Training Log Archive: SusCIn the 30 days ending Sep 30, 2010:
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| 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 | Th | ||||||||||||||||||||||||||
Tuesday Sep 28, 2010 #
2 PM
Orienteering 1:00:00 [3]
Senior girls course plus some control collecting at Vixen Gully.
Monday Sep 27, 2010 #
9 AM
Running long 1:30:00 [3]
shoes: Brooks Defyance
Fern and Tyson's to Stirling Organic Cafe with Lauren. :):):)
Sunday Sep 26, 2010 #
10 AM
Orienteering race (SA Champs) 1:17:19 [4] 9.0 km (8:35 / km)
Saturday Sep 25, 2010 #
1 PM
Running warm up/down 20:00 [3]
Before and after O.
Orienteering race (Aus middle) 37:15 [4]
Friday Sep 24, 2010 #
6 PM
Cycling 31:20 [3]
shoes: Brooks Defyance
Around streets from Tyson and Fern's.
Thursday Sep 23, 2010 #
Note
Return from field trip. Fly to Melbourne.
Wednesday Sep 22, 2010 #
Note
At Wudicupildyerr.
Tuesday Sep 21, 2010 #
Note
At Pt Keats.
7 AM
Running 30:00 [3] 6.7 km (4:29 / km)
shoes: Asics Gel1140
With Tony, from Thamurrurr HQ, up to road junction outside Pt Keats at end of airstrip and back. Got some strange looks, Tony reckoned most people had never seen a girl running before.
5 PM
swimming 10:00 [3]
In the Pt Keats pool, the only establishment in town with green grass.
Monday Sep 20, 2010 #
Note
To Pt Keats for ranger engagement field trip.
Saturday Sep 18, 2010 #
3 PM
Cycling 1:00:00 [3]
From Malak to Holmes Jungle and putting controls out for the night event.
Friday Sep 17, 2010 #
7 AM
Running warm up/down 26:00 [3]
shoes: Asics Gel1140
Warm up from work out thru the front gate and down the road to the Berrimah Rd hill (7.47). Also a bit from the bus stop to work coz I didn't want the maintenance guy to offer me a lift on the back of the tractor (last time I thought I should accept, but it was so slow and he talked the whole time while smoking and it would have been quicker and nicer to walk). Did a few mins stretching after warm up.
Warm down was a couple of ups and downs and then back to work and a bit of looping around at the end to get the time up (10.38).
Warm down was a couple of ups and downs and then back to work and a bit of looping around at the end to get the time up (10.38).
Running hills 16:00 [4]
shoes: Asics Gel1140
7 x 1min ups with approx 1.32 recov between (jog up a bit more plus jog back down). On dirt and lumpy, not a consistent gradient. Fun, tho legs tired on numbers 6 & 7.
Thursday Sep 16, 2010 #
3 PM
Cycling (commute) 1:03:00 [3]
To home work club (26...windy!!!) and home after (37). Got home just about in the dark coz our post cllub meeting went a while.
Wednesday Sep 15, 2010 #
6 AM
Running (warm up/down) 24:26 [3]
shoes: Asics Gel1140
Warmup was a few laps of the school hill loop, and a few stretches part way (15.13). Warmdown was a few more runs of the bitumen drive and then home (9.03).
Running hills 15:49 [4]
shoes: Asics Gel1140
10 x up the short little grass hill plus jogs down it (5.05)
10 x up the bitumen drive, fastish on the bottom then faster for the top 1/3, plus jog downs.
10 x up the bitumen drive, fastish on the bottom then faster for the top 1/3, plus jog downs.
Running (recovery) 4:38 [3]
shoes: Asics Gel1140
Between hill sets.
Tuesday Sep 14, 2010 #
7 PM
Aqua class 30:00 [3]
At home with my new pool belt. It has different bouancy to the ones at the class. Not the hardest workout - still figuring out which things I can do in the water now that I don't have to hold a noodle between my legs...;)
Monday Sep 13, 2010 #
Note
Schools' champs at Rocklands. 7am til 7pm...whew!!
Sunday Sep 12, 2010 #
Note
Getting ready for schools' champs.
Saturday Sep 11, 2010 #
2 AM
Note
Woke up....
4 AM
Note
Got up....
7 AM
Running (warmup/down + recov bits) 53:00 [3]
shoes: Asics Gel1140
Wup (Several laps of the school loop to warm up)
12.44 + 8.11 (after stretching...body feels tight all over...still related to back I think)
Recov1 (from hill to craft centre for step ups)
1.22
Recov2 (up and down drive near craft centre, incl looking for rocks to carry, then to steps)
11.30
Recov3 (over to steep path and up/down a few times, then to school curb)
10.52
Wdown (up/downs on steep path and then most of way home...getting pretty stuffed so was nice to walk:))
11.00
12.44 + 8.11 (after stretching...body feels tight all over...still related to back I think)
Recov1 (from hill to craft centre for step ups)
1.22
Recov2 (up and down drive near craft centre, incl looking for rocks to carry, then to steps)
11.30
Recov3 (over to steep path and up/down a few times, then to school curb)
10.52
Wdown (up/downs on steep path and then most of way home...getting pretty stuffed so was nice to walk:))
11.00
8 AM
Strength&Conditioning (leg strength) 20:00 [5]
shoes: Asics Gel1140
10 x 30sec on step ups, 30sec walk recov. Mostly a comfortable height but last 2 were a bit high and I was stumbly, especially when looking at the time.
