Training Log Archive: devilIn the 31 days ending Aug 31, 2010:
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Tuesday Aug 31, 2010 #
Bilbys warm up warm up/down 55:00 [3]
shoes: Kayano 16 -red
Aaron broke the record for the longest ever bilbys warmup - 40 minutes. Time includes between ints and warm down
Running intervals 18:41 [3] 4.8 km (3:54 / km)
shoes: Nike zoom atlas
Did a self service set of 2x1200, 4x600. Managed to keep reducing the splits: 4.37, 4.30, 2.14, 2.10, 2.07, 2.03. My leg is still sore, although the sore bit is moving around. The pace in the 600s was the same as a couple of months ago so speed is OK.
Monday Aug 30, 2010 #
Running 27:40 [3]
shoes: Kayano 16 -red
half lap of o'connor. still a bit sore in the leg but it did seem to loosen a bit as it warmed up. v. slow for this run
Sunday Aug 29, 2010 #
Running 1:08:00 [3]
shoes: Kayano 16 -red
The cockies sunday run with grantm, robw, marymac, sanders, hoggster, jla and graham. As we arrived there was a police wagon in the carpark, turned out to be constable frogga making sure we started on time in the absence of miss jones.
Traditional route up to the top of majura via the triple tri track, my leg was going OK and I felt reasonably strong up the hill. Going downhill was not so pleasant as it kept jarring. A short stint through the pines before hoggster called for fire trails if we were going to ainslie. Grantm did his traditional surge along the flat on the back of majura. I pulled the pin after hackett hill and headed back to the car and the voltaren.
Then onto Wilburs for bacon egg and cheese roll - a definite sleeper.
The leg felt OK for the afternoon but did start to get sore going round aldi later on.
Traditional route up to the top of majura via the triple tri track, my leg was going OK and I felt reasonably strong up the hill. Going downhill was not so pleasant as it kept jarring. A short stint through the pines before hoggster called for fire trails if we were going to ainslie. Grantm did his traditional surge along the flat on the back of majura. I pulled the pin after hackett hill and headed back to the car and the voltaren.
Then onto Wilburs for bacon egg and cheese roll - a definite sleeper.
The leg felt OK for the afternoon but did start to get sore going round aldi later on.
Friday Aug 27, 2010 #
Note
(injured)
Traveling to Sydney today and unlikely to have time to do anything - so another rest day. Leg is ntb this morning - will give it a bit of a stretch later on.
Thursday Aug 26, 2010 #
Running intervals 17:50 [3] 4.5 km (3:58 / km)
(injured) shoes: Kayano 16 -red
Bilbys intervals - just 3 of us there tonight, natalie and big jack. I was nursing injury, natalie was coming back from a cold and jack is just building up his running, so we all did the medium set of 3x1000(200), 5x 300(100). Leg definitely not 100% so was trying to keep good form and not put too much impact on it. Splits were 4.00 for the 1kms and 1.10 for the 300s.
Bilbys warm up warm up/down 40:00 [3]
shoes: Kayano 16 -red
Wednesday Aug 25, 2010 #
Note
(injured) (rest day)
Another rest day, will try and run again tomorrow depending on what the physio says. Have been good about doing the stretches that were prescribed
Tuesday Aug 24, 2010 #
Bilbys warm up 40:00 [3]
(injured) shoes: Kayano 16 -red
Turns out sunday's run was a bit too hard core and as a result I've got a bit of tendonitis in the front of my shin - opposite side to easter so at least it's not a re-occurence of that injury. The physio blasted it with ultrasound and loosened the muscles a bit and said I should run but not hard. It didn't loosen up too well in the warm-up or the first 1600m rep (which was at slower than the viking pace) so pulled the plug after that. Headed off to the chemist to get the ingredients to make a voltaren hot dog with my leg.
Monday Aug 23, 2010 #
Note
weight:70.9kg (rest day)
A rest day as my legs were hammered from the descents yesterday.
Sunday Aug 22, 2010 #
Running long 2:49:00 [3] 26.7 km (6:20 / km) +1453m 4:59 / km
shoes: Kayano 16 -red
Didn't think there'd be a cockies long run as there was an orienteering event on, and I thought it was a good time to do a hilly run. Did 2 reps of mount tennent starting at the gate on the other side of the river all the way to the fire tower. The first one was 40.32 and the second 43.53. Was going quite well on the upward climbs but didn't enjoy the steep downhill returns. I think tennent is a bit steeper than the average climb in the second half of the jungfrau and is about equivalent to 2 tennents so this was a good confidence booster.
