Training Log Archive: SusCIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
Note
Woke up hungry, fantasizing about chocolate croissants and danish wienerbrod.
Thursday Apr 29, 2010 #
6 AM
Running (25.4/22.6) 41:16 [3] 7.25 km (5:42 / km)
ahr:131 max:144 shoes: Brooks Defyance
Recovery loop down to the oval, then out along Tiger Brennan to Winnellie and back home along Benison, Bishop and the bike path. Slight breeze spookily rustling the bushes and trees in the dark. Definately dry season now!
Calves sore and hips feeling tight. Got that weird R quad soreness again towards the end so will have to watch that. Calves a bit better by the end.
Calves sore and hips feeling tight. Got that weird R quad soreness again towards the end so will have to watch that. Calves a bit better by the end.
3 PM
Cycling (commute) 1:02:00 [3]
To Malak for HWC (23) and home after (39). Legs tired so a bit slow it looks.
Wednesday Apr 28, 2010 #
5 AM
Running warm up/down (25.0/22.2) 40:35 [3] 6.0 km (6:46 / km)
shoes: Asics Gel1140
Warmup to the golfcourse via Salonika, Gilruth and Gardens, then back to Bot Gdns loos, then Mindil Bch loos as first ones shut. 22.51 HR ave 120.
Warmdown from the golfcourse corner around on to Gilruth and home on Salonika. Found a box of Christmas balls, unopened, on the footpath. Seemed too good to leave, so ran home with it. Quite hard to run with a 1m long box, HR was just about higher than in the intervals!
Warmdown from the golfcourse corner around on to Gilruth and home on Salonika. Found a box of Christmas balls, unopened, on the footpath. Seemed too good to leave, so ran home with it. Quite hard to run with a 1m long box, HR was just about higher than in the intervals!
Running (long ints) 23:49 [4] 4.96 km (4:48 / km)
shoes: Asics Gel1140
Same session as last Thurs. Thought was doing about 5k pace on the first couple but maybe more like 3k pace as last two felt a bit too hard in the breathing. Probably should use the term effort rather than pace as pace is no doubt rather weather dependant up here. Legs turning over better than last week, feeling fairly good.
4 x 980m: 4.10,4.11,4.16,4.11
HR aves: 151,155,156,160
HR maxes: 158,161,162,164
recov 340m: 2.21,2.20,2.23
HR aves: 131,137,139
4 x 980m: 4.10,4.11,4.16,4.11
HR aves: 151,155,156,160
HR maxes: 158,161,162,164
recov 340m: 2.21,2.20,2.23
HR aves: 131,137,139
7 AM
Cycling (commute) 40:00 [3]
ahr:132 max:150
To work. I was a bit stuffed from ints but also there seemed to be a dry season headwind. Felt like I was working hard but nothing was happening. Ah....dry season.
6 PM
Note
On opening the box after work found the balls actually confrontingly large. 20cm diam...who uses Christmas balls that big!? Possibly useful for scaring birds away in the garden though.
Tuesday Apr 27, 2010 #
6 AM
Running (24.1/22.6) 55:32 [3] 10.05 km (5:32 / km)
ahr:137 shoes: Asics Gel1140
10k loop. Part of Stuart Pk R&W loop to Dinah Bch oval, then turned on to Tiger Brennen and followed road verge to Charles Darwin NP, turned into Winnellie and home along Coonawarra/Benison, Bishop and the bike path. Pleasant out, tooth/mouth ok. Not overly exciting running route but well lit along Tiger Brennen and a range of surfaces.
