Training Log Archive: SusC

Fun day with Zoe, went op shopping, bought dresses for $1 and chopped them in to skirts. Creative side had a day out and was very happy:)

3 laps, run throughs + drills. Track a bit empty this morning, people must be recovering from last weekend. Got Zoe out on the track though!

4x200,2x400,1x800,2x400,4x200 @ 3 k pace, 30 secs recov b/w every int
ints:49,47,46,47,1.40,1.37,3.18,1.38,1.38,49,47,48,47.

Running fast still feels unco and like technique is poor, but tried to keep reminding self to drop shoulders and stay straight. Probably some core exs would help! Felt ok at end, just a bit hungry.

the 30 secs b/w ints. 30secs was feeling very short by the end!

250 free, 250 breast. Tried to feel the balance in the water, that Vicki was talking about at track this morning. Balance? Ha ha.

This felt really nice, stretching out the legs... so expert at doing it without a floaty belt now. Was remebering how I used to sink and drown. Feeling smug:)

off to work...whee!

Home from work, after the day cooled. Bit of a breeze.

the knee on the bed one

In the deep fog, around on the grass at the dam at work.

at my desk before work

Got there early so did 5 mins by myself, then laps on Klaus's loop on the grass with faster bits after red buckets. Found the grass a bit of a struggle actually. But beach fun. Warm down was running in water up the beach & back. Super Ayers Rock sunset.

5 short laps of sandbar edge/water, running the sand easily and the shallow water faster. Absolutely love the shallow water running! Went pretty hard on them and definately tired by the last couple.

With Zoe, to/from hers to Nightcliff pool. Felt very ordinary going there but actually much better after the swim. Tried the no socks thing, was fine.

Alternate laps of faster free/recovery breastroke. Saw Steve at pool, had forgotten that is his hang out.

Super stretch before bed.

Spent the morning watching Bin & Kate on the long course at Lake Bennett. The tri people are crazy, must have been 36c on the run easily, with no shade. Kate did 4:30...and still looked ok at the end.

To/from lake Alex for tri prep session.

in/out of water a few times. Geez that's a salty lake! Made drink bottle water taste positively sweet after.

A morning of jobs, down to Lake Bennett in arvo. Weather has cranked up a few degrees...felt stuffed without doing anything.

sore roof of mouth since last weekend, also suspect ulcers on back of throat...a bit weird, maybe just stress & crap diet of of last month catching up with me? The rest of me doesn't feel sick, but from experience know that I show my stress in my mouth.... Will take multi vitamin & vit B for a week to see what happens.

several laps jog, plus drill type things on back straight

8 x 300, 100 float. Was supposed to be 200 float but I didn't pay enough attention & didn't hear that bit. Aimed for 3k pace, felt a bit out of touch with myself at first but enjoyed it after the first couple. Good bed time stretch last night helped although some muscles sore from quad bike yesterday.

ints: 74,76,76,76,76,78,74,75
recovs: 36,32,32,32,33,35,33,35

2 x 300m with Bin, plus 200 float

at Casuarina, trying to get comfortable with swimming again, then last couple of laps tried looking ahead to see where going.

In Charles Darwin NP, mtb tracks, before work

at desk, before doing proper work

proper ouchy stretch before bed

squeezed in at Casuarina before Hoework club

laps on the grass with faster between the red buckets.

4 x in the water, down to the stack easyish and back a bit harder.
3.43, 3.32, 3.35, 3.52
recovs 50-55sec.

Fast running felt just awkward tonight, but got to start somewhere...!

To work. Got extremely foggy around Berrimah. Even had fog in my eyelashes and front of bike all wet when got to work.

home from work...definately no fog now!

Tossing up a long run but also feeling like I could use more sleep so just ran over to the school, along Mindil and as far as heritage precinct. Included 5min sections each of in/out through rocks, up/down the shallow stairs, back/forth thru railings, & on beach. Walked home via slope at back of golfcourse to check out any interesting features but very slow in there and really shouldn't ever put controls in there.

Thanks/NT NOL post mortem brekky at Cool Spot, went for a while but no-one seemed too scared from the weekend so that was good!

Need to move around more, so a toss up between skipping & pool running....but couldn't think of anywhere quiet and secluded to skip so the pool won.

Warm up = 4 laps jog plus drills/fast bits on the back straight
warmdown = 2 x 1200m with Bin (6.13, 6.00) plus one lap jog b/w
Bin definately faster than four months ago.

