Training Log Archive: SusCIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Note
hiking Baroalba area, down a waterfall & back to car
Friday Dec 30, 2011 #
Note
hiking Baroalba area, easy walking day
Thursday Dec 29, 2011 #
Note
hiking Baroalba area, secret side trip day
Wednesday Dec 28, 2011 #
Note
hiking Baroalba area. lots of rock art today.
Tuesday Dec 27, 2011 #
6 AM
Running 20:00 [3]
shoes: Brooks Defyance
Short run on tracks from Emily & Duncan's. Off to Kakadu today, after all. Raining lots further south but we should be ok.
Running 20:00 [3]
shoes: Brooks Defyance
on tracks from Emily & Duncan's
off to Kakadu today!
off to Kakadu today!
1 PM
Note
hiking Baroalba area. Weather misty and way cooler than it ought to be. Camped on flat rocks near a big rock shelter.
Monday Dec 26, 2011 #
7 AM
Running long 1:28:00 [3] 14.0 km (6:17 / km)
shoes: Asics Gel1160 pairB
An anticlockwise loop of town: school, Mindil Bch, Nurse's walk, Larrakeyah, Doctors Gully, Esplanade, Deckchair, wharf area & home along TB drive. Not too hot as a pleasant breeze near the sea for most of the run. V quiet out, except for garbage trucks. I saw 6.
9 AM
stretching 13:00 [2]
in the park after running
Saturday Dec 24, 2011 #
Note
Tidying outside for cyclone, everything quite neat now. Looks like no hiking in Kakadu for us. Devising back-up plans....
5 PM
Deep Water Running intervals 25:40 [4]
6 x 4 mins on, 20 secs off, no belt. Quite like pool running this way, HR stays fairly low, but muscles say it's not easy. Effort is reminiscent of running through blueberries, marshes or seaweed...
Deep Water Running warm up/down 5:00 [3]
Bit of easy jogging with the belt on
Wednesday Dec 21, 2011 #
6 AM
Deep Water Running intervals 25:40 [4]
6 x 4 mins on, 20 secs off, no belt
Deep Water Running warm up/down 10:00 [3]
At the end with belt on. Trying to use my butt more. Felt so easy after not having the belt on!
5 PM
Cycling (commute) 38:00 [3]
Home from work. Tash found my bike lock key in her car:) Got home with perfect timing ahead of a storm.
Tuesday Dec 20, 2011 #
Note
Went to ride home from work but couldn't find my bike lock key....
Monday Dec 19, 2011 #
6 AM
Running 50:30 [3] 7.8 km (6:28 / km)
shoes: Asics Gel1160
To the trailer boat club and then on the beach to the start of the East Pt peninsular near Lake Alex, then back the same way so my legs would be the same length. Really nice cool weather.
7 AM
Cycling (commute) 41:00 [3]
to work
stretching 10:00 [2]
in the park after running
8 PM
stretching (foam roller) 15:00 [2]
Sunday Dec 18, 2011 #
6 AM
Deep Water Running 15:00 [3]
with belt, easy
Saturday Dec 17, 2011 #
6 AM
Running long 1:42:00 [3]
shoes: Asics Gel1160
From home to Charles Darwin NP (via some bushy bits of the road verge), around on the mtb tracks for a bit then back to home. Comparatively not too sticky this morning so made the most of it. Not running in the sun really until coming back from the park along Tiger Brennan. Body felt quite happy....must have been all the visualizing yesterday! Or the fact that it was only 25 c.
7 AM
stretching 10:00 [2]
in the park after run, too sweaty to come inside straight away anyway
Friday Dec 16, 2011 #
5 AM
Cycling (commute) 29:00 [3]
To track. Not in such a rush finally.
6 AM
Running warm up/down 15:00 [3]
Several laps w/up plus runthrus & drills
Running intervals (200s/fartlek) 16:09 [3] 2.9 km (5:34 / km)
shoes: Asics Gel1160
10 x 200 with Bin, 100 jog recov.
