Training Log Archive: SusCIn the 30 days ending Nov 30, 2012:
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| 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 | Fr | ||||||||||||||||||||||||||||||||||||||||||||||
Friday Nov 30, 2012 #
6 AM
Running warm up/down 25:00 [3]
shoes: Asics Gel1170 pairA
4 laps w/up, drills, then 6 mins w/down after ints.
Running intervals (300s) 15:48 [4] 3.2 km (4:56 / km)
shoes: Asics Gel1170 pairA
8 x 300 @ 5 k pace with 100 float.
ints: 1.20,1.24,1.25,1.23,1.25,1.23,1.24,1.23
floats: 36,34,35,34,35,35,34,34
Actual ints a bit longer as steeples in lane 1/2 plus couldn't work out which was actually the 300m mark. Running felt good, but probably going a bit quicker than 5k pace, hard to tell atm. Running fast always feels good:)Trying to be v conscious of running with hips/glutes. Set was to do 10 ints but stopped at 8 to keep it under 15 nins total (well nearly!)
HR mon being stupid for most of session so didn't record it.
ints: 1.20,1.24,1.25,1.23,1.25,1.23,1.24,1.23
floats: 36,34,35,34,35,35,34,34
Actual ints a bit longer as steeples in lane 1/2 plus couldn't work out which was actually the 300m mark. Running felt good, but probably going a bit quicker than 5k pace, hard to tell atm. Running fast always feels good:)Trying to be v conscious of running with hips/glutes. Set was to do 10 ints but stopped at 8 to keep it under 15 nins total (well nearly!)
HR mon being stupid for most of session so didn't record it.
9 AM
Cycling 25:00 [3]
off to town for TNRM workshops, plus home for a termite inspection at 3pm but they cancelled after I got home
9 PM
Strength&Conditioning (calf raises) 2:00 [3]
Thursday Nov 29, 2012 #
6 AM
Cycling 40:00 [2]
Putting out controls for an hour, then rode in to town for TNRM forum. Very much stop-start.
Cycling 40:00 [3]
From town back to Dinah Oval for O & then riding around in the dark picking up controls after O. Then home with Emily whie Zoe got fish & chips and brought it back to ours for dinner. O went fine and the big black cloud kind of kind around us instead of raining, but we could have made the course shorter, think peopple were feeling the hilliness. Also two people decided to cross the main road on the Easy course, to look at a wire fence on the other side, which was definately not where the map was indicating to go. We should have said wooden railing corner instead of fence corner I guess but really, aren't you supposed to read the map? But totally my fault for not noticing that a north line was covering up a lane of the main road at that point and making it look narrower than it really is.
Strength&Conditioning (vmo exs) 8:00 [2]
while having breakfast, with added challlenge of balancing while holding plate of toast
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Wednesday Nov 28, 2012 #
Note
Yay! Feeling pretty good again. Took about two weeks, of liquid iron twice/day. Not yet perfect as breathing still a bit puffier than it could be, but getting there. So happy, as really hate not being able to get everything out of training that I know should be possible. Now, to work on glutes/hips and really try to make R knee behave. Is v clear that vmo is not switching on, need to make it!
7 AM
Running (HR ave/max = 132/152) 31:35 [3]
shoes: Asics Gel1170 pairA
Parked at the pool and ran south to the N side of school hill, then up & down a watercourse that wasn't wet. Wanted something rough underfoot with gradient like my Berrimah lights hill, this not quite as steep or rough but ok all the same. About 15 mins on the hill, then back to the pool.
swimming 30:00 [3]
At Parap, after my run. The aim was to get stretched out on each stroke. Probably remembered about 80% of the time:) Thought I'd be tired after the run but didn't seem to be as found it pretty easy to concentrate on the strokes.
