Training Archive: El LukeoIn the 30 days ending 2008-06-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||
Sunday Jun 29 | ||
| Cycling (MTB) race (Cycle Rogain) 3:40:00 [4] | |
| It was a 6hr event.
we had a mechanical after 3hrs and had to stop. In 3 hours we got 830 pts. The other team int the family cat got 210 pts in 5.5hrs!! Top team got 1800 (in 6 hours). We believe that we would have got 1620 pts, which would have left us in 4th place overall!!!! Anyway it was hard yakka but good fun! | ||
Friday Jun 27 | ||
| Cycling (MTB) 1:30:00 [3] | |
| Trying out my new shoes around mt ainslie and stuff! | ||
Thursday Jun 26 | ||
| Orienteering (Cockies) 40:00 [5] | |
| Cockies at commonwealth - intervals | ||
Wednesday Jun 25 | ||
| Cycling (road) (Commuting) 1:00:00 [3] | |
| slept:7.0 shoes: Brooks Cascadia 07 | ||
| Riding to civic and scorechecking and back to civic a few times and around the traps lol.
OMG got a pair of mtn cycling shoes today they are SOOO GOOOD! truly amazing. they let you transfer so much more power still a bit unco in them tho anyway very exciting... they were for my b'day so yea :) ... thanks nanna | ||
| C • !!!!!!!!!!!!!!!!!!!!! 27 | ||
| RAID (basketball) (volunteer coaching) 2:00:00 [2] | |
| slept:7.0 shoes: Brooks Cascadia 08 | ||
| RAID - Recreational Activities for Individuals with Disability
Hm raid wasnt quite as loud this week which was good. Lol this one guy tried to steal my meat pie and kept eyeing off my bag cos there was a sandwich in it (ppl call him the food bandit :P)...apaz he always just tries to pinch food lol. anyway it was really quite fun | ||
| C • lolz. 1 | ||
Tuesday Jun 24 | ||
| Cycling (road) (Commuting) 45:00 [3] | |
| slept:8.0 shoes: Brooks Cascadia 07 | ||
| Worked 6 hours in QBN
then rode home Worked 4.5 hrs in IGA bit tired lol | ||
Monday Jun 23 | ||
| Note | |
| slept:6.0 | ||
| lol slept at a freinds
lol worked 9-4:30 lol wrecked | ||
Sunday Jun 22 | ||
| Orienteering race (Waaaaaa (sunday series)) 1:40:00 [4] 8 km (12:30 / km) | |
| thought i felt depressed yesterday!
jesus - anyway i dnf'd as i dropped the last loop it was a nine point something course and was waaaayyy too long for me today... just kept losing motivation waa party tonight :D | ||
Saturday Jun 21 | ||
| Orienteering race (Saturday series race) 39:24 [4] 5 km (7:53 / km) | |
| slept:6.0 shoes: Brooks Cascadia 08 | ||
| hmmm late night last night
and i kinda just jogged it not really racing a bit dissappointed really o well theres nothing i can do now but cut myself so i might just do that jks | ||
| C • lolz 3 | ||
Thursday Jun 19 | ||
| Running intervals (Cockies) 45:00 [5] ** | |
| slept:6.0 (sick) shoes: Brooks Cascadia 08 | ||
| Great fun interval thangys organised by shannon :D
Time includes 5mins of warm up Feel a bit fluey... hope it doesnt develop | ||
| Cycling (road) (Commuting) 10:00 [3] | |
| slept:6.0 shoes: Brooks Cascadia 08 | ||
| Riding home from cockies | ||
Wednesday Jun 18 | ||
| Running warm up/down 16:00 [3] | |
| slept:7.5 | ||
| To training and home again | ||
| Running (BL Training) 40:00 [4] | |
| slept:7.5 | ||
| RUnning training around Mt ainslie base... good fun
Included a few good hills Thanks grant! | ||
| Armchair training (Event organisation course) 1:15:00 [0] | |
| slept:7.5 | ||
| Went to Bill Allisons intructional session for operation of OE2003, the orienteering program for events etc.
got a bit out of it, not really training, so ill log it as 0 intensity. | ||
| RAID (basketball) (Volunteer help) 1:50:00 [2] | |
| shoes: Brooks Cascadia 08 | ||
| Man RAID (rec activities for individuals with disability) is fun.
