Training Log Archive: SusCIn the 31 days ending May 31, 2013:
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Friday May 31, 2013 #
6 PM
Running 30:22 [3]
ahr:134 max:146 shoes: Saucony Progrid Guide 6
Over to East Pt Rd and north, turning around at 15 mins. Looked like it had rained, ground wet. This was this morning's recov run that I didn't do because got carried away tidying downstairs. Feeling very sleepy both before and after the run.
9 PM
Strength&Conditioning (vmo ex) 2:00 [2]
Thursday May 30, 2013 #
6 AM
Deep Water Running 10:00 [3]
No belt, cold, had to launch myself in. But then very nice, and couldn't believe ten mins were up already. Technique without belt much improved.
6 PM
Running warm up/down 22:42 [3]
shoes: Saucony Progrid Guide 6
7 mins jog warm up, plus running out to Bagot Rd along McMillans, with pack on, to catch the bus home after. (Lach had the ute at Chinese, Paul has the blue car). Stomach still feeling a bit ordinary.
Running intervals 13:42 [4] 2.8 km (4:54 / km)
shoes: Saucony Progrid Guide 6
City-Surf pace, 1 lap to pretend we were starting, then continuous laps 300 on/100 recov. Supposed to do 15 mins and then stop once we felt 'good'. Energy ok but stomach feeling off after a few laps, so did the bare minimum. (Lunch at 4.45pm partly to blame!)
400: 1.46
300s: 1.20,1.23,1.24,1.24,1.24,1.25
100s: 35,36,35,35,37,39
running in lane 3.
HR aves in range 150-153, max 155.
400: 1.46
300s: 1.20,1.23,1.24,1.24,1.24,1.25
100s: 35,36,35,35,37,39
running in lane 3.
HR aves in range 150-153, max 155.
10 PM
Strength&Conditioning (vmo ex) 2:00 [2]
Wednesday May 29, 2013 #
6 AM
swimming 30:00 [3]
7 AM
Running 6:00 [3]
running for the bus after swimming....
6 PM
Cycling (commute) 35:00 [3]
hHme from our old work, where we still leave work vehicles - getting dark early these days! Stuck to easier gears & higher cadence.
9 PM
Strength&Conditioning (vmo ex) 2:00 [2]
Tuesday May 28, 2013 #
7 AM
Deep Water Running 10:00 [4]
Before work, no belt, cold in water at first but then felt good. Really trying to use hips and stomach, not quads.
6 PM
Running warm up/down 19:00 [4]
shoes: Saucony Progrid Guide 6
bucket loop on grass as warm up laps, with at least 1/3 of loop done as a surge each lap
Running 7:20 [3]
shoes: Saucony Progrid Guide 6
Comfortable pace down to the bridge - spent the first half trying to run on forefeet
Running 5:42 [5] 1.34 km (4:15 / km)
shoes: Saucony Progrid Guide 6
Coming back from bridge, building pace, then really hard from the bottom of slope all the way home.
Felt great tonight, body felt all aligned and happy, could feel everything working together, nothing stiff or tight. Finally having beautiful dry season weather was probably part of it;).
Felt great tonight, body felt all aligned and happy, could feel everything working together, nothing stiff or tight. Finally having beautiful dry season weather was probably part of it;).
9 PM
Strength&Conditioning (vmo exs) 6:00 [2]
Monday May 27, 2013 #
6 AM
Cycling (commute) 40:00 [3]
To old office, to pick up work car. Great fun trying to organise ourselves around three different work locations...especially on a Monday morning, when you have to send about 6 separate texts to different people to work out who is going to be where, doing what and needing what vehicle. Just stupid. Maybe we should all ask for work mobiles.
9 PM
Strength&Conditioning (vmo exs) 4:00 [2]
on bus & while teeth cleaning
Sunday May 26, 2013 #
9 AM
Orienteering 58:12 [3] 6.9 km (8:26 / km)
shoes: Adidas Kanadia TR4
Long course at Mitchells Creek, set by Andrew. Mix of track running and bush, mostly runnable although slowing to walk around creek itself. Took cross country routes where possible, but actually quicker to go around in some cases. Enjoyed the run, but legs not fresh enough to do it hard. Had wanted to ride home, but was getting short on time before Russian lesson so didn't.