52,52,57,56,55,53,53,52,52,52
recovs: 47,42,47,44,50,46,46,53,58
Bin did well, just died in the last couple of recovs. Took one recov as a drinks break.
Then we went for coffee so was an easy day:)
Physio says my knee caps are to the outer edges of my knees & that is where my weight bearing is (& making crunches). Confirmed by extra growth where tight tendon? attaches to bone on outside. Have some easy exercise to do. Also need to tilt hips more level (chosen posture is tilted forward). Physio thinks I am not aware of my butt muscles but I should learn to use them more apparently to make life easier for hip flexors.
Spent ages lying on the floor in the afternoon trying to stretch iliopsoas using visualisation. My conditioning for dance book (yes, I know I am no dancer but the diagrams were way better than in any of the running books so i bought it anyway) suggests that levelling your pelvis by relying on engaging the gluteals takes flexibilty away from the hips (because the gluteals are hip extensors, and oppose hip flexion) and makes the iliacus shorter and the psoas major weaker, which doesn't help in the long run.... Intriguing!
52,52,57,56,55,53,53,52,52,52
recovs: 47,42,47,44,50,46,46,53,58
Bin did well, just died in the last couple of recovs. Took one recov as a drinks break.
Then we went for coffee so was an easy day:)
Physio says my knee caps are to the outer edges of my knees & that is where my weight bearing is (& making crunches). Confirmed by extra growth where tight tendon? attaches to bone on outside. Have some easy exercise to do. Also need to tilt hips more level (chosen posture is tilted forward). Physio thinks I am not aware of my butt muscles but I should learn to use them more apparently to make life easier for hip flexors.
Spent ages lying on the floor in the afternoon trying to stretch iliopsoas using visualisation. My conditioning for dance book (yes, I know I am no dancer but the diagrams were way better than in any of the running books so i bought it anyway) suggests that levelling your pelvis by relying on engaging the gluteals takes flexibilty away from the hips (because the gluteals are hip extensors, and oppose hip flexion) and makes the iliacus shorter and the psoas major weaker, which doesn't help in the long run.... Intriguing!
Thursday Dec 15, 2011 #
6 AM
Running 35:10 [3] 6.47 km (5:26 / km)
shoes: Asics Gel1160
Lovely cool morning. (Well, 25.5C:)) Stuart Pk and Dinah Bch road. Legs started out feeling ugh but soon felt good. HR quite high though, 138 - 162.
7 AM
stretching 10:00 [2]
in the park after running
Tuesday Dec 13, 2011 #
6 AM
Deep Water Running 21:00 [4]
7 x 3 mins no belt, 20 secs break b/w. Trying long strides to stretch out legs & hips. Think I got frog eggs in my hair.
Recovery minutes 2:00 [2]
b/w the 3 mins
6 PM
Recovery minutes 1:00 [2]
Deep Water Running 12:00 [4]
4 x 3 mins like this morning. Figure it's too yuck for real running these days.
8 PM
stretching (foam roller) 5:00 [3]
Monday Dec 12, 2011 #
6 AM
Running 29:00 [3]
shoes: Asics Gel1160
School & Bot Gdns, legs feel terrible, my fault for not stretching for ages.
stretching 13:00 [2]
after running, in the park
7 AM
Cycling (commute) 38:00 [3]
to work - too late for the bus
5 PM
Cycling (commute) 40:00 [3]
Home from work. So nice and cool after storms today:)
8 PM
stretching (foam roller) 5:00 [3]
Saturday Dec 10, 2011 #
4 PM
Cycling 45:00 [3]
to nightcliff and back for Harry's 1st birthday
Friday Dec 9, 2011 #
5 AM
Cycling (commute) 26:00 [4]
to track
6 AM
Running 35:00 [3]
2 laps w/up, runthrus, drills, 10 x 300 with 100 walk b/w. Ran with Bin as wasn't feeling up for anything too radical. Sore tummy when running this week and don't feel like drinking water but want liquidy things all the same. Suspect related to running long on Sunday, but poss not the run itself, rather maybe salts have got out of line.
