Training Log Archive: SusCIn the 30 days ending Sep 30, 2009:
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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 | Tu | We | ||||||||||||||||||||
Wednesday Sep 30, 2009 #
Running warm up/down 13:54 [3]
ahr:141 max:148 shoes: AirZoomVomero3+
Warmup (8.52) to the oval from the CP and a few laps around (there is definately an uphill side to it) and warmdown (5.02) 2 laps.
Running (drills etc) 10:21 [4]
ahr:138 max:160 shoes: AirZoomVomero3+
Short runthroughs and drills on the grass. Didn't really feel like doing it at all but thought I might be sorry come Friday if I didn't! So did the pissiest sort of fast work I could think of.
Monday Sep 28, 2009 #
Running (recovery) 28:18 [3]
shoes: AirZoomVomero3+
With John N and Rio from the CP in Maldon. Partway up Tarrengower on the bitumen road, turning around at 15mins to come down on single tracks. Felt a bit quick on the up, it was short but enough. Weather much much nicer than on the weekend.
Sunday Sep 27, 2009 #
Orienteering race (Vic Long Champs) 1:06:52 [4] 9.1 km (7:21 / km)
max:177 shoes: Jalas Olway Tigers
Hilly but open spur gully near Fryerstown. Ran pretty conservatively and tried to plan everything one leg ahead rather than trying to run hard. Sucked on the hills a bit but otherwise it felt quite ok. Initially went too wide on 1-2 (to the left of the line up the flatter part of the spur) but after that got more aggressive and ran fairly straight...didn't seem like the hills could be avoided much. Wasted a bit of climbing on 5-6 as I came out on the hilltop rather than the saddle (Zoe did it better) and was a bit indirect on 7-8, think I over-used the tracks there a bit. Had no real trouble on 8 which was a bit misplaced as I had come over the top of the hill to it rather than around the side. Saw Vanessa there looking a bit baffled and heading upwards as I was approaching coming down; when it wasn't in the initial little gully I knew it could only be down lower. Kathryn ran through me very quickly at the end and won by nearly 9mins. Somehow overtook Mace early on without seeing her.
Saturday Sep 26, 2009 #
Orienteering race (Aus Middle Champs) 34:34 [4] 4.7 km (7:21 / km)
ahr:168 max:176 shoes: Jalas Olway Tigers
What a relief! Was so scared about this race given how crap my navigation and concentration has been in all of the NOL races this year. Did not push the running hard as figured the nav would be the telling thing (Warren Key course setting so straight into the green and detail). It just kind of flowed and catching Shannon was a bit of a bonus through the middle part (although she ran away up the hill to 13 and then was quite a way in the distance) and gave me a bit more confidence. Lost her at 16 where she had trouble and I must have chosen a far better route to 17 than most people, coming wide through the paddock with the little ruins. 18 was a bit slow and crappy and came out of 19 a bit the wrong way but no real mistakes at all. Also missed a good route earlier on 2-3, around the east side of the hill would have been 20sec or so quicker.
Friday Sep 25, 2009 #
Running 30:57 [3]
shoes: AirZoomVomero3+
At Kooyoora with Jenny and Lachlan. Just on tracks, from the bottom carpark east and north to a lookout and back via the top carpark and the steps. It was drippy and rainy! Was very nice to be in such a cool place running around.
Wednesday Sep 23, 2009 #
Running (recovery) 35:16 [3]
ahr:142 max:168 shoes: AirZoomVomero3+
Should have done a recov earlier in the week than this really!
From Kay's in the evening with Lachlan, up the river into Athelstone and back . Legs still semi-sore, although have been trying to do calf stretches (when I remember). Dinner at the yum pizza place on the 174 route.
From Kay's in the evening with Lachlan, up the river into Athelstone and back . Legs still semi-sore, although have been trying to do calf stretches (when I remember). Dinner at the yum pizza place on the 174 route.
Monday Sep 21, 2009 #
Running 9:52 [3]
shoes: AirZoomVomero3+
Up to mum and dad's from Lachlan's Grandma's..was supposed to be a sedate walk between showers but twas v gray and rumbly as soon as I left the house. Perfect timing :). Haven't had an all-over rumbly day like this for years in Adelaide, usually it's just a few quick claps when a front goes through..