Tuesday Nov 27, 2012 #
7 AM
Strength&Conditioning (vmo strengthening) 8:00 [2]
6 PM
Running warm up/down 32:42 [3]
shoes: Asics Gel1170 pairA
At Klaus's, warm up laps on the grass with faster down the straights (16.13) before going on to the beach. Felt better than I sometimes do at the start of the session on the grass but somehow didn't feel very fluent. Warm down after beach session = 6.14 on beach + 10.15 running back to Zoe's while the boys drove around to get there. We beat them:)
Running intervals 13:31 [4]
On the sand, comfortable pace down to the stack, then hard pace coming back from the stack. Then each following one was a bit shorter than the last. <1min recov before going again.
ints: 1.59/1.33, 1.33/1.08, 1.28/.59, 1.23/.49
recovs: .47, .59, .49
HR aves out: 131,134,136,134
HR maxes back: 162,166,168,171
HR low in recov: 112,121,119
Really happy with session. Worked hard on my hard pace bits. Sand was deeper/softer than usual as no recent high tide (our crop circle from last week still partially showed on the sand) but found I could get a really good long stridy gait up if I concentrated, which would let me get away from Niamh - something I can't possibly do when running on grass against her. V physical though, HR max 171 is v high for a training session for me, only this high usually in racing.
ints: 1.59/1.33, 1.33/1.08, 1.28/.59, 1.23/.49
recovs: .47, .59, .49
HR aves out: 131,134,136,134
HR maxes back: 162,166,168,171
HR low in recov: 112,121,119
Really happy with session. Worked hard on my hard pace bits. Sand was deeper/softer than usual as no recent high tide (our crop circle from last week still partially showed on the sand) but found I could get a really good long stridy gait up if I concentrated, which would let me get away from Niamh - something I can't possibly do when running on grass against her. V physical though, HR max 171 is v high for a training session for me, only this high usually in racing.
Monday Nov 26, 2012 #
7 AM
Strength&Conditioning (vmo strengthening) 10:00 [2]
During breakfast.
7 PM
Deep Water Running 25:00 [2]
A mix of stuff, mostly in 5 min blocks, with belt to make it easy. Hips feeling stiff from yesty's ride, so did lots of stretching forward with big steps & worked on running using my butt more. Also did some little steps, & some more hurdly strides. Hips felt much better afterwards. Mozzies were annoying, had to keep hitting myself in the face. After I got in the pool I remembered I should have taken a map, but was too lazy to get out and go and get one so spent the time thinking about goals & looking forward to races etc instead.
Sunday Nov 25, 2012 #
7 AM
Cycling (HR ave/max 106/133) 1:30:00 [2]
Easy ride with Lach & Zoe (until Vanderlin Dve on way back) on Stuart Hwy bike path to Palmerston & back. A bit over it by last half hour, that's when I start to notice the seat:). Poss seat could go a bit higher, Lach reckoned I was riding a tad cramped. Dry & sunny morning.
Saturday Nov 24, 2012 #
7 AM
Running long (HR ave/max 135/151) 1:33:00 [3]
shoes: Asics Gel1170 pairA
Probably my most fun long run in NT. Headed to Litchfield with Zoe & Lach Fri after work & walked in to Walker Ck and camped overnight up the top end of the camp sites so there ready for morning running on the Tabletop track. Had brekky and started a bit after seven thirty, heading clockwise past the next campsite along and another km and a bit further as Lach reckoned there was a creek with spring to refill our bottles (familir with it from the Florence Falls rogaine) but I decided it would take too long & so we turned back at about fifty mins. Lach got water from a puddle instead. Out about 100 mins but several stops.
Beautiful terrain, lovely clear morning and not severly uncomfortable as a little breeze about in the second half when starting to warm up. Track slightly rough & rocky in parts but 99% runnable though a bit hard to pick in places as doesn't get much action at this time of year and grass starting to grow...luckily recently burnt so still short and easy to see ground. Got our shoes dewy wet. All of us got a bit tired towards the end & stopped chatting but ok once we got back, finished just before nine thirty and cooled down quickly in the pools with Lach's inflatable op shop mattresses and the food bag for company. Lazed around for several hours before packing up and heading back to car after lunch.
Successful outing and would do again! Decided much quieter to go down Fri after work (we were only campers) rather than Sat. Campsites getting busy in the arvo on our way back, passed one guy heading in towing an esky with wheels. Weather lucky for us, coolish overnight but no rain until on way home. Bought a heap of mangoes on way home, so good!
Beautiful terrain, lovely clear morning and not severly uncomfortable as a little breeze about in the second half when starting to warm up. Track slightly rough & rocky in parts but 99% runnable though a bit hard to pick in places as doesn't get much action at this time of year and grass starting to grow...luckily recently burnt so still short and easy to see ground. Got our shoes dewy wet. All of us got a bit tired towards the end & stopped chatting but ok once we got back, finished just before nine thirty and cooled down quickly in the pools with Lach's inflatable op shop mattresses and the food bag for company. Lazed around for several hours before packing up and heading back to car after lunch.
