Training Log Archive: TynomiteIn the 31 days ending May 31, 2014:
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| 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 | We | Th | Fr | Sa | |||||||||||||||||||||
Saturday May 31, 2014 #
7 AM
Running long 1:38:42 14.56 km (6:47 / km) +352m 6:03 / km
ahr:146 max:164
7:23 AM. Hawthorndene.
Burned 1228 calories.
Belair NP Long Run
Troy joined me at roughly 7am for a long run in the park. This made it much more palatable with the cool weather and drizzling rain. I felt a lot less fatigued towards the end than i did when i did a similar run 3 weeks ago, so training must mean i'm improving. Made a couple of variations to the route from three weeks ago to off some variety. It was pretty good fun.
Burned 1228 calories.
Belair NP Long Run
Troy joined me at roughly 7am for a long run in the park. This made it much more palatable with the cool weather and drizzling rain. I felt a lot less fatigued towards the end than i did when i did a similar run 3 weeks ago, so training must mean i'm improving. Made a couple of variations to the route from three weeks ago to off some variety. It was pretty good fun.
Thursday May 29, 2014 #
6 PM
Running 36:32 6.1 km (5:59 / km) +190m 5:11 / km
ahr:140 max:156
6:43 PM. Belair NP.
Burned 573 calories.
Stairs Loop
Short run with the crew, we broke into two packs at Long Gully - those who were super enthused, and then the rest of us (me included). Nice weather out with lots of temperature changes along the way.
Burned 573 calories.
Stairs Loop
Short run with the crew, we broke into two packs at Long Gully - those who were super enthused, and then the rest of us (me included). Nice weather out with lots of temperature changes along the way.
Tuesday May 27, 2014 #
5 PM
Running warm up/down 11:44 2.36 km (4:58 / km) +156m 3:44 / km
ahr:151 max:161
5:58 PM. North Adelaide. Temperature: 15.7 °C
Burned 223 calories.
Warm up lap
This was a warm up lap
Burned 223 calories.
Warm up lap
This was a warm up lap
Running intervals 10:32 2.18 km (4:50 / km) +156m 3:34 / km
ahr:166 max:176
6:12 PM. North Adelaide. Temperature: 15.7 °C
Burned 205 calories.
400s
4x 400m, 200m recovery.
Not an amazing effort, but 400's feel tougher than 200's. Will keep trying! Annoying track hoggers tonight.
Burned 205 calories.
400s
4x 400m, 200m recovery.
Not an amazing effort, but 400's feel tougher than 200's. Will keep trying! Annoying track hoggers tonight.
Running warm up/down 12:42 2.09 km (6:05 / km) +156m 4:26 / km
ahr:152 max:175
6:22 PM. North Adelaide. Temperature: 15.5 °C
Burned 196 calories.
Cool down lap
This was the cool down lap
Burned 196 calories.
Cool down lap
This was the cool down lap
Monday May 26, 2014 #
6 PM
Running 33:52 6.02 km (5:38 / km) +192m 4:51 / km
ahr:150 max:173
6:40 PM. Hawthorndene. Temperature: 15.0 °C
Burned 569 calories.
Monday Run
Jenny was the only other to show up for Monday run. It was raining, so we were super brave and went out in the soggy evening to splish along the roads. It was pretty good fun actually, and a little faster than traditional, so it felt worth the effort. I think training is starting to pay off again.
Burned 569 calories.
Monday Run
Jenny was the only other to show up for Monday run. It was raining, so we were super brave and went out in the soggy evening to splish along the roads. It was pretty good fun actually, and a little faster than traditional, so it felt worth the effort. I think training is starting to pay off again.
Sunday May 25, 2014 #
Event: Kuitpo Forest event
9 AM
Orienteering race (Long) 1:25:41 ** 10.13 km (8:28 / km) +466m 6:53 / km
ahr:138 max:151 spiked:16/17c
9:40 AM. Kuitpo. Temperature: 15.9 °C
Burned 794 calories.
