Training Log Archive: SusCIn the 28 days ending Feb 28, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||
Monday Feb 28, 2011 #
6 AM
Strength&Conditioning 30:00 [2]
12 reps, 24 ex. Was maybe going a bit quick.
7 AM
Cycling (commute) 39:00 [3]
To work. Not raining, sweet!
4 PM
Cycling (commute) 42:00 [3]
Home from work, stopped off at gym.
6 PM
Strength&Conditioning 30:00 [3]
Strength class at the gym. 4 exercises with kettles, except for squats which I did with nothing. Alternated randomly, using a set of playing cards (modified) to select the quantity of reps and the exercise. Picture card was 60 sec rest, otherwise continuously doing something. Was fun. Some girls were lifting enormous kettles....I wasn't one of them!
Sunday Feb 27, 2011 #
Note
TEO Course Planning Workshop. 9-3pm.
Saturday Feb 26, 2011 #
10 AM
Running 33:49 [3] 6.6 km (5:07 / km)
shoes: AirZoomVomero3+
Investigating a gym in Winnellie that I ride past. 16.32 + 17.17.
5 PM
Yoga 25:00 [2]
First yoga 'class' ever. Well it was free.
Cycling (commute) 18:00 [3]
To/from gym.
Friday Feb 25, 2011 #
5 AM
Strength&Conditioning 30:00 [3]
Light weights, 12 reps, 24 ex.
7 PM
Deep Water Running 15:00 [3]
Stretched out strides & fast short strides.
Thursday Feb 24, 2011 #
6 AM
Running warm up/down 25:03 [3]
shoes: AirZoomVomero3+
Out along Bishop St to the bottom of the cement works hill (13.05) and back after ints from top of hill at Snell St corner (11.58).
Wasn't raining but had that very still & dark 'about to rain' feel. Very quiet too, could hear rooster crowing and barking owl.
Wasn't raining but had that very still & dark 'about to rain' feel. Very quiet too, could hear rooster crowing and barking owl.
Running hills 5:04 [4] 1.08 km (4:41 / km)
shoes: AirZoomVomero3+
4 x hills, from Charlton to Snell on N side of Bishop:
1.16
1.16
1.15
1.17
Called it a day as quads were tired. Not stiff though, just tired.
1.16
1.16
1.15
1.17
Called it a day as quads were tired. Not stiff though, just tired.
Running (recoveries) 4:59 [3]
shoes: AirZoomVomero3+
Downs between the ups: 1.41,1.38,1.40.
3 PM
Cycling 1:02:00 [3]
Over to homework club(25) and home after(37). Jane was working on a PP on South Africa's lost generation. Have to wonder what the governments felt they were actually getting out of Apartheid. A better economic future....?
7 PM
Deep Water Running 15:00 [3]
More slower big strides and faster shorter running. Alternating minutes.
Wednesday Feb 23, 2011 #
5 AM
Strength&Conditioning 32:00 [3]
Light weights, 12 reps of 24 ex.
7 AM
Cycling (commute) 38:40 [3]
To work, on the Winnellie route. Really enjoyed riding today. Dry again.
6 PM
Aqua class 40:00 [3]
In the pool at home, with Bel & Em from work and Bel's friend Kat. Was good fun actually (apart from the occasional overpowering waft of dead possum every so often) and even worked pretty hard too. Used general running for recov between various core ex type things. Finished at the end with some canoe which the girls all did well.
Apparently my pool is cold....!
Apparently my pool is cold....!
Tuesday Feb 22, 2011 #
Note
Another dry day. I guess the novelty will wear off soon;)
6 AM
Running warm up/down (25.9/24.8) 15:52 [3]
Warmup on Armidale & Iliffe to Woolner hill path and down to very bottom flat bit (10.12). Warmdown from hilltop to home (5.40).
Running intervals 11:10 [4] 2.4 km (4:39 / km)
shoes: AirZoomVomero3+
3 x long stretches (approx 800m) on path incl short hill at end:
3.47
3.41
3.42
3.47
3.41
3.42
Running (recoveries) 9:20 [3]
Jog back down, 4.48, 4.32.
7 PM
Deep Water Running 15:00 [3]
Alternating 1min of slower long arms/legs with 1min of faster shorter strides.
Monday Feb 21, 2011 #
6 AM
Strength&Conditioning 32:00 [3]
Light weights S&C. 12 reps of 24 ex.
12 PM
Note
Now 29 hrs since it last rained!
7 PM
Deep Water Running 15:00 [3]
Alternating 1min of long stretched out legs & arms with 1min of shorter faster.
Sunday Feb 20, 2011 #
7 AM
Running long (27.7/24.0) 1:34:24 [3]
shoes: AirZoomVomero3+
Finally a morning where not raining between 7 and 9am. Picked a road route out through industrial Winnellie and back with a loop around Amy Johnson Rd at the far end. Predicted that this should keep shoes dry and it was good, the roads are big & wide with no traffic and gentle ups and downs rather than dead flat. Sun came out on the way back and made it a bit warmer.
