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Training Log Archive: Goobs

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  running15 9:51:58 55.3 88.99
  bike riding3 3:56:34 77.12(3:04) 124.12(1:54)
  Swimming5 2:36:19 1.37 2.2
  Circuit training3 2:25:42
  orienteering2 47:03 5.65(8:19) 9.1(5:10)
  Triathalon1 30:00
  Total25 20:07:36 139.44 224.41
  [1-5]24 18:47:36

» now

Thursday Dec 23, 2010 #

3 PM

running warm up/down 20:00 [2]

just a nice warm up...even after yesterdays girly session iam really sore :S wird..

running intervals (1km ) 11:30 [5] 3.0 km (3:50 / km)

3x1km intervals over terrain with 1min rest. it wasnt really terrain it was pretty average fire track but had some good elevation. i thought after yesterdays session i would have another go and try and do abit better today so yer turned out a good interval session. even though it wasnt a very long session i felt pretty gone when i got home.

1km - 3:36
2km - 3:49
3km - 3:27


Wednesday Dec 22, 2010 #

running intervals 30:00 [5] 5.0 km (6:00 / km)

was sooo bad!...i had a great warm up and felt ok i guess on the 1st 1 but i dont no what happened on the second 1...i was doing 2.5km intervals and was planning on doing 4 but the 2nd 1 just shut me down. i had to stop and walk and had massive stitch but it came out of nowere...loss all my motivation because of the rain and my usually track was on grass and all muddy and destroyed. just turned back and drove home :(

running (PUSH TRAINING) 45:00 [2]

just push training on the bobsleigh with aaron and rob and andrew. was 1st time actually loading into the sleigh so was really fun..didnt really help much with my speed or anything we only sprinted about 30m but meh

Monday Dec 20, 2010 #

Triathalon 30:00 [4]

dont no the exact time and stuff cuz i was waiting around in the 1st change for brenton and david but they were taking too long so i just went off and did it my pace..swim was pretty decent i think its the fastest ive done 300m before :)

ride was just nice and fast it was only 5.7km so took it nice and hard. averaged about 36kph so was nice and fast.

the run wasnt the best but still fast. 2.5km run. my quads were like jelly but lost that feeling after about 3 mins.

sweet session but :)

Sunday Dec 19, 2010 #

7 PM

running warm up/down 30:00 [2]

warm up 2 andrews through ipswich then to his at brassall
8 PM

running (RAIN!) 40:00 [4] 8.6 km (4:39 / km)

as a nice run in the rain...just sucked it started to piss down so bad and i got abit cold but yer wasnt too bad in the end...didnt want a fast 1 just since the last week has been my easy week. starting tomorow getting back to the intervals :)

Saturday Dec 18, 2010 #

6 AM

bike riding (road) 1:35:27 [4] 52.0 km (1:50 / km)

was so much better this time round. did the springfield loop with the boys and was only 1 and a half minutes off alexs PB so very happy :) the road was so shit though, so much glass and dead stuff.

averaged 32.4kph :)

Wednesday Dec 15, 2010 #

6 AM

Swimming 10:00 [4] 0.5 km (20:00 / km)

after warm up felt pretty good for the 1st 500m. on the last 100m i caught alex and swam in a pack with him he almost kicked me in the head. i figured when i swim i kick like a retard so i gotta work on that alot.

running 19:21 [5] 5.19 km (3:44 / km)

started out feeling great but when we hit the first hill my hamstrings just got so tight and just was trying to lift them up to stretch them out. by the 4th km i was feeling so screwed but was nice flat with abit of downhill for the home stretch :)
6 PM

bike riding (ROAD) 38:48 [4] 20.12 km (1:56 / km)

was sketchy as...started out pretty nice but then like 5mins into the ride it started pissing down rain. i was planning to ride to rosewood and i got to the turnoff and it looked darker down there so just turned back. still road pretty fast , it was pretty straight roads not too many turns but just tried to take it easy

running 20:00 [5]

transistion was pretty good just really dodge sliding my wet socks into my shoes :S

was really hard to try an move my feet but took about 5minutes to get into it. everything was so tight from this morning but so wasnt the best run ive had. back was really sore too i have the worst posture when i ride.

Tuesday Dec 14, 2010 #

Swimming warm up/down 30:00 [0]

6 PM

running (BEEP TEST) 15:00 [5]

only made it to like 10.1 but add in that it was going up hill haha was so stupid but oh well.
7 PM

Circuit training (ALEXS TRAINING) 42:51 [3]

12 days of christmas again :) felt great and beat my time from last..and beat alex aswell and hes a spartan! can wait for swim run swim tomorrow :)

Sunday Dec 12, 2010 #

7 PM

running warm up/down 15:00 [0]

legs were pretty sore after yesterday so needed a really good warm up. mainly my calves

running warm up/down 15:00 [0]

was just a light jog around trying to cool down :) felt great after that session

definatly need to do some stretching tonight but

running hills 30:00 [4]

took it abit easy today. but not too easy cuz i have a rest day tomorow but just enough not to injure myself cuz iam pretty wrecked :) but feeling great haha...

i did a little loop that went 20m flat, 150m climb, 400m flat, 150m climb

5 x 720m

each 1 i did around about 3mins for each and then about 2min jog recovery...i dont exactly no what times i did because i broke my watch :(

Saturday Dec 11, 2010 #

running 1:30:00 [3] 22.0 km (4:05 / km)

nice long run with andrew :) calves are abit sore now though shall ice them tonight :) we set off at a pretty good pace we were running at about 4min ks then we picked it up at the 10km mark to about 3.30 - 3.40 but yer then the last half was alot more hillier so it dropped back down to abit over 4min ks so overall was good. wanted to go at my flat pace for a long time so next week im gunna try and aim to go to waloon and back which all up is 34km. try and keep that 4min k rate :)

