Wednesday Apr 30 |
 | Jogging 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Asics Gel Runners |
| Bit harder than recovery pace. |
| Swimming 1:30:00 [3]3.5 km (25:43 / km) | |
| |
| Backstroke technique set. |
Tuesday Apr 29 |
| Swimming 1:30:00 [3]3.2 km (28:07 / km) | |
| |
| Long, slow Breastroke / Pull set. |
| Jogging warm up/down 15:00 [3]2.3 km (6:31 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 6:51 [4]1.7 km (4:02 / km) | |
| shoes: Asics Gel Runners |
| I felt pretty good today! I held back a bit in this one but my time was good! |
| Jogging warm up/down 5:00 [3]0.7 km (7:09 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 6:58 [4]1.7 km (4:06 / km) | |
| shoes: Asics Gel Runners |
| Bit slower but still a good one. |
| Jogging warm up/down 5:00 [3]0.7 km (7:09 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 7:00 [5]1.7 km (4:07 / km) | |
| shoes: Asics Gel Runners |
| Well this one was slower but it felt a bit harder. Tried to do a faster time than my second one but unfortunately didn't. |
| Jogging warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Asics Gel Runners |
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Monday Apr 28 |
| Cycling intervals 1:15:00 [3]33 km (2:16 / km) | |
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| Windtrainer set. |
| Swimming intervals 1:30:00 [3]4.2 km (21:26 / km) | |
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| A solid to tough IM set. |
Sunday Apr 27 |
| Jogging warm up/down 12:00 [3]2 km (6:00 / km) | |
| shoes: Silva O-Shoes |
| |
| Orienteering race 55:00 [4]7.5 km (7:20 / km) | |
| shoes: Silva O-Shoes |
| Event at Franklins Gorge...man that map is steep! Anyway had a good run, went pretty hard and tried to pressure myself a bit. Not particularly navigationally challenging but I did have a wobble on #6 when I went too low and #11 when I made the idiot decision to follow a ridge line and got confused by the spurs. Oh well! |
Saturday Apr 26 |
| Jogging hills 45:00 [4]9 km (5:00 / km) | |
| shoes: Asics Gel Runners |
| WELL what a saga. The F@#&ing dog ran away again! I ran out on the tracks in Springdallah, but about halfway I had to stop and call for 15 minutes. He didn't come, so I panicked and ran hard for 20mins to get back to where mum and dad were waiting with the car. Then we drove around the whole track again, calling, and didn't find him. Then we got back to where I started and got out of the car and GUESS WHAT?? THE F@#&ING DOG WAS STANDING RIGHT THERE!!! |
| Note | |
| |
| Spent 2 hours surfing again today. |
Friday Apr 25 |
| Note | |
| (rest day) |
| Spent 2 hours surfing though. Don't know if it's really strenuous enough to log... |
Thursday Apr 24 |
| Jogging 15:00 [3]2.6 km (5:46 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 1:59 [5]0.5 km (3:58 / km) | |
| shoes: Asics Gel Runners |
| Not an ideal place for intervals. Along the clifftops at Jan Juc / Bells Beach. Quite hilly and lots of corners, so quite slow. |
| Jogging warm up/down 3:00 [3]0.55 km (5:27 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 4:02 [5]1 km (4:02 / km) | |
| shoes: Asics Gel Runners |
| Horrible! |
| Running intervals 1:52 [5]0.5 km (3:44 / km) | |
| shoes: Asics Gel Runners |
| Bit better. |
| Jogging warm up/down 22:00 [3]3.8 km (5:47 / km) | |
| shoes: Asics Gel Runners |
| |
Wednesday Apr 23 |
| Jogging 1:02:00 [3]12.1 km (5:07 / km) | |
| shoes: Asics Gel Runners |
| A tiny bit harder than recovery pace, but a pretty cruisey run. |
| Jogging warm up/down 3:00 [3]0.5 km (6:00 / km) | |
| shoes: Asics Gel Runners |
| |
Tuesday Apr 22 |
| Swimming intervals 1:30:00 [3]3.8 km (23:41 / km) | |
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| IM set, fair bit of kick. |
| Jogging warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 7:02 [5]1.7 km (4:08 / km) | |
| shoes: Asics Gel Runners |