Harvey Road Minor Event Course: 1 8.9 km 220 m
Ended up being an unexpected nice morning in the forest. The weather was perfect, and the club was pretty well organised without much help on the computers from me (Chris F is learning, and doing a great job). I opted for the long course, as i knew it was going to be pretty simplified orienteering and a fair bit of track running. Des set a reasonably good course for his first effort, but i had to advise him that sending us into that green crap at #16 is ill-advised and probably detracted from my overall impression of the course. He agreed and understood. But i think i under empasised how green and crap it was: Ruhi passed me between 14 and 15 and then lead out of sight into 16 via the dam, where i went head on into the green. I finished my course without seeing Ruhi again. I sat down at the computers to help out with some problems, and 5 minutes later - Ruhi appeared. He got completely trapped in that green crap - I did too, but not to the same degree apparently. I heard similar stories of those who approached 16 from the dam getting even more tangled up than us that tackled it head on. There was controversy over a few control sites, but some of them look to be more inaccurate mapping than inaccruate control placement. So well done Tjuringa!
Burned 794 calories.
Harvey Road Minor Event Course: 1 8.9 km 220 m
Ended up being an unexpected nice morning in the forest. The weather was perfect, and the club was pretty well organised without much help on the computers from me (Chris F is learning, and doing a great job). I opted for the long course, as i knew it was going to be pretty simplified orienteering and a fair bit of track running. Des set a reasonably good course for his first effort, but i had to advise him that sending us into that green crap at #16 is ill-advised and probably detracted from my overall impression of the course. He agreed and understood. But i think i under empasised how green and crap it was: Ruhi passed me between 14 and 15 and then lead out of sight into 16 via the dam, where i went head on into the green. I finished my course without seeing Ruhi again. I sat down at the computers to help out with some problems, and 5 minutes later - Ruhi appeared. He got completely trapped in that green crap - I did too, but not to the same degree apparently. I heard similar stories of those who approached 16 from the dam getting even more tangled up than us that tackled it head on. There was controversy over a few control sites, but some of them look to be more inaccurate mapping than inaccruate control placement. So well done Tjuringa!
Saturday May 24, 2014 #
4 PM
Running 47:18 7.41 km (6:23 / km) +215m 5:34 / km
ahr:143 max:164
4:26 PM. Clapham. Temperature: 21.4 °C
Burned 699 calories.
Practice Perambulator Run
Karl was dying for me to go running with him so he could show off how much fitter than me he is. But Angus wanted to come too. So it turned into a Pram Run. Angus said he wanted me to push the pram, so I had to say yes, and Angus showed me which way to go. The way we had to go was up hill. We passed Kara and Ron Smernik on the way up the hill, and Kara couldn't work out why i was pushing a 2 year old, when Fern was still "with child" it was kind of amusing. Once Karl worked out we had stopped to chat, i was able to better explain that 1) I had not kidnapped a child 2) It was not my child, but my nephew and 3) Fern is still pregnant. This interlude was a nice break from running up the hill with the pram. Once we got to the flatter Brown Hill Creek, Angus decided it was dad's turn to push, so i got a break, just as the path got a flatter, and the return journey of pretty much no hills at all. I suspect that Karl and Angus had worked this out earlier.... It was mostly pleasant running, but has lead me to understand that my running style will have to change in order to run with a pram. For example, swinging your arms - not possible. Weaving all over the place - not possible and dangerous. Running down hill - will use completely different muscles all together.
Burned 699 calories.
Practice Perambulator Run
Karl was dying for me to go running with him so he could show off how much fitter than me he is. But Angus wanted to come too. So it turned into a Pram Run. Angus said he wanted me to push the pram, so I had to say yes, and Angus showed me which way to go. The way we had to go was up hill. We passed Kara and Ron Smernik on the way up the hill, and Kara couldn't work out why i was pushing a 2 year old, when Fern was still "with child" it was kind of amusing. Once Karl worked out we had stopped to chat, i was able to better explain that 1) I had not kidnapped a child 2) It was not my child, but my nephew and 3) Fern is still pregnant. This interlude was a nice break from running up the hill with the pram. Once we got to the flatter Brown Hill Creek, Angus decided it was dad's turn to push, so i got a break, just as the path got a flatter, and the return journey of pretty much no hills at all. I suspect that Karl and Angus had worked this out earlier.... It was mostly pleasant running, but has lead me to understand that my running style will have to change in order to run with a pram. For example, swinging your arms - not possible. Weaving all over the place - not possible and dangerous. Running down hill - will use completely different muscles all together.
