Training Log Archive: SusCIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
12 PM
swimming 28:00 [3] 1.0 km (28:00 / km)
Lunch time, at Parap. Empty pool today.
5 PM
Cycling 40:00 [3]
Home from work and then straight to track, caught Lachlan just as he was trying to drive off from Marrara without me.
Thursday Feb 27, 2014 #
Note
Temp normal, throat still sore, but not as sore. Can swallow again, yay. Have to go somewhere for work unfortunately.
Wednesday Feb 26, 2014 #
6 AM
Cycling 1:10:00 [2]
From home to East Point and then to work. Was nice. Tilted bike seat up a bit and instantly lost the crampy feel in L hip and crunching in R knee. Wish I'd caught on to that trick several years ago.
3 PM
Note
Gah!!! Crappy sore throat and temperaturey. Not cool.
Tuesday Feb 25, 2014 #
7 AM
swimming 30:00 [3]
At Parap before work.
6 PM
Running warm up/down 20:00 [4]
shoes: Gel Phoenix
Grass laps on the clifftops with faster and faster between the buckets. Felt hard by the end and was glad to finish, but was the first time I hadn't taken a break since coming back from Europe.
Running (recovery) 8:00 [3]
shoes: Gel Phoenix
On the sand, between the fast bits.
Running intervals 6:00 [5]
shoes: Gel Phoenix
3 x hard bits approx 300m, running from stairs bottom out to water's edge, plus 8? short back and forths on 30secs right at the end of the session.
Monday Feb 24, 2014 #
Note
Not enough sleep, no train.
Sunday Feb 23, 2014 #
9 AM
Running warm up/down 10:00 [3]
shoes: Gel Phoenix
Orienteering race (Sprint Final) 26:39 [4] 2.5 km (10:40 / km) +116m 8:39 / km
shoes: Gel Phoenix
Queensland Sprint Champs, Kelvin Grove. Started off ok for a few controls and then got a bit thrown when 5 was not where I expected. Took a stupid route to 6, got very baffled by mapping at 8 and had to jump the same fence 3 times in the end to punch it eventually, ran up and down like a mouse in a chute on several levels while trying to find the way through the building on the way to 9, and then lost the plot getting from 14 to 15, convincing myself that I had gone through olive green (I hadn't) and then going back over myself to undo it. 3-4 mins lost all up. The km rate pretty much says it all.
Had a fun weekend though! Maybe I do want to go to Beechworth after all.
Had a fun weekend though! Maybe I do want to go to Beechworth after all.
Saturday Feb 22, 2014 #
8 AM
Running warm up/down 30:00 [3]
shoes: Gel Phoenix
Various, before and after races at Roma St and Griffith Uni.
Orienteering race (Sprint Relay 1st run) 16:13 [4] 2.0 km (8:07 / km) +55m 7:08 / km
shoes: Gel Phoenix
2 girl relay at Roma St Parklands, running with Bridget. Had leg C, then D. Stuffed up the control on the edge of the blue under the big walkway (number 6) but then at least had it figured out for the next 3 times I went near that area. Think I also took long way around routes to 9 and 11, as still a bit traumatised by 6. Had lots of fun.
9 AM
Orienteering race (Sprint relay 2nd run) 16:19 [4] 2.0 km (8:10 / km) +60m 7:06 / km
shoes: Gel Phoenix
Leg D, happier with route choices this time, although did go the long way out of 5 and probably would have been better to stay low from 7 to 8, as got confused around the big out of bounds blob in the middle of the leg.
2 PM
Orienteering race (NOL Sprint Qual) 19:44 [4] 2.2 km (8:58 / km) +40m 8:13 / km
shoes: Gel Phoenix
Griffith University, Nathan Campus. Enjoyed this course the most of the weekend as had no issues interpreting the map, everything was just how I pictured it. Was taking it a bit too easy though, needed to be running hard when thinking less. Had a slow split to 3, think I changed my route part way as was going to get stuck somewhere, also mis-read the way to get to 17 and had to change route part way.
Friday Feb 21, 2014 #
6 AM
Running (track) 30:00 [3]
shoes: Asics Gel1170 pairA
Went to track to deliver chickens to Bin for the weekend. Running late so just one lap w/up, run throughs, and then:
2 x 200m, 30 secs standing recov
3 x 800m 1 min recov
2 x 200m, 30 secs recov
Ran with Bin, so not to overdo myself for racing tomorrow, running about 4min/km for 200s and 5.10min/km for 800s. Nice cool (comparatively) & clear morning. Very easy running with Bin as stride match is perfect (us shorties).
