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Training Log Archive: SusC

In the 29 days ending Feb 29, 2012:

activity

time

miles

Cycling

14:02:00

8.2

13.2

Running

10:48:57

18.93

30.47

stretching

4:35:00

Strength&Conditioning

2:40:00

Deep Water Running

1:05:00

Orienteering

46:33

6.03

(7:43)

9.7

(4:48)

swimming

40:00

Recovery minutes

9:45

Total

34:47:15

33.16

53.37

3:22

0:00

» now

Wednesday Feb 29, 2012 #

5 PM

stretching 20:00 [2]

calves, glutes, tfls

C • What are tfls? 2

6 PM

Deep Water Running 20:00 [3]

Running with high knees, making hips & butt work.

7 PM

Strength&Conditioning (knee exs) 13:00 [3]

the non-floor ones, that I didn't do on Monday

9 PM

stretching 10:00 [2]

2nd stretchings for the day.

Tuesday Feb 28, 2012 #

7 AM

Cycling (commute) 38:00 [2]

Very lovely ride to work.

12 PM

stretching 20:00 [2]

lunchtime stretching: glutes, tfl, calves

5 PM

Cycling (commute) 53:00 [2]

Easy ride from work to Dripstone cliffs for running.

6 PM

Running warm up/down 10:00 [3]
shoes: Asics Gel1160 pairB

Bit of a jog, then some of Alex's game style sprint warm ups. One team got to throw a rubber chicken.

Running intervals 23:00 [4]

2x90sec (90sec recov)
4x60 (60)
4x45 (45)
4x30 (30)

Running laps on the firm sand at the bottom of the cliffs, bare feet. Was fun and felt so fast, but big toes did get sore underneaths. Supposed to jog around during the recovs...did, mostly. Lots of people so sand got cut up after a while.

I found two sand dollars:)

7 PM

Cycling (commute) 38:00 [3]

Fairly easy ride home from running, but getting a bit hungry towards the end. Tried to ride all day with my tummy & butt, not my legs...mostly worked until I got tired about halfway home after running.

9 PM

stretching 20:00 [2]

bread & butter stuff

Monday Feb 27, 2012 #

6 PM

Running hills 15:00 [3]
shoes: Asics Gel1160 pairB

Up & down the alley opposite the school, trying to make my butt do the work. Think I have been a bit slack with its re-education lately! Little steps helped.

Running 10:00 [3]
shoes: Asics Gel1160 pairB

Running to the lane and a bit on the way home until 25 mins, then walked.

7 PM

stretching 25:00 [2]

calves, glutes, tfls. Spent some of it looking at a map. Glutes & tfl twice a day for ever and ever, according to the sports doctor!

Strength&Conditioning (hip exs) 7:00 [3]

floor exs

Sunday Feb 26, 2012 #

Note

TEO club meeting. Throat sore again - too much talking!

Saturday Feb 25, 2012 #

Note

A bit more lively than yesty but another day off won't hurt. Sore bit of R thigh getting better. Lots of house work & keeping an eye on extraction man.

C • Hope he's okay without his pointy fangs :) 2

Friday Feb 24, 2012 #

Note

Hmmphh. Sore throat.

C • Not you too! 4

C • Not you too! 1

Thursday Feb 23, 2012 #

6 AM

Strength&Conditioning (hip exs) 25:00 [2]

All 5, apart from squats. Didn't want to aggravate thigh.

Wednesday Feb 22, 2012 #

6 AM

Cycling (commute) 40:00 [3]

Home to Casuarina, to leave bike there and catch bus to work. Took a punt with bus departure times, which was correct. Just made it!

6 PM

Running race (R&W ) 26:50 [5] 6.0 km (4:28 / km)
shoes: Asics Gel1160 pairB

At Jingili, one small lap in the water gardens and then a loop out to the Rapid Ck Bridge, Uni and back. Having other people nearby helped to remind me that I'm supposed to be running fast. Legs not overly fresh, mad rush from HWC to get there and would have missed the start except that it was late because they had their AGM first. Good on Lach, for turning up!

Cycling (commute) 38:00 [3]

Home from Casuarina library HWC via Jingili for R&W. We were hunngggrrryyy when we got home.

9 PM

Strength&Conditioning (foam roller) 10:00 [2]

Before bed, as sore bit on upper R thigh.

Tuesday Feb 21, 2012 #

6 AM

Running 16:00 [3] 2.6 km (6:09 / km)
shoes: Asics Gel1160 pairB

In Stuart Pk. A bit thundery so stayed close to home.

stretching 10:00 [2]

in the park after

5 PM

Cycling (commute) 35:00 [4]

Home to Dripstone cliffs. Running late as couldn't get in at home after work due to forgotten keys.

6 PM

Running 35:00 [3]
shoes: Asics Gel1160 pairB

Klaus's session, except he is away until April, so it was directed by the Spanish guy who is development officer for Athletics NT. The session was very...structured! Lots of instructions. Basically 8 x 2 min laps of fartlek, with 1 min+ jog recov b/w + drills/runthrus. Zoe came too.