| I did actually take it a fair bit easier this week, because I have to be able to do 3 of them consistently. I was surprised at the time of this one. |
| Jogging warm up/down 5:00 [3]0.7 km (7:09 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 7:13 [5]1.7 km (4:15 / km) | |
| shoes: Asics Gel Runners |
| Bit slower...maybe wasn't as hard as the first one. |
| Jogging warm up/down 5:00 [3]0.7 km (7:09 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 7:06 [5]1.7 km (4:11 / km) | |
| shoes: Asics Gel Runners |
| This one hurt! Quite tired afterwards. But good session I think. |
| Jogging warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Asics Gel Runners |
| |
Monday Apr 21 |
| Cycling intervals 1:00:00 [3]26 km (2:18 / km) | |
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| Swimming intervals 1:30:00 [3]3.6 km (25:00 / km) | |
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| Bit of fly, bit of breastroke. |
Sunday Apr 20 |
| Orienteering long 1:18:00 [3] | |
| shoes: Silva O-Shoes |
| I have no idea how far it was...a not particularly navigationally challenging run on the MTBO Vic Champs map of Nerrina. Did one of the middle distance courses with a few changes to make it at least a tiny bit interesting! Not ideal but at least got a run in. |
Saturday Apr 19 |
| Jogging 1:10:00 [3]13.5 km (5:11 / km) | |
| shoes: Asics Gel Runners |
| Run on a track in Enfield. It was supposed to be on Misery Track which would have been pretty challenging but we took the wrong road and didn't realise so just ended up running along it. Fair few hills but not like on the little track. |
Friday Apr 18 |
| Jogging warm up/down 15:00 [3]2.8 km (5:21 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 1:47 [4]0.5 km (3:34 / km) | |
| shoes: Asics Gel Runners |
| Didn't feel anywhere near as hard as last week, and a faster time! |
| Jogging warm up/down 3:15 [3]0.5 km (6:30 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 1:46 [4]0.5 km (3:32 / km) | |
| shoes: Asics Gel Runners |
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| Jogging warm up/down 3:00 [3]0.5 km (6:00 / km) | |
| shoes: Asics Gel Runners |
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| Running intervals 1:45 [5]0.5 km (3:30 / km) | |
| shoes: Asics Gel Runners |
| Tried hard in this one cos I felt well recovered...not much faster though! |
| Jogging warm up/down 21:00 [3]3.7 km (5:41 / km) | |
| shoes: Asics Gel Runners |
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| Swimming intervals 1:30:00 [3]3.6 km (25:00 / km) | |
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| Similar set to monday but shorter and some sprint-turns. |
Thursday Apr 17 |
| Jogging hills 49:00 [3]9 km (5:27 / km) | |
| shoes: Asics Gel Runners |
| We ran along the yarrowee and then into the Nerrina map, and the dog ran away so we stopped and called him for ages. Anyway we decided to keep going and hope he was smart enough to go back, and when we got back over the freeway bridge, there he was, standing waiting for us! We thought he'd fallen down a mine shaft! Silly dog. |
Wednesday Apr 16 |
| Orienteering 45:00 [3] | |
| shoes: Silva O-Shoes |
| Training with the SA's again. Did a course in pairs on Creswick Diggings. You had to verbally describe to your partner how to get to the control, then swap. |
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| C • awesome 3 |
| Jogging warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 6:46 [5]1.7 km (3:59 / km) | |
| shoes: Asics Gel Runners |
| Well I completely missed the point of this training session. You're supposed to run at threshold or a bit above, so you feel you can do another couple of intervals at the end. However, having something on my mind, I went too hard and did a pb and was tired when I finished. Ah well. |
| Jogging warm up/down 5:00 [3]0.7 km (7:09 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 6:52 [5]1.7 km (4:02 / km) | |
