Training Log Archive: TynomiteIn the 31 days ending Mar 31, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||
Tuesday Mar 31, 2009 #
Running (Brown Hill Creek) 43:50 [3] 7.0 km (6:16 / km)
ahr:157 max:182 shoes: Asic Kayano XIII
An evening run with Michael A. It was nice for a change for someone to tell me to slow down. Not that Michael is slow, but his HR zones seem to fit in very nicely with mine, so a slower run in the 60-70% zone it was to be. It was good to have a chat and a run.
Monday Mar 30, 2009 #
Gym 45:00 [3]
ahr:138 max:168
This was my first real session on my own. The Cardio was pretty easy, and felt like a breeze, but then i had to hit the weights room. I found that i could do 1 set of each of the excercises advised, but after that i felt pretty crappy. Probably wasn't resting enough after each set. I guess it was the first time and it was to be expected.
Sunday Mar 29, 2009 #
Orienteering (Belair) 1:02:08 [3] ** 6.7 km (9:16 / km)
ahr:160 max:178 spiked:13/13c shoes: Asics Gel Trabuco XI
This was pretty good. I started feeling a little tentative but got into the swing of things especially when there were good looking young ladies on the tracks ahead of me. I think they were bushwalkers but they saw me more than once. The first half of the course was definately for me since it had plenty of route choice and a degree of fine navigation. I even had some stiff competition by Dave N who i caught up to and since i was making better route choices saw for a lot of the course up until #9 where the course turned to a running race. However i kept my margin ahead of Dave by 20sec which made me feel pretty good. All in all it felt like an honest days work, pity though i had to spoil it all by having to go to the office in the afternoon. I don't like work very much.
Saturday Mar 28, 2009 #
Orienteering (Pewsey Vale Sprint) 45:00 [3] 3.1 km (14:31 / km)
shoes: Asics Gel Trabuco XI
This was my only activity i could so at the Arrows camp since i decided to do my washing (3 loads) and sleep in on Saturday. Since that is the only day of the week i really get to sleep in. So i convienently met the rest of the team at Williamstown Bakery, where Simon ventured into the shop not once but three times. I however only went in once - and didn't buy any bakery goods.
So the activity was awesome though the heat really slowed everyone down. The constant noise from the bushes kept sounding like snakes, luckily none were seen by me. The sprint was set up as a ~3.5km butterfly sprint on a 1:5000 map. I found it quite tough to maintain any direction control and i was constantly upto 10 degrees of my leg, which wasn't helping since i wasn't able to read the features as fast as they were appearing on the map. Not that i was running that fast, it has been a while since i've orienteered in the bush, and add the 1:5000 map it was nicely confusing. We all picked up tapes on the way back to our water bottles and i of course got the easy 3 since they know i am slow and whinge. Thanks to John for a great little sprint.
So the activity was awesome though the heat really slowed everyone down. The constant noise from the bushes kept sounding like snakes, luckily none were seen by me. The sprint was set up as a ~3.5km butterfly sprint on a 1:5000 map. I found it quite tough to maintain any direction control and i was constantly upto 10 degrees of my leg, which wasn't helping since i wasn't able to read the features as fast as they were appearing on the map. Not that i was running that fast, it has been a while since i've orienteered in the bush, and add the 1:5000 map it was nicely confusing. We all picked up tapes on the way back to our water bottles and i of course got the easy 3 since they know i am slow and whinge. Thanks to John for a great little sprint.
Friday Mar 27, 2009 #
Gym (Personal Trainer) 45:00 [3]
Well I have succumb to paying a Personal Trainer to help me git fit, and lose some weight. Ben my trainer (makes me sound like a horse) has got me doing a 20 cardio session followed by 25 minutes in the weights room doing, well, weights. I can tell i am going to be in a whole world of pain from now on, but it looks promising all the same.
Thursday Mar 26, 2009 #
Running (Belair) 42:00 [3] 6.9 km (6:05 / km)
shoes: Asics Gel Trabuco XI
This was a lot of fun. Simon, Fern, Troy an of us had I were in the A team tonight. Everyone of us had a razor sharp wit and some pretty quick legs. Well by my standard. I think the golf course puns were the most fun.