Friday Dec 10, 2010 #

Swimming 1:20:00 [3]

just a nice recovery swim :) felt pretty good just nice and cruisy :)

Thursday Dec 9, 2010 #

10 AM

orienteering (Bardon) 27:00 [5] 4.1 km (6:35 / km)

had a great sleep, woke up early had a nice breaky stretched a little then got to the event and had a great warm up.

the race went really well i never had any problems with nav everything was pretty simple except when goin up the hill to 4 some people said they couldnt find it so meh but yer the rest of the race was great. felt really good and consistant up the hills and felt so fast on the flats. was just abit hot but didnt let it get to me.

running warm up/down 20:00 [0]

9 PM

running 45:00 [1] 7.0 km (6:26 / km)

the boys wanted to go running so i thought i would use this as a nice stretch and was soo nice and relaxing like it was nice and cool :) was perfect..just a little pain in my calves so a little change in my program iam gunna swap my recovery day and just swim a little tomorow and see how i feel.

Wednesday Dec 8, 2010 #

6 AM


slept through my alarm to go do swim run swim sorry alex :(
3 PM

bike riding (WINDY) 1:42:19 [4] 52.0 km (1:58 / km)

new PB for springfield loop but was soooo shit going out and when i came back into town. going out was super windy i averaged like 26 or somthing but coming back averaged like 32 or somthing i forget but it was pretty cruisy. just want my new bike :(
6 PM

orienteering (street o) 20:03 [4] 5.0 km (4:01 / km)

was a nice cruisy run tonight...was pretty sore though but yer just took it abit easier. i dont think the selection of controls i did was the best 1ns i ran alot more then michael burrage haha i shoulda followed him :P

have been feeling quit good latly and iam really happy with how training has been goin :)

Tuesday Dec 7, 2010 #

Circuit training (ALEXS TRAINING) 1:00:00 [5]

wasnt as intense as last time but definatly burned! haha went a little sumthing like this....

2min burpies, 2min box jumps 1m high, 2min leg raises then hill sprint and lap

2min wide grip chinup, 2min jump lung, 2min twisty :) the hill sprint and lap

pushups, deep squat jumps, situps, hill and lap

tri dips, step ups 1m, plank then hill and finish but alex was a bitch and made me and andrew do another 25 burpies haha I WON!

3 PM

running 8:38 [4] 2.4 km (3:36 / km)

running 8:12 [3] 2.4 km (3:25 / km)

running 8:02 [3] 2.4 km (3:21 / km)


today i planned out to do 6x500 hill sprints but brenton is a girl and didnt want to haha we did 2 and stopped so i was like wateva ima do these intervals...i thought they would take me about 10minutes to do but yer was alot faster then i though.

the 1st one was just getting into the rythem..there are only 2 major hills the rest is pretty flat but the 2nd 1 is right at the end :(

the 2nd one was the fastest! i pushed it pretty hard on the flats and kept the cadence consistent and didnt waste to much energy on the hills. felt GREAT!

the last 1 it started raining and was unsure if i even wanted to do it but meh who cares its just water haha so yer it was abit slipery but overall wasnt too bad. just the last hill killed my legs a fair bit haha

Monday Dec 6, 2010 #

running 1:23:21 [5] 22.0 km (3:47 / km)

felt amazing! wanted to go for a run to brake in my new ZOOT runners :P so though what better way then to do a half marathon :P felt abit crappy at the start but was just getting warm...started to rain but that was the best part haha wasnt too hard like the days before so felt awosme running! started to get a little sore near around the 17k but sped up my cadence abit to have abit of rest . got blisters on my toes from wearing shitty socks in the rain but meh thats my fault.

verry happy with my bew PB for half marathon :) and even more happy with my shoes!

Saturday Dec 4, 2010 #

(rest day)

so frustrated with the weather :( woke up late missed tri ytraining then it has been to rainy to ride :(
7 PM

Circuit training (ALEXS TRAINING) 42:51 [5]

12 days of christmas again :) beat my tie and beat alex by 2 minutes and he is a spartan!! cant wait for swim run swim in the morn :)

Friday Dec 3, 2010 #

running 11:32 [4] 3.0 km (3:51 / km)

teeeeeerrible pacing :( started too shit haha gahh iam so slow
6 PM

Swimming 14:37 [3] 0.7 km (20:53 / km)

only a quick swim cuz had to play soccer...didnt feel happy at all with this :( felt so crap with breathing and arms got sore really quik....see how we go with triathalon tomorow

Thursday Dec 2, 2010 #

(rest day)

Started to feel a little head cold. my sister and her bf have been around here like non stop coughing over everything and gahh there so anoying somtimes. so today because its spitting a little aswell i decided not to risk getting more sick.


Wednesday Dec 1, 2010 #

6 AM

Swimming 11:34 [4] 0.5 km (23:08 / km)

got there late and alex had already warmed up so i just had to jump in and go! sucked balls i forgot to have breaky cuz i woke up late and thought i would be ok...took me about 300 to get warmed up but have been feeling alot stringer with my swims latly

running 26:22 [5] 6.0 km (4:24 / km)

felt soooooo shit after like a km cuz my legs were so tight going up the 1st couple hills and with no food in my tummy all i wanted to do was just stop! i kept goin though just trotted along with no energy :(

Transistion was soo shit hahaha

Swimming 10:08 [5] 0.5 km (20:16 / km)

lastly i jumped straight into the pool and did last 500m i think i did better this time cuz the 50m pool was open were we did the 1st 500 in the 25m i just tried to stay consistant to my 1km pace which felt great.



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