| shoes: Asics Gel Runners |
| This actually felt really slow and I tried not to go hard so I was surprised at the time. |
| Jogging warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Asics Gel Runners |
| |
| Swimming intervals 1:30:00 [3]3.5 km (25:43 / km) | |
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| Breastroke set. Made the arms tired but not too taxing. |
Tuesday Apr 15 |
| Swimming intervals 1:30:00 [3]4.2 km (21:26 / km) | |
| |
| IM set |
| Orienteering 40:00 [2] | |
| shoes: Silva O-Shoes |
| Training with the SA schools team. 10 x 4 min legs. You went in a group of three, had to memorise a leg, then put out a control, then come back and draw a simplified map from memory. The next person had to take your map to find the control, then you swapped again and you had to memorise someone else's drawn map and collect the control. |
Monday Apr 14 |
| Swimming intervals 1:30:00 [3]4.3 km (20:56 / km) | |
| |
| Main Set:
2 x 100 freestyle on 1:30
2 x 25 butterfly on 45
all x 8. |
| |
| C • Good training 2 |
Sunday Apr 13 |
| Orienteering race 1:39:00 [4]13.5 km (7:20 / km) | |
| shoes: Silva O-Shoes |
| A Hagaby on Irishtown / Vaughn Springs. Good fun, bit tired and made some silly little errors but not too bad really. |
Saturday Apr 12 |
| Orienteering race 9:40 [4]2 km (4:50 / km) | |
| shoes: Silva O-Shoes |
| Today is the Bendigo Ironman competition. This was the Easy course, run almost entirely on tracks. The competition was a handicap. |
| Orienteering race 12:00 [4]2 km (6:00 / km) | |
| shoes: Silva O-Shoes |
| This was the Hard leg. Dad started at 16:10 and i started at 16:30 and I caught him at number 3. Did most of the course well but had a wobble on the last control and dad got past me again. |
| Orienteering race 16:00 [4]2 km (8:00 / km) | |
| shoes: Silva O-Shoes |
| This was the Moderate leg. However I found it a bit harder than the Hard because it was in more complex goldmining and I had an error or two. |
| Orienteering race 19:00 [4]2 km (9:30 / km) | |
| shoes: Silva O-Shoes |
| This one was a Hagaby. 16 variations, the courses had 22 controls in a 300m x 300m square. I struggled a little, especially on one control. Also fairly tired. |
Friday Apr 11 |
| Orienteering 1:08:00 [4]9 km (7:33 / km) | |
| shoes: Silva O-Shoes |
| This was hard and I was pretty tired! On Canadian Forest, training with Kathryn. I had a bit of trouble concentrating but good training still. |
| Swimming intervals 1:20:00 [2]3.9 km (20:31 / km) | |
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| Freestyle 50's with a bit of fly. |
Thursday Apr 10 |
| Swimming intervals 1:30:00 [3]4.1 km (21:57 / km) | |
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| Long threshold freestyle set. |
| Jogging warm up/down 15:00 [3]2.7 km (5:33 / km) | |
| shoes: Asics Gel Runners |
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| Running intervals 1:51 [5]0.5 km (3:42 / km) | |
| shoes: Asics Gel Runners |
| Bit slow, didnt feel great |
| Jogging warm up/down 3:17 [3]0.5 km (6:34 / km) | |
| shoes: Asics Gel Runners |
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| Running intervals 1:50 [5]0.5 km (3:40 / km) | |
| shoes: Asics Gel Runners |
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| Jogging warm up/down 3:11 [3]0.5 km (6:22 / km) | |
| shoes: Asics Gel Runners |
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| Running intervals 1:53 [5]0.5 km (3:46 / km) | |
| shoes: Asics Gel Runners |
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| Jogging warm up/down 25:00 [3]4.5 km (5:33 / km) | |
| shoes: Asics Gel Runners |
| |
Wednesday Apr 9 |
| Swimming intervals 1:30:00 [4]3.6 km (25:00 / km) | |
| |
| Hard 100's with recovery. |
| Jogging hills 44:00 [3]7.1 km (6:12 / km) | |
| shoes: Asics Gel Runners |
