart from standing in the sun warming my legs
Friday Jul 30, 2010 #
Running race (Black mountain cup) 20:26 [5] 5.6 km (3:39 / km) +250m 2:59 / km
shoes: DS racer
The annual csiro fun run a lap of little blackie starting from outside the pye lab. I think I was the hot favorite as stuey doyle wasn't running, but you never know who's going to turn up at this race. Was next to vanessa at the start and a girl who looked like one of the fast girls. As it's a pretty short race I just went for it from the start and soon was on my own dodging through the walkers round little black. As always the rolling hills round the second half of the loop were tough, but you know that once you get past there it's all downhill. A 1.30 improvement on last year and a few seconds under stuey's time last year too. More prizes than a john harding mountain race - came away with 3 bottles of (non aldi) wine (1st outright, 1st m40 and 1st team). Not bad for 20 minutes work.
Running warm up/down 20:00 [3]
shoes: DS racer
Quite a good warm-up along with sanders who'd made a return from the heights of the csiro corporate centre. Warm down was walking to the drinks table then to the hot dog stall.
Thursday Jul 29, 2010 #
Running intervals 12:30 [4] 3.6 km (3:28 / km)
shoes: Kayano 16 -red
Thursday bilbys - a very small turnout as it was a bit wet. I just did a short set of 3x800 and 3x400 as a taper before the csiro black mountain cup tomorrow and the bush capital on saturday. My legs felt quite achey but on the plus side it was quite warm for a change.
Bilbys warm up warm up/down 50:00 [3]
shoes: Kayano 16 -red
Quite a long warm down running round the track making useless coach-like comments 'good effort', 'nice work', 'htfu'.....
Wednesday Jul 28, 2010 #
Running (IW) 16:45 [3] 3.5 km (4:47 / km)
shoes: Nike zoom atlas
Running 1:00:00 [3]
shoes: Nike zoom atlas
The wednesday soup run from sanders place through the uni and back through the city. smallish crowd of grantm, marymac, sanders and lucy. Marymac ran with the group and was also spotted doing a bit of a surge up the hill from the museum. sanders had made yummy leek and sweet potato soup and ginger cake for supper after.
Tuesday Jul 27, 2010 #
Running intervals 21:52 [4] 6.4 km (3:25 / km)
shoes: Nike zoom atlas
Bilbys intervals, tonight was more 400s, 16 of them with 100 recoveries. Averaged 82 secs for each. Had the company of a couple of the younger group for the first 12, then had to hang on for the last 4. Not sure about the signs of spring - it was freezing by the end.
Bilbys warm up warm up/down 50:00 [3]
shoes: NIke free 3.0
Aaron was coaching this week, so a bit of a different warmup.
Monday Jul 26, 2010 #
Note
weight:69.7kg (rest day)
Long day at work so had a rest and ate 2 slices of pie and custard
Made a top purchase from aldi yesterday - a set of electronic scales for $20 that not only tell you your weight, but also your % fat, muscle and weight of bones. Weighed myself post-pie - it was evidently being stored away as my fat went up from 18 to 20% in 5 minutes.
Made a top purchase from aldi yesterday - a set of electronic scales for $20 that not only tell you your weight, but also your % fat, muscle and weight of bones. Weighed myself post-pie - it was evidently being stored away as my fat went up from 18 to 20% in 5 minutes.
Sunday Jul 25, 2010 #
Orienteering race 1:18:05 [4] *** 10.6 km (7:22 / km)
spiked:16/23c shoes: La Sportiva Crosslite
ACT league at Ratall creek. I always enjoy this map but forget that it is a bit tricky in places. This was true today, set off to 1 pretty vaguely and lost a minute in the flat area. Then made another error heading to 3 which also dragged miss jones, who caught up here, off course. Lost quite a few minutes here. Was then running near miss jones, with neither of us navigating particularly well, until I got ahead by spotting 9 first. From here the run got stronger as I reeled in Grantm at 12 and had a clean run in to the finish.