Friday Apr 23, 2010 #
6 AM
Running (24.8/24.1) 13:15 [3] 2.4 km (5:31 / km)
shoes: Asics Gel1140
A lap of the block (6.45) while waiting for cake to bake and another lap (6.30) after. Cake was for 'dip' lunch at work but had to go to the dentist at lunchtime so couldn't be there. Sigh. Now minus one wisdom tooth and under instruction not to exercise vigorously (or drink alcohol) for a 'while'. Hmmm. How long is a piece of string? Looks like might need to re-think the weekend. But I did get to keep the tooth:)
Thursday Apr 22, 2010 #
6 AM
Running warm up/down 34:10 [3] 5.5 km (6:13 / km)
shoes: Asics Gel1140
Warm up 16.46 along Salonika to go down into the Gardens and then to the golfcourse (HR 120/131). Short drills 5.42 (HR 123/145: tiny toes, bum kicks, skipping, fast run). Warm down 11.42 (HR 143/165...it wouldn't go down, prob coz of the hill)
Wup + drills 3.6k
Wdown 1.9k
Wup + drills 3.6k
Wdown 1.9k
Running (long ints) 24:35 [4] 4.96 km (4:57 / km)
shoes: Asics Gel1140
4 x 980m @5k pace: 4.25,4.20,4.18,4.19
HR aves: 149,155,157,159
HR maxes: 156,160,163,165
recovs (340m): 2.21,2.24,2.26
HR aves: 127,135,138
On the two long sides of the golfcourse triangle, starting along Gilruth and finishing along Gardens Rd. Lights went off on the Gardens Rd side part way through so then couldn't see watch until the last couple when it was light enough.
Ok session. Not v quick, but that probably is a fairly accurate representation of my 5k ability atm.
HR aves: 149,155,157,159
HR maxes: 156,160,163,165
recovs (340m): 2.21,2.24,2.26
HR aves: 127,135,138
On the two long sides of the golfcourse triangle, starting along Gilruth and finishing along Gardens Rd. Lights went off on the Gardens Rd side part way through so then couldn't see watch until the last couple when it was light enough.
Ok session. Not v quick, but that probably is a fairly accurate representation of my 5k ability atm.
3 PM
Cycling (commute) 59:00 [3]
To HWC (24) and home after (35). Everyone very well behaved and rather quiet overall tonight (conspicuous absence of some people!).
Wednesday Apr 21, 2010 #
6 AM
Running (25.0/23.6) 40:43 [3] 6.7 km (6:05 / km)
ahr:130 max:149 shoes: Asics Gel1140
Down to Larrakeyah/Cullen Bay and back. On Salonika St to the HS, down the hill, skirted the Mindil grass carpark and followed Gilruth to the roundabout at the heritage precinct, then towards Cullen Bay and around the old hospital area, the oval and up the stairs to complete the hospital loop. Back along Gilruth the same way via the school hill again. Quite nice out actually, 5.30am feels perfectly normal again now.
7 AM
Cycling (commute) 37:43 [3]
ahr:127 max:146
To work. Easy gears. A fraction earlier than usual as had to wash hair when I got there. Silly school kids on bikes appeared to be playing chicken with me on the bike path. I won. Also had to yell really loud at a guy with earphones in playing with his mobile phone and standing plonk in the middle of the bike pad that leads up to the lights, where there wasn't really any way to ride around him. Crazy people!
Tuesday Apr 20, 2010 #
6 AM
Running warm up/down (25.6/24.0) 33:00 [3] 5.1 km (6:28 / km)
ahr:136 shoes: Asics Gel1140
Warm up to Mindil Bch (11.26), Recov to hill (3.37), Recov between sets (5.26), Warmdown after ints via Museum to home (12.35). Found some dirt piles to run on for future ref.
Running intervals (strength) 21:26 [4]
ahr:147 max:162 shoes: Asics Gel1140
Fartlek type stuff @ Mindil carpark (on/off wall running, bollard weaving, rail hurdling) mostly while waiting for Lach (6.00)
Drills on school hill upper part 2xhighknees, skips, bounds, springs with jog recov (6.36) (ave/max 147/162)
2x (5x10sec) hills on upper part with jog recov. Aiming for good technique.
