Training Log Archive: KimIn the 30 days ending Sep 30, 2011:
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Thursday Sep 29, 2011 #
Run 56:15 [3] 11.0 km (5:07 / km)
Got the all clear from my surgeon yesterday which is a relief. It feels good now, just a little irritable.
Arvo run with Maya around the tracks to Seaford and back. With the full tide and strong westerly there was about 0.5m of beach for the first half and none for the second half so I had to run in the dunes. I was feeling pretty good so went a little harder than normal and was on target for an unintentional sub 5-min run before I hit the beach section for the second time into the cross headwind. Ah well.
Arvo run with Maya around the tracks to Seaford and back. With the full tide and strong westerly there was about 0.5m of beach for the first half and none for the second half so I had to run in the dunes. I was feeling pretty good so went a little harder than normal and was on target for an unintentional sub 5-min run before I hit the beach section for the second time into the cross headwind. Ah well.
Monday Sep 26, 2011 #
Run 1:18:15 [3] 13.0 km (6:01 / km)
Morning run with Maya. Did the old Moggs Creek loop with the climb up to Gentle Annie towards the end. Felt very up and down after a huuuge seafood platter at dinner last night. I was 'parched az' from the start.
Run 3:32:20 [3] 27.5 km (7:43 / km)
Quick stop at home to pick up some water and an ice-cream and headed out for another bigger loop. Did Old Coach Rd - Ironbark - Loves - Bambra - Ironbark Spur - Gentle Annie and back. Still wasn't feeling 100% after last nights epic dinner, however ran most bar the steeper uphills (including one where my GPS wasn't registering a speed at all, and one of my ears popped nearing the top!). Pushed the last 3kms as I thought I was a chance of breaking 3hrs30, however the final sandy climb stopped me in my tracks. I did this same double session in April last year with the 2nd session being 4hrs14.
Sunday Sep 25, 2011 #
Ride 2:12:45 [3] 40.4 km (3:17 / km)
shoes: Merida 96 WEAPON
Morning Seaview loop with Dave - same as the other day however started off through Timbarah cutting off about 300m. Legs felt okay but I didn't quite have my mojo for some reason. Dave kept me honest though pushing the pace the whole way around.
Run 1:08:45 [3] 11.5 km (5:59 / km)
Arvo run with Dave. Gentle Annie - the Glen - creek loop - then to the lookout. Dropped down a steep track to the beach and ran into a headwind for a couple of k's then up a single track and back. Felt better than I've felt in about a week so maybe the last couple of light days have been good.
Friday Sep 23, 2011 #
Trek 2:05:30 [2]
Legs are toast so took today a bit easy with the plan to do the same tomorrow. Did a loop with Dave along the beach to Eastern View, up to the lookout, two sections of single track, up the Glen, Gentle Annie and back home.
Ride 1:03:15 [3] 15.0 km (4:13 / km)
shoes: Merida 96 WEAPON
Ironbark Tk loop with Nat. Cold.
Thursday Sep 22, 2011 #
Run 1:22:30 [3] 13.0 km (6:21 / km)
Morning loop around Moggs Creek with Dave. Legs tired from the start but didn't get any worse.
I've found backing up a bit harder than previous big training blocks. I checked out my previous big weeks which have all been based at the CIS. The increased difficulty in this block is obvious now - all hills plus much more running. Past big weeks at the CIS have been mainly flat running and riding with the odd hill session.
I've found backing up a bit harder than previous big training blocks. I checked out my previous big weeks which have all been based at the CIS. The increased difficulty in this block is obvious now - all hills plus much more running. Past big weeks at the CIS have been mainly flat running and riding with the odd hill session.
Ride 2:18:00 [3] 43.0 km (3:13 / km)
shoes: Merida 96 WEAPON
Moggs Creek Tk - Seaview - Bambra Tk loop with Dave. A bit quicker up the first main hill (56.10) although didn't feel it. Finished off with a visit to the Airey's Inlet Lighthouse and the last couple of kms on the road. Dave riding well despite the odd complaint :-)
Wednesday Sep 21, 2011 #
Run 1:37:30 [3] 15.5 km (6:17 / km)
Moggs Creek loop including out and back on the The Glen Tk and the creek loop. Felt average for the first 10 minutes but came good.
Ride 2:20:10 [3] 40.7 km (3:27 / km)
shoes: Merida 96 WEAPON
Quick transition from the run including training the gut with choc jam lamingtons and saving one for the road. Rode up Moggs Creek Tk (1.00.10) and did the Seaview, Bambra loop back. Felt pretty good.
Ride 1:00:15 [3] 15.0 km (4:01 / km)
shoes: Merida 96 WEAPON
Afternoon ride with Nat up Ironbark Spur Tk.
Monday Sep 19, 2011 #
Ride 1:02:00 [3] 15.1 km (4:06 / km)
shoes: Merida 96 WEAPON
Morning ride with Nat over the same tracks as two days ago. A fair bit faster this time. I had a slow paced gumby left hand and foot dab through a sand trap too.
