Training Log Archive: TynomiteIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Orienteering race (Bundy Forest) 43:45 [3] *** 5.5 km (7:57 / km) +110m 7:14 / km
ahr:159 max:179 spiked:13/13c shoes: North Face
Feels like a while since i've orienteered in SA. It was a pretty simple course by our most active course setter in TJ, but it was heaps of fun. The course spiralled in on itself which actually was efficient use of a small bit of map. Good fun, and i ended up in fourth place. Behind Troy, Lee and Adrian U.
Friday May 29, 2009 #
Gym (Trainer) 45:00 [4]
Did a lot of upper body work tonight. In fact nothing below the waist. I'm not used to hurting like this. Only one set i couldn't finish because my neck was aching from the set (apparently i don't know how to use my back muscles properly). Finished up with a massage to help loosen up my shoulders.
Thursday May 28, 2009 #
Cycling (Commute) 1:40:00 [1] 48.0 km (28.8 kph)
Ride to work and home again. It was chilly in the morning.
Tuesday May 26, 2009 #
Gym (Personal Trainer) 45:00 [3]
ahr:137 max:183
First session in a couple of weeks with the trainer. He was pushing me, or i was being slack, not sure. It was hard work, and a couple of set i couldn't finish. Did my first bit of work on the Rowing machine, that was good fun and i managed 1:50min/km. He told me that was fast.
Monday May 25, 2009 #
Running tempo (Hyde Park) 42:00 [3] 7.51 km (5:36 / km)
ahr:159 max:180 shoes: Asics Gel Kayano XV
Felt like a fast run, and well it was. Fastest pace i've had for quite some time. We stayed on flat gorund, opting to go north from my house instead of south east. We followed Brown Hill Creek as best as we could to Hyde Park, then cut through the back of the orphanage. Followed the train line back home again. Dared Simon and John to race the train back to my road. They made it!
Sunday May 24, 2009 #
Orienteering race (Twigham) 1:15:30 [1] 6.6 km (11:26 / km) +150m 10:16 / km
ahr:137 max:165 shoes: North Face
I took this so easy. I felt like i needed a perfect navigation race for a change. I didn't quite get there, but it surely helped walking rather then running while navigating. I loved the wlak, i loved the terrain, and i loved the course. I had a shit night sleep, but i was feeling really good walking around the course. A great weekend in Burra and a great course!
Wednesday May 13, 2009 #
Gym (Trainer) 40:00 [3]
ahr:147 max:181
Session with the Personal Trainer. It was a tough night. Lots of squats - 3 different sets infact. Some time on the abs and pecs. Push ups and then some more work on the arms. Left the session a little light headed- it was tough.
Tuesday May 12, 2009 #
Running (City) 40:00 [3]
ahr:143 max:170 shoes: Asics Gel Kayano XV
Really don't think i needed the run tonight. I was after more the social side then the running side. I slacked off when they said they were doing 200 intervals.
Haf to call the cops tonight too. There were delinquints in the old Uni Gym smashing stuff but i never got to see the cop car come and bust a cap in some asses. Isn't that how it's done? I did have to tell them how to get there though while i was running, they used my car as an attack point.
Haf to call the cops tonight too. There were delinquints in the old Uni Gym smashing stuff but i never got to see the cop car come and bust a cap in some asses. Isn't that how it's done? I did have to tell them how to get there though while i was running, they used my car as an attack point.
Monday May 11, 2009 #
Running (Torrens Park) 40:25 [3] 6.8 km (5:57 / km)
ahr:161 max:179 shoes: Asics Gel Kayano XV
I was a little unsure how this run would go tonight, since my legs are still in agony from yesterdays epic (on the Tyson scale). But once i got used to the rythm it felt pretty good. It was only Simon and I tonight since John, Fern and Jenny all had to get to meetings and ran earlier. Ran the old fashioned loop up to the Carrick Hill gate then back down. It felt fast and fun. Simon has been giving me some pointers on running technique.