Orienteering warm up/down 30:00 [3]
shoes: La Sportiva Crosslite
15 minutes down the track before the start and after with grantm past the start
Saturday Jul 24, 2010 #
Running race (Crossy) 35:36 [5] 10.0 km (3:34 / km)
shoes: DS racer
This week's crossy was the runner's shop 10k. Luckily grant, rob and miss jones had wimped out and done the 5k. Got a bit stuck in traffic at the start then tried to settle into a fast but sustainable pace. After about 2km was running by myself so tried to concentrate on keeping the work going. Went past the 6km at 21.00 and lost a bit of speed heading past the carillion where there was enough of a head wind to be noticeable. Once again I found a bit extra for the last km which was good. Another pb by about 30 sec I think and 3 min faster than last year on this course. 3rd PB this week!
Splits
1 - 3.32
2 - 3.22
3 - 3.30
4 - 3.28
5 - 3.27
6 - 3.37
7 - 3.41
8 - 3.45
9 - 3.39
10 - 3.33
I think kms 2 and 5 were short
Splits
1 - 3.32
2 - 3.22
3 - 3.30
4 - 3.28
5 - 3.27
6 - 3.37
7 - 3.41
8 - 3.45
9 - 3.39
10 - 3.33
I think kms 2 and 5 were short
Running warm up/down 30:00 [3]
shoes: DS racer
About 2km to warm up then a shuffly 1km warm down.
Friday Jul 23, 2010 #
Swimming 1:30:00 [3] 3.1 km (29:02 / km)
The pool was a bit cooler than normal tonight but seemed to be a bit less chloriney. Tara was coaching so the set was a bit longer than usual, and my usual lane-mates emily and sue were there. Once again the rubber bands were out so i was dragging my toes on the bottom.
Thursday Jul 22, 2010 #
Running intervals (Bilbys) 16:40 [4] 4.8 km (3:28 / km)
shoes: Kayano 16 -red
Thursday intervals, no gary so natalie and I were in charge. Luckily nat could remember the stretches and run throughs and all I had to do was tell everyone what the set was. I did 12x 400(100), splits were 1.23 +/- 1 sec which was consistent but a bit slow.
Bilbys warm up warm up/down 50:00 [3]
shoes: Kayano 16 -red
Wednesday Jul 21, 2010 #
Note
(rest day)
Thought about doing a short run this evening, but decided that a rest would be just as good.
Tuesday Jul 20, 2010 #
Running race (Black mountain run-up) 12:37 [5] 2.6 km (4:51 / km)
shoes: DS racer
Not often I get the chance to do the run up, but no meetings today and the sun was out so I gave it a go. There's a building site across the usual start so there was a slight diversion to get round it, not sure if this makes a lot of difference. The only competition was vanessa - I didn't want to be racing her on the steep bits, so took off from the start. Kept the intensity once we hit the climb and was about 30sec in front by the finish. Second PB of the week, by 24 seconds. Saw MaryMac at the bottom then again at the top - a training machine!
Running warm up/down 25:00 [3]
shoes: DS racer
Run to the start and straight back to csiro after.
Running intervals (Bilbys) 23:30 [4] 6.0 km (3:55 / km)
shoes: Kayano 16 -red
Big gaz is away for a couple of months so andre was coaching. The first set out of the locker was the U bend which is basically 600s and 1200s. I did the medium set and held back on the pace a bit as recovery from sunday's race. Pretty even through the set, 2.20s for the 600s and 4.45 for the 1200s.