Wednesday May 21, 2014 #
6 PM
Running 38:41 6.54 km (5:55 / km) +277m 4:53 / km
ahr:151 max:168
6:18 PM. Hawthorndene. Temperature: 17.7 °C
Burned 618 calories.
Bonus Wednesday Run
Since i'll be in Port Pirie tomorrow night, and that town doesn't make running attractive (flat as a tack, bogans galore and the increased lead in the air), i thought i'd go for a Wednesday run instead. It was a great night to go out, just wish i could've run in the light a bit. Blackwood Forest on your own is scary, especially when seeing a glow that looked to coming from the Teepees, I'm sure it was in my imagination.
Burned 618 calories.
Bonus Wednesday Run
Since i'll be in Port Pirie tomorrow night, and that town doesn't make running attractive (flat as a tack, bogans galore and the increased lead in the air), i thought i'd go for a Wednesday run instead. It was a great night to go out, just wish i could've run in the light a bit. Blackwood Forest on your own is scary, especially when seeing a glow that looked to coming from the Teepees, I'm sure it was in my imagination.
Tuesday May 20, 2014 #
6 PM
Running warm up/down 10:01 1.93 km (5:11 / km) +167m 3:37 / km
ahr:150 max:159
6:02 PM. North Adelaide.
Burned 183 calories.
Warm Up Lap
John was at running!
Burned 183 calories.
Warm Up Lap
John was at running!
Running race 13:39 3.03 km (4:30 / km) +167m 3:32 / km
ahr:170 max:176
6:15 PM. North Adelaide.
Burned 288 calories.
3km Time Trial
He paced me around a 3km TTRL.
Burned 288 calories.
3km Time Trial
He paced me around a 3km TTRL.
Running warm up/down 10:40 1.69 km (6:19 / km) +167m 4:13 / km
ahr:152 max:176
6:29 PM. North Adelaide.
Burned 159 calories.
Cool Down Lap
Then we finished the lap nice and slow.
Burned 159 calories.
Cool Down Lap
Then we finished the lap nice and slow.
Monday May 19, 2014 #
6 PM
Running 32:41 5.17 km (6:19 / km) +167m 5:27 / km
ahr:140 max:165
6:41 PM. Hawthorndene.
Burned 487 calories.
Monday Recovery Run
A short Monday run with Biddy, Simon and Troy. It was a nice easy pace tonight.
Burned 487 calories.
Monday Recovery Run
A short Monday run with Biddy, Simon and Troy. It was a nice easy pace tonight.
Sunday May 18, 2014 #
10 AM
Orienteering race (Long) 56:35 6.34 km (8:55 / km) +264m 7:23 / km
ahr:146 max:161
10:22 AM. Para Wirra.
Burned 466 calories.
Lady Alice Goldfields Badge Event #1
Nice day, slightly warm, but nice. Simon is right when he says it has thickened up a bit, but it was still mostly runnable. Navigationally this was a little easy, apart from #4 where you really needed your wits about you, i didn't. Other than that i pretty much aced the course, just working on fitness. I won the course overall, i was reasonably pleased with that, but a little upset that a worth adversary (Lee M) wasn't around to challenge me.
Burned 466 calories.
Lady Alice Goldfields Badge Event #1
Nice day, slightly warm, but nice. Simon is right when he says it has thickened up a bit, but it was still mostly runnable. Navigationally this was a little easy, apart from #4 where you really needed your wits about you, i didn't. Other than that i pretty much aced the course, just working on fitness. I won the course overall, i was reasonably pleased with that, but a little upset that a worth adversary (Lee M) wasn't around to challenge me.
Saturday May 17, 2014 #
11 AM
Running long 1:03:42 10.11 km (6:18 / km) +401m 5:15 / km
ahr:153 max:171
11:44 AM. Hawthorndene.
Burned 944 calories.
Olave Hill and Long Gully
After splooshing on another coat of paint in the Nursery i found some time to go for a run before i need to paint again. Not much amazing stuff to tell you about this run, but a good 11min quicker than when i did it back in January. It was warmer than average and i sweated a lot (almost as much as Nieuwy would've). Quite a few Picnicers in the park with wafting odours of sausages and steaks.
Burned 944 calories.
Olave Hill and Long Gully
After splooshing on another coat of paint in the Nursery i found some time to go for a run before i need to paint again. Not much amazing stuff to tell you about this run, but a good 11min quicker than when i did it back in January. It was warmer than average and i sweated a lot (almost as much as Nieuwy would've). Quite a few Picnicers in the park with wafting odours of sausages and steaks.