2 x 200m, 30 secs standing recov
3 x 800m 1 min recov
2 x 200m, 30 secs recov
Ran with Bin, so not to overdo myself for racing tomorrow, running about 4min/km for 200s and 5.10min/km for 800s. Nice cool (comparatively) & clear morning. Very easy running with Bin as stride match is perfect (us shorties).
Thursday Feb 20, 2014 #
8 AM
swimming 28:00 [3] 1.0 km (28:00 / km)
At Parap, glorious blue sky morning, feeling like summer rather than wet season. Such a novelty! Thought about doing a faster set but was enjoying taking it easy. Water temp perfect after all the cool weather:)
Wednesday Feb 19, 2014 #
6 PM
Running 40:00 [3] 6.0 km (6:40 / km)
shoes: Gel Phoenix
Runners & Walkers at Jingili, with Belinda. Her second run in 2 days after a big break, plus I was still feeling a bit tired from long run on Sat so not super fast and had three short walks. Spent the time trying to drop shoulders, raise pelvis and do all the other things that Klaus is always talking about. Glad I went, felt better after.
Tuesday Feb 18, 2014 #
7 AM
Running (strength) 10:00 [3]
shoes: Gel Phoenix
Quickly, before work, on the stairs on the walk that goes from up near the library to down near the wave pool roundabout. Running 2 at a time, aiming to have good form.
6 PM
Running (fartlek) 20:00 [3]
shoes: Gel Phoenix
On the grass loop at Klaus's, with arms-up-elevated-pelvis running on the straight and then five short sections of free choice non-forwards running between pairs of red buckets on the rest of the lap. Grass was sloshy after uber-rain (non-stop 10am Monday to 6am Tuesday).
Running 15:00 [3]
shoes: Gel Phoenix
Supposed to go down to the bridge and back but bumped in to Belinda and dog Jessie, so went for a trot with them instead, up to the first bridge on the gravel path towards hospital and back, which was way better. A social fix can make u feel so much better! Then went to look at the snapping handbag off the foot of the cliffs...a bit freaky, seeing one so close in.
Monday Feb 17, 2014 #
Note
Walked to work, but not home as Lach came and rescued me from the non-stop rain.
Sunday Feb 16, 2014 #
9 AM
Orienteering 52:00 [3] 6.5 km (8:00 / km)
shoes: Gel Phoenix
Long hard course at East Point event, finally getting a run about quarter past nine (after official course closure) because things too busy before my coaching shift (8-9) and then I didn't want to take up any of the maps until everyone else had had a run. Massively underestimated quantities for the hard courses, so we had a full on map recycling program in place, every single long hard map got used twice, and half the short hard ones too. Was a bit warm by the time I got out there and legs not super excited, so didn't push it and stopped to drink at all the water controls and fountains, slowly reeling in Dan who started a couple of mins earlier and was even more tired than me, having gone to Klaus's already beforehand, plus ridden there. Ok course, everything in the right place, although some longish transport legs were a bit warm in the sun for me, running so late. But can't complain, everyone's a volunteer, and to be fair the course planner had tried to use the more detailed bits as well. Lach six mins faster on 46.
Saturday Feb 15, 2014 #
6 AM
Running long 2:05:00 [3] 20.0 km (6:15 / km)
shoes: Gel Phoenix
Another run with Dan, similar area to last week but not on the beach. Went up through Casuarina coastal reserve to the northern track/boardwalk, and then kept going east behind the hospital. Tried to run around a bit the other side of Lee Point road but got to big puddles on the tracks and so came back to the main road and then went in again a bit further up, following around behind the caravan park. Then was feeling a bit tired so just went up the road to Lee Pt proper to get a drink at the loo block and pinch one of Dan's gels, and then home on the main lower track back to the boardwalk.
Time and distance a big guess.
Time and distance a big guess.
Friday Feb 14, 2014 #
6 AM
Running warm up/down 15:00 [3]
shoes: Gel Phoenix
Running late plus car park full, so just 1 lap warmup, then run throughs. Warm down was keeping Belinda company on her last 200s.
Running tempo (track) 20:00 [4] 3.5 km (5:43 / km)
shoes: Gel Phoenix
12 x 200m @ 3k pace with 100m float
Still not wearing a watch so time is a complete guess. Started to feel hard at about the 8th 200.