Bilbys warm up warm up/down 50:00 [3]
shoes: Kayano 16 -red
More faffing than usual as we had the yoga warm-up. Was getting prety chilly by the warm down lap and fingers were freezing on the bike on the way home. Thursdays is still on, but with no coach. I've got a list of sets from gary - lots of 400s and 800s
Monday Jul 19, 2010 #
Running 26:30 [3]
shoes: Kayano 16 -red
Just rolling the legs over round the dryandra-macarthur-wattle loop. A bit of soreness in the legs but better than expected
Sunday Jul 18, 2010 #
Event: Googong half
Running race (Googong half ) 1:25:19 [5] 21.1 km (4:03 / km)
shoes: DS racer
A chilly start at 9am with the car thermometer reading -1 driving in to the carpark. A bit hard to choose what to wear but ended up in shorts and t-shirt with racing flats. There was a bunch of four at the front with rob, a relay runner and someone else I'd never seen before. Tried to keep a steady pace over the first few km and also keep in touch with rob. I felt good on the hills and was surging ahead a bit on each climb with rob making up the ground on each bit of flat or downhill that followed which was keeping the pace pretty solid. I thought my best chance was going to be on 'frogga hill' so tried to put in an extra surge there, but didn't open much of a gap. Got to the turn in 44.29 (this is about 11 km) and had a bit of a slip on the turn as the flats didn't have a lot of grip. Saw some snakes on the drinks table so grabbed one and a bit of water. It took quite a while to swallow the snake as we climbed back up from the dam. Saw that there wasn't anyone else in contact with us, with miss jones running in 3rd. The long flat-downhill section after the turn was where rob got a gap of 100m or so, I'd make a bit of ground on each of the climbs but then loose a bit more on the flat sections. I'd done a time check at the midway drinks (these were in the wrong place, about 3.5 km from the finish) so when I saw I'd been going 27 min since the turn knew I was on a good time. Although my legs were getting quite sore at this point (racing flats were perhaps not the best idea) I kept focused on moving quickly and was pleased that I had enough left to pick it up a bit on the final flat section. Return lap was 40.50, so not a negative split. Previous PB was 88.29 in 2008 so very pleased to have taken a good chunk off it and thanks to rob for a good race. Cockies were 1,2,3 with miss jones coming 3rd in just under 90 mins
Running warm up/down 20:00 [3]
shoes: DS racer
A couple of laps of the first loop to try and get warm. A token warm down with acejase and patrick at shuffle speed after. Legs will be sore tomorrow.
Saturday Jul 17, 2010 #
Note
(rest day)
Was going to do saturday orienteering but decided $10 was a lot to run on bruce ridge so ended up going hunting for waterproofs for the kepler track - the jacket i liked was $400 so might be logging on to wiggle soon....
Friday Jul 16, 2010 #
Swimming 1:30:00 [3] 3.0 km (30:00 / km)
Just 4 of us in the lane tonight. We had to do a 1km time trial as part of the set, I managed 20.00 just getting away from emily at the end after she'd drafted off me for the first 800m. Legs were pretty crampy after that so it didn't go well when we had 4 laps of kicking.
Thursday Jul 15, 2010 #
Running 1:30:00 [3]
shoes: Kayano 16 -red
The ovals were closed so we did the north lyneham hills - good sharpener for the googong half. Not too many people there, but had dave to push me on the hills. Time includes the set plus the whole bilbys kit and kaboodle. Trying to decide which bush capital marathon race to do, listened to natalie who was the voice of reason and went for the 25k.
Wednesday Jul 14, 2010 #
Running (IW) 18:00 [3] 4.0 km (4:30 / km)
shoes: Kayano 16 -red
hmm...need to slow down as the IW run is now too short to meet the HMTS (hoggster minimum trogging standard)
Running (Cockies lamp run) 52:00 [3]
shoes: Kayano 16 -red
A wet and cold lamp run from grantm's house round some bits of outer belco so wasn't really sure where we went.... grantm raised the supper bar with minestrone soup containing homemade pasta and armenian coffee cake
Tuesday Jul 13, 2010 #
Running intervals (Bilbys) 21:20 [4] 6.0 km (3:33 / km)
shoes: Kayano 16 -red
Tuesday night ints, only hardcore runners there tonight like sanders, patrick and fast kate. The set was 3/4 laps round the lit part of the ovals (about 675m) with the last 1/4 recovery. Did them in about 2.22 each. Legs a bit slow tonight so was glad it was a relatively short set.