Successful outing and would do again! Decided much quieter to go down Fri after work (we were only campers) rather than Sat. Campsites getting busy in the arvo on our way back, passed one guy heading in towing an esky with wheels. Weather lucky for us, coolish overnight but no rain until on way home. Bought a heap of mangoes on way home, so good!
8 PM
Strength&Conditioning (calf raises) 2:00 [3]
Friday Nov 23, 2012 #
6 AM
Running warm up/down 22:00 [3]
shoes: Asics Gel1170 pairA
Three laps jog plus runthroughs & drills. Morning clouds raggedy & had a stormy feel but to no effect other than making it super sweaty.
Running intervals (200s) 19:00 [4]
shoes: Asics Gel1170 pairA
2 person relay for 12 laps, swapping every 200m. Recovery was walking/jogging across oval to meet partner, as they finished their 200. Paired with Bin who was taking 55 secs, good amount of recov for me but think she suffered more as she got less recov. Ran the last few laps in lane 4/5 to give her more time.
200s: 45,43,49,45,47,44,44,47,49,48,47,45
recovs: 47,49,52,52,53,56,56,54,54,56,58
HR maxes: 158,159,160,162,167,166,167,168,166,164,165
HR lows: 136,134,126,132,129,134,129,138,138,134,131
Good choice session for a humid morning (28.9/24.9), hard work but always moving so getting air flow but also lots of recov at same time. Felt fast and strong for first 2/3, tired but still strongish for last few. Very happy:)
200s: 45,43,49,45,47,44,44,47,49,48,47,45
recovs: 47,49,52,52,53,56,56,54,54,56,58
HR maxes: 158,159,160,162,167,166,167,168,166,164,165
HR lows: 136,134,126,132,129,134,129,138,138,134,131
Good choice session for a humid morning (28.9/24.9), hard work but always moving so getting air flow but also lots of recov at same time. Felt fast and strong for first 2/3, tired but still strongish for last few. Very happy:)
Thursday Nov 22, 2012 #
6 PM
Orienteering (Scatter O) 31:40 [3]
shoes: Asics Gel1170 pairA
Wet Season Series at Anula. 15/20 controls. Did I get it right? No! Although I think every route had a couple of duddish legs. Nice area as lots of parkland with big trees. Long day at work so thought I managed the run well. Think sitting in airconditioned car for 9 hours was a good thing:). HR ave/max 142/149, pretty sweaty work running.
8 PM
Strength&Conditioning (vmo strengthening) 8:00 [2]
Wednesday Nov 21, 2012 #
7 AM
Running (HR ave/max = 128/142) 30:00 [3]
shoes: Asics Gel1170 pairA
Easy jog from work to my rough track on the slope near the lights, up and down, up and down for fifteen mins, then back to work. Really enjoyed it and will try to use hill more often...good choice for a recov as too rough underfoot to go fast and the downhills let HR drop lower than if just a regular run on the flat. R calf quite sore at start (hangover from last night) but didn't notice once on the rough stuff.
Feeling heaps better than last week, esp, considering 29.2/25.0c temp/dewpt (feels like 35c) for the run. Clements Iron is a best friend!
Feeling heaps better than last week, esp, considering 29.2/25.0c temp/dewpt (feels like 35c) for the run. Clements Iron is a best friend!
3 PM
swimming 20:00 [3]
a rather blah swim at Cas pool, squeezed in before homework club. A swimming group of kids took over the lanes as i got in so it was a bit chaotic.
8 PM
Strength&Conditioning (calf raises) 2:00 [3]
Tuesday Nov 20, 2012 #
7 AM
Strength&Conditioning (vmo exs) 8:00 [2]
6 PM
Running (HR ave/max = 145/158) 16:15 [3]
shoes: Asics Gel1170 pairA
warmup, butterfly loops with short fast/med/fast/med section down the straight on each lap
Running intervals 15:00 [4]
On the sand:
7.15 mins of pack running with moving from the back of pack to front
1.13 standing recov
3.36 small pack doing daps with surge for final 40% of lap
2.04 standing recov
1.10 2 lap race
HR ave/max/low
int 1: 154/168/166
recov 1: 132/166/106
int 2: 153/164/164
recov 2: 119/164/97
int 3: 150/167/165
Gave about 90% and felt ok, had a bit more in me but thought it best to go easy as still not feeling 100% and want to avoid ending up in a heap like a week ago! HR figs quite high, but didn't actually feel high?