A few walkers around and a couple of mountain bikers who pushed to the top then rode down. The view from the top was good - with some snow visible down south. Thanks to sanders for coming along and doing 1.5 reps!
A few walkers around and a couple of mountain bikers who pushed to the top then rode down. The view from the top was good - with some snow visible down south. Thanks to sanders for coming along and doing 1.5 reps!
Saturday Aug 21, 2010 #
Cycling long 3:26:00 [3] 87.0 km (2:22 / km)
Bilbys saturday ride - not many people there today with the wet roads. Down to the cotter where all the youngsters turned round (soft) then on to uriarra homestead where 3 of us took the left to condor creek. It was pretty wild out there with a big headwind and a bit of rain so it was good to get to the start of the dirt and turn round for the wind assisted ride back. Waited with lisa for a while for deci to turn up - turned out she'd stopped for a sandwich at the turn. Another coffee at the sour cherry afterwards - it's good but not very busy on a saturday so wonder how much longer it'll open on the weekend.
Friday Aug 20, 2010 #
Swimming 1:30:00 [3] 3.0 km (30:00 / km)
Friday swimming, a few more people there than usual, jess, emily, sue and deci in the slow lane. Jess had dreamt up a set with a push up challenge in it, which was hard work with my puny arms.
Wednesday Aug 18, 2010 #
Running 26:20 [3] 5.5 km (4:47 / km)
shoes: Nike zoom atlas
Self-organised soup run - i.e. I put the soup on then went for a half lap of o'connor. V.wet so tested the new kepler-approved jacket which seemed to be waterproof.
Tuesday Aug 17, 2010 #
Running intervals 41:30 [4] 10.0 km (4:09 / km)
weight:68.7kg shoes: Kayano 16 -red
Bilbys tuesday intervals - Aaron was coaching again but had sets for different events. I did the 'multi-day' which was 2x2k(200), 3x1k(200, 4x 400m(200). One of those evenings when it was warm in the intervals but cooled off quickly in the recoveries. Splits were 7.23, 7.30, 3.41, 3.48, 3.50, 1.29, 1.26, 1.26, 1.24.
Bilbys warm up warm up/down 40:00 [3]
shoes: Kayano 16 -red
Usual bilbys stuff. Forgot to lock the toilet block before I went home so had to drive back there again.
Monday Aug 16, 2010 #
Running 1:02:00 [3] 12.0 km (5:10 / km)
shoes: Nike zoom atlas
Lunchtime run from csiro to little black mtn, aranda hill and black mtn summit. Need to put in a good week this week, so this was a good start.
Sunday Aug 15, 2010 #
Note
Four days of non-troggable activity. Too busy on Thursday then at the snow on Friday, Saturday and Sunday.
Activities included a bit of riding, quite a lot of scooting the board along, teaching skiers that if you get on your skis when they're pointing down the hill - that's the way you'll go
Activities included a bit of riding, quite a lot of scooting the board along, teaching skiers that if you get on your skis when they're pointing down the hill - that's the way you'll go
Wednesday Aug 11, 2010 #
Running 1:01:00 [3]
shoes: Kayano 16 -red
Wednesday lamp run, just sanders, grantm and marymac on a wet night. Run on the back of black mountain, wet underfoot but not too cold so quite a good run. Only had a cup-a-soup after.
Tuesday Aug 10, 2010 #
Running hills 1:20:00 [3]
shoes: Kayano 16 -red
Might as well cut and paste last nights training - the ovals were closed so it was north lyneham hills again but with a longer warm up run. we lost michael m on the way there but still had a group of 8. sanders was running extra fast, I was probably a bit slower than usual.
Monday Aug 9, 2010 #
Running hills 43:00 [4]
shoes: Nike zoom atlas
Nipped out for a trip round the north lyneham hills after work. Took a bit of a while to get warmed up properly but was moving alright. As it was a solo effort I made them a bit longer by pushing all the way across the crests of the hills. Time includes the run from home and back.
Sunday Aug 8, 2010 #
Orienteering warm up/down 10:00 [3]
shoes: La Sportiva Crosslite
Orienteering race 41:27 [4] 5.6 km (7:24 / km)
shoes: La Sportiva Crosslite
Wasn't really switched on to orienteer this morning so was pottering around the course until ecmo went past, which did at least spur me into running a bit faster. Good course set by robw that made the most of the area.
Saturday Aug 7, 2010 #
Cycling long 3:23:00 [3] 87.0 km (2:20 / km)
Did the Bilbys long ride instead of a long run this weekend. Route was urriara, condor creek, cotter. A bit cold at 8am so not a big turnup. We rode as a big group to the condor creek turnoff, then a few of us took the long option. By the end there was just aaron and myself on the climb out of the cotter, we were doing a good pace on the new road surface. A different cafe after - sweet cherry, which was an improvement on all bar.