Bilbys warm up 40:00 [3]
shoes: Kayano 16 -red
A bit late getting there so missed some of the stretching. Big lap and a yak with patrick to warm down, then it started raining a lot.
Monday Jul 12, 2010 #
Running tempo 24:00 [3]
shoes: Kayano 16 -red
Just a blob run round dryandra-macarthur-wattle, but became tempo on the flat middle section. Felt surprisingly good running back up the hill.
Sunday Jul 11, 2010 #
Running long 2:25:00 [3] 25.0 km (5:48 / km)
shoes: Kayano 16 -red
Down to Namadgi for a long run with rob, mace and sanders. The initial idea was to do mt tennent from apollo road, but rob had spotted a route from the visitor centre ending up at honeysuckle creek so we go dropped off and the girls went round to do mt tennent up the fire trail. The track up from the visitor centre was quite steep and rocky so there were a few bits we had to walk. After a while we got above the mist and ran up the summit in clear conditions - great view from the top with clouds across canberra. Was glad I'd brought a windproof jacket as it was a fair bit cooler at the top. The next section through bushfold flat and up to booroomba rocks was a real cracker, lots of single track and a creek just before the climb to the rocks where we stopped for a drink and gel. We made good time down to honeysuckle creek, and got there before the girls, so set off down the road and got a couple of ks along before we met them. Definitely a good run and a change from ainslie-majura. Went to the southside's only cafe open on a sunday - a bite to eat - afterwards, coffees came quick and the food was good.
Saturday Jul 10, 2010 #
Running warm up/down 15:00 [3]
shoes: Kayano 16 -red
Warm up with patrick and psg
Running race (Crossy) 29:58 [5] 8.0 km (3:45 / km)
shoes: DS racer
The Cooleman ridge crossy has become a bit of a benchmark run as I've done it most years. Didn't feel crash hot this morning and suspect I must have swallowed a bit of swimming pool water last night, but had perked up a bit by crossy time. Perhaps not as many people there as usual and after a couple of k's we were strung out like browns cows. Tried to keep contact with rob, which I managed on the way out, but not coming back. 14.55 out and 15.03 back. 40 sec or so quicker than my pb from 2007, which was set on a slightly different version of the course that ran along next to eucumbene drive.
Running warm up/down 10:00 [3]
shoes: Kayano 16 -red
Warm down run with rob
Friday Jul 9, 2010 #
Swimming 1:30:00 [3] 3.0 km (30:00 / km)
Friday swim. Quite busy tonight, fast kate, posh kate and kristen were there among others. Jess made us wear the rubber bands for 500m - that was 500m too long.
Thursday Jul 8, 2010 #
Running intervals (Bilbys) 21:03 [5] 6.0 km (3:31 / km)
shoes: kayano 16
Thusday ints. Not so many people there, just mace and sanders from the cockies. The set was 5x 800(200), 5x400(100), ran with matt for the first three then cracked him on the 4th 800 as the pace spiraled up. Was pleased with the way I was running, although this set of shoes has had it - lucky there's a box waiting for me at the post office with wiggle on it.
Splits:
2.53, 2.49, 2.48, 2.47, 2.47, 1.25, 1.23, 1.23, 1.23, 1.24
Splits:
2.53, 2.49, 2.48, 2.47, 2.47, 1.25, 1.23, 1.23, 1.23, 1.24
Bilbys warm up warm up/down 50:00 [3]
shoes: kayano 16
Usual Bilbys warm up, recoveries and a big lap warm down to finish. We decided that there should be a cockies sunday long run down at Mt Tennent this week for a bit of a change.
Wednesday Jul 7, 2010 #
Running 39:00 [3]
shoes: kayano 16
An extra session today - lunchtime run round little black mountain then on to the black mountain summit. Took most of the loop round little black to get moving properly, just did a steady climb to the summit rather than trying to surge it. Good to get out in the sun for a while.