9 PM
Strength&Conditioning (vmo exs) 2:00 [2]
Saturday May 25, 2013 #
Note
walked the 6hr northern suburbs metrogaine in the afternoon with Em, Dunc & Lach.
8 AM
Running long 1:50:00 [3]
shoes: Saucony Progrid Guide 6
A sort of long run, up to Lee Point area from home, where would meet Lach. Was rather bitsy, as I stopped for 17 mins at the Groove Café because Kate & Bin were there and then the end of it had several stops because of going to the left over water bottle in the bush from the training two weekends ago, and then stopping at the car to look for a map that I thought Lach would leave there for me, having a chat to the Defence vehicle driving through (which told me I shouldn't be in there but that wasn't new news to me) and then finding the boys looking for flags (and them being lost - I knew where the flags were but didn't even have a map - ha!). Ran off to retrieve a flag and then came back to them, then we all sort of walked around in the forest for another hour getting the rest of the flags. It was actually fun this time (Didn't even log going there as training two weeks ago as couldn't think of much nice to say about it, even though Lach had gone to lots of work to prepare a hand drawn map and put out mini flags etc). This time no mozzies, no wasp stings (although did detect one nest) and the dry season breeze even reached the forest floor. Could enjoy the Enchanted Forest-y-ness of it and was fun running off to find flags and beating the boys to them:)
Friday May 24, 2013 #
Note
Helicopter Survey, Daly & Finniss
Note
Busy Week, tired now, but went well.
Thursday May 23, 2013 #
Note
Helicopter Survey, Daly & Finniss
6 AM
Running warm up/down 12:24 [3]
shoes: Saucony Progrid Guide 6
on gravel road next to Sand Palms
Running intervals 16:40 [1]
shoes: Saucony Progrid Guide 6
5 x short (20sec?)4 x longer (90 sec) slight incline, on gravel road.
jog recovs (approx. 2 mins on the longer ones)
quite sweaty.
jog recovs (approx. 2 mins on the longer ones)
quite sweaty.
Wednesday May 22, 2013 #
Note
Helicopter Survey, Daly & Finniss
Tuesday May 21, 2013 #
Note
Helicopter Survey, Daly & Finniss
6 AM
Running 10:00 [3]
shoes: Saucony Progrid Guide 6
little bit of running around on the mowed field where the chopper was
Skipping 10:00 [3]
shoes: Saucony Progrid Guide 6
Think this was 4 x 2 mins, running skipping up and down the track in the semi dark.
Recovery minutes 2:00 [3]
Monday May 20, 2013 #
Note
Helicopter Survey, Daly & Finniss
Sunday May 19, 2013 #
7 AM
Cycling 1:00:05 [3] 26.0 km (2:19 / km)
With Zoe, out to Katherine gorge. Gently up hill for most of it with good verge. No traffic to begin with but then got all the vehicles heading out to the gorge for the 9am cruise. Pleasant morning, beaut colours in the soil, grasses, rocks and tree trunks, a little bit flinders rangers-y.
Tried to have a milkshake when we got there but the service was slowwww and they were out of icecream so ended up with some self serve Splices.
Tried to have a milkshake when we got there but the service was slowwww and they were out of icecream so ended up with some self serve Splices.
9 AM
Cycling 59:00 [3] 26.0 km (2:16 / km)
Return trip, with net down hill:) A bit breezy towards the end.
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Saturday May 18, 2013 #
7 AM
Running long 1:40:00 [3]
shoes: Saucony Progrid Guide 6
From Zoe's, in Katherine, with a sketchy1:15,000 map of contours and some tracks, fences and rocky bits. Headed north for a bit to take a road east to the top of a hill, but it was the water works and the hill top was all fenced and keep-outy. Backtracked to the road and got chased by a dog on the way, went back towards the hospital a little and took the next track heading east, which was a powerline track. Turned to the north at an intersection, taking me back up to the original fenced hilltop, which was still fenced although no cameras on this side. My map showed a track heading south east from the east end of the fenced bit so I went through the bush to try to get around to the track - which turned out to be an internal bitumen road reading up to another fenced hilltop. That fence had a track against it, so took the track around that enclosure and picked up the road on the other side of the enclosure, which took me down to yet another fenced compound, now on flatter land. Then I thought I should sort of turn around so took a dirt road back towards town, detouring a bit on a side track to look for some rocks that were on my map, but decided they were too far in to the bush, so turned around and crossed over the dirt road. Ended up back at my intersection on the powerline track and took it back to the hospital, with a last short loop around the cemetery to make 1hr 40.