Running warm up/down 5:00 [3]
shoes: DS racer
Quick warmup before crossy
Running race (Crossy) 19:00 [4] 5.0 km (3:48 / km)
shoes: DS racer
Watson crossy. Had a go at this as a hardening up exercise to see how I went on tired legs. Tried to keep up with flyer, but he was just a bit quicker. Also got overtaken by the compression underwear king on the way back but at least had a good margin over patrick. Thought this was OK after a fairly hard ride in the morning.
C • CUK 1
Running warm up/down 10:00 [3]
shoes: DS racer
After crossy
Friday Aug 6, 2010 #
Note
(rest day)
thought about going swimming - but took a rest instead
Thursday Aug 5, 2010 #
Running intervals (Bilbys) 26:00 [4] 7.0 km (3:43 / km)
shoes: Kayano 16 -red
I'd set an extra long set of 2x600(200), 4x1km(200), 3x600(200) so thought I'd better run it. Started a bit late as I was helping a couple of newbies. Tended to get slower through the set: splits were 2.11, 2.10, 3.36, 3.39, 3.42, 3.45, 2.16, 2.15, 2.14.
Bilbys warm up 50:00 [3]
shoes: Kayano 16 -red
Big laps at the start and finish, run throughs etc. Good to see fel and joaitinga back at bilbys.
Wednesday Aug 4, 2010 #
Running 56:00 [3] 8.9 km (6:18 / km)
shoes: Nike zoom atlas
Wednesday lamp run with lucy, sanders, richard hyslop, marymac and grantm. A bit of a trundle round the base of mt ainslie, almost to the quarry. grantm and marymac turned round a bit early.
Afterwards lucy had made another excellent soup and sanders had cooked up some tasty brownies. A good way to end a wednesday!
Afterwards lucy had made another excellent soup and sanders had cooked up some tasty brownies. A good way to end a wednesday!
Tuesday Aug 3, 2010 #
Bilbys warm up warm up/down (Bilbys) 30:00 [3]
shoes: NIke free 3.0
Running (Bilbys) 30:00 [3]
shoes: Kayano 16 -red
Tuesday night bilbys - aaron was coaching again and we had a bit of a convoluted warm-up that took ages. The set was 300s, it didn't really suit me as my legs were still sore from the weekend, so I did the short set which was 9 efforts, stayed in front of fast kate who was doing the short as well. Julie was doing extra long even though she'd done the 60k on the weekend making the rest of us feel very slack.
Monday Aug 2, 2010 #
Running 26:00 [3] 5.5 km (4:44 / km)
shoes: Kayano 16 -red
Just a blob run round a half lap of o'connor. Wasn't too cold, bit of itb tightness on the left side.
Note
The 'starting ticket' for the jungfrau arrived in the post today - time to do a few more hill intervals!
Sunday Aug 1, 2010 #
Running long 2:50:00 [3] 27.3 km (6:14 / km) +1300m 5:02 / km
shoes: Nike zoom atlas
This was another robw special long run starting at kambah pool and going up the river to the cotter and back down the ridge line on the west side of the river. We checked out the river crossing at kambah pool before we started and decided that it would be ok to cross on our return. It was a bit tricky to find the right track to start and then settled into a good run that went over a few hills and then followed the river into the cotter. Saw a couple of horse riders and a few climbers, but otherwise was deserted. We had a good drink and gels at the cotter camp ground before heading to the ridge line. This started with a long climb, my legs were ok on this climb and rob predicted the rest would be 'undulating'. These turned out to be pretty big undulations including one killer that we had to walk. I was starting to feel the effects of the last few days efforts and had another walk on another steep pinch a bit later on. I was pleased to see the tidbinbilla tracking station which meant we were nearly there, and luckily the climb up to the saddle from there was a bit more gentle. The last bit was a bit of a bash down a gully to reach the river.
It was a really good run, a bit harder than expected but was ideal to finish off a high volume weekend.
It was a really good run, a bit harder than expected but was ideal to finish off a high volume weekend.
River crossing 10:00 [3] 0.1 km (1:40:00 / km)
shoes: Nike zoom atlas
The final challenge was to cross the river. At first this was quite good relief for the feet but then it got deep and freezing, I'm glad we didn't have to swim it as constable frogga had suggested. If frogga had been there he might have been able to mount an obbo in the carpark as the two cars, each with a dodgy looking occupant, that had arrived since we left looked like they were there to do some drug dealing. We didn't hang around there long and headed back to cook where Al had a yummy cinnamon bun waiting.