Training Log Archive: Sanders

bit nippy today, where has summer gone?

loop around black mountain.

totally crashed this afternoon and had a super early night.

rode to work with a pit stop at the bakery, easter bun season, yummo.

jog around dunrossil drive area all off road.

Bilbys run session.
The set tonight was loops of a semi-cross-country 900 m on and off the track and up the little hill beside the track. I did 5 x 900 m with 400 recovery in between, pretty much as a solid first 500 m then faster 400 m. I enjoyed this set - I think the long recovery really helped and I was able to pace myself well to make it through the set. Left quad was hurting during the warmup run-throughs but didn't seem too bad by the end. Will probably pay for it tomorrow though.
Forgot to wear watch so the time is approximate.

Warm up, mega run throughs led by Julie, rep recoveries, warm down.

Set a PB for the longest commute to work I have ever done (syd-canb). Probably Briohny could top it though.

Bridge to the Beach 6 hour Metrogaine, Sydney's Northern Beaches.

Teamed up with my brother to have a go at this metrogaine, mainly because I'd never been that far north in Sydney before and he was keen for a long run out of the city. It was a very pretty area with lots of hilly suburbs, some nature parks, and beaches, and great views of the coast when you got high enough. Dave planned the route according to some kind of mathematical logic and marked it with highlighters on the map, then he chucked the map to me to decipher along the way. We ran for a solid 3 hours with no major stuff-ups apart from a dodgy route choice where we could have taken a few more points I reckon, but then I had a massive brain fade and made 3 big navigational mistakes within 5 minutes, no doubt due to fatigue and a bit of dehydration, especially because it was a hilly area and my legs were feeling it. Dave said "you don't look real good" and he took over the navigation while I jogged along for a bit waiting for my powerbar to kick in. After 20 minutes I was fine again and took over the map reading. The navigation was straightforward because it was mostly on streets or easy tracks, and so we didn't need a compass. We got through the whole course Dave had planned plus a bit more, which was a bonus. After 4 hours running he was starting to fade, and we got slower and slower for the last 90 minutes or so until the last couple of controls where we both stiffened up a lot, and called it quits with 15 minutes to spare on the clock. Quite happy with our score (we got more than half the points on offer) and ended up 4th in the open mixed category (Joel Mackay and his partner were first), and around 11th overall I think. Apart from my dodgy brain fade halfway through I felt fine so I'm very happy. Really enjoyed the BBQ afterwards too. It was a good day out.

Up in Sydney for a couple of days and got dragged into a run around a very pretty beach somewhere by my brother. It was a nice loop around the shore but pace was a bit fast for me. He has very long legs.

tyres stayed up today, phew.
they seemed to cope very well with the sticks and stones all over the bike paths from the rain yesterday.
took it pretty easy.

A short jog around the suburbs, nothing special.

Very excited to receive my (prescription) goggles in the mail yesterday so couldn't resist trying them out tonight. Amazing to be able to see in the water. Spent most of the time just looking at stuff, like the dots of mould in between the tiles on the bottom of the pool, and timing my laps using the big clock, and of course checking out the other swimmers in the lanes beside me. I have never seen the bottom of a pool before, it's like a whole new playground. Legs still a bit sore from tuesdays fast running but otherwise felt good.

C • go to civic 3

I need to recover from last two days big efforts.

Bilbies intervals. 10 x 400m with 30 sec rest in between. I didn't wear a watch so not sure of the times for each lap but I had an eye on a few girls just ahead of me to keep track of the rest times. It felt like a hard set, because of such a short rest time, and it was hot. I feel sorry for the newbies. The last two laps were a struggle for me.
The best bit was seeing Gary do an impersonation of a possessed snake.

Ran to and from Bilbies, plus warm up and warm down at the ovals. Said hello to Julie Quinn and Dave Baldwin as they hammered along past me on the bike path.

bit of a run round the mountain after work

Unplanned run home after discovering my front tyre has a massive flat. Took as many short cuts as I could think of and even did a bit of cross country by the end.

C • nasty 2

slow jog around west basin.

Standard kind of ride into work. My tires are really flat. I hope they last until the end of the day. Suspect the front one might go all the way down which could mean a long walk home for me. Legs are OK but I gave myself a calf cramp by stopping really suddenly and putting my foot down.

short and easy run round the tracks after work

2 laps of the little black mountain circuit followed by a tentative run to the top of the big one, and down again. I wanted to run all the way up to the top and nearly made it but had to stop in the middle of the steep stairs and walk a few steps. Really nice evening for it.

Lost and found notice: I saw two silver keys hanging from a stick on the side of the track on the little blackie circuit. If they are keys to a BMW I will claim them otherwise I hope the keyless owner reads this message and finds them.

Down at the AIS again. Lanes were crowded owing to multiple lane bookings but I ended up in a good lane with a couple of other swimmers at the same pace as me.
I was going OK for most of it, but then my right leg started cramping, probably still recovering from the fast running yesterday.

Bilbys, 10 x 2 mins
glad when it was over, found it quite hard. Liked running on the grass in the outer lane though.

approx time including:
1 min between each rep
warm up and long jog as warm down

At the AIS quite late today owing to a full days work. I still had some energy to burn apparently, it was a good swim and I didn't slack off (much).

laaaaaazy breast stroke as warm up and warm down.

early morning run round parts of ainslie with brother dave, up and down a few hills but nothing major. we were very good and did lots of stretching after.

round west basin with my brother. easy pace, lots of talking about planned races for this year and beyond.

bike paths all the way. End of easy week.

round a bit of red hill and the south side (back to the canberra red hill not the wagga one)

felt really hot today, had to walk a bit

up red hill (the wagga one, not the canberra one), along the ridge and the botanic gardens. got caught in rain and was absolutely soaked by the end

short and easy round the golf course, up and down dunrossil drive a bit.

boring bike path run

round parts of ainslie and up mt ainslie (on the road). Passed 3 kanga carcasses.