Kind of fun exploring, except for the dog, and I got hungry and tired in the last half hour. Used Zoe's water belt which was actually really good, and didn't do any of that stupid slopping around business that a lot of belts used to.
Kind of fun exploring, except for the dog, and I got hungry and tired in the last half hour. Used Zoe's water belt which was actually really good, and didn't do any of that stupid slopping around business that a lot of belts used to.
Friday May 17, 2013 #
6 AM
Running warm up/down 19:00 [3]
shoes: Saucony Progrid Guide 6
Including run thrus & drills, running late so only fitted in one lap jog first, 2 laps cool down with Pippa after.
Running intervals 19:09 [4] 4.8 km (3:59 / km)
shoes: Saucony Progrid Guide 6
Similar to last week but easier as all 30 sec recovs this week.
6 x 200 @ just under 5k pace: 49,48,47,47,47,46
6 x 400 @ 10k pace: 1.44,1.39,1.40,1.42,1.40,1.39
6 x 200 @ faster than first lot: 45,44,45,45,44,43
Had company for the 400s onwards, a big guy without a watch using me for timing, which was good as it made me pay attention to running speed rather than drifting off. Happy with session, didn't feel as hard as last week, only started to feel hard at around the second to last 200.
Met Bin for coffee after and got the run down on her and Kate's Ironman two weeks ago. So proud of them both, but Bin especially, in 13.20 something, with a windy ride. Can probably attribute making two WOC teams to her and Zoe, between them, they're just the kind of friends you need, and training with them is great.
6 x 200 @ just under 5k pace: 49,48,47,47,47,46
6 x 400 @ 10k pace: 1.44,1.39,1.40,1.42,1.40,1.39
6 x 200 @ faster than first lot: 45,44,45,45,44,43
Had company for the 400s onwards, a big guy without a watch using me for timing, which was good as it made me pay attention to running speed rather than drifting off. Happy with session, didn't feel as hard as last week, only started to feel hard at around the second to last 200.
Met Bin for coffee after and got the run down on her and Kate's Ironman two weeks ago. So proud of them both, but Bin especially, in 13.20 something, with a windy ride. Can probably attribute making two WOC teams to her and Zoe, between them, they're just the kind of friends you need, and training with them is great.
Recovery minutes 8:21 [2]
shoes: Saucony Progrid Guide 6
Thursday May 16, 2013 #
Note
Well.
Time to think how best to prepare for WOC. This is what I wrote on the plane on the way home last year from Switzerland:
running speed ok compared to other girls
need to improve technique to match speed
poor execution of legs when going too fast in the middle, but at other times had the brake on and things went ok
very fine line b/w ok speed and too fast
need to judge distance better at speed - pace count? esp on flat track & down hill
need to practice keeping compass direction at speed
control flow good
practice seeing grey underpass areas when running in sprints
still need to practice plan & bang as still looking at map lots mid leg
practice running through junky ground and running hard in low vis situations as slowing down is not useful
practice running stop start in junk & on hills - in O the rhythm of running is often broken up, so get used to this
Practice running at 100% for short bits of time - need this for sprint
If you want to run the relay, need to be able to run 100% and map read at same time
keep muscles stretched & loosened. Hold stretches 3 mins, do illiopsoas 3 times/day. Stand on foot while teeth brushing.