Sunday Sep 20, 2009 #
Running race (City Bay) 51:23 [5] 12.0 km (4:17 / km)
ahr:168 max:176 shoes: AirZoomVomero3+
A much better time than expected and really happy with it, given the (lack of) volume and continuity of training that's occurred this year. (2007 was 50.13, 2006 was 53.24). 1kms:
4.17
4.15
4.12
4.12 HR ave/max 166/169
4.19 HR ave/max 167/169
8.23 HR ave/max 168/170
4.21 HR ave/max 168/170
4.19 HR ave/max 168/170
4.24 HR ave/max 169/170
4.23 HR ave/max 169/171
4.20 HR ave/max 172/176
As usual the last 3 kms seemed so hard...guess that's where the downhill finishes!
Had heaps of Arrows running, definately felt like we were all part of something bigger....the red and blue tops stand out well! Jenny, Tyson and Luke made City Bay debuts, Jenny's time was ex.
4.17
4.15
4.12
4.12 HR ave/max 166/169
4.19 HR ave/max 167/169
8.23 HR ave/max 168/170
4.21 HR ave/max 168/170
4.19 HR ave/max 168/170
4.24 HR ave/max 169/170
4.23 HR ave/max 169/171
4.20 HR ave/max 172/176
As usual the last 3 kms seemed so hard...guess that's where the downhill finishes!
Had heaps of Arrows running, definately felt like we were all part of something bigger....the red and blue tops stand out well! Jenny, Tyson and Luke made City Bay debuts, Jenny's time was ex.
Running warm up/down 15:00 [3]
shoes: AirZoomVomero3+
Before (not v much!) and after along the beach and back to loos. Always get v sore from the City bay and today was no exception!
Friday Sep 18, 2009 #
Cycling (commute) 1:18:00 [3]
To work (40) and home (38). Treated myself to a massage to try and sort out my crunchy knees. Think the last (ok, paid) massage I had was in 2005 and before that 2002.
Thursday Sep 17, 2009 #
Running (!!!) 10:00 [3]
shoes: Teva sandles;)
Somehow got a bus that didn't really go close at all to where I wanted to be. At least I didn't work that out until right near I got off, so I didn't have to sit on it all stressed. So anyway, then I had to run 2 kms so I wouldn't be late.
Wednesday Sep 16, 2009 #
Running (drills) 10:00 [4]
max:156 shoes: AirZoomVomero3+
A compromise, suspect sore throat last night and this morning so canned the idea of proper ints. But on the other hand was awake at 6.15, and annoyed about perhaps getting sick so figured a little bit of something would make me feel more positive about things. 2 x toes, high knees, skips, strides, springs & 4 x sprints. Very short & nearly flat, jog recov for the easier drills & walk for the harder ones. + leg swings etc after.
So hard to know what is best to do in situations like this...already just missed two entire weeks of training, it's about time to wind things down before Aus champs anyhow, and now have to scrap any decent sessions that otherwise could be fitted in there as maybe getting sick again!? Grrrr. Not cool :(
So hard to know what is best to do in situations like this...already just missed two entire weeks of training, it's about time to wind things down before Aus champs anyhow, and now have to scrap any decent sessions that otherwise could be fitted in there as maybe getting sick again!? Grrrr. Not cool :(
Running warm up/down 18:23 [3]
ahr:133 shoes: AirZoomVomero3+
Down to near the golfcourse entrance and then back to the grassy slope south of the botanic gardens (approx 10min) to do drills.
Home after drills (approx 8min)
Home after drills (approx 8min)
Tuesday Sep 15, 2009 #
Running (recovery) 30:10 [3]
ahr:137 max:155 shoes: Saucony Grid Ignition 5
Short recov loop, down Woods St to the wharf area, behind wave pool, across to Deckchair, up steps, along foreshore park and home along Daly/Stuart Hwy.
Didn't sleep so great (stray fireworks seem to have started up again after a lull, and more surprisingly, a rumble of thunder) but running felt ok. Slower on the loop though than the day after the half marathon, so not sure what that means.
