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Training Log Archive: SusC

In the 30 days ending Nov 30, 2011:

activity

time

miles

Cycling

8:15:30

Running

7:57:21

15.6

25.1

Orienteering

2:00:00

swimming

1:45:00

stretching

1:40:00

Deep Water Running

1:20:00

Recovery minutes

17:36

Total

23:15:27

15.6

25.1

2:34

0:00

» now

Wednesday Nov 30, 2011 #

6 AM

Running 1:00:00 [3]
shoes: Asics Gel1140

Nice cool morning so made the most of it. Just an easy run but broke up with 4 x 3-4mins of stuff (3 steps on/off curb at sailing club, bounding on museum steps, running b/w the rocks @ the school and picking up & dropping off coconuts in bot gdns) here and there.

7 AM

stretching 10:00 [2]

in the park

Cycling (commute) 38:30 [3]

To work. Missed the late bus so had to ride.

Tuesday Nov 29, 2011 #

6 AM

Deep Water Running 16:00 [3]

5 mins with belt, 10 without. I am more floaty than I once was. Longer would have been nice but it got thundery so I got out.

Monday Nov 28, 2011 #

6 AM

Deep Water Running 14:00 [3]

Too hot overnight! Got in pool to cool off before work. Some running with belt, some without. Took some reading material; Lach's left over water-proof maps are great scrap paper!

Crazy dewpoints & temps, feels like was 36-37c for most of the night. 2am thunderstorms in northern suburbs but we just cooked, listening to the thunder, got just a piddly 40secs of rain like bullets on the roof.

C • High dewpoints 2

Sunday Nov 27, 2011 #

9 AM

Running 30:00 [3]
shoes: Asics Gel1160

near home, including 20 mins in the up/down alley. Took some light reading so not too boring.

stretching 10:00 [2]

in the park, after running

3 PM

swimming 10:00 [3]

cooling off

Friday Nov 25, 2011 #

5 AM

Cycling (commute) 26:00 [4]

Couldn't find my lights so was a bit late and then had to ride fast.

6 AM

Running warm up/down 15:00 [3]
shoes: Asics Gel1160

3 laps jog, 2 laps fartlek, drills. The fartlek was kinda hard by the end!

Running intervals (400s) 14:31 [4] 3.2 km (4:32 / km)
shoes: Asics Gel1160

8x400 with 30sec recov. Felt a bit off so started out slow but then got quicker.

1.56,1.57,1.52,1.49,1.48,1.46,1.45,1.44

Recovery minutes 3:32 [3]

30secs b/w the 400s

7 AM

Cycling (commute) 35:00 [3]

Track to pool. Stopped to eat my banana:)

8 AM

swimming 35:00 [3]

Way better!! Worked out about glide. Was fun:)

Tuesday Nov 22, 2011 #

7 AM

Cycling (commute) 45:00 [3]

To work. Stopped in at the post office to buy a USB.

4 PM

Cycling (commute) 45:00 [3]

Home from work. Head-windy, stopped at the sapadillo tree:)

Monday Nov 21, 2011 #

6 AM

Deep Water Running 15:00 [3]

At Parap

C • deep water running 4

swimming 20:00 [3]

Yes.

Sunday Nov 20, 2011 #

6 AM

Running 20:00 [3]
shoes: Asics Gel1140

Botanic gardens mostly and a bit in Stuart Pk. Didn't feel much like running so didn't do much.

stretching 10:00 [2]

In the park.

Saturday Nov 19, 2011 #

6 AM

Cycling 30:00 [3]

Riding around Larrakeyah checking Lachlan's control sites for WSS. Sewerage works are posing problems, esp for easy course.

Friday Nov 18, 2011 #

5 AM

Cycling (commute) 28:00 [3]

To track for 6am.

6 AM

Running warm up/down 20:00 [3]
shoes: Asics Gel1140

4 laps jog warmup + runthrus/drills, 2 laps jog warmdown.

Running intervals 16:31 [4] 4.0 km (4:08 / km)
shoes: Asics Gel1140

10 x 400m @ 5k pace, 30 sec recov
1.35,1.38,1.41,1.40,1.39,1.40,1.40,1.41,1.39,1.38

Felt ok but def got harder after about the first 4. Running by myself but Ali a bit infront. Kept the recovs to 30secs well. Probably much quicker pace than what I could actually run a 5k in right now!

Recovery minutes 4:27 [2]

9 x 30secs b/w the 400s

7 AM

Cycling (commute) 35:00 [3]

From track to Nightcliff Woollies as I really really wanted a banana, then to Parap pool. Everyone was getting detoured around the back of the racecourse, even cyclists...maybe sewerage works?