Session was supposed to be at 5k pace but figured it was short enough to get away with 3k pace.
Still not wearing a watch so time is a complete guess. Started to feel hard at about the 8th 200.
Session was supposed to be at 5k pace but figured it was short enough to get away with 3k pace.
12 PM
swimming 25:00 [3]
Lunch time swim at Parap, on the way back from a meeting. Was a day of meetings, but just as well as everything went off line at about 10.30am and didn't come back on until 4.28pm...phones, internet, email, shared drive, everything.
6 PM
Running race (track) 2:53 [5] 0.8 km (3:36 / km)
shoes: Gel Phoenix
Friday evening meet. Wasn't sure how it would go as still feel quite unfit compared to this time last year, but was actually ok. Somehow speed has come back a bit it the last three weeks. Stride didn't feel quite as good as in the 5x1min (300s) last week, but possibly legs a bit tired tonight.
1st lap 1.25
2nd lap 1.28
Was conscious of long running tomorrow morn too, so didn't smash it totally. Quite happy.
1st lap 1.25
2nd lap 1.28
Was conscious of long running tomorrow morn too, so didn't smash it totally. Quite happy.
Running warm up/down 10:00 [3]
shoes: Gel Phoenix
2 laps before plus a lap of the grass bank on outside of the track after. Legs felt lighter after the race than before it.
Thursday Feb 13, 2014 #
7 AM
Running (commute) 20:00 [3] 3.3 km (6:04 / km)
shoes: Gel Phoenix
to work
5 PM
Running (commute) 20:00 [3] 3.3 km (6:04 / km)
shoes: Gel Phoenix
In meeting all day so running late to get home..had intended to walk both ways today but ended up with running late both times!
Tuesday Feb 11, 2014 #
6 PM
Running 20:00 [3]
shoes: Gel Phoenix
At Klaus's, fun session with variety:
1. 10 mins or so of small grass loop with uplifted pelvis and faster on the straight.
2. 10 mins of group running around loop, swapping lead plus surge on the straight
3. 10 mins of group running around the trees down towards the surf car park, swapping lead.
4. short game of running to whatever type of trees Klaus called out
5. Lachlan's birthday cake:)
1. 10 mins or so of small grass loop with uplifted pelvis and faster on the straight.
2. 10 mins of group running around loop, swapping lead plus surge on the straight
3. 10 mins of group running around the trees down towards the surf car park, swapping lead.
4. short game of running to whatever type of trees Klaus called out
5. Lachlan's birthday cake:)
Running tempo 10:00 [4]
shoes: Gel Phoenix
The group running part with the surges.
Monday Feb 10, 2014 #
7 AM
Running (commute) 20:00 [3] 3.3 km (6:04 / km)
shoes: Gel Phoenix
to work with pack
12 PM
swimming 25:00 [3]
Sneaked out of work at lunch time with Anthony to go swimming.
Sunday Feb 9, 2014 #
7 AM
Running 33:00 [3] 5.6 km (5:54 / km)
shoes: Gel Phoenix
4 laps of Klaus's water gardens loop, the middle two done properly with surges between the red buckets but the first one was a sort of warm up and the last one was a recovery. Found it warm and sweaty today, plus legs tired from yesterday, so just did the 15 mins hard, not 30.
Saturday Feb 8, 2014 #
6 AM
Running long 2:01:00 [3] 19.27 km (6:17 / km)
shoes: Gel Phoenix
Nightcliff to Lee Point return loop with Dan. Had an epiphany yesterday and decided we should defend our 6 hr title, which is in 5 weeks time (Dan had been keen all along, but I very reluctant as feeling so unfit), so therefore need to do some long stuff. Was a bit nervous about how a Dan long run would go, and suggested 90 mins, but that's a sort of awkward amount because there are no tracks to make a 90 min loop, and so ended up going the whole way up the beach (tide out for miles, but sand still a wee bit tiring) to Lee Point, and then back on the inland track. Out at the point got a drink at the tap outside the loos and bumped into Tori, Asha, and their group, who had run from Dripstone, so said hi and photo bombed their selfie before keeping going. A bit soggy on the bike tracks in the monsoon forest so stayed higher up on the vehicle track, and then at the hospital cut back through on the boardwalk track to come out at the Rocklands car park. Wearing out a bit for the last three kms, but overall v happy with going so far. Some yummy smoothy and bircher muesli after and sitting in the pool for an hour helped make the run even more awesome.. Brain feeling a bit tight though now, so getting stuck in to the electrolyte.