Didn't sleep so great (stray fireworks seem to have started up again after a lull, and more surprisingly, a rumble of thunder) but running felt ok. Slower on the loop though than the day after the half marathon, so not sure what that means.
Cycling (resistance test) 10:00 [4]
ahr:126
Audrey's victim for her PWC75 assessment was sick so I got co-opted into doing it. More fun than doing data entry, anyway! Involved pedalling a bike at 60 RPM with increases in restistance after reaching steady state HRs.
Monday Sep 14, 2009 #
Cycling (commute) 2:05:00 [3]
To Charles Darwin NP in the morning to do pink hatting for schools champs/within the park on duty (45), to uni from CDNP (45) and home after work (40).
The park has heaps of cool mountain bike tracks.
The park has heaps of cool mountain bike tracks.
Sunday Sep 13, 2009 #
Running warm up/down (warm up) 13:59 [3]
ahr:124 max:145
Down to Mindil Beach and on it for a little.
Running hills (drills) 13:21 [5]
ahr:155 max:167 shoes: AirZoomVomero3+
1 each of 5 x 20m high knees, bum kicks, long strides, springing & sprinting on soft sand, slight incline, jog recovery (included in 'interval' time & HRs)
ints: 2.51, 2.57, 2.20, 3.08, 2.05
HR aves: 145, 141, 155, 161, 162
HR maxes: 151, 146, 160, 166, 167
ints: 2.51, 2.57, 2.20, 3.08, 2.05
HR aves: 145, 141, 155, 161, 162
HR maxes: 151, 146, 160, 166, 167
Running (recovery) 9:21 [3]
ahr:138 max:166 shoes: AirZoomVomero3+
On the sand down to Nurse's walk steps and back, after the drills.
Running intervals (sand sprints) 12:00 [5] 2.0 km (6:00 / km)
ahr:163 max:175 shoes: AirZoomVomero3+
10 x approx 130m soft sand shuttle runs (between walkways on the beach) with 65m recov.
ints: 40,40,36,38,37,38,37,38,38,37
HR aves: 146,154,158,160,162,162,165,165,167,168
HR maxes: 157,152,169,168,170,170,173,172,173,175
recovs: 38,40,41,41,40,38,42,40,39
HR aves: 154,159,163,163,164,168,169,168, 170
HR lows: 148,151,154,155,156,160,162,162,163
Tough but fun.
ints: 40,40,36,38,37,38,37,38,38,37
HR aves: 146,154,158,160,162,162,165,165,167,168
HR maxes: 157,152,169,168,170,170,173,172,173,175
recovs: 38,40,41,41,40,38,42,40,39
HR aves: 154,159,163,163,164,168,169,168, 170
HR lows: 148,151,154,155,156,160,162,162,163
Tough but fun.
Running warm up/down (warm down) 38:23 [3]
ahr:143 max:175 shoes: AirZoomVomero3+
Around the long way home to complete the Vestey's Lake loop. Probably a bit more than I really needed but thought I might end up stiff otherwise (first intervals for 2 weeks).
Saturday Sep 12, 2009 #
Note
Wanted to go training but wanted more to sleep in. Cold gone:)
Friday Sep 11, 2009 #
Note
Mary River Field trip, ground truthing aerial survey by quad bike.
Thursday Sep 10, 2009 #
Note
Mary River Field trip, ground truthing aerial survey by quad bike.
Wednesday Sep 9, 2009 #
Note
Mary River Field trip, ground truthing aerial survey by quad bike.
Tuesday Sep 8, 2009 #
Note
Mary River Field trip, ground truthing aerial survey by quad bike.
Monday Sep 7, 2009 #
Note
Mary River Field trip, ground truthing aerial survey by quad bike.
Sunday Sep 6, 2009 #
Running (recovery) 45:24 [3] 7.5 km (6:03 / km)
ahr:135 max:152 shoes: AirZoomVomero3+
The Mindil/School/Vestey's Lake/Botanic Gardens loop in the morning, by myself (after an 8am sleep in:). It rained last night, heavily, for about half an hour, which is totally exciting! Stoke's Hill recorded 13mm apparently, but it was pretty local as the airport got nothing. Interesting range of smells about the place thismorning....but then I suppose the Top End is pretty much like one big compost heap just waiting to go off.