2 hours of basketball with these crazy mofos... anyway yes it is up lifting ages ago first time it was so akward but now im so comfortable so its cool :) | ||
Tuesday Jun 17 | ||
| Note | |
| slept:8.5 (rest day) | ||
| Just like geography...i found my engineering notes 2hours before the exam...in the common room under the stairs of course!! anyway i had some other notes that i copied and i memorised them back to front...and kicked some serious test arse!
hmmm maths tomorrow, not too excited about that ... :-S didnt train today, not enough time. went for a mission to Melco Ball after exam tho and ate chips...strength and conditioning on my jaw :D | ||
Monday Jun 16 | ||
| Note | |
| (rest day) | ||
| pretty much i think i pwned my 11am geography exam with a mere 1 hour of study beforehand (left my books in locker over weekend!!)
Anyway i felt a bit sore (not too bad but i know a run would hurt) from my weekend long runs/rides/cafe dives. So i decieded not to train today. Plus i am nerding away at engineering which i have at 11 tomorrow (nervous!)...anyway thats my day | ||
Sunday Jun 15 | ||
| Cycling (MTB) race (MTBO) 1:47:00 [4] *** 26 km (4:07 / km) | |
| slept:9.0 shoes: Brooks Cascadia 07 | ||
| MTBO event at Stromlo forest park...havent MTBO'd here since the development so it was good. Really enjoyed it. Was hoping to push 2 hours and i did that by 13 mins, so yea... happy!
Lots of climb, it went almost to the top of mt stromlo twice. | ||
| Skateboarding (commuting) 10:00 [3] 1.5 mi (6:40 / mi) | |
| slept:9.0 shoes: Volleys!! | ||
| No im not a skater as a rule, but i skated home from michaels place...it was all downhill so it was fair fun!! :P | ||
| C • LUKE THE AMAZING 6 | ||
Saturday Jun 14 | ||
| Running long (Epic Length) 2:00:00 [4] 18.5 km (6:29 / km) | |
| slept:9.0 shoes: Brooks Cascadia 08 | ||
| Decieded to go for a long run of about 1-1.5 hours. Ended up being out for around 2:15, with 15 minutes of rest.
Rest break one was to sit down at a cafe in lyneham with some randoms cos this crazy guy on an old bike was shouting at me saying he had my bike or something and also saying that he f...s my wife! - im not even married buddy!! Anyway i sat with these people and explained that i was trying to escape this guy and they were like lol yea you tend to pick up crazies in lyneham!! (sorry georgia, you dont live there so its ok!) Anyway back to training, my run went along base of mt ainslie, to dickson, got lost in lyneham, along o'connor ridge, to civic and back home. Rest break2-Bought Chillout sessions 7 @landspeed on my way thru civic. Last half hr of running got a bit cold and i stiffened up heaps and it was quite unpleasant, but it was ok cos the first 100mins had been so nice. longest/furthest i have ever run in my life!! wow achievement!! | ||
| C • well. 4 | ||
Friday Jun 13 | ||
| Swimming (Lap sets) 1:00:00 [3] 2 km (30:00 / km) | |
| slept:7.2 | ||
| OK ready for an EPIC story about my day/training/exams? here goes...
-Woke up and went to school for an 8:30 physics exam. It was hard, but i think i managed it OK. I answered 52/60 marks so im thinking ill get around 40-45. -Walked around civic for around 1/2 an hour, asking if any shops that i applied at on tuesday were interested. Most sed eerrrr havent reviewed apps yet, but Mt Designs wants to call me on monday!!! Goodbye scummy IGA, helloooo real job!!! ... Snowgum told me to call the brand depot store, but hmmm brand depot?? urgh!... better than IGA tho. -Went home with my freind, bummed around with chooks for a while, i put some eggs on the stove and we decided to meet at the pool. So i kinda left the house and rode to the pool. -Went in got changed began swimming. 4 laps in i remembered that i had forgot the eggs!!! I LEFT THE GAS STOVE ON OH SHIIIIZZEE!! -So i jumped out, whacked some dries on and grabbed my bike. My freind michael was just coming in then so he was like WTF?? I explained and bailed. Possibly the fastest sprint i have riden in my life!!! srsly took about 6 mins to get home. anyway house was still there and i went inside and turned stove off and ate two verrrry well done eggs. Then raced back to the pool (took me 6 mins, and it is downhill!!, and i got home (uphill) in 6 mins lol). -Michael was still waiting then we went swimming. Stupidest idea, to go swimming with a freind who is not there to train. He bummed around, kept trying to talk to me, pulled my leg, got in my way and even mooned me under water!! grr so frustrating. In the end i got through 36 more laps, but it took me about an hour. -On the way home we went thru civic and for kicks we rode really fast thru garema place and the mall etc...