Thursday May 15, 2014 #
6 PM
Running 39:25 6.64 km (5:56 / km) +231m 5:03 / km
ahr:151 max:168
6:42 PM. Belair NP. Temperature: 17.7 °C
Burned 577 calories.
The Steps and QJD
Wow, i was feeling good then BAM felt pretty crap by the top of the hill. At least all i had to do was cruise back down. By the time we got to the Nursery i was feeling good again and pushed a little with Simon, Jenny and Zara along the creek, although i suspect they probably didn't realise it was a push...
I found out that SportTracks has a plugin that makes graphs like the one below. Absolutely no idea what it means.
Burned 577 calories.
The Steps and QJD
Wow, i was feeling good then BAM felt pretty crap by the top of the hill. At least all i had to do was cruise back down. By the time we got to the Nursery i was feeling good again and pushed a little with Simon, Jenny and Zara along the creek, although i suspect they probably didn't realise it was a push...
I found out that SportTracks has a plugin that makes graphs like the one below. Absolutely no idea what it means.
Tuesday May 13, 2014 #
6 PM
Running intervals 39:48 2.21 km (18:01 / km) +9m 17:38 / km
ahr:143 max:157
6:04 PM. North Adelaide.
Burned 207 calories.
Warmup Lap
Burned 207 calories.
Warmup Lap
Running intervals 19:05 3.78 km (5:03 / km) +14m 4:57 / km
ahr:169 max:179
6:20 PM. North Adelaide.
Burned 355 calories.
200s
10x200 with 200 float.
Felt a bit slower and tireder probably as a result of the long run on Sunday and a longer run last night.
Burned 355 calories.
200s
10x200 with 200 float.
Felt a bit slower and tireder probably as a result of the long run on Sunday and a longer run last night.
Running intervals 4:45 0.68 km (6:59 / km) +5m 6:43 / km
ahr:156 max:179
6:39 PM. North Adelaide.
Burned 63 calories.
Cool Down lap
half a lap cool down.
Burned 63 calories.
Cool Down lap
half a lap cool down.
Monday May 12, 2014 #
6 PM
Running 43:05 7.17 km (6:01 / km) +323m 4:54 / km
ahr:146 max:160
6:40 PM. Hawthorndene. Temperature: 14.6 °C
Burned 670 calories.
Monday Run
A boys run tonight, no girls wanted to come with us. So we followed our feet without much of a plan and found ourselves at Belair Railway Station. So we turned around and came back through the park. It was a pleasant run!
Burned 670 calories.
Monday Run
A boys run tonight, no girls wanted to come with us. So we followed our feet without much of a plan and found ourselves at Belair Railway Station. So we turned around and came back through the park. It was a pleasant run!
Sunday May 11, 2014 #
10 AM
Running 1:34:57 14.25 km (6:40 / km) +334m 5:58 / km
ahr:152 max:163
10:21 AM. Hawthorndene. Temperature: 17.2 °C
Burned 1329 calories.
Belair NP Long Run
Took the oppurtunity to go out for a run while I could. It was pretty humid, but tolerable (weather station was showing 99% humidity!). I bumped into John S just ending his run at the golf course gate then as i was cruising along the ridge on the southern park boundary I bumped into Zara and Callum on their long run. After seeing how much fun they were having I decided to extend my run out a bit further and ended up running all the way to the top of QJD and then started my way home again. Of course on the way back down I "had" to take the single track past the waterfalls and then drop into Echo Tunnel. By the time i got back to the park entrance I was feeling pretty tired, but knew i still had a good 1500m to go to get home. Pretty pleased with my effort today, though had to apologise to Fern as she was sarting to get worried about me (expecting me to be back after an hour).
Burned 1329 calories.
Belair NP Long Run
Took the oppurtunity to go out for a run while I could. It was pretty humid, but tolerable (weather station was showing 99% humidity!). I bumped into John S just ending his run at the golf course gate then as i was cruising along the ridge on the southern park boundary I bumped into Zara and Callum on their long run. After seeing how much fun they were having I decided to extend my run out a bit further and ended up running all the way to the top of QJD and then started my way home again. Of course on the way back down I "had" to take the single track past the waterfalls and then drop into Echo Tunnel. By the time i got back to the park entrance I was feeling pretty tired, but knew i still had a good 1500m to go to get home. Pretty pleased with my effort today, though had to apologise to Fern as she was sarting to get worried about me (expecting me to be back after an hour).