7.15 mins of pack running with moving from the back of pack to front
1.13 standing recov
3.36 small pack doing daps with surge for final 40% of lap
2.04 standing recov
1.10 2 lap race
HR ave/max/low
int 1: 154/168/166
recov 1: 132/166/106
int 2: 153/164/164
recov 2: 119/164/97
int 3: 150/167/165
Gave about 90% and felt ok, had a bit more in me but thought it best to go easy as still not feeling 100% and want to avoid ending up in a heap like a week ago! HR figs quite high, but didn't actually feel high?
Running (warm down & extra) 10:00 [2]
8 PM
Strength&Conditioning (calf raises) 2:00 [3]
Monday Nov 19, 2012 #
6 AM
Strength&Conditioning (vmo strengthening) 8:00 [2]
while eating breakfast
Cycling (HR ave/max = 119/140) 40:25 [3]
to work the Winnellie way, nice ride although a couple of 2 min stops and a couple of drivers with Mondayitis. Picked up a foam kickboard on the road, could be useful. Felt out of puff which means iron is playing up...should have picked that up, given how last week was. Diet has become a bit undisciplined lately, need to be more bossy with self!
9 PM
Strength&Conditioning (calf raises) 2:00 [3]
while teeth cleaning
Sunday Nov 18, 2012 #
7 AM
Cycling (HR ave/max 100?/134) 1:40:00 [3]
From Emily's with Zoe, Emily & Lach. To Trevor's block & back via Girraween & McMinns lagoons. Nice overcast morning but no rain since yesterday, Lachlan had lots of puddles to play in. Trevor not working there today, had a look at his fruit trees and then came home. Didn't exactly feel super energised, excused it due to getting up at twenty to five to take guests to airport? Ride not excessive, out about 2 hrs but had lots of stops.
v tired, nap in afternoon, laid on foam roller a bit first
v tired, nap in afternoon, laid on foam roller a bit first
C • ABC news 11
8 PM
Strength&Conditioning (calf raises) 3:00 [3]
Saturday Nov 17, 2012 #
7 AM
Deep Water Running 35:00 [2]
In the pool at home, v easy effort, took a copy of french woc map and it took the whole time to plan the legs, without even doing course (not great resolution), very intriguing course to study. Would love to know hm hours WOC course planners spend on planning the courses.
5 PM
Note
Out to Emily's for hiking photo viewing. Rubbed arches & quads with prongy octopus while looking at photos. Feet & calves v puffy today for some reason.
Thursday Nov 15, 2012 #
Note
So, we are agreed that I am not coping, am having a week of what I feel llike, recov to stay <135, interval part of interval sessions s to be <15 mins incl recovs. Good! I hate feeling crap...
6 PM
Orienteering (HR ave/max = 135/143) 32:36 [3]
shoes: Asics Gel1170 pairA
Scatter O at Nightcliff, starting from next to pool. Very hard to see a perfect best route, so think there were several all equal, my choice still evolving for first half of course. Weather not too bad as a bit of breeze. Aimed to run at HR < 135 to ensure truly at recovery effort, found this v hard to do, had to walk quite a bit at end as body warmed up. Enjoyed it lots:)
Wednesday Nov 14, 2012 #
7 AM
swimming 32:00 [3]
300 bs as pool was still crowded when I got there, then the rest free. Nice morning up here, if a bit dim.
Rode over to the Tiger Brennan side of Stuart Pk to watch the eclipse sunrise, was an upturned crescent of peachy pink as it came through the haze layer. Remarkably not a cloudy morning! Ate our mangoes watching, but too bright to look at after about 5 mins so went home. Had not taken a camera but should have.
Rode over to the Tiger Brennan side of Stuart Pk to watch the eclipse sunrise, was an upturned crescent of peachy pink as it came through the haze layer. Remarkably not a cloudy morning! Ate our mangoes watching, but too bright to look at after about 5 mins so went home. Had not taken a camera but should have.