Time to think how best to prepare for WOC. This is what I wrote on the plane on the way home last year from Switzerland:
running speed ok compared to other girls
need to improve technique to match speed
poor execution of legs when going too fast in the middle, but at other times had the brake on and things went ok
very fine line b/w ok speed and too fast
need to judge distance better at speed - pace count? esp on flat track & down hill
need to practice keeping compass direction at speed
control flow good
practice seeing grey underpass areas when running in sprints
still need to practice plan & bang as still looking at map lots mid leg
practice running through junky ground and running hard in low vis situations as slowing down is not useful
practice running stop start in junk & on hills - in O the rhythm of running is often broken up, so get used to this
Practice running at 100% for short bits of time - need this for sprint
If you want to run the relay, need to be able to run 100% and map read at same time
keep muscles stretched & loosened. Hold stretches 3 mins, do illiopsoas 3 times/day. Stand on foot while teeth brushing.
C • One foot 10
6 AM
Running (commute) 30:00 [3]
shoes: Saucony Progrid Guide 6
Part of way to work, with pack. Legs not fresh, so decided to cut it off at half and hour and walk/take bus. Also very sweaty today. With being so busy and moving to new work venue, has been very hard to figure out & stick to routines, so was feeling a bit gloomy. Spent the commute trying to focus on all the good things to look forward to in the next few months, rather than the never ending supply of hurdles that seem to keep popping up atm.
7 PM
Deep Water Running 32:00 [3]
10 mins w up/down, then 20 mins of drill usual type stuff although changed one of them to be more of a hurdling stride - def more flexible on L side than R. Also def using my glutes heaps now, v happy about that, as much less tiring than relying on quads.
Deep Water Running 4:00 [4]
egg/b, first half of each minute easy, second half harder.
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Wednesday May 15, 2013 #
7 AM
Running warm up/down 17:00 [3]
shoes: Saucony Progrid Guide 6
Bottom of birdsong gully to Mindil, return. Plus the 30 sec jogs b/w ints.
core stuff 13:00 [4]
shoes: Saucony Progrid Guide 6
2 x 2 mins over raised up curb (running 2 steps, hop over, 2 steps etc)
2 x 2 mins step ups on curb
2 x 1 mins side to side over railing (2 steps, hop over, 2 steps)
3 x 1 min step ups on railing
30 sec jog recov b/w each
2 x 2 mins step ups on curb
2 x 1 mins side to side over railing (2 steps, hop over, 2 steps)
3 x 1 min step ups on railing
30 sec jog recov b/w each
9 PM
Strength&Conditioning (calf raises) 2:00 [3]
Tuesday May 14, 2013 #
7 AM
swimming 29:00 [3]
Before work, with visiting Qld entomologist. Bit dry seasony thismorning!
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Monday May 13, 2013 #
7 AM
Running 20:00 [3]
shoes: Saucony Progrid Guide 6
A little bit of exploring my new work place surroundings for training potential....at least it is slightly hillier out there, and there's an underpass to run through rather than crossing the road.
6 PM
Running 27:00 [3]
shoes: Saucony Progrid Guide 6
Little bit more running with Duncan, Lach & Zoe, in to Bayview and then turned around as running short on time & oomph.
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Sunday May 12, 2013 #
9 AM
Cycling 1:00:00 [3]
To Andrew's in Palmerston, for working bee and club meeting. Bit of a head wind. Got lots done at the bee! Had wanted to do long ride beforehand but had a puncture to mend which took ages and was unsuccessful anyway so had to take a new tube and had no time left for the ride.
5 PM
Cycling 57:00 [3]
Home from Palmerston, with a little bit of tail wind, which was lovely. Tush is sore now.
9 PM
Strength&Conditioning (calf raises) 2:00 [3]
Saturday May 11, 2013 #
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Friday May 10, 2013 #
6 AM
Running warm up/down 25:00 [3]
shoes: Saucony Progrid Guide 6
3 laps jog w/up, run throughs etc, 2 laps jog w/down after
Running intervals 21:57 [5] 5.2 km (4:13 / km)
shoes: Saucony Progrid Guide 6
Geez, toughest session ever!
5 x 200 @ 3k pace, 20 sec recovs (45,47,47,47,48)
4 x 800 @ 10k pace, 30 sec recovs (3.28,3.24,3.28,3.29)
2 x 200 @ 3k pace, 20 sec recovs (43,46,45,46,44)
800s felt the best, out of everything, 200s felt awful, was dead after the first five. Couldn't really find the right stride it seemed. Did the second batch of 200s focussing on faster steps as legs too stuffed to do anything else, but they were actually faster. How about that. Took 30 secs recov in each transition from 200s to 800s and back to 200s - too bad if that was cheating!