Monday Feb 20, 2012 #

6 PM

Deep Water Running 15:00 [2]

easy

Strength&Conditioning (knee exs) 25:00 [3]

all 5 exs - haven't done them for a week

7 PM

stretching (foam roller) 15:00 [2]

Sunday Feb 19, 2012 #

Note

70th anniversary of bombing of Darwin

Saturday Feb 18, 2012 #

5 PM

Cycling (3hr cyclegaine) 2:50:00 [3]

3 hr Q & A bike rogaine with Zoe, starting from Marrarra Christian college. Many high points in Winnellie and west of airport made heading south and clockwise around the airport logical - 14/15 teams headed to the control S back down Amy Johnson Drive apparently. Route straight forward until reaching the start of the northern suburbs. Had a Splice at the Happy Foodland at the Rapid Ck shops and sketched out a route to get us back, collecting as many of the controls > 50 points as possible. In the end had to miss a couple as got short on time once it got dark and control flow became more erratic.

Overall good fun, anyway. Particularly liked not having to stuff around much hunting for any answers, thanks to sensible setting. Yummy BBQ after, waiting for 6 hr foot teams to finish. Lots more teams than usual for NT, 26? in total? Daniel & Russell won the foot and we won the 3 hr. Lachlan rode out to spectate and help (& had to ride home in the rain & wind that blew through at 10pm;). Weather for event otherwise good, dry, overcast and a bit breezy.

C • Congratulations! 1

C • Congratulations! 3

Friday Feb 17, 2012 #

5 AM

Cycling (commute) 31:00 [3]

To track. Light died so on the footpath.

6 AM

Running warm up/down (warm up) 12:00 [3]
shoes: Asics Gel1160

Couple of laps jog, then drills.

Running intervals (@5k pace) 27:37 [4] 6.46 km (4:17 / km)
shoes: Asics Gel1160

4 x 1600 @ 5k pace: 6.49,6.55,6.55,6.58
In reality each one got a bit shorter as started out in lane 3, but cut the corners more and more as got tireder! Hard work by number 3, really glad of the 90 sec recov. Zero breeze = yuck for running.

Coffee with Bin after, think we both earned it!

Recovery minutes 4:30 [2]

90 sec b/w the 1600s. Glad it wasn't 60 sec, like I first thought!

9 AM

Running warm up/down (warm down) 9:00 [3]
shoes: Asics Gel1160

Small figure 8 loop near home.

stretching 20:00 [2]

In the park after warm down. Hammies esp tight.

6 PM

Running 27:00 [3]
shoes: Asics Gel1160 pairB

From wave pool to home, with Zoe. Wave pool good value at $5 for half a day.

Thursday Feb 16, 2012 #

8 PM

stretching (foam roller) 15:00 [2]

Wednesday Feb 15, 2012 #

6 AM

Running warm up/down 17:54 [3]
shoes: Asics Gel1160 pairB

To the Melville St hill and home after along the bottom of the gardens until half way up the hill (then walked).

Running hills 9:08 [4] 1.82 km (5:01 / km)
shoes: Asics Gel1160 pairB

7 x hills: 1.24,1.20,1.21,1.20,1.15,1.13,1.15
Feeling tiredness along sides of legs on number 6 so stopped after 7. Had a bit of trouble getting into rhythm - times all over the shop.

Running (recoveries) 9:58 [3] 1.56 km (6:23 / km)
shoes: Asics Gel1160 pairB

Jogs back down the hill: 1.38,1.37,1.41,1.39,1.40,1.43

Tuesday Feb 14, 2012 #

6 AM

Strength&Conditioning (knee exs) 25:00 [3]

3 sets of all 5 except skipped the last batch of squats. Muscle above L knee feeling weirdly squashed and sore when doing them. Must ask physio on Fri.

C • ITB?? 3

Running (recovery) 18:00 [3] 3.27 km (5:30 / km)
shoes: Asics Gel1160 pairB

Lap of 'block'. Sides of quads still a bit tired when forgot to run with my butt muscles, but generally ok.

stretching 10:00 [2]

In the park after. Not a breath of wind, again.

Monday Feb 13, 2012 #

7 AM

Cycling (commute) 40:00 [3]

Easy ride to work. Lovely day, blue skies & no wind. Dewy, like yesterday.