7 PM
Running (HR ave/max = 131/145) 27:23 [3] 4.26 km (6:26 / km)
shoes: Asics Gel1170 pairA
West across to E pt road, then north to Fannie Bay and back the same way. Soft grass the whole way, felt better than last night. Was later though, so cooler and had just spent 2 hrs at HW club in airconditioning. Think part of my headache problem is due to the fact that the area where my desk is at work reaches 30c in the afternoons. Will aim to get my most thinking work done in the mornings, and use my fan more.
Tuesday Nov 13, 2012 #
9 AM
Note
massage...
6 PM
Running warm up/down 29:00 [3]
shoes: Asics Gel1170 pairA
At Klaus's, warmed up with 16.42 of short loop laps on the grass, running straights hard. Felt rather stuffed, HR ave/max 138/159, getting higher with each lap as body warmed up I reckon.
After session ran a bit on the beach and then saw Zoe in the carpark while heading for our car so ran back to her place with her where Lach picked me up. The bit with Zoe felt soooo much better than the session itself for some resaon.
After session ran a bit on the beach and then saw Zoe in the carpark while heading for our car so ran back to her place with her where Lach picked me up. The bit with Zoe felt soooo much better than the session itself for some resaon.
Running intervals 23:00 [4]
shoes: Asics Gel1170 pairA
Bleughh, didn't really enjoy tonight. Supposed to be running as a group around the loop, surging the straights, but I couldn't handle it, kept having to stop for a break after every two surges and then jump back on the group when it next came around.
ints: 2.57,1.55,1.44,1.40,1.46
recovs: .45,53,43,55
HR aves: 142,144,142,155,151
HR maxes: 160,161,162,164,162
HR lows in recovs: 117,112,132,123
Then on to the sand, four times down the beach, comfortable out/hard back, short recov then go again. First two whole way, then shortened them.
comfortable pace: 1.23,1.12,.53,.37
hard pace: .59,1.00,.40,.28
recovs: .21,.27,.22,.32
HR aves in comfortable part: 127,145,143,147
HR maxes in hard part: 154,158,159,158
HR lows in recovs: 143,144,148
Think everything felt hard because HR always high, recovs short so never cooled down at all.
ints: 2.57,1.55,1.44,1.40,1.46
recovs: .45,53,43,55
HR aves: 142,144,142,155,151
HR maxes: 160,161,162,164,162
HR lows in recovs: 117,112,132,123
Then on to the sand, four times down the beach, comfortable out/hard back, short recov then go again. First two whole way, then shortened them.
comfortable pace: 1.23,1.12,.53,.37
hard pace: .59,1.00,.40,.28
recovs: .21,.27,.22,.32
HR aves in comfortable part: 127,145,143,147
HR maxes in hard part: 154,158,159,158
HR lows in recovs: 143,144,148
Think everything felt hard because HR always high, recovs short so never cooled down at all.
Monday Nov 12, 2012 #
Note
So, the weather is getting to me finally....have been annoyed by a persistant headache since before running yesty, that was not cured with:
an afternoon nap
a dip in the pool
a night's sleep (interrupted with a noisy thunderstorm)
miso soup
chocolate
good hydration
might have got it just now with some magnesium & vit B tablets...see how we feel tomorrow. Found the following, seems sensible!
RUNNING IN THE HEAT
If you answer "no" to any of questions 1 through 6 or "yes" to question 7, Dr. Roberts advises either exercising indoors or keeping your run very short and very easy.
1. Are you acclimatized--have you been in similar temperatures during the last two weeks?
2. Are you well rested (having gotten at least seven hours of sleep last night), and have you been in cooled/air-conditioned environments for some part of the last 24 hours?
3. Are you hydrated? (If you are hydrated, your urine will be pale yellow in color. If it is dark like apple juice, you're dehydrated.)
4. Are you healthy--no recent illnesses?
5. Are you well nourished?
6. Have you avoided alcohol in the last 24 hours?
7. Are you taking medications with ephedrine or other prescription medicines that might interfere with your thermal regulation (information you can find in the literature that comes with the medication or get from a pharmacist)?
an afternoon nap
a dip in the pool
a night's sleep (interrupted with a noisy thunderstorm)
miso soup
chocolate
good hydration
might have got it just now with some magnesium & vit B tablets...see how we feel tomorrow. Found the following, seems sensible!
RUNNING IN THE HEAT
If you answer "no" to any of questions 1 through 6 or "yes" to question 7, Dr. Roberts advises either exercising indoors or keeping your run very short and very easy.