Distances slightly longer as running in lane 2.
5 x 200 @ 3k pace, 20 sec recovs (45,47,47,47,48)
4 x 800 @ 10k pace, 30 sec recovs (3.28,3.24,3.28,3.29)
2 x 200 @ 3k pace, 20 sec recovs (43,46,45,46,44)
800s felt the best, out of everything, 200s felt awful, was dead after the first five. Couldn't really find the right stride it seemed. Did the second batch of 200s focussing on faster steps as legs too stuffed to do anything else, but they were actually faster. How about that. Took 30 secs recov in each transition from 200s to 800s and back to 200s - too bad if that was cheating!
Distances slightly longer as running in lane 2.
Recovery minutes 4:36 [3]
Heart rate effort still a 4 or 5 really!
7 AM
swimming 31:00 [3]
On way home, after intervals. Was a bit hungry as still not had breakfast but figured I'd better swim now or it wouldn't happen at all. Water beautifully cool, relaxing & refreshing:)
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Thursday May 9, 2013 #
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Debated going to the track for ints but really wasn't enthused so put it off to Fri. Spent ages on the floor with the foam roller, and still need to do more. Tried to plank but those muscles were not cooperative. Challenge fail already!
Wednesday May 8, 2013 #
7 PM
Deep Water Running 35:00 [3]
The usual, 5 min w/up, 20 mins drills, 5 mins e/b, 5 mins w/down.
Strength&Conditioning (plank) 3:45 [3]
following Bridget's challenge and then I am going to have a flat stomach;)
10 PM
Strength&Conditioning (calf raises) 2:00 [3]
Tuesday May 7, 2013 #
6 PM
Running warm up/down 27:00 [3]
shoes: Saucony Progrid Guide 6
On the uni loop, plus run throughs, plus a bit of time spent jumping over bushes waiting for things to start. 9 mins w/down, running all on toes.
Running intervals 19:00 [4] 3.5 km (5:26 / km)
shoes: Saucony Progrid Guide 6
6 x 200 with 200 jog recov:
ints: 48, 48, 45, 49, 46, 47
recovs: 1.08,1.02,1.08,1.10,1.34,1.43
then 3 x 200 hard with 200 walk recov:
ints: 40,40,40
recovs: 2.30,2.28
Didn't want to do that much but also now do want to incorporate a bit of weekly fast stuff.
ints: 48, 48, 45, 49, 46, 47
recovs: 1.08,1.02,1.08,1.10,1.34,1.43
then 3 x 200 hard with 200 walk recov:
ints: 40,40,40
recovs: 2.30,2.28
Didn't want to do that much but also now do want to incorporate a bit of weekly fast stuff.
Monday May 6, 2013 #
Note
Heaps of walking today. From Jenny's to mum & dad's, to Marion, to Blackwood/Hawthorndene. Rogaine training can start now WOC trials are over:). Front muscles in shins a bit sore from the weekend, but legs not stiff - very nice not taking a 4 hour flight last night:).
6 PM
Running 34:00 [3]
shoes: Saucony Progrid Guide 6
From F& T's in Hawthorndene in the dark, with the Arrows. Yeah! Turner's ave down to Frank Smith Pk and back through the pines. Legs & hills said hellloooo to each other.