200,400,600,800,1k with 30 sec recov. Taking it very easy as first track for many weeks...can't believe it's now 4 weeks since WOC & high time to get into training again, where did the time go?

desk stretches

home from work

Zipped to work through Winnellie, running a bit late so road busier than normal. Still felt safe though, vehicles all well behaved at t-junctions.

Group run with Jim, Jenny, Fern, Tyson & Lachlan over to Fannie Bay to collect Tyson's compass from Susi's, then across to the coast & down along the foot of the cliffs to Mindil Beach and home through the botanic gardens. Beautiful dry season weather!

Breakfast at Cool Spot with orienteers including Tracy, then Military musuem. Think I'm a bit tired....!

Set up near start and operated it from 8 until 8.45am, then pulled most things in and headed to assembly. Runners from far start course 6 already finishing! Finishing runners seemed happy, also those finishing at far finish according to Lachlan who was toing & froing between assembly and far start/finish with ute transporting things and people wanting rides. Sent up some tea in a drink bottle & cake to Jeffa and Zoe manning the far start/finish. Went back to near start to start Nico Tremblay and Oscar as both wanted to run a second course, Nico's dad offered to shadow Oscar which was a smart idea. Got ready for presentations around 10.30am as most people in and Lach's transport service complete with all course 7 & 8 runners returned with no dnfs, yay! Whipped through presentations (in no particular order, whoops) with Blair saying a few nice words about various things at the end, then over to rego to coordinate control collection. Totally staggered by number of offers of help for control collection, people patiently waited while I muddled through allocating something to every group of volunteers. Left with nothing to collect myself:) Afterwards had second throughts about having sent the Luders to the most northern hard controls having only just begun short hard courses in the bush but they eventually came back, with controls, at same time as Lynn & Kevin so turned out perfectly in the end. Controls all in by before 2pm, a fantastic collection effort by all (Robbie, Nicolsons, Catherine L, Daveys, Scowns, Crossatos, the New Caledonians, and Tim H. in addition to Luders/Lynn/Kevin). Meanwhile everything got pulled down and truck packed somehow by Andrew, Maureen, Adam, Julian & the Saunders, also Duncan & Emily for a bit, while Zoe, Jenny & Catherine dealt with toilets. Zoe & Lach back to far start to look for (& find) missing radio, then Jenny & Lach back to far start at very end of pack up to walk out for last uncollected water kegs. Everything accomplished by 2.30pm, unbelievable! Home by 4pm after awesome banana paddle pop at Acacia store and truck unpacked by 4.30pm, sweet!

Pretty stuffed but also feeling very rewarded for the effort we put in as many people came up and said really nice & appreciative things about the weekend. Really good to know that we got things close to the mark in terms of giving people a good time up here:)

Putting out stands/flags/units for Mod/Easy/Very Easy courses for Sat/Sun events. Got started 1hr later than I hoped due to putting out O signs (with Emily's help) so then tried to hurry & carry too much and kept forgetting things (hammer, then reflectors) which I had to go back for and didn't really enjoy the job tbh! First lot took ages but then Zoe & Lach helped with my second lot which was wonderful because I was a bit over it. Zoe did reflectors for the creek crossings, then we taped one more VE leg and set up chute for the near start for tomorrow and pegged maps for Lachlan's night NOL clothesline. Everything running pretty smoothly although got passed a note from Speedy asking us to move the parking for tomorrow because track across swamp starting to go soft so then spent another hr visiting Speedy for good PR and writing signs to alert people to the fact that they'd have a longer walk to assembly tomorrow. No-one complained which was nice. Missed seeing the score event start but watched all the night races and had a tiny bit of sit-down time with the dinner...food amazingly good! Arena a bit dusty but otherwise very nice looking and flood lights did excellent job:) To bed after moving 2 controls from hard to very easy locations for tomorrow.

Event: Northern Territory Championships and National League Races
 

NT NOL Sprint. Easy job on rego for me:)

Putting out 2/3 of the SI units at Lok Cabay and checking the other 1/3 that Adrian had done. John & Zoe worked on the toilets, they look good!

From Geminex in Winnellie, on little tracks in Charles Darwin NP with Jenny. Forest looking rather naked from a recent burn.

C • Big event 2

Better get back to running....through Ludmilla, up to Nightcliff and a bit on the esplanade. Reward = Nightcliff markets with Zoe & Lach for breakfast:)

on the seat

Taping routes for kiddies.

Putting out heavy stands at Lok Cabay...

to work the Winnellie way

home