Tuesday Mar 24, 2009 #
Running (South Parklands) 37:50 [3] 6.0 km (6:18 / km)
ahr:161 max:170 shoes: Asic Kayano XIII
Ran with Michael Ashforth. It was going to be a leisurely pace, but it appears that Micky isn't as un-fit as he made out. Went to the South Parklands and tackled the traffic and the rain. After the odour of corned beef enticed me into the Ashforth House. Pity it was time for me to go to Grandma's - no corned beef for me.
Monday Mar 23, 2009 #
Running (Brown Hill Creek) 42:20 [3] 7.0 km (6:03 / km)
ahr:159 max:172 shoes: Asic Kayano XIII
I was looking forward to this run this arvo, which is more that can be said for Simon. I was trying to lift my knees (10kg each) up more while i ran to try and get a better style. It seemed to work a bit. I kept up with the pack for he majority of the run which was good for a change. Even had enough energy to lift the pace at the end to lead the pack p the last bit of Grange Road. It did require some dodgy rail crossing though.
Curry after for dinner was sensational. Beef Korma, Lamb Rogan Josh and Butter Chicken made for a perfect end of the day.
Curry after for dinner was sensational. Beef Korma, Lamb Rogan Josh and Butter Chicken made for a perfect end of the day.
Sunday Mar 22, 2009 #
Orienteering race (Narrenyerri Hills) 1:02:45 [3] *** 5.7 km (11:01 / km)
ahr:151 max:176 spiked:19/21c shoes: Asics Gel Trabuco XI
IT was a nice morning for a fly. So I took mum up for a cheating fly over the map before the run. Didn't see any controls, but saw lots of bunting and people parking. Mum even enjoyed the 70 degree bank turns i decided to make over the map.
As for the actual orienteering afterwards, the flying didn't really help much. It takes the steepness of the terrain out of perspective totally. Yes there were hills to climb. I did well to keep up with John Lyon, though once i finally passed him i made a bad error on a short leg which i ignored John Lyon when he caught me up and gave away the control. I should've ran to where he was instead of trying to work it out for myself. Nevertheless i passed him again and blitzed all the controls on the North of the road.
Even took home a win from the M21as class. Quite happy.
As for the actual orienteering afterwards, the flying didn't really help much. It takes the steepness of the terrain out of perspective totally. Yes there were hills to climb. I did well to keep up with John Lyon, though once i finally passed him i made a bad error on a short leg which i ignored John Lyon when he caught me up and gave away the control. I should've ran to where he was instead of trying to work it out for myself. Nevertheless i passed him again and blitzed all the controls on the North of the road.
Even took home a win from the M21as class. Quite happy.
Saturday Mar 21, 2009 #
Orienteering race (Keithcott Farm Sprint) 28:25 [3] **** 3.1 km (9:10 / km)
ahr:165 max:183 spiked:20/20c shoes: Asic Kayano XIII
Acted like a fat old fart in the sprint and competed not as an elite. Also saving about $10 i think. It was good fun, though rather humid and hot. Hills seemed hard, but the navigation was great. Don't think i made any silly route choices. It was lots of fun.
Opted out of the Middle distance in the arvo though, was a little too tired and feeling weak after the sprint. Also, i just knew if i went out on the course, the whole park would've been evacated because of the apparently neighbouring fire. That's just my luck. So in fact i did everyone a favour.
Opted out of the Middle distance in the arvo though, was a little too tired and feeling weak after the sprint. Also, i just knew if i went out on the course, the whole park would've been evacated because of the apparently neighbouring fire. That's just my luck. So in fact i did everyone a favour.
Thursday Mar 19, 2009 #
Running (Belair) 50:00 [3] 6.32 km (7:55 / km)
shoes: Asic Kayano XIII
Evening run in Belair with Fern and Troy. I thought this was going to be exactly what I needed after work, but it appeared that I completely forgot how to run. I was a good loop. The best thing about Belair is you can alwzays find a different loop to do every week.
Tuesday Mar 17, 2009 #
Running hills (Morialta) 51:00 [3] 6.6 km (7:44 / km)
ahr:170 max:180 shoes: Asics Gel Trabuco XI
First time in ages taht i climbed to Deep View. Pity everyone else decided to do a different loop, so i was on my lonesome. Oh Well. It was going to be that way anyway. Tried again not to over stress the ticker, so there was some walking up hills, but since i was pushing 170 avg HR it would appear the walking didn't make a difference to the effort put in. Dinner at the Tower Hotel after. Though they didn't accept my free schooner of Pale Ale card i won a last Tuesday (from a different pub).