Short break after 5 but got sloppy after that. (ave/max 147/158)
Nice to be out doing stuff at the crack of dawn again....felt more awake at work;)
Drills on school hill upper part 2xhighknees, skips, bounds, springs with jog recov (6.36) (ave/max 147/162)
2x (5x10sec) hills on upper part with jog recov. Aiming for good technique.
Short break after 5 but got sloppy after that. (ave/max 147/158)
Nice to be out doing stuff at the crack of dawn again....felt more awake at work;)
Monday Apr 19, 2010 #
6 AM
Running (24.0/23.4) 25:04 [3] 4.5 km (5:34 / km)
ahr:135 max:143 shoes: Asics Gel1140
Managed to get up and go out in the dark. Man have I been tired since O at Easter. I feel like I could just soak up sleep like a sponge!
Sunday Apr 18, 2010 #
Note
TEO AGM. I was very stressed about this but it went ok in the end. Came home and napped on the couch in the afternoon. Gosh sleep feels delightful!
Friday Apr 16, 2010 #
6 PM
Cycling (commute) 33:00 [3]
Home, the side gate way. Found a gear I didn't know about on my middle chain ring. It cut a few minutes off nicely.
Thursday Apr 15, 2010 #
7 AM
Cycling (commute) 39:00 [3]
To work. There was one of those deceptive light breezes that made it feel like work!
5 PM
Note
Tired tired tired! Skipped HWC and even caught the bus home rather than riding. Need more sleep.
Wednesday Apr 14, 2010 #
Note
Day in the field doing Gamba transects.
Tuesday Apr 13, 2010 #
5 PM
Pool class (active recov) 50:00 [2]
At Parap. Didn't work very hard, felt a bit out of practice actually, especially 'running'. Need more sleep.
Monday Apr 12, 2010 #
7 AM
Cycling (commute) 36:00 [3]
To work. Light rain at home when I left. Nice to be on my bike again:)
6 PM
Cycling (commute) 37:00 [3]
Berrimah to home, out the back gate. Getting dark in the evenings now.
Sunday Apr 11, 2010 #
10 AM
Orienteering race (ACT long Glenbrook) 1:12:45 [4] 11.0 km (6:37 / km)
shoes: Air Pegasus+25 GTX
Windy!! Navigated sensibly although a bit slow...feet quite sore and running a bit difficult. Couldn't keep up with Shannon whatsoever each time she passed but it did at least remind me that I should be trying to run hard. Didn't really attack the race much but think I was a bit too mentally tired to. At least no silly mistakes like the previous 2 days!
At one point did an incredible trip, stumble and save going down the big rocky hill. It was so incredible that I actually said 'Wow' out loud!
At one point did an incredible trip, stumble and save going down the big rocky hill. It was so incredible that I actually said 'Wow' out loud!
Running warm up/down 10:00 [3]
shoes: Air Pegasus+25 GTX
Saturday Apr 10, 2010 #
9 AM
Orienteering race (ACT middle Buckenderra) 44:31 [4] 5.1 km (8:44 / km)
shoes: Jalas Olway Tigers
Loved the course and navigated cleanly throughout. But did a really dumb thing, running from 13 to 15 while navigating 14 to 15. So ended up out on the track somewhere quite different to what I expected, relocated, ran to 15, read the code and then realised it wasn't the next code I had in my head, then figured it out and had to go back to 14, punch it and then to 15 again. Had been thumbing the map pretty well I thought so not quite sure how I did it. Luckily only cost a couple of min, also lost a bit on bum route choice decisions to 2 and 17 but I probably made those because I was feeling a bit stuffed and terrain-wussy.
Running warm up/down 15:00 [3]
shoes: Jalas Olway Tigers
Friday Apr 9, 2010 #
9 AM
Running (recov) 20:07 [3]
shoes: AirZoomVomero3+
A morning run with Tyson, Simon and Lachlan from camp along the lake shore at Buckenderra after breakfast. A beautiful morning. Shoes got a bit squooshy with mud from trying to cross the duck pooey flat.