Four pairs of wet shoes drying to dry. Pair used in the rogaine has Tasmanian grass growing out of the toes where the embedded (and irremovable) seeds have germinated.
Four pairs of wet shoes drying to dry. Pair used in the rogaine has Tasmanian grass growing out of the toes where the embedded (and irremovable) seeds have germinated.
9 AM
stretching 10:00 [2]
On the play equip in the park.
Thursday Feb 17, 2011 #
7 AM
Cycling (commute) 40:00 [3]
To work. Great to be out of the house and getting exercise. Bikepath has lots of trees down so went through Winnellie instead on the roads. Felt really good, but the wind might have been pushing me too. Hardly got damp, and the sky seemed unusually bright with a few slips of blue.
5 PM
Cycling (commute) 43:00 [3]
Home from work. A weird experience. I watched a pedestrian get hit by a vehicle right in front of me at the Berrimah lights near work, while I was waiting to cross with my bike. It was very surreal, watching it, knowing what was about to happen and then having it happen right in front of me and at the same time having my mind leaping ahead to what should happen next.
Then had to stop in at the showgrounds on the way home and check out the sample course on the black and white map that TEO is offering at the Defence Family Day there on Sunday. Usually think the gates are locked but was easy to get in as the pavillion was still being used as a cyclone shelter for the long grassers. Then got home to find out that the Defence Day is cancelled, so won't have to man the stall on Sunday. Good. Was probably a good distraction to have to go there though anyway.
Then had to stop in at the showgrounds on the way home and check out the sample course on the black and white map that TEO is offering at the Defence Family Day there on Sunday. Usually think the gates are locked but was easy to get in as the pavillion was still being used as a cyclone shelter for the long grassers. Then got home to find out that the Defence Day is cancelled, so won't have to man the stall on Sunday. Good. Was probably a good distraction to have to go there though anyway.
Wednesday Feb 16, 2011 #
Note
No work today! Cyclone Carlos formed from yesterday's powerful low, as predicted, around mid morning. Not so windy in the morning as last night, maybe as centre is over us for a lot of morning. Depending on movements predicted to go Cat 2 for tomorrow but v slow moving and hovery atm. More massive rainfall totals, airport approx 340mm which explains the water running through our yard for the last 24 hrs.
Car wouldn't start so a) couldn't get fuel and b) Lach rode in to town to shops. Didn't really need anything except more metho to use in the Trangia if no power later on. Thought would be a good idea to cook up enough food for a couple of nights dinner, while still had electricity. Cut the side off my finger nail while hacking at lemongrass to put in the curry, not an ideal thing to do in the middle of a cyclone. Luckily Lach got home about then and patched it up. Lots of big trees down in parks around town aparently and roads dotted with big potholes.
Put a few things together incase might need at some stage to shift camp to downstairs (we didn't) and then spent day reading. Wind picked up again around 1-2pm but never lost power. Took short walk around block around 5.30pm but generally rained all day, though at times only lightly at our place. Lots of flooding on Rapid Ck and Ludmilla/Coconut Grove sides of airport according to radio. Watched a bit of digitally jumpy news on the computer but was too sporadic to enjoy! By evening Carlos not looking like heading out to sea so probably going to work tomorrow.
Car wouldn't start so a) couldn't get fuel and b) Lach rode in to town to shops. Didn't really need anything except more metho to use in the Trangia if no power later on. Thought would be a good idea to cook up enough food for a couple of nights dinner, while still had electricity. Cut the side off my finger nail while hacking at lemongrass to put in the curry, not an ideal thing to do in the middle of a cyclone. Luckily Lach got home about then and patched it up. Lots of big trees down in parks around town aparently and roads dotted with big potholes.
Put a few things together incase might need at some stage to shift camp to downstairs (we didn't) and then spent day reading. Wind picked up again around 1-2pm but never lost power. Took short walk around block around 5.30pm but generally rained all day, though at times only lightly at our place. Lots of flooding on Rapid Ck and Ludmilla/Coconut Grove sides of airport according to radio. Watched a bit of digitally jumpy news on the computer but was too sporadic to enjoy! By evening Carlos not looking like heading out to sea so probably going to work tomorrow.
Tuesday Feb 15, 2011 #
Note
Rain and wind and not that nice outside. Airport has big daily total, 131?mm to 9am, north side of airport at Marrara has 161mm. By mid morning have a cyclone watch out for low to south of us near Batchelor which is expected to move north, through us, and out to sea to develop into cyclone. Bit unfortunate that our more useful Cyclone Planning Coordinator is on leave. Spent rest of morning trying to figure out what things need to happen and then spent afternoon at work packing up outside, moving things into lab or Toy Room. Got help from other staff but did feel a bit like I was running the show, even though I don't know what am doing. Workplace order is to leave work at 4.21, Tomoko gave me lift and have already Cyclone Warning out before even get home.