7 AM
Cycling (commute) 34:00 [3]
Home from track via the pool.
8 AM
swimming 40:00 [3]
At Parap. Enjoyed it.
Thursday Dec 8, 2011 #
5 PM
Orienteering (Jingili scatter) 31:50 [3]
shoes: Asics Gel1140
17 controls. Pretty much a jog, didn't seem to have a go-faster speed. Didn't do the planning particularly well at all either. Michael whipped me by 5 mins....can't wait until he and Lach run against each other;)
Last of the Wet Season Series events tonight. Although timing doesn't suit everyone think they have been good fun for a certain niche of the orienteers. Actually, it is probably mostly the niche of people who don't mind running or who are wanting to get fitter. Having them weekly has really made it lots easier for people to improve in navigation, too.
Last of the Wet Season Series events tonight. Although timing doesn't suit everyone think they have been good fun for a certain niche of the orienteers. Actually, it is probably mostly the niche of people who don't mind running or who are wanting to get fitter. Having them weekly has really made it lots easier for people to improve in navigation, too.
7 PM
Cycling 30:00 [3]
Picking up controls, by bike. That bike has put out/collected a lot of plate controls. Maybe I should built a special box to put on it. I usually hang them across my chest but it gets uncomfortable and awkward to ride after about six.
Wednesday Dec 7, 2011 #
7 AM
Deep Water Running 9:00 [4]
3 x 3mins without belt, 20 secs recov b/w. No time for more.
Tuesday Dec 6, 2011 #
6 AM
swimming 35:00 [3]
At Parap. Water very warm. Saw Bin, Tuesdays must be tri training.
Monday Dec 5, 2011 #
7 AM
Cycling (commute) 40:00 [3]
To work as I missed the bus. Think the microwave clock is not ahead of time anymore, as missed it last week as well.
Sunday Dec 4, 2011 #
7 AM
Running long 1:31:40 [3]
shoes: Asics Gel1160
Felt a bit weird from lots of rich food at xmas work party last night so thought running would sort it out. Only intended a little one but after running Fannie Bay streets for 20 mins got to the trailer boat club and saw the tide was way way out so opportune for getting around the bottom of the cliffs. Went around East & Dudley on the sand & rocks and came back on the overgrown mangrove edge track to get to Lake Alex. Not v fast at all but felt ok. Saw Moni on her bike and said hi.
Friday Dec 2, 2011 #
Note
Am really enjoying stacking training to match available time & to suit weather. Is so good to not have to run off to work on Fridays! Lovely cool morning today.
5 AM
Cycling (commute) 26:00 [4]
to track...running late, as usual.
6 AM
Running warm up/down 15:00 [3]
shoes: Asics Gel1160
2 laps jog, run throughs, drills, 1 lap warm down
Running intervals (800s) 17:11 [4] 4.0 km (4:18 / km)
shoes: Asics Gel1140
5 x 800m @ 5k pace, 45 secs recov
ints: 3.26,3.25,3.28,3.27,3.25
running in lanes 2/3
ints: 3.26,3.25,3.28,3.27,3.25
running in lanes 2/3
Recovery minutes 3:00 [2]
b/w the 800s
7 AM
Cycling (commute) 35:00 [3]
to pool via Bunnings (bought a jerusalem artichoke and sweetcorn seeds)
8 AM
swimming 35:00 [3]
At Parap. So empty! Swimming suddenly got faster:) I can feel what the water is doing now.
Thursday Dec 1, 2011 #
5 PM
Cycling (commute) 28:00 [3]
From work to Malak for WSS.
Orienteering 33:10 [4] 6.5 km (5:06 / km)
shoes: Asics Gel1140
17 controls scatter at the Malak event. Didn't plan at all before running off so then had to think up all sorts of alternative ways to make my loop efficient. Ended up with a big back-track in the middle where I came close to the start again but despite that it seemed quick over all. Just pipped the other 17 control participant:).