8 AM

swimming 20:00 [3]

Thinking about what I was doing, head not going under, feeling arms pulling. Lovely empty pool.

stretching 10:00 [2]

In the water while watching how other people swim...

Thursday Nov 17, 2011 #

6 AM

Running 12:00 [3]

Stuart Pk, very short, just to have run before tomorrow.

8 AM

stretching 20:00 [2]

Sneaked it in at work;)

Wednesday Nov 16, 2011 #

6 AM

Deep Water Running 35:00 [3]

Parap, trying to stretch legs properly thru the water, not just succumbing to the resistance. Felt in the way a bit as squad training in half the lanes so regular swimmers in rec lanes.

swimming 20:00 [3]

After the running. Crowds dissipated, was very nice.

Tuesday Nov 15, 2011 #

7 AM

Cycling (commute) 39:00 [3]

To work, the Winnellie way

5 PM

Cycling (commute) 39:00 [3]

Home from work, Stuart Hwy.

Sunday Nov 13, 2011 #

8 AM

Orienteering long (score event) 1:19:00 [3]
shoes: Asics Gel1140

Mindil Bch/Botanic Gardens, supposed to be a score event but treated it more like scatter as predicted that I had time to get all the controls. Maybe not the best route though, Lach ten mins quicker.

12 PM

Cycling (commute) 1:15:00 [3]

Rode to the event and then on to town for new shoes, then out to Juli's at Nightclif and back as had to discuss most improved.

Friday Nov 11, 2011 #

5 AM

Cycling (commute) 1:00:00 [3]

To track for 6am, then home from Nightcliff after having brekky with Bin after running. Went past the book exchange....

6 AM

Running warm up/down 20:00 [3]
shoes: Asics Gel1140

3 laps w/up, 2 w/down, runthrus + drills

Running 12:05 [3] 3.1 km (3:54 / km)
shoes: Asics Gel1140

6 x 200 with 20sec recov, 1 x 1k with 1 min recov, 4 x 200 with 20 sec recov:
45,46,46,46,46,47,4.21,47,47,47,47
(recovs: 21,19,19,20,22,29,1.26,21,20,20)

supposed to be:
200s @ 90-95%
1k @ 3k pace

short session but didn't feel easy...haven't done fast stuff for ages but was an ok one to start with

Recovery minutes 4:37 [3]

B/w the 200s/1k

Thursday Nov 10, 2011 #

6 PM

Orienteering (scatter) 41:00 [3]
shoes: Brooks Defyance

Wet Season Series event #1, Nightcliff. Helped for a while and then it got quiet so everyone said I should go for a run. Chose to get 17/20, not sure I did it the best way! Everyone seemed pretty happy with how things went. Plaxy & Marj did a really good job on rego. Good weather was a blessing, given how rainy the rest of the day had tried to be.

Tuesday Nov 8, 2011 #

7 AM

Running 12:00 [3]
shoes: Brooks Defyance

Yet another morning of early storms. Stormy at home so thought I might still run at work but it got stormy when I got there so I chickened. Don't mind the rain but there is a guy at the farm who was struck by lightning and now his voice is funny...I don't want to end up like him.

6 PM

Running long 1:00:00 [3]
shoes: Asics Gel1140

Felt like I needed something to look forward to so went to the botanic gardens, to get some inspiration from the community garden plots. But first did 20 mins on the rainforest steps Came home via birdsong gully.

Monday Nov 7, 2011 #

9 PM

stretching 40:00 [2]

Lots of foam roller fun. A whole album's worth of Dido!

Sunday Nov 6, 2011 #

6 AM

Running long 1:02:00 [3] 10.8 km (5:44 / km)
shoes: Asics Gel1140

From Emily & Duncan's: Makhara, Watler, Hicks, Girraween Rds return. Nice & quiet, just me and the birds:). Quite flat out there.

Friday Nov 4, 2011 #

5 AM

Running long 1:10:00 [3]
shoes: Asics Gel1140

Out to the track (approx 50 mins) and then several laps of warmup plus runthrus/drills

6 AM

Running intervals 18:14 [4] 4.0 km (4:34 / km)
shoes: Asics Gel1140

10 x 400, 30sec recov. Supposed to be 5k pace. Paced Kate, which felt about right for me too atm.

1.52,1.49,1.50,1.49,1.44,1.50,1.49,1.50,1.51,1.50
30,34,34,37,44,38,32,39,35

Recovs got a bit long...timing them was Kate's department:) Distances not exact, runnng in lanes 2-5.

Recovery minutes 5:00 [2]

Wednesday Nov 2, 2011 #

6 AM

Running 35:00 [3]
shoes: Asics Gel1140

Up and down the lane with the hill, opposite the school...actually, the first 20mins was walking coz my legs didn't feel awake...

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