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Training Log Archive: tRicky

In the 7 days ending Mar 10:

activity # timemileskm+m
  Mountain bike2 2:57:25 15.8(5.3/h) 25.43(8.6/h) 316
  Running5 1:55:41 14.12 22.72
  Orienteering (bush)1 40:45 5.45(7:29) 8.77(4:39)15 /15c100%
  Core stability1 30:00
  Stairs1 9:17
  Total10 6:13:08 35.37 56.92 31615 /15c100%

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Sunday Mar 10 #

7 AM

Stairs race (Q1 Stair Challenge) 9:17 [5]
shoes: Salomon Speedtrax black/yellow

77 flights, 1331 steps! Harsh with no specific training. Legs got particularly tired about halfway up. Finished with 16th fastest time (Mark Bourne the current record holder got the 1st, 2nd, 3rd and 6th fastest times in the 'Everest Challenge') but third in the 'male individual' category (which excludes Everest, elite and team runners). Hurrah!
9 AM

Orienteering (bush) race (Coombabah Lakelands North) 40:45 [4] * 8.77 km (4:39 / km)
spiked:15/15c shoes: Salomon Speedtrax black/yellow

Gold Coast trail event. Only really cut through the bush once when it was obvious to do so.

Saturday Mar 9 #

6 AM

Running warm up/down 5:39 [2] 1.01 km (5:36 / km)
shoes: Salomon Speedtrax black/yellow

7 AM

Running warm up/down 6:21 [2] 1.15 km (5:31 / km)
shoes: Salomon Speedtrax black/yellow

Running race (Mudgeeraba parkrun) 19:27 [5] 5.0 km (3:53 / km)
shoes: Salomon Speedtrax black/yellow

Back in Australia where there is a parkrun on every corner and staying with Joel on the Gold Coast so found the nearest one to there. Somewhere in excess of 200 runners so a substantial field. With the stair race tomorrow I thought I'd take it easy so set the VP for a more than manageable 4:20 pace but went nowhere near that; with all the running I've done of late I found it was just too slow.

Mudgee course has us out along a creek with a short loop at the end before returning with another out and back on the way back to the finish. With pathworks at the freeway underpass where the course normally goes under, the second out and back has been extended to compensate.

GPS had the course distance at 5.05km and it was so comfortable getting that time today that I don't think I'll have too many dramas getting back under 19mins in the near future. Who knew that more running would make running easier.

Bit annoyed that the two guys I passed midway didn't go all the way to the turnaround point and turned right after I ran back past them, just to avoid running through the puddles. Still beat them for 7th place though (was heading in for 6th but the guy I passed at around 4km had a 300m sprint finish whereas I just strolled in).

[edit] 296 entries, which is Mudgee's biggest ever turnout in their 272 event history, roughly 60 more than the previous highest. Sad to say the reason was mostly likely due to a parkrunner who had died very recently and they dedicated the event to him. Glad to have been a part, even though it was only through sheer coincidence
1 PM

Mountain bike 2:16:38 [3] 17.41 km (7.6 kph) +316m

A mountain bike ride! With Joel, Kate and two of Kate's friends at Nerang. As a result it was a stop/start ride with Joel and I doing more stopping than starting. One of the friends liked to take photos. The end.

Totally forgot that this was the site of last year's GCCG so we'd already ridden half the CG trails before Joel told me. He then sent me on the awful, awful loop that was awful and I couldn't ride parts of it. Then we finished. The end.

It's been a long while since I've conversed with anyone outside the army so I've had to refrain from repeatedly dropping the f bomb. Good to finally get away from the lads for a bit though and talk with mature adults.

Friday Mar 8 #

4 AM

Mountain bike 40:47 [3] 8.02 km (11.8 kph)

7 AM

Running 40:47 intensity: (33:47 @2) + (7:00 @4) 8.02 km (5:05 / km)
shoes: Salomon Speedtrax black/yellow

Didn't really want to go running this morning with potentially three races this weekend but we had to do PT and the group stretching session didn't really appeal so I made up my own thing.

Warm up then 6x300m at below flat out pace (was around 3:35-3:45 pace) with 300m recover back to where I started. Did ten pushups at each end between reps so twelve sets (120) all up. That kind of hurt. Longish jog recovery after that. BFA is now supposedly on Tuesday so at least I get a day of recovery after the stair climb.

Wednesday Mar 6 #

7 AM

Core stability 30:00 [2]
shoes: Salomon Speedtrax black/yellow

Section PT, rotating between squats, pushups and thingos with a bit of running. Left hip got sore during the workout so will have to monitor that over the next couple of days.

Commenced the session with 26 reps of the seven stairs we have available, which sounds like a lot but it doesn't even equate to one Jacobs Ladder. I dare say I'm going to die on the stair climb this weekend.

Tuesday Mar 5 #

7 AM

Running 10:00 [3]
shoes: Salomon Speedtrax black/yellow

Section PT, where we basically just did a warm up then the BFA run, except it was shorter than the already short BFA run we did last time we were here. Preceded and followed by light stretching.

I wasn't overly keen on another run right after last night so despite our seco telling us to do our best time possible (which was never going to happen given we have the actual BFA tomorrow), I just sat behind Chips for the first half then overhauled him in the back straight.

Funny that even after three months our seco still thinks Chips is the fastest runner in our section even though I beat him by twelve minutes in the Penang run. No one else shared that view with him though.

Monday Mar 4 #

8 PM

Running 33:27 [3] 7.54 km (4:26 / km)
shoes: Salomon Speedtrax black/yellow

Late-ish run with Aitken because he "Ait" too much and needed digestion time. It also meant I had an accidental nap right before the run after someone rudely interrupted my nap earlier in the day asking for lollies. Dunno why so many people on this trip feel the need to wake me during naps because I tend to show restraint and let people sleep.

Did a couple of laps up and back along the road in front of base since there's nowhere else to go. Aitken, who seems to have become my new best friend after Penang Hill, dropped off before we'd even finished the first one but I kept going and picked up the pace.

Good to be running hack in a country where it doesn't tend to have 98% humidity even after it gets dark.

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