1. Are you acclimatized--have you been in similar temperatures during the last two weeks?
2. Are you well rested (having gotten at least seven hours of sleep last night), and have you been in cooled/air-conditioned environments for some part of the last 24 hours?
3. Are you hydrated? (If you are hydrated, your urine will be pale yellow in color. If it is dark like apple juice, you're dehydrated.)
4. Are you healthy--no recent illnesses?
5. Are you well nourished?
6. Have you avoided alcohol in the last 24 hours?
7. Are you taking medications with ephedrine or other prescription medicines that might interfere with your thermal regulation (information you can find in the literature that comes with the medication or get from a pharmacist)?
Sunday Nov 11, 2012 #
7 AM
Running long (28.0/23.8) 1:30:00 [3]
shoes: Adidas Kanadia TR4
Feeling rather intimidated and underenthused about running for 90mins and found first 30 mins a drag. Went down through botanic gardens and across to little Mindil and spent all of this wondering how I was going to do the whole thing but statred to enjoy it once on beach and felt more relaxed in general (think I might have been stressing about stuff including the run itself) Tide well out so ran on the beach all the way around to near Dudley Pt and then back to museum before coming home. Lots of golfballs on the beach near Peewees, thought about collecting them but I don't really have a need for them. Most were yellow. Flowering raintrees? looking awesomely speccy at the moment along the coast of East Pt, a bit surreal running at the foot of the cliffs on the sand with the mangroves bright green in the shallows on the one side and the red flowers of the rain trees sprinkling the ground on the cliff tops on my other side.
HR for each ten mins:
ave/max =
119/127
117/128
124/131
131/137
134/137
134/141
136/144
137/141
142/146
prob went up for last 15 mins as carrying a milk crate I found at the bottom of last section of cliffs. Might be handy for something:) HR aves higher than last week, but not sure I was faster and dew point lower this week also.
Came home and drank some sustagen as feeling like I am short a nutrient or two...or maybe just feeling the effects of increased training volume..hard to say!
HR for each ten mins:
ave/max =
119/127
117/128
124/131
131/137
134/137
134/141
136/144
137/141
142/146
prob went up for last 15 mins as carrying a milk crate I found at the bottom of last section of cliffs. Might be handy for something:) HR aves higher than last week, but not sure I was faster and dew point lower this week also.
Came home and drank some sustagen as feeling like I am short a nutrient or two...or maybe just feeling the effects of increased training volume..hard to say!
Saturday Nov 10, 2012 #
6 AM
Cycling (HR ave/max = 118/139) 1:32:00 [3]
Met with Bin at the Bagot Rd overpass, to do a highway bike path ride on my new bike. Not going very hard, getting used to things a bit including cleats again as haven't used for ages. Using mtb ones atm rather than buying new shoes & pedals. Nice weather, cloudy but coolish, a bit earlier than the main groups, saw them heading out on our way back in. Mostly bike felt comfy but legs def tired after, esp in odd places like outsides of shins and glutes/hip flexors due to new posture & riding with shoes.
Friday Nov 9, 2012 #
6 AM
Running warm up/down 15:00 [3]
shoes: Asics Gel1170 pairA
Several laps jog plus a game of rats & rabbits under Alex's tutelage. I was a rabbit, Belinda was a rat. She's faster than me...
Running intervals 21:46 [4] 4.66 km (4:40 / km)
shoes: Asics Gel1170 pairA
Swapped ints to Fri this week so could go to O last night...so missed Klaus's Thurs track session but replaced it with the tri club track session. But no Lee this morning so we had Alex...who adopted a Klaus style session anyway. Session was 10 mins of 500 fast/500 float, then 6 mins of 200 fast/200 float, then 3 laps of 100 fast/100 float. Bit of walk/jog recov b/w sets.
fast 500s: 2.12, 212, .35 (end of 10 mins)
float 500s: 2.32,2.32
HR aves: 137,147,154,151
HR max: 159
recov: 3.10
fast 200s: .47,.48,.47,.36 (end of 6 mins)
float 200s: 1.04,1.00,1.01
HR aves: 129,148,155,157,159,158,159
HR max: 163
recov: 5.13
fast 100s: 22,21,21,21,22,20
float 100s: 34,41,34,32,38,34
HR aves: 139,146,146,157,157,160,158,161,158,161,160
HR max: 165
enjoyed running fast on the 200s & 100s, haven't really run short & fast on the track for ages. HR def went up through session, even though all sets at similar average speed (int + float avaraged).