2 PM
Orienteering race (ACT Sprint Buckenderra) 17:43 [5] 2.5 km (7:05 / km)
shoes: Air Pegasus+25 GTX
Bush sprint plus some caravan park. Good fun. Didn't work out the contour interval (2.5m) though until after which explains why things felt funny in a couple of spots. Lost a min when misread the fences on the long leg and jumped the wrong fence into the OOB and then had to go back and unjump it once I realised. Navigated ok otherwise. Top girls v fast, Shannon and Vanessa on about 15mins.
Running warm up/down 15:00 [3]
shoes: Air Pegasus+25 GTX
Monday Apr 5, 2010 #
11 AM
Orienteering race (Day 3 Collector Hill) 59:57 [4] 6.8 km (8:49 / km)
shoes: Jalas Olway Tigers
A struggle, as final day of Easter always is. Feet pretty sore and legs feeling shocked in the usual spots though not as bad as the day after the Chewton long NOL. Lost bits and pieces of time on about half the controls, navigationally things felt hard to pick with lots of fallen timber just seeming to hide features and confuse direction. Not a great run, but there was a reasonable buffer in the overall placings and I decided not to worry too much about the day's time in the end and just finish best I could. Chasing start not as pressured as sometimes, Vanessa 3 mins after but caught me after less than half the course and ran through me like I was standing still. But I was kind of resigned to that happening!
Running warm up/down 15:00 [3]
shoes: Jalas Olway Tigers
Sunday Apr 4, 2010 #
10 AM
Orienteering race (Day 2 Kowen Forest East) 1:11:01 [5] 10.5 km (6:46 / km) +340m 5:49 / km
shoes: Air Pegasus+25 GTX
Really happy with this, a very smooth flowing course with legs of all different lengths and easy running. A tad hilly but managed to run most of them. Last start, caught Tracy at 9 which was really useful in pressing the pace along. Nav was v good mostly though started to miss little bits near the end and found the final few controls after the spectator to be quite vague and a bit scary. Surprised to finish in 2nd, given the lack of proper hills or long running in training.
Toes got sore and blistery underneath (new Trimtex socks thinner than old?) and legs feeling shocked again after:(
Toes got sore and blistery underneath (new Trimtex socks thinner than old?) and legs feeling shocked again after:(
Running warm up/down 15:00 [3]
Saturday Apr 3, 2010 #
Running warm up/down 20:00 [3]
11 AM
Orienteering race (Day 1 Gudgenby Hmstd) 42:06 [4] 4.3 km (9:47 / km)
shoes: Jalas Olway Tigers
One of the most careful runs I've done in a long time. Rocks, rather green, low vis with no catching features at all for the first half of the race. Was going slow, Tracy caught me at 10 and then were together for the rest, me mostly behind and not really helping much.
Friday Apr 2, 2010 #
8 AM
Running (recov) 16:44 [3]
shoes: Brooks Defyance
From CSMP with the boys (and Bridget for about 2 mins), down the road into Narrabundah just a little way and back. Such awesome weather! I love Canberra...
12 PM
Running warm up/down 10:00 [3]
shoes: Brooks Defyance
1 PM
Orienteering race (Easter Prologue at ADFA) 18:36 [5] 3.2 km (5:49 / km)
shoes: Brooks Defyance
Buildings and some oval and carpark areas. Quite a lot of finer detail to read in spots, mostly got it right. A number of mps by good runners in the girls race. Disappointing for them but it instantly raised the overall 3-day placings of what was left of the field.
Thursday Apr 1, 2010 #
9 AM
Running intervals (short stuff) 30:06 [4]
From CSMP, down the road and into Narrabundah and on an oval, about 6 x 30 secs fast with 90secs jog between, then a few short little bits fast. Fantastic to be in Canberra:)