10 x 30sec on steps (double feet), 30 sec walk recov. Alternated b/w double feet up onto high step and back down (usually 12 in 30sec) and double feet up the stairs and back down (usually 3 times up and two times down within 30sec). Rep 8 and 10 were done on every second stair. Used arms a lot.
10 x 1min on curb stepping, 30sec walk recov. Higher than usual curb but still much lower than proper step ups. Tried to use only toes and get good rhythm with arms.
Completely lost track of time, whole session was 2 hrs which I wasn't expecting. V hot and sweaty by the end.
10 x 30sec on steps (double feet), 30 sec walk recov. Alternated b/w double feet up onto high step and back down (usually 12 in 30sec) and double feet up the stairs and back down (usually 3 times up and two times down within 30sec). Rep 8 and 10 were done on every second stair. Used arms a lot.
10 x 1min on curb stepping, 30sec walk recov. Higher than usual curb but still much lower than proper step ups. Tried to use only toes and get good rhythm with arms.
Completely lost track of time, whole session was 2 hrs which I wasn't expecting. V hot and sweaty by the end.
Recovery minutes (walking around) 13:30 [4]
shoes: Asics Gel1140
Between the reps.
Running hills 4:53 [4]
shoes: Asics Gel1140
10 x short ups (12-13 sec) + jog down on N side of school hill. Trying to do nice technique but legs felt unco and didn't want to go v fast. This was first thing I did...legs felt much better following this doing strength work luckily.
11 AM
Note
And then I went shopping which I never do! Was good:)
Thursday Sep 9, 2010 #
6 AM
Running 33:45 [3]
shoes: Asics Gel1140
Using the school area. Some laps of the bike path loop and then 10 x short (10-12 sec) hills on the N side.
Back still feels a bit tight and not v flexible.
Back still feels a bit tight and not v flexible.
3 PM
Cycling (commute) 1:02:00 [3]
To Malak for Homework Club (25) and home after(37). Was quite windy at 3pm but much nicer by the time I rode home.
Wednesday Sep 8, 2010 #
6 AM
Running 19:00 [3]
shoes: Asics Gel1140
Some ups & downs over at the school.
Tuesday Sep 7, 2010 #
7 AM
Cycling (commute) 40:30 [3]
To work. A bit blowy today.
6 PM
Aqua class 30:00 [3]
My pool. Like Sunday except it was dark.
Sunday Sep 5, 2010 #
9 AM
Strength&Conditioning (jumps) 10:00 [3]
Walked with Lach for most of an hour and then mucked around behind the museum on the 3 tier steps. Eventually got the guts to do the full 3 tier a couple of times... think it needs confidence more than strength or technique. Must be nice to have longer legs!
1 PM
Aqua class 30:00 [3]
At home with my noodle bits. L hip flexor a bit funny at the moment so didn't do much leg stuff. Lots of noodle pushing and breastroke arms.
4 PM
Running 30:00 [3]
shoes: Air Pegasus+25 GTX
At Holmes Jungle, tagging Adam's control sites for the night event. Took nearly 3 hrs all up, was quite nice in the late arvo but dark by the time we finished. Humid and a big cloud was threatening thunder but stayed away to the side a bit.
Saturday Sep 4, 2010 #
8 AM
Strength&Conditioning 10:00 [4]
shoes: Asics Gel1140
10 x 1min curb stepping with 30sec walk recov. Sweaty! Used the middle school curbs which are a bit higher than usual. And then a rock.
Strength&Conditioning (hills) 10:00 [3]
10 x 30sec walk up, 30 sec jog down. Back felt the twisting movement with running still but more uncomfortable than sore.
Also 80 mins walking around the school/gardens.
Also 80 mins walking around the school/gardens.
Wednesday Sep 1, 2010 #
6 AM
Running 18:22 [3]
shoes: Asics Gel1140
On the St John's oval. Did w/up and part way thru drills but back got sore so stopped.
Was surprised to see a protest on my way to work. It was effectively stopping traffic on the corner of Amy Johnson and Stuart Hwy. I didn't expect that the likely Darwin rally groups possessed the numbers or planning to get such an effective group together (their timing and placement was impeccable)....and likely they don't. But the Afghans do. Apparently 92 Asylum seekers have broken out of the detention centre (adjacent to the Naval base on Stuart Hwy) and are sitting peacefully on the side of the intersection with banners.
Darwin!
Was surprised to see a protest on my way to work. It was effectively stopping traffic on the corner of Amy Johnson and Stuart Hwy. I didn't expect that the likely Darwin rally groups possessed the numbers or planning to get such an effective group together (their timing and placement was impeccable)....and likely they don't. But the Afghans do. Apparently 92 Asylum seekers have broken out of the detention centre (adjacent to the Naval base on Stuart Hwy) and are sitting peacefully on the side of the intersection with banners.
Darwin!