fast 500s: 2.12, 212, .35 (end of 10 mins)
float 500s: 2.32,2.32
HR aves: 137,147,154,151
HR max: 159
recov: 3.10
fast 200s: .47,.48,.47,.36 (end of 6 mins)
float 200s: 1.04,1.00,1.01
HR aves: 129,148,155,157,159,158,159
HR max: 163
recov: 5.13
fast 100s: 22,21,21,21,22,20
float 100s: 34,41,34,32,38,34
HR aves: 139,146,146,157,157,160,158,161,158,161,160
HR max: 165
enjoyed running fast on the 200s & 100s, haven't really run short & fast on the track for ages. HR def went up through session, even though all sets at similar average speed (int + float avaraged).
Recovery minutes 8:23 [2]
shoes: Asics Gel1170 pairA
B/w sets
Thursday Nov 8, 2012 #
6 PM
Orienteering (Wet Season Series) 28:40 [3]
shoes: Asics Gel1170 pairA
Scatter O at Jingili, 15/20 controls. Ran medium firm pace but still feeling easy, legs very happy, not so hot tonight perhaps? Think Bryan was a bit disappointed I beat him by 4 mins;) Tried to put proper effort into following good orienteering habits such as reading checkpoint numbers, descriptions, and control flow.
Lach really happy with event, excellent turn out!
Lach really happy with event, excellent turn out!
Wednesday Nov 7, 2012 #
7 AM
swimming 29:00 [3]
Before work, at Parap. Being in the pool felt awesome! Spent the time concentrating on really stretching out with each stroke & not being lazy.
6 PM
Running (HR ave/max = 132/144) 29:54 [2]
shoes: Asics Gel1170 pairA
Recovery run, parked at the supermarket in Nightcliff (had to shop after) and ran around the esplanade and out on some of the mangrove rocks as the tide was so low. Easy pace but no breeze and got really hot and sweaty on the way back, HR reflected it, woudn't go under 140. Felt good tho.
7 PM
Note
Getting heaps hungry these days, time to up the fat. Bought avocados and the most energy dense thing i could find in the chocolate bar aisle.
Tuesday Nov 6, 2012 #
6 PM
Running warm up/down 32:00 [3]
shoes: Asics Gel1170 pairA
23 mins up the top on the grass, small loop, faster on the straight. Plus a bit of jogging on the beach before & after ints on the sand.
Running 7:15 [5]
4.37 hard around the circle on the sand, holding off those behind until Klaus says it's ok to swap lead. In the medium group but were still going pretty quick as mostly guys. Think we were supposed to go to 5 mins but I couldn't hold the last lap.
Then, one lap ints (approx 30 sec), having to stay behind the leader at hard pace for approx 60-70% of the lap, followed by a sprint finish to the line once past the red bucker marker. Loads of recov, but still felt tough! Luckliy three groups, so had a couple of mins to catch breath b/w while waiting for other groups to have their turn.
ints: 32,30,31,30,35
recovs: 2.40,2.43,2.34,1.56
Really tough but short & sharp. Enjoyed it. Also noted that Kelly has a surprisingly good sprint on him.
Then, one lap ints (approx 30 sec), having to stay behind the leader at hard pace for approx 60-70% of the lap, followed by a sprint finish to the line once past the red bucker marker. Loads of recov, but still felt tough! Luckliy three groups, so had a couple of mins to catch breath b/w while waiting for other groups to have their turn.
ints: 32,30,31,30,35
recovs: 2.40,2.43,2.34,1.56
Really tough but short & sharp. Enjoyed it. Also noted that Kelly has a surprisingly good sprint on him.
