Training Log Archive: Sanders

Bilbys tonight but no sign of gary so the session was taken by two men I had never seen before. They knew what they were doing though and even made us do the swan stretch. I didn't run very well, still feeling stiff and sore in random places from sitting too much over the last few days. Did the long set of 6 x 1km with 200 recovery then a quick change of clothes in the silver bullet (a.k.a. my car) because I was taking a very nice man out to dinner (my dad, who was in town today) :)

C • R4YL 3

free from work AT LAST after a fun but really full-on weekend
swam pretty slowly just to chill out and get my feet back on the ground

jog round the suburbs this morning, lots on my mind today so it went past in a flash

the highlight of today was the chocolate biscuits I ate at morning tea
too busy for running today

long set at bilbys - 200m, 2x600m, 3x1km, 2x600m, 200m (all 200m recovery). not feeling so great this week so didn't try very hard

short run this morning. Gorgeous day - I love living in canberra when the weather's like this.

Spent yesterday afternoon fixing up my old road bike (ie pumped up tyres, put on a cycle computer my brother gave me). Today I rode it into work and it felt pretty good apart from nearly stacking it at an intersection (I forgot I was clipped in). Got viciously swooped by a magpie near CSIRO, he followed me for ages the little bastard. Oh well. The summer of road cycling has begun.

ran up some hills round black mountain, but really just jogged around. beautiful day.

return trip back home. same bastard maggie got me again but otherwise nothing special on the way back

west basin again, boring I know but it was too hot to run up hills today

morning lap of west basin. bumped into ALJ and max which was fun. saw an orienteering control near yarralumla bays in the bush.

C • O flag 2

rode into work, beautiful day

rode home again. left really late from work so pitch black. pedalled quickly through the woods.

quite a short set tonight. I did 10 x 400 m with 40 sec recovery.
I was going to do more but everybody else stopped so I did too but just missed the group cool down so I had to jog round the dark dark oval speedily on my own.

C • That's... 4

just managed to squeeze in a jog today. such a busy week. sigh. can't believe it's not friday yet.

VW intervals. I did 8. Struggled the whole way, I don't know what happened, probably still tired from the CT run. splits 2'56, 3'00, 3'06, 3'06, 2'55, 3'00, 3'01, 3'00, approx 40 sec recovery between each.

felt really flat and had a busy day so no training

10K Canberra Times Fun Run. Haven't done this race for a few years so didn't have a goal time other than to go out hard and see how long I lasted before cracking. It was really windy and a bit wet just before the start but I had a lot of fun warming up and seeing lots of bilbies/cockies/XC runners around and about. Got a good run through the start and hammered out the first km pretty quickly, and managed to pace myself well up Adelaide Ave to 5 km. Here I caught the incredible sneezing man and managed to stay ahead of him, slogged it up the hills towards Kings Ave, I think I caught Jen Dixon here, or somebody who looks like her, and tried to sprint with 2 km to go. Crowds of people and massive wind around the lake took its toll and I had nothing left at the end. Really happy with my time... pedestrian compared to Miss Jones though! Great run Shannon! It was a fun day, I had a ball, and luckily the conditions seemed to suit me today. Nice to start and finish with similar km times. But I do not understand why my split time at 9 km was 3'54, no way I can run that fast, maybe the 9km marker was a bit out or something.
Splits:
1km = 4'18
2km = 4'17
3km = missed
4km = 8'50
5km = 4'36
6km = 4'21
7km = missed
8km = 8'47
9km = 3'54
10km = 4'17

C • Top run! 2

short jog, felt half asleep this morning, it was very warm too.

rode in to work today and found five dollars on the bike path near dunrossil drive. So I kept it. Looks like another trip to the cafe today, hooray!

C • Cool! 3

short run, cracker day

rode home, really warm evening.

bit of a long one at work, unfortunately no time for bilbys today so instead I spent my bilbys money on a real coffee at the cafe and managed to fit in a very pleasant run up on the mountain this arvo. it's so lovely in the evenings at the moment. jogged slowly to enjoy it.

Rode into work today. was stuffed. chased a recumbent round part of the lake and it took me ages to catch him. found out the other day that my boss has a recumbent, all the more reason for me to get a decent road bike this summer and spend the afternoons doing black mtn reps while he is away on sabbatical.

rode home, through the dark dark westbourne woods.

Short jog round part of the lake this morning, no reason, I just felt like it. My hands were freezing though and when I got home I couldn't open my door lock (it's very stiff) so I had to jump around for about ten minutes on the doorstep warming up my hands before I could get inside. I can't wait for summer.

Bilbys, medium set tonight which was 2 x 1km (200 recovery) then 6 x 400m. I did the first km in 4:14 which was way too fast so the next one was a lot slower. Felt quite OK but glad not to do the long one. The lights were on all around the track which made a good change because you could actually see the holes you were landing in.

not much time for anything longer today because I accidentally dropped one of my precious experiments and had to start again. jogged up to the top of black mtn around sunset, beautiful view.

Usual hackett gates sunday run - only me and the devil again today. I was the pacesetter up mt majura (until the steep bit at the end where I dropped off the back), then we went through the pines on a series of very twisty up-and-down tracks - devil did the navigation and I was the sweeper - then back over the saddle and a nice down hill home again. Very impressed with devil's stamina considering he rode halfway around Australia and back yesterday.

Didn't feel like pushing myself on a run today so opted for a swim instead. The lane beside me had about five football players swimming up and down creating tidal waves. Nice to have a lane to myself. I tried to swim a lot of breast stroke to hear the radio playing. Legs still sore.

riding into work again. quads v. stiff this morning. obviously should have stretched properly after yesterday's sprints.

gosh my legs are tired from yesterday.

Andre took the set of Mona reps tonight, similar to last time with 4x 90s, 4x 60s, 4x 30s and 4x 15s (same recoveries). Started out way too hard and really felt it by the end. Then did some 200m relay running - bad idea as I was stuffed. At the end I could only bend over with hands on knees for a while attempting to breathe normally again so skipped the recovery run. It was all quite fun though and at least we didn't do any yoga. However we did do about twenty different hamstring stretches.

rode to work and home again. took it easy on the way home because it was dark and I was pretty stuffed at the end of today.

Still weirdly hyped up this week so felt very fired up for a big set of intervals at bilbys. Did the long set of 3 x 600m then 3 x 1000m then 2 x 600m all with 200 recovery. Pushed it all the way and got ahead of Dan and Cam for once. Wish I had timed it but I couldn't be bothered, as usual. Gary warned us that Andre would be taking this thursday's set. bugger.

rode to work. glad to see some sunshine today. summer can't be too far away now.

rode home. nearly ran off the road at the end but only because I was looking up at the starry sky. had some food then crashed into bed and slept long and hard, just what I needed.