Run 1:50:20 [3] 15.5 km (7:07 / km)
Run up Gentle Annie then turned back at the hour mark. Walked the steep uphills, most of which were on the way out.
Sunday Sep 18, 2011 #
Run 1:30:45 [3] 14.5 km (6:16 / km)
Morning run with Dave. Different Moggs Creek loop incorporating some more single track. Nice loop on slightly flat legs.
Ride 1:13:30 [3] 21.5 km (3:25 / km)
shoes: Merida 96 WEAPON
Late afternoon ride with Dave after a gooood afternoon BBQ. Up Loves Tk and back down Bambra.
Saturday Sep 17, 2011 #
Run 1:15:45 [3] 13.0 km (5:50 / km)
Morning Moggs Creek loop with Dave and Derek. PB for this loop which is good / surprising all things considered, not to mention the two No. 2 stops where the clock didn't stop (only one was for the dog.......).
Ride 2:23:00 [3] 40.7 km (3:31 / km)
shoes: Merida 96 WEAPON
Slow breakfast transition from the run to the bike. Rode the Moggs Creek Tk - Seaview Tk - Bambra Rd loop. Plenty of climbing / descending and a bit tired for the final short sharp climb back home.
Ride 1:10:30 [2] 15.5 km (4:33 / km)
shoes: Merida 96 WEAPON
Very cruisy late afternoon ride with Nat on her return back to riding post-Clinton. Few easy hills chatting the whole way.
Thursday Sep 15, 2011 #
Run 58:40 [3] 11.0 km (5:20 / km)
Same as yesterday sans the dog.
Ride 1:40:30 [3] 40.5 km (2:29 / km)
shoes: Merida 96 WEAPON
Bike track ride with Rob D to Mt Waverley and back. Stiff headwind on the way back but felt pretty good. I was a little nervous heading out on a ride with Rob as last time I came back with my clavicle in numerous pieces. Despite his attempt to hip and shoulder me off my bike, we both came back in as many pieces as we left in.
Wednesday Sep 14, 2011 #
Run 59:15 [3] 11.0 km (5:23 / km)
Loop on the beack and Kananook Creek Trail with Maya. Felt good except for the constant ankle tapping I was getting along the single track sections, and the lack of hard sand on the final kilometre with the high tide.
Tuesday Sep 13, 2011 #
Ride 2:57:00 [3] 62.5 km (2:50 / km)
shoes: Merida 96 WEAPON
Dropped the car in for a service at Ferntree Gully then rode back via Bellvue Tk to the top of One Tree Hill then dropped down to The Basin and back on the Eastlink bike tracks. Bit chilly at the top so I stopped to put on my leg warmers until I realised my shoes and booties would need to come off first. Aborted and thankfully it was slightly warmer at the bottom.
Monday Sep 12, 2011 #
Ride 1:12:30 [3] 29.0 km (2:30 / km)
shoes: Merida 96 WEAPON
Cold and windy on bike tracks to Dandenong from Bonbeach.
Thursday Sep 8, 2011 #
Run 1:06:30 [3] 12.0 km (5:33 / km)
Loop in Toohey Forest with Maya. Good to be back running here as I'd been absent for about 3 months! Fairly slick time too comparatively to previous times around this loop.
Wednesday Sep 7, 2011 #
Run 1:57:30 [3]
Run in Brisbane Forest Park. Felt good except for a flat spot running along the undulating dam edge. Funny seeing Maya have a run in with a goanna - she wasn't quite sure what to make of it. Luckily it retreated up a tree.
Tuesday Sep 6, 2011 #
Ride 1:20:30 [3] 32.5 km (2:29 / km)
shoes: Merida 96 WEAPON
Cruisy river loop. Felt a bit flat but legs were good. I was certainly feeling better than this time last week.
Sunday Sep 4, 2011 #
Trek (24hr Rogaine) 8:37:00 [3] 31.0 km (16:41 / km)
Saturday Sep 3, 2011 #
Trek (24hr Rogaine) 12:00:00 [3] 49.0 km (14:42 / km)
24hr rogaine at Nanango with Dave. This was mine and Dave's first ever 24hr rogaine and the night nav would turn out to be quite tough. We started off really well with no issues. We thought we'd take a short cut up a creek early on which ended up being an almost vertical climb out which was a real test for my shoulder. As soon as night hit we had our first challenge, getting tangled up in lantana for about 30 minutes as we were about 100m off course. We then did okay for a few hours until a long off track section with very few features and massive creek lines going everywhere. 2-3hrs later we got back to the track without the CP. From here we lost it a bit and took quite a direct route back to the hash house. I had to take the loose steep descents carefully as not to risk falling and tweaking my healing bone. Also difficult was the many (about 5) crossing of the wide river which generally involved 'shimmying' across a fallen tree - it's not pretty one-armed. We finished with 1500 points - 1200 of them were by midnight! Good to see a couple of complete XPD teams out there as well.