Friday Feb 7, 2014 #
Note
Hello to my old friend, Attackpoint log
:)
:)
C • YaY 2
7 AM
Running (commute) 20:00 [3] 3.3 km (6:04 / km)
shoes: Gel Phoenix
To work with pack.
6 PM
swimming 40:00 [3] 1.35 km (29:38 / km)
At Parap. 400m, then 4x100m on 3mins (as second hand clock only working at one end - the windy weather has been bad for them), then kept swimming until Lachlan came to get me.
Thursday Feb 6, 2014 #
6 PM
Running warm up/down 15:00 [3]
shoes: Gel Phoenix
Three laps w/up, with some v short faster bits (as Klaus doesn't believe in it all being the same speed), plus w/down lap (slow jog, walk, backwards, side to side etc) after session.
Running intervals (track) 5:00 [5] 1.5 km (3:20 / km)
shoes: Gel Phoenix
5 x 1min max pace, starting at the 300m mark each time( 4 mins walk/moving recov between).
Sounds like an easy session but still felt stuffed after! Really enjoyed being at the track tonight, feet felt light in the middle three ints although was getting tired by the last one, which was actually 62 secs. Session was not really any faster than a month ago, but def. felt more comfortable.
Sounds like an easy session but still felt stuffed after! Really enjoyed being at the track tonight, feet felt light in the middle three ints although was getting tired by the last one, which was actually 62 secs. Session was not really any faster than a month ago, but def. felt more comfortable.
Wednesday Feb 5, 2014 #
7 AM
Note
walk to/from work (35+35)
Tuesday Feb 4, 2014 #
7 AM
Note
walk to & from work (35+35)
6 PM
Running (fartlek) 35:00 [3]
shoes: Gel Phoenix
At Klaus's, Dripstone Cliffs. Mostly at easy pace, first as laps on the grass with arms held up while running the red bucket section each lap, then down to the Rapid Ck bridge and back, running out to the beach and back in on the beach access tracks over the dunes on the way. Access tracks very washed out at the beach ends, some ending in 2m drops now!
Running intervals 2:30 [5]
shoes: Gel Phoenix
Hard pace up from the bottom of the slope, coming back from the bridge (no real idea of time)
Monday Feb 3, 2014 #
6 PM
Note
walk 80min. Started new job today, very indoor & office-y, so was desperate for a walk after! Went to see the new cliff top blow holes that have formed in the last week, not high tide yet but one hole blowing well already to 3m, and wave spray about 5m over the cliff tops in places. Actually felt it quite scary, looking at such an angry, rough sea thumping away at the cliffs like that. Not much chance if you fell in!
Sunday Feb 2, 2014 #
7 AM
Running (fartlek) 30:00 [4] 5.6 km (5:21 / km)
shoes: Gel Phoenix
At Klaus's, Jingili water gardens. 4 laps of the grass fartlek loop, with very fast on the red bucket sections but could go as slow as you liked the rest of the time. By third lap decided 4 would be enough as legs a bit tired from yesterday and Friday. Actually, think everyone stopped at 4, even the big boys. Weather nice, cool and breezy.
Saturday Feb 1, 2014 #
6 PM
swimming race (aquathon) 12:41 [3] 0.4 km (31:42 / km)
Come-And-Tri at Lake Alex. 2-sided 400m swim, from east side to buoy, then to north side. First part of swim ok as buoy close enough to see through foggy goggles but got more zig-zaggy after that as couldn't really see much. Enjoyed swim, felt relaxed and only thought about crocs once (there are none in there of course, although there once was a fish that bit a women) and was out of the water not that far behind Asha and Rose, who are usually close to the tail in regular tris. So if I did a real one I'd probably have a bit of company there at the end;).
Running race (aquathon) 22:19 [5] 4.5 km (4:58 / km)
shoes: Asics Gel1170 pairA
Bike path run, from transition at the Lake Alex shed, south out to the Lake Alex entrance gate and then back past the loo block opposite transition, then north to Dudley point and back. Legs feeling stupid to start, and took me ages to pass Rose, who started the run just before me. About Peewees legs caught on that we were running (not swimming?) and passed Matt about there, and finally got Asha on the way back, also at about Peewees again. Was fun! Distance supposed to be 4k, but pretty sure it was longer...