Running 1:00:00 [3]
shoes: kayano 16
Night run from shannon's. Up to o'connor ridge then a lap of nth lyneham ridge. Came back by a new (to me) short cut across ginninderra drive that comes out near my house.
miss jones met the high wednesday evening catering standards with yummy soup and a cake made only from chocolate
miss jones met the high wednesday evening catering standards with yummy soup and a cake made only from chocolate
Tuesday Jul 6, 2010 #
Running intervals (Bilbys) 32:00 [5] 9.0 km (3:33 / km)
shoes: kayano 16
A whistle set at bilbys tonight, and round the edge of the ovals instead of on the track. There was a good blanket of mist over the ovals keeping things chilly. Set was 4x3min then 10x 2 min, ran with the fast group until gary called them in after 6 of the 2 mins, then tried to keep up with kate who was short cutting the corners. Was fairly consistent through the set.
Bilbys warm up warm up/down 50:00 [3]
shoes: kayano 16
all the usual bilbys stuff
Monday Jul 5, 2010 #
Note
(rest day)
Was going to do a couple of hills a lunchtime but got caught up with work. Rode home fast to make up for it.
Sunday Jul 4, 2010 #
Running long (cockies long run) 2:25:00 [3]
shoes: kayano 16
sunday long run - starting from rob and als although i did a pre-run from home over black mountain beforehand. Grant, grantm, sanders, miss jones and acejase did the run. Foggy through the anu and sunny but cold on black mountain. We did the al jones memorial plus extension then the summit, circumcision track and little black. Breakfast at urban food, where we discovered there were no sleepers on the menu.
Saturday Jul 3, 2010 #
Note
Got up at 4.30am - not to watch the world cup but to enter the kepler challenge, a 60km mountain race in NZ in December. I suspect this falls squarely in GrantM's category of 'stupid runs' and will mean a lot more extra early starts to sunday long runs for the rest of the year. Should be good preparation for Bogong to Hotham and TNF100 .....
Running race (Crossy) 43:59 [5] 12.0 km (3:40 / km)
shoes: DS racer
ACT crossy championships. A different course in weston park to the one a few weeks ago, 6 laps of a 2km loop. Wasn't as boring as I'd expected with a nice section of single track near the lake. Had a good battle all the way with 3 other runners swapping the lead quite a bit. Purple short dude got a bit of a gap after 2 laps but never really got away, and at the start of lap 5 i began to reel him in. It turned out he thought we were doing 5 laps and so I passed him at the start of the sixth, then tried to keep the effort up to stay in front of the other two and make sure scotty didn't catch up. The new garmin strap finally arrived this week so had spilt times: 7.09, 7.16, 7.23, 7.27, 7.26, 7.19, probably a bit too fast at the start but gad to have a bit left to pick the pace up on the last one. Robw's training definitely kicked in today - he was well in front, gramps looks like he's speeding up as he didn't have patrick on his shoulder this week.
Running warm up/down 35:00 [3]
shoes: DS racer
Good warmup hearing about patrick's plan for beating gramps and warm down after with acejase and sanders
Friday Jul 2, 2010 #
Swimming 1:25:00 [3] 3.25 km (26:09 / km)
Bilbys swimming, Tara was coaching tonight so there was less chat and more swimming. Very unco as usual.
Thursday Jul 1, 2010 #
Running intervals (Bilbys) 21:20 [4] 6.0 km (3:33 / km)
shoes: kayano 16
A small turnout tonight for a chilly intervals session. Did 7x600, 6x300. Ran with matt again, very consistent 2.10 for the 600s and 63 for the 300s. Legs were a bit tired which made the 300s tough going.
Bilbys warm up warm up/down 50:00 [3]
shoes: kayano 16
Usual warmup, between intervals and warmdown
Note
After hearing that miss jones has 25 pairs of running shoes I decided it was ok to get another new pair and went platinum on wiggle - think i might have to have a wiggle shopping ban for a while....