Still chesty, but wasn't running fast enough to need too much air. Sweaty though, 28c and 77% humidity.
Still chesty, but wasn't running fast enough to need too much air. Sweaty though, 28c and 77% humidity.
Saturday Sep 5, 2009 #
Pool class 55:00 [3]
Returned to the pool for the Sat am class thismorning, as am still too chesty for running. Cheryl instructs quite differently to how Margaret did last summer, getting in the water and enjoying her own class rather than yelling instructions from the edge. An interesting example of different coaching techniques...
Comparitively gentle activities, lots of foam dumbell action performed on the spot at the wall, interspersed with short sections of running back and forth to the lane rope. Interestingly, pushing a bit of foam around in the water is deceptively hard work... Really nice in the water (which is further confirmation that the build up is on it's way) and those present not too bad company on the whole. Lachlan got quite chatty with the ladies, he probably fits in better at class than I do!
Comparitively gentle activities, lots of foam dumbell action performed on the spot at the wall, interspersed with short sections of running back and forth to the lane rope. Interestingly, pushing a bit of foam around in the water is deceptively hard work... Really nice in the water (which is further confirmation that the build up is on it's way) and those present not too bad company on the whole. Lachlan got quite chatty with the ladies, he probably fits in better at class than I do!
Cycling (commute) 20:00 [3]
To Parap pool for pool class and home via a mango tree (yet another sign that wet season is ahead of schedule this year), Parap markets and JP's work. Got talking to JP outside his work for so long that I got sunburned...I suppose a cold and sunburn is a balanced sort of mix!
JP also sick, I guess us Darwinians get things a bit soft germ-wise up here (unless you catch public transport and sit further back than the centre door) and it really hits us when we travel south to real winter.
JP also sick, I guess us Darwinians get things a bit soft germ-wise up here (unless you catch public transport and sit further back than the centre door) and it really hits us when we travel south to real winter.
Friday Sep 4, 2009 #
Cycling (commute) 41:00 [3]
ahr:115 max:136
To uni. Nice weather for riding apart from the whole sweating thing once you stop.
Note
Chest not so sore riding as on Tues so probably can try running again tomorrow.
Here's something that Fern sent me that's too good not to share:). Just helps to paint a fairly accurate picture of life up here!
http://www.news.com.au/story/0,27574,26020489-421,...
Here's something that Fern sent me that's too good not to share:). Just helps to paint a fairly accurate picture of life up here!
http://www.news.com.au/story/0,27574,26020489-421,...
Cycling (commute) 40:00 [3]
ahr:119 max:136
Home from uni.
Spent the day getting gear ready for Mary River for next week. If we have forgotten something.... it is my fault! Should be an interesting week, seems like it is getting stickier by the day up here and I can only imagine how yuck it is going to be on a tree-less floodplain full of Para grass. Good for watching the clouds though...
Spent the day getting gear ready for Mary River for next week. If we have forgotten something.... it is my fault! Should be an interesting week, seems like it is getting stickier by the day up here and I can only imagine how yuck it is going to be on a tree-less floodplain full of Para grass. Good for watching the clouds though...
Thursday Sep 3, 2009 #
Note
This is actually the first day in my life I have ever asked to have off from work on account of being sick. Didn't actually end up feeling near as bad as on Wed, coughing much much better and temperature about right again too. Enjoyed my sick day a lot!
Tuesday Sep 1, 2009 #
Cycling (commute) 42:00 [3]
ahr:122 max:138
Riding to uni. I officially have a cold, grr!
The weather has ramped up while I've been away too. Night times are now 24c-ish and the breeze is moist rather than dryish. Thismorning felt a bit like a European summer's morning actually.
The weather has ramped up while I've been away too. Night times are now 24c-ish and the breeze is moist rather than dryish. Thismorning felt a bit like a European summer's morning actually.
Cycling (commute) 41:00 [3]
ahr:115 max:131
Home from work. Wind at my back:)