(we bad asses!!). Kinda dumb but no1 got hurt so its ok. Went into my scummy IGA on the way home to fill in an avaliability sheet and this is when the next epic thing happened -After being in supermkt, got on my bike and started riding up outside the shops. No one was around so i was kindof speeding up heaps and swerving at the same time. then i LOST CONTROL and slid headfirst to the side, bike included. This woulda been ok if there wasnt a cafe there. I ploughed into the outside tables...the tinny aluminium/straw chairs kindof cushioned me i think, because it didnt hurt too much. BUT i knocked over 3 cafe tables and around 10 chairs(this was all outside). all the people on the inside of HELLO cafe were ALL staring at me!!! these people came out and offered help. I wasnt too hurt, just extremely embarased!!!! OMFG there were actually about 20 ppl inside looking, musta looked sooooo funny!! -I never knew so many memorable/stressful/epic things could happen in one day! -Turns out that even if it didnt hurt at the time, it does now. I took skin off my lower back, my left knee and elbow, cut my right shin and bruised my inner right thigh and groin... hmmmm | ||
| Cycling (road) (Commuting) 30:00 [3] 7 km (4:17 / km) | |
| slept:7.2 | ||
| 10mins to pool
6mins home 6mins to pool(again...see above drama) 15mins home(via civic+accident) | ||
| C • LOL 8 | ||
Thursday Jun 12 | ||
| Cycling (road) (commuting) 35:00 [3] | |
| slept:8.0 shoes: Brooks Cascadia 07 | ||
| Riding to and from dentist (WAAA).
Includes 5 min hill sprint up my street at end Had first exam today... english ... felt good about it only god can help me tomorrow, actually it is physics so even he is probably redundant... im f...hmmmm i had school stuff to do.... o well. In 6 days it will all be over yay!! Got a migraine around 7:30 waaa | ||
| C • good luck!!! 1 | ||
Wednesday Jun 11 | ||
| Note | |
| slept:7.0 (rest day) | ||
| not exercizing makes me feel bad
but i had school stuff to do.... o well. In 7 days it will all be over yay!! | ||
Tuesday Jun 10 | ||
| Note | |
| slept:8.0 (rest day) | ||
| not exercizing makes me feel bad
but i had school stuff to do.... o well. In 8 days it will all be over yay!! | ||
Monday Jun 9 | ||
| Orienteering race (45min Score Event) 49:29 [5] 7 km (7:04 / km) | |
| slept:7.0 shoes: Brooks Cascadia 08 | ||
| Was good and i got the second highest score (along with about 5 people) of 280pts. I am not so happy as i was carrying my phone (its pretty new) in my CDH to have the time and it slipped out on one leg so i was trying to find it freaking out etc etc. luckily i had an alarm going every 5 mins so i heard that and went and found it. I would never have found it otherwise, not a hope in hell! I think there is a god!! Anyway i had to cut my chosen route short costing me about 50pts and i also came in 4.5 mins late eating 50 points off too. so if i hadnt lost the phone i probably would have had only 50pts more but still i would have tied with Turbo. | ||
| C • luke next time u come be fi... 1 | ||
| C • luke next time u come be fi... 1 | ||
Sunday Jun 8 | ||
| Orienteering race (Long Dist) 1:22:00 [5] 9.5 km (8:38 / km) | |
| slept:6.5 shoes: Brooks Cascadia 08 | ||
| Felt better today i think i am sorda over my cold. Ran well but looking at it i think i still probs made about 10mins of error. Beat Josh cos he stuffed one up really bad. Was a good couse, and i dont generally like long distance, but today was good. made a couple of good choices out there so that lifted my confidence. Yes. Had a sick bonfire woo. | ||
| Running warm up/down (Warm Up) 15:00 [3] | |
| Warming Up YALL!! | ||
Saturday Jun 7 | ||
| Event: QBIII | ||
| Orienteering race (Middle Dist) 33:26 [5] 4.5 km (7:26 / km) | |
| slept:10.0 (sick) shoes: Brooks Cascadia 08 | ||