Sunday May 5, 2013 #
10 AM
Orienteering race (WOC trials long) 1:23:15 [5] 10.2 km (8:10 / km) +340m 7:00 / km
shoes: VJ Bold
Bobyan. Hadn't run here before (except on 2002 Aus Champs rogaine), quite like more open bits of the '89 Badja area - some open grassy areas, forest largely good vis, but slow in places with rocks & fallen timber. Legs feeling sore on the sides (ITB?) and didn't have a top speed so was a bit of a slog, but made sure I kept pushing, esp on transport legs (about 4 of them). Just small bits of time wasted: not a good approach to #4, wanted to come low to miss greener veg and then climb into control circle but ended up in thicker stuff, contouring in to circle. Not much made sense on the way, but luckily had about the right line and found it anyway - but was slow & junky. 5-6, going up the hill tried to make sure I wasn't pulled too far to R, as knew we (Jenny & Rachel here) needed to be on L side of spur, but was still too far inside the tree line, away from the rocky bit with the high pt adjacent. Did the next few ok, had a bit of trouble going where I wanted 10 -11 as fallen timber really pushing me around - bailed from original approach to scoot up gully and around knoll and ended going straight, but got hesitant. Then should have bailed wide to L through open to get back to pivot but instead took on the forest to go a bit more straight. Second loop of pivot ok although dropped some height 13-14. Did 16 well, fastest girls split I think. Back at pivot for transport leg to 18, I wanted to run S down grassy gully but it was too grassy so had to cut through more to E, not efficient and bubble in compass made keeping direction confusing and had to go deliberately past big features that were slightly out of the way - lost a min on this leg.
Overall fairly happy, but did feel like I should have been quicker if legs not so sore. Ran most of it alone, although was good to have Rachel there between 5 and 10. She then disappeared and popped up only right at # 18 again.
Overall fairly happy, but did feel like I should have been quicker if legs not so sore. Ran most of it alone, although was good to have Rachel there between 5 and 10. She then disappeared and popped up only right at # 18 again.
Saturday May 4, 2013 #
7 AM
Running 10:00 [2]
shoes: Saucony Progrid Guide 6
little easy jog and stretch across road from hotel
10 AM
Orienteering race (WOC trials Sprint) 20:34 [5] 3.0 km (6:51 / km)
shoes: Saucony Progrid Guide 6
CSIRO Black Mountain. Quite detailed in some areas and bush section around 1,2,3 lowish vis, aim was just to get these ones without wasting too much time. Was a bit wide 1-2 which didn't need to be as embankment behind control was good catching feature. In to buildings area after 3, think I went the wrong side on some of the L vs R legs, eg 4-5 and 5-6. Lost a few seconds at 8, until I saw the control in the fernery, 9-10 better to run on the W side of the buildings as less detail to read, did not interpret that could have approached 11 through an underpass (def quicker to do so), also zig-zagged 11-12, crossing over line unintentionally. 12-16 did well, map change ok, 18-19 chose to take the less thinking option to S side of llong building and come to control from behind but pretty sure this slower. 19-20 was awkward leg, 20-21 was being lazy and should have gone straight up hill from 20. Lots of little bits of time lost, but obviously other people had more issues. Enjoyed course & very happy with 3rd (equal to Jas). Nice way to start a trials weekend, which I typically find daunting.
Running warm up/down 20:00 [3]
shoes: Saucony Progrid Guide 6
2 PM
Orienteering race (WOC trials Middle) 49:26 [5] 5.4 km (9:09 / km) +130m 8:10 / km
shoes: VJ Bold
Orroral Tracking Station. Lovely autumn afternoon up high, mountains looking like cardboard cut-outs! Mmmm. Terrain kind of tough because junky (very Vanessa-y). Not my strong point but tried to smash my way around anyway. Probably ran a bit too straight initially, through prickles etc - better to go wide around some bits of scrub & then adjust direction. Small bits of time lost here and there, Main ones were: on 7, too high coming off track bend and checked out boulder in patch of green first, a bit chaotic 9-10, running past 3 to know where I was, on purpose, but then not making sense of control from there, hitting barerock to L of 14 but mistaking it for the one to R, so running left and then realising I had been at the hard-to-see-on-map bit and was now running away from control. Also other little misses, not seeing the rather faded flags at times, and running past things that were hard to see in the shadows. All up could maybe have been 3 mins max quicker at best, so ok with result.
Running warm up/down 20:00 [3]
shoes: VJ Bold
Friday May 3, 2013 #
8 PM
stretching 10:00 [2]
b/w flights, stretching and running 4 reps of short flight of stairs
Wednesday May 1, 2013 #
7 AM
Running 21:00 [3]
shoes: Saucony Progrid Guide 6
Went to the new 'lab' early, ran around on the road verge outside police station opposite. Did some short intervals but not much as legs felt tired.
2 x 250m: 68,65
4 x 100m: 25,22,22,21
2 x 250m: 68,65
4 x 100m: 25,22,22,21