At home looks as wet as in Dec 2009 when the low that becamse Cyclone Lawrence gave us 100mm in an hour and 300mmish for the day. Part of fence is over into nextdoor's but rather expected as was rotten and on last legs anyway, with heavy climbing plant hanging off it. More packing away until dark, everything around garden gets shoved in downstairs room & storeroom, including washing machine, fridge and chook cage. Take down or roll up bamboo blinds but don't fancy putting ladder up to untie pool shadecloths as is actually very windy, so don't.
To bed a bit late and a bit worn out. Very windy.
At home looks as wet as in Dec 2009 when the low that becamse Cyclone Lawrence gave us 100mm in an hour and 300mmish for the day. Part of fence is over into nextdoor's but rather expected as was rotten and on last legs anyway, with heavy climbing plant hanging off it. More packing away until dark, everything around garden gets shoved in downstairs room & storeroom, including washing machine, fridge and chook cage. Take down or roll up bamboo blinds but don't fancy putting ladder up to untie pool shadecloths as is actually very windy, so don't.
To bed a bit late and a bit worn out. Very windy.
Monday Feb 14, 2011 #
7 AM
Running 5:00 [3]
From bus stop to work.
stretching 20:00 [3]
At work, in front of the computer.
Sunday Feb 13, 2011 #
Note
CDU event. All packed up by 12.30, sweet.
Saturday Feb 12, 2011 #
Note
Putting out controls with Juli in the afternoon.
Thursday Feb 10, 2011 #
6 AM
Running (25.1/23.5) 49:53 [3] 8.5 km (5:52 / km)
shoes: Asics Gel1140
From home to Hidden Valley Rd, partway to work. Then walked. Really fine weather. Groin a bit sore/stiff, running felt harder than Tues.
3 PM
Cycling (commute) 26:00 [3]
Over to home work club. Some water on the path and got a bit muddy. Didn't ride home as Andrea gave me and the bike a lift:)
Wednesday Feb 9, 2011 #
6 AM
Cycling (commute) 40:00 [3]
To work. Started out perfectly dry, but with a glorious pile of billowy clouds to the NW lit up by the rising sun. Light rain as I walked through the door at work...perfect timing.
Tuesday Feb 8, 2011 #
6 AM
Running (24.4/23.7) 1:07:07 [3] 11.7 km (5:44 / km)
shoes: Asics Gel1140
Run to work. Didn't feel as much of an unco episode as other times, though maybe because ran on the bike path mostly as grass was wet. Spent some of the run thinking about the recent rogaine. Seems like running with a pack on is kinda good for you, in an awkward sort of way. Temperature was nice and cool, after gentle but steady rain all night.
Sunday Feb 6, 2011 #
7 AM
Running warm up/down 21:00 [3]
shoes: Asics Gel1140
To gravel steps at waterfall in Botanic Gardens, and back after ints.
Strength&Conditioning intervals 9:18 [4]
shoes: Asics Gel1140
6 x shorts sets (L hop, R hop, both, walk down b/w each):
1.38
1.38
1.38
1.34
1.26
1.24
with walk up to top & back recov b/w sets:
.59
.57
.58
1.01
.58.
Had no time for more, TEO meeting this morning.
1.38
1.38
1.38
1.34
1.26
1.24
with walk up to top & back recov b/w sets:
.59
.57
.58
1.01
.58.
Had no time for more, TEO meeting this morning.
stretching 10:00 [2]
After warmup.
Saturday Feb 5, 2011 #
12 PM
Running 40:00 [3]
shoes: Asics Gel1140
Checking out some of Juli's control sites at the uni. Got very sweaty and red faced. Had a sausage and Sunkist at Bunnings after...was lovely and air-conditioned in there:).
Thursday Feb 3, 2011 #
3 PM
Cycling (commute) 1:06:00 [3]
Over to home work club (25) and then home after(41).
Wednesday Feb 2, 2011 #
7 AM
Running (25.8/25.0) 17:48 [3] 3.1 km (5:45 / km)
shoes: Asics Gel1140
Got off the bus two stops early & ran to work from near the Defence barracks. Felt very hot and sticky...think I am out of touch with this kind of sunny weather.
Tuesday Feb 1, 2011 #
6 AM
Cycling (commute) 38:00 [3]
To work on a clear blue sky morning. Bike path dry, mowed grass smelling sweet along the way. A beaut morning!
6 PM
Cycling (commute) 40:00 [3]
Home from work. Seemed like a hot day, the office was stifling after the aircons turned off at 5pm.