Recovery minutes 13:04 [2]
b/w the sprints
Monday Nov 5, 2012 #
6 PM
swimming 10:00 [3]
feeling very sleepy so swapped to pool running & then gave up
Deep Water Running 10:00 [3]
Sunday Nov 4, 2012 #
6 AM
Running (28.0/25.7) 1:20:00 [3]
shoes: Adidas Kanadia TR4
Over to the museum and then north to the EP monsoon forest & back, going along the beach except for the cliffy bit beyond the sailing club as tide in too much. Such a sweatfest, zero breeze initially although a bit better after 7am. Very slow & easy pace, feeling kinda tired, but mostly from missing a proper sleep Fri night i think. Didn't really feel any more tired at the end than at the start. Took a split every ten min to see how HR going (higher ones on sandy sections of beach):
ave/max
113/126
126/135
128/138
127/137
126/135
134/138
133/140
133/139
afterwards had breakfast in the pool in order to cool off enough to go to TEO meeting at 9.
Glutes & legs really singing out for a decent stretch or massage...maybe tonight
ave/max
113/126
126/135
128/138
127/137
126/135
134/138
133/140
133/139
afterwards had breakfast in the pool in order to cool off enough to go to TEO meeting at 9.
Glutes & legs really singing out for a decent stretch or massage...maybe tonight
Saturday Nov 3, 2012 #
9 AM
Cycling (HR ave/max = 109/133) 1:20:00 [2]
Out to Palmerston to meet Lach at Spokes & go bike hunting....Feeling a bit unenthused as a very crap night's sleep, woke up hot after a couple of hours at 1am as had forgotten to put fan on. Felt very pre-storm. Watched lightning get closer for a couple of hours, eventually could detect thunder about 3am but took ages to get to us, then had to get up to shut windows when it finally rained after 4am & got windy and aggressive. Rain nice but supposed to be up at 5.30am to go riding with Bin so kinda had eye on the clock. But in the end we decided too wet, so went back to bed and got up after rain stopped at 7. So did ride alone, later, with it getting sunny again. Looked like everyone got decent rain this time, all way out to Palmy anyhow.
Friday Nov 2, 2012 #
7 AM
Running (HR ave/max = 122/133) 30:00 [2]
shoes: Adidas Kanadia TR4
At East Pt with Bin, took the new monsoon forest track & then came back around on the bike path. Coneniently we were both down for a 30min easy:)
Iced coffee at Cool Spot after was awesome!
Iced coffee at Cool Spot after was awesome!
7 PM
Running warm up/down 20:00 [3]
shoes: Asics Gel1170 pairA
jogging before & after 1500m, including run throughs
Running race (1500m) 5:53 [5] 1.5 km (3:55 / km)
shoes: Asics Gel1170 pairA
ave/max 161/173 felt great! Poss last lap fastest.
Thursday Nov 1, 2012 #
6 PM
Running warm up/down 24:00 [3]
shoes: Asics Gel1170 pairA
Klaus's, got there late so only had a couple of mins for warmup. Session was 700 on, 100 off for 30mins with first ten mins @ 10k pace, next at 5k pace, last at 3k pace. Used first ten as warmup, keeping eye on HR with aim to stay under 150:
700s: 3.19, 3.23, 3.24
100s: .43, .35
int HR aves: 139,148,150
int HR maxes: 147,149,154
recov HR aves: 138,148
7 mins warmdown after session, more would be better but we all had to leave so it could be locked up.
700s: 3.19, 3.23, 3.24
100s: .43, .35
int HR aves: 139,148,150
int HR maxes: 147,149,154
recov HR aves: 138,148
7 mins warmdown after session, more would be better but we all had to leave so it could be locked up.
Running intervals 16:28 [4] 3.1 km (5:19 / km)
shoes: Asics Gel1170 pairA
2 x 700 @ 5k pace with 100 walk b/w, then 2 x 700 @ 3k pace with 100 walk b/w:
ints: 3.09, 3.05, 2.54, 2.53
recovs: 1.07, 2.10, 1.10
int HR aves: 148,154,155,161
int HR maxes: 160,161,166,169
recov HR aves: 135,121,141
HR max after last int: 170
HR certainly higher at the faster speed, surprised at how good legs felt, after first ten mins of session I couldn't picture going faster with each set but it was actually really easy. Sort of like my body remembered how to do it after a while.
ints: 3.09, 3.05, 2.54, 2.53
recovs: 1.07, 2.10, 1.10
int HR aves: 148,154,155,161
int HR maxes: 160,161,166,169
recov HR aves: 135,121,141
HR max after last int: 170
HR certainly higher at the faster speed, surprised at how good legs felt, after first ten mins of session I couldn't picture going faster with each set but it was actually really easy. Sort of like my body remembered how to do it after a while.