5 PM

Cycling (commute) 40:00 [3]

Easy ride home

stretching 45:00 [2]

Haven't done proper stretches for ages and feeling stiff, calves tight and feet sore. Hopefully this helps. Not in a hurry as Lach cooked:)

Sunday Feb 12, 2012 #

7 AM

Orienteering race (Street) 46:33 [4] 9.7 km (4:48 / km)
shoes: Asics Gel1160 pairB

Long course at Jingili. Really hammering as had to be back for coaching at 8.15am. Made it but it was a sweatfest. Missed the shortest route on a couple of legs, even though I was thinking about where I was going. BUT, I beat Lach by ten minutes:)

7 PM

Deep Water Running (recovery) 10:00 [2]

Saturday Feb 11, 2012 #

6 AM

stretching (foam roller) 10:00 [2]

Strength&Conditioning (knee exs) 20:00 [3]

5 PM

swimming 40:00 [3]

Just squeezed it in before the pool shut.

Friday Feb 10, 2012 #

5 AM

Cycling (commute) 27:00 [3]

to track, a bit solid as running late

6 AM

Running warm up/down 22:00 [3] 3.2 km (6:52 / km)
shoes: Asics Gel1160

2 laps jog plus 2 laps equivalent warm up sprints/exs
4 laps at the end with Bin while she was finishing her session

Running intervals (5k pace) 16:27 [4] 4.0 km (4:07 / km)
shoes: Asics Gel1160

800,600,400,200,400,600,800,200, 45 sec standing recov
3.24,2.28,1.36,.47,1.36,2.31,3.17,.48
Felt good to run fast (for me). Some of it felt quite easy so perhaps technique is improving.

Recovery minutes 5:15 [2]

7 AM

Cycling (commute) 41:00 [3]

Easy ride from track to work. Appreciated lack of wind, though had been massively sweaty for running.

5 PM

Cycling (commute) 45:00 [3]

Easy ride home. Nothing ripe on the sapodilla.

9 PM

stretching (foam roller) 15:00 [2]

Thursday Feb 9, 2012 #

9 PM

stretching (foam roller) 10:00 [2]

Wednesday Feb 8, 2012 #

6 AM

Strength&Conditioning (knee exs) 20:00 [3]

Did all 5

stretching (foam roller) 10:00 [2]

6 PM

Running warm up/down 19:00 [3]
shoes: Asics Gel1160

To start of ints on the tennis court hill (13.43) and a bit after (5.38)

Running (recoveries) 8:16 [3]
shoes: Asics Gel1160

Down to bottom:
1.37,1.36,1.36,1.40,1.47

Running hills 7:47 [5] 1.56 km (4:59 / km)
shoes: Asics Gel1160

Hills (approx 260m) on the tennis court hill road of Gardens Hill cres:
1.22,1.20,1.17,1.17,1.16,1.15
Technique.

Tuesday Feb 7, 2012 #

7 AM

Cycling (commute) 38:00 [4] 13.2 km (2:53 / km)

Out to the hospital for the other MRI. Was worried I'd be late so worked up quite a sweat.

8 AM

Cycling (commute) 18:00 [3]

Back to Casuarina to leave my bike there & catch bus rest of way to work. Had totally forgotten about the big envelopes I'd have to try and carry to work.

9 PM

stretching (foam roller) 10:00 [2]

Monday Feb 6, 2012 #

6 AM

stretching (foam roller) 10:00 [2]

Strength&Conditioning (knee exs) 15:00 [3]

6 PM

Deep Water Running 20:00 [3]

Felt tireder than I first thought so didn't do intervals. Might have been the effect of the dentist saying that she doesn't like my gums. Hmph. I do my best.

Sunday Feb 5, 2012 #

8 AM

Running 1:03:00 [3]
shoes: Asics Gel1160 pairB

Took Fern's car back to Fern & Tyson's at Belair & then ran back to Lach's grandma's at Brighton Nth with Jenny. Wet overnight but ok for running, just quite brisk!

Friday Feb 3, 2012 #

10 AM

Cycling 2:30:00 [3]

Easy ride with Kay from Jenny's (on her borrowed bike) to Glenelg, Henley, Brighton to check out the sculpture exhibition, Kingston Pk for lunch & back to Jenny's via Glenelg South. Very nice day, blue skies & breezy. Exactly how a day should be when on holidays! Legs appreciated the gentle riding.

Thursday Feb 2, 2012 #

7 AM

Running long 1:29:00 [3]
shoes: Asics Gel1160 pairB

From Kay's, easy run along linear park to Black Hill CP, walked up the sugar loaves via small track from S end of quarry (25 mins), ran down via Ambers Gully fire track. Enjoyed running fast on the down without having to get high HR;). Running time includes walking.

6 PM

Running 1:07:00 [3]
shoes: Asics Gel1160 pairB

Belair run, up along the road to Long Gully, then up cross the train line at the eastern tunnel, up to near northern gate, then down via upper waterfall. Legs a bit tired from yesty/today so ran very slow & talked lots. Fun.

Wednesday Feb 1, 2012 #

9 AM

Running long 1:30:00 [3]
shoes: Asics Gel1160 pairB

Really splendid run with Zara from Zara's up Olave Hill & into Belair NP. Saw massive ripe blackberries to rival what we picked yesterday. Splash in pool & jam making after.

C • Sounds lovely 2

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