| Pretty steep, very challenging run on the Misery Track at Little Hard Hills near Enfield. |
Tuesday Apr 8 |
| Swimming intervals 1:30:00 [3]3.8 km (23:41 / km) | |
| |
| Did swim set with a band, which is essentially a 3cm-length of car tyre which you put around your ankles, and it stops you from kicking and makes your legs sink. The point of the exercise is to do your stroke technique strongly and correctly so that your legs don't sink and you can move fairly efficiently. |
| Jogging warm up/down 15:00 [3]2.3 km (6:31 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 7:13 [5]1.7 km (4:15 / km) | |
| shoes: Asics Gel Runners |
| Took this a bit easier than I have in the past, because apparently I'm not actually supposed to do it at 100%. |
| Jogging warm up/down 5:00 [3]0.7 km (7:09 / km) | |
| shoes: Asics Gel Runners |
| |
| Running intervals 7:26 [5]1.7 km (4:22 / km) | |
| shoes: Asics Gel Runners |
| This time was much slower due to running in almost total blackness. Dad and I cleverly forgot to account for the changing back of daylight savings, meaning it's now dark at 6 30, so I spent this run more trying to avoid breaking my leg and less trying to go hard. |
| Jogging warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Asics Gel Runners |
| Struggled a bit with breathing and stitches in this warm down...think I may also have been dehydrated. Idiot! |
Monday Apr 7 |
| Cycling 1:30:00 [3]39 km (2:18 / km) | |
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| A bit hilly, and wasn't windy except for a 20 minute stretch when we rode with a head wind. That wasn't fun! |
| Swimming intervals 1:30:00 [3]3.5 km (25:43 / km) | |
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| 1 km of butterfly. Wasn't really a hard butterfly set though. |
Sunday Apr 6 |
| Orienteering long 1:30:00 [3]11.5 km (7:50 / km) | |
| shoes: Silva O-Shoes |
| Essentially a compassing exercise on Kurucaruc Creek. Map was drawn in '79 so it was a little strange and not entirely accurate but i guess then it was also an exercise in mapper's interpretation! Very thick undergrowth, lots of bracken and grasses, heaps of stumps and fallen branches, bit of a slog but good for the leg strength. |
Saturday Apr 5 |
| Orienteering race 46:50 [4]7.5 km (6:15 / km) | |
| shoes: Silva O-Shoes |
| First Bendigo club event of the season. Can't remember the map name at the moment...anyway, I tried to run fairly hard, but I did make alot of silly errors and had general trouble with concentration I think. Also took a dive onto a gravel road and now have 50% less leg skin to show for it! Hehe. |
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| C • Wildflower Drive 2 |
Friday Apr 4 |
| Cycling 50:00 [3]20 km (2:30 / km) | |
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| Windy and hilly and cold! Hehe. Strange being back on the bike. |
| Swimming intervals 1:30:00 [3]4 km (22:30 / km) | |
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| Freestyle threshold set again. |
Thursday Apr 3 |
| Swimming intervals 1:30:00 [3]4.1 km (21:57 / km) | |
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| Freestyle / IM threshold set. |
| Jogging 23:00 [3]5 km (4:36 / km) | |
| shoes: Asics Gel Runners |
| Easy-ish jog around the block. |
Wednesday Apr 2 |
| Cycling intervals 1:15:00 [3]33 km (2:16 / km) | |
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| Windtrainer. |
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| C • emails 2 |
Tuesday Apr 1 |
| Swimming intervals 1:30:00 [3]4.1 km (21:57 / km) | |
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| Frustrating swimming set, not used to being back in the pool yet. 200s of Freestyle. |
| Jogging 27:00 [2]5.3 km (5:06 / km) | |
| shoes: Asics Gel Runners |
| Very easy recovery run, roll the legs over and loosen the muscles. |
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| C • very easy 3 |