Monday Mar 16, 2009 #
Running (Brown Hill Creek) 45:00 [3] 6.8 km (6:37 / km)
ahr:159 max:173 shoes: Asic Kayano XIII
Felt surprisingly chipper after a 9 hour drive from Apollo Bay. So when John and Simon rocked up on my porch I actually felt like going for a run. We only did a smallish loop, but it was at the patented "Tyson Pace" which worked for me. Came home and made a mango smoothie and a whole lot of pasta and sauce. While Fern did something similar - minus the mango smoothie.
Thursday Mar 12, 2009 #
Running (Belair) 50:00 [3] 7.1 km (7:03 / km)
shoes: Asics Gel Trabuco XI
Good fun run around most of the fat stuff at Belair. Troy was running late so i waited for him. He did have a shiny new car to show off though, jealous.
Monday Mar 9, 2009 #
Running (Lynton Station) 38:00 [3] 5.7 km (6:40 / km)
ahr:165 max:176 shoes: Asic Kayano XIII
Had planned to go to the gym, but when we got there the door was locked, lights off, and nobody appeared to be there. Stupid public holidays. So Troy and I took off on a jog to Lynton station. Found it hard to exert myself but not over exert myself on the up hills. Is that possible on up hills?
Sunday Mar 8, 2009 #
Note
Finally a day of rest. Though i did spend the day tidying up my navigation endorsement for the Jabiru. Neil my flight instructor wasn't even terse wth me. It was a bit of a slanging match trying to out wit each other on Adelaide Hills knowledge...
I passed despite being a smart arse.
I passed despite being a smart arse.
Saturday Mar 7, 2009 #
Rogaine long (Gawler Minigaine) 3:30:00 [3] 21.0 km (10:00 / km)
shoes: Asic Kayano XIII
First Rogaine since i became known as snakebait. Had a whole lot of fun, and it was great to be rogaining with John L again. Gawler was a surprisingly good venue for the event. Saw a lot of the town and felt pretty good the whole time. Couldn't convince John that he needed to do the extra 80pts that was seeming so close.
Friday Mar 6, 2009 #
Gym (weights) 45:00 [3]
Early stint at the gym. Really early. Not sure Troy was too happy that i had t leave at 0645 to get ready for work, either that or he was pissed off that i actually agreed to a 0600 workout.
Thursday Mar 5, 2009 #
Running (Belair) 45:00 [3] 6.8 km (6:37 / km)
ahr:162 max:173 shoes: Asics Gel Trabuco XI
Tried to follow the pack for a while but lost prety soon after the streching table. Found Scott who had lost the pack too, so we ran together without the pack. The pack was then found running back towards us. Then the pack passed and lost us again. So we touched the fire hydrant and ran back. Decorated Simon's car with green streamers since he was in the pack.
Wednesday Mar 4, 2009 #
Gym (Circuit) 1:00:00 [3]
Doing some upper body work for at the gym. then some time in the pool, sauna and spa. It wasn't a bad workout. I'm sure i won't be able to lift my arms tomorrow.
Tuesday Mar 3, 2009 #
Running (Morialta) 53:50 [3] 4.5 km (11:58 / km)
ahr:122 max:163 shoes: Asics Gel Trabuco XI
Run / Walk to the top of first fall with Claire, Ken and Bec. It was good fun, and haven't caught up with that bunch for a while. May have pissed off Troy a bit as he expected me to run up deep view so he could do it slowly.... hehehe and he thinks i'm the stupid one.
Monday Mar 2, 2009 #
Gym (Weights) 1:00:00 [3]
First ever gym session.
Went for a warm up run and then straight to the weights room. Luckily Troy was on hand to teach me how not to get caught in the machines. It was pretty good, even though i was petrified.
Went for a warm up run and then straight to the weights room. Luckily Troy was on hand to teach me how not to get caught in the machines. It was pretty good, even though i was petrified.
Sunday Mar 1, 2009 #
Orienteering (Rocky Paddock Training) 32:10 [3] 3.0 km (10:43 / km)
ahr:160 max:221 shoes: Asics Gel Trabuco XI
It was my first bush "race" in ages. Everything felt great, except on the last leg where my heart sarted palpatating and reached 220 and with me at nothing but a walking pace. Second incident like this, and i don't like it. Bakery was good.