Sunday May 10, 2009 #
Running long (Pioneer Womens Trail Run) 2:02:00 [4] 19.0 km (6:25 / km)
ahr:166 max:181 shoes: Asics Gel Trabuco XI
I was a little nervous at the start of this run. I haven't run this distance for a very long time. It was a cold, early and foggy morning for the start at Bridgewater. It seemed pretty clear that i was actually going to keep with the front pack since the rear pack was a bunch of slow oldies. Our pack consisted of Simon, John, Lauren, and a two Guys that fit in really well with my pace. Of course the other three did end up doing extra to keep the pack together by doubling back every so often. The climbs were no where near as confronting as i thought they'd be and before i knew i was already at the highest point. It wasn't the climb that was the painful bit of the run though. The long unrelenting decent along the mostly single track had my quads screaming, but before i knew it i was on bitumen heading down Glynburn road for the last 1.5km to Hazelwood park. It was an awesome feeling to finish and I had a great time doing it. Of course we stopped at a bakery after collecting the car from Bridgewater, though it was surprisingly dificult to find a bakery open on a Sunday morning in the hills.
Now i ache from the waist down. Snoozing on the couch is in order.
Now i ache from the waist down. Snoozing on the couch is in order.
Saturday May 9, 2009 #
Running (Clapham) 21:00 [2] 4.0 km (5:15 / km)
ahr:161 max:172 shoes: Asics Gel Kayano XV
Short run to loosen up before tomorrow. I went off too fast i think and don't think i kept the pace up there the whole time. Only really did a lap around the block. It felt pretty good.
Thursday May 7, 2009 #
Running long (Belair) 1:06:00 [3] 10.0 km (6:36 / km) +200m 6:00 / km
ahr:164 max:175 shoes: Asics Gel Trabuco XI
Was sort of expecting this run. It was awesome. This is the longest run i have done for quite some time. It was a fair old slog for me up to the top of the hill, but it was very rewarding. I was at the back of the pack the whole time, but Simon, Troy and John made sure i didn't get left too far behind. It was a bit of a challenge after a fairly active week so far. I'll also add that i did cycle to and from work today (45km all up) but if i were to post that as training I'm sure someone would give me grief.
We made plans to do the Pioneer Womens Trail Run this weekend, so i'm looking forward to doing the 19km from Bridgewater to Burnside!!!
We made plans to do the Pioneer Womens Trail Run this weekend, so i'm looking forward to doing the 19km from Bridgewater to Burnside!!!
Wednesday May 6, 2009 #
Gym (Trainer) 40:00 [3]
ahr:145 max:172 shoes: Asics Gel Kayano XV
Another night with the punishing trainer. These sessions are short but they seem to last a lifetime. In between the conversations about running shoes and me falling to my knees during squats, i think some progress was made. Turns out i'm paying money for something that the CIA would do to me for free.
I'll also add that on top of this training, i did ride to and from work on my bike today. That counts for something.
I'll also add that on top of this training, i did ride to and from work on my bike today. That counts for something.
Tuesday May 5, 2009 #
Running (Torrens Wier) 45:50 [3] 7.0 km (6:33 / km)
ahr:154 max:190 shoes: Asics Gel Kayano XV
The loop around the Torrens and then the back half of the Uni Loop.
It was a pretty cruisy pace for most of it as we were "babysitting" some of the slower runners (not me for a change) then Troy and i took off for a faster loop around the Uni Loop. I took a stumble on the unlit back section as they erected a temporary fence that wasn't there last week around the earth works. My glasses went for a fly, as did i. It was kind of dangerous since it is he darkest part of the track. Dinner at the Austral afterwards, not a bad burger really.
It was a pretty cruisy pace for most of it as we were "babysitting" some of the slower runners (not me for a change) then Troy and i took off for a faster loop around the Uni Loop. I took a stumble on the unlit back section as they erected a temporary fence that wasn't there last week around the earth works. My glasses went for a fly, as did i. It was kind of dangerous since it is he darkest part of the track. Dinner at the Austral afterwards, not a bad burger really.
Monday May 4, 2009 #
Gym (Circuit) 1:00:00 [3]
After i pushed Simon and John out of my sight (mainly because Simon was making some absurd argument about the reason I was going to the gym) I took off for the said gym. It was busy and i somehow managed to do the 20min cardio on the machines i wanted to use without too much of a wait. Then finished off in the weights room doing weights funnily enough. managed to do the majority of the sets i had planned to, though i still hate the chest presses with the bar, I feel like i'm going to strain my neck and fall over, must be doing it wrong. all up it wasn't a bad session.