| Pretty crap run. Muffed up about 70% of control circle detail and also 30% of other bits. Josh beat me by 6 mins and rob beat me by 1. A very technical area with lots of sketchy and opinionated mapping. | ||
| Running warm up/down (Warm Up) 15:00 [3] | |
| Warming Up + Warming Up with the Heff-meister | ||
Friday Jun 6 | ||
| Note | |
| slept:7.5 (sick) (rest day) | ||
| sore throat
coughy snuffly feel like crap | ||
Thursday Jun 5 | ||
| Cycling (road) 55:00 [3] 17 km (3:14 / km) | |
| slept:7.5 (sick) shoes: Volleys!! | ||
| World Environment Day
Rode to school includes 5 mins of singletrack at bruce ridge on the way after school rode down to the lake and met dad we then went to woden and i got new shoes (again) shop refunded my adrenilines this was cos they were like 8 weeks old and had fallen apart, and i dont really do that much running, compared with the people who are reading *cough lachlan* this *cough belinda* so that was good. new shoesies!! =) hope theyre broken in by weekend (qbIII) yesterday i thought a cold might be coming... today it has hit like a buggery... runny nose sore throat sneezes!! poop. | ||
Wednesday Jun 4 | ||
| Event: TRAAIINNNNNIIIIIIINNNNNNNNGGGGGGGGGGGGG | ||
| Orienteering (O-Intervals) 30:00 [4] *** 3.5 km (8:34 / km) +20m 8:20 / km | |
| slept:7.5 shoes: Brooks Adreniline | ||
| Sick Orienteering intervals at Radford.
1. 650m - through a bit of school then around oval 2. 750m - through a bit of school then "vacant school grounds" 3. 850m - through the bush on Gossan Hill - more scrubby than "open" 4. 900m - a very jaggedy leg through the school with lots of route choice *+this is straight lines... it would have been about 4ks running total i think *+ a couple minutes recovery b/w each I wrote the course up 17 times(i REALY need a comp program to do it!) so i was pretty gun by the end and could write it up by memory. I used this on the run as a map memory exercize and only had to look at the map on leg 3 in order to get some correct bearings. Love running at radford as it is like a super compressed UC or ANU. Also the fact that i know it so well! Good to see everyone enjoyed it. Also with everybody running it was good to push me, but i could have pushed a bit harder. Feeling pretty good now, except at about 7pm i went into this really grumpy mood and was pist off about everyone/thing...mmm what the hell...i had a bath which calmed me down and felt better. I think i might be coming down with a cold or something. | ||
| Running 25:00 [3] | |
| slept:7.5 shoes: Brooks Cascadia 07 | ||
| Warm up before o-intervals = 5:00
Warm down after o-intervals = 5:00 Run home from Reid = 15:00 (debora had to pick up hugh from reid oval and there was no more room in the car so richard and i ran to campbell. a nice run in the darkishness. felt realllllly stiff in all my joints tho... took me a good 10 mins of running before i loosened up. | ||
Tuesday Jun 3 | ||
| Swimming (Laps) 40:00 [4] 1.2 km (33:20 / km) +50m 27:35 / km | |
| slept:7.0 | ||
| 1x warm up lap
4x 250m laps 3x warm down and stretching good swim | ||
| C • + - x / 10 | ||
Monday Jun 2 | ||
| Cycling (road) (Round the lake) 40:00 [3] | |
| slept:6.5 shoes: Volleys!! | ||
| Just round the lake with my cuz'z. They werent too fast so i couldnt really push it too much.
It was not too cold or too hot just nice Canberra is so nice on a calm night... lake is smooth, lights are pretty etc. | ||
| C • ha 2 | ||
Sunday Jun 1 | ||
| Cycling (road) hills (Mt ainslie) 29:18 [5] | |
| slept:10.5 shoes: Volleys!! | ||
| Rode Up Mt Ainslie Road
First time; 13:19 Second time; 15:59 | ||
| Cycling (MTB) 34:06 [4] | |
| slept:10.5 shoes: Volleys!! | ||
| Cycling training on/up mt ainslie
3:18 Warm up to base mt ainslie rd j'tion 13:19 Ride up Mt A (time is as above road sesh) 17:28 Ride down on singletrack and firetrail to mt ainslie road 15:59 Up Mt A again (time is as above road sesh) 14:20 Down the footpath and through the reserve home Felt good...Probably the most sleep i have had in the whole year. Speed difference to tuesday is due to the bike (sorry lance). The road bike i used was too small for me and about 15 years old...today i used my mtb. However this time there was a greater difference between the first and second laps. But both were still faster than on tuesday! =) | ||