Saturday May 10, 2014 #
9 AM
Cycling 58:35 15.52 km (15.9 kph) +442m
ahr:145 max:162
9:44 AM. Hawthorndene. Temperature: 13.8 °C
Burned 438 calories.
Belair NP Ride
Ride with the Bro in Belair, was intending to be a bigger ride, but my legs don't know how to ride a bike at the moment, so it was shorter. And I was glad. We found a Bogong Moth on QJD which Karl moved off the track. It was heaps foggy in the park today which made the scenery quite pleasant.
Burned 438 calories.
Belair NP Ride
Ride with the Bro in Belair, was intending to be a bigger ride, but my legs don't know how to ride a bike at the moment, so it was shorter. And I was glad. We found a Bogong Moth on QJD which Karl moved off the track. It was heaps foggy in the park today which made the scenery quite pleasant.
Tuesday May 6, 2014 #
6 PM
Running warm up/down 16:54 2.99 km (5:39 / km) +179m 4:21 / km
ahr:139 max:153
6:01 PM. North Adelaide. Temperature: 13.2 °C
Burned 279 calories.
Warm up lap and a bit
Did a slow warmup with Liv, Bridget and Robin
Burned 279 calories.
Warm up lap and a bit
Did a slow warmup with Liv, Bridget and Robin
Running intervals 18:35 3.76 km (4:57 / km) +179m 4:00 / km
ahr:167 max:175
6:21 PM. North Adelaide. Temperature: 12.8 °C
Burned 352 calories.
200s
10x200 with 200 float
It felt tough tonight. Got in all 10 though!
Burned 352 calories.
200s
10x200 with 200 float
It felt tough tonight. Got in all 10 though!
Running warm up/down 12:12 2.01 km (6:04 / km) +179m 4:12 / km
ahr:152 max:173
6:40 PM. North Adelaide. Temperature: 12.6 °C
Burned 187 calories.
Cool Down
Almost a whole lap for cool down.
Burned 187 calories.
Cool Down
Almost a whole lap for cool down.
Monday May 5, 2014 #
6 PM
Running 28:02 4.36 km (6:26 / km) +74m 5:56 / km
ahr:142 max:162
6:42 PM. Hawthorndene.
Burned 407 calories.
Monday Recovery Run
Monday run, with Bridget and Troy.
It was a short one.
Burned 407 calories.
Monday Recovery Run
Monday run, with Bridget and Troy.
It was a short one.
Sunday May 4, 2014 #
10 AM
Orienteering 47:29 ** 6.06 km (7:50 / km) +100m 7:14 / km
ahr:151 max:165 spiked:12/13c
10:25 AM. Craigburn. Temperature: 15.6 °C
Burned 524.5307 calories.
Flagstaff Hill Course: 1 4.5 km 255 m
I did the long course today. No real problems, but slipped on me bum at 2 as i slid down the erosion gully. My toes ent numb again from 3-4 and didn't regain circulation until about 6. I found the hlls hilly, but the downhills quite the opposite - nice. Had a wobble at 12 where i probably left the track in the wrong place to enter the control. Pretty fun all up, but not a fast time by any means.
Burned 524.5307 calories.
Flagstaff Hill Course: 1 4.5 km 255 m
I did the long course today. No real problems, but slipped on me bum at 2 as i slid down the erosion gully. My toes ent numb again from 3-4 and didn't regain circulation until about 6. I found the hlls hilly, but the downhills quite the opposite - nice. Had a wobble at 12 where i probably left the track in the wrong place to enter the control. Pretty fun all up, but not a fast time by any means.
Friday May 2, 2014 #
5 PM
Running 34:51 6.03 km (5:47 / km) +97m 5:21 / km
ahr:152 max:170
5:26 PM. Hawthorndene. Temperature: 7.9 °C
Burned 499.04 calories.
Friday evening shuffle
Fern went out in the cold and the rain, so it would look bad if i didn't too. It was the coldest run of 2014 so far. But i warmed up pretty quick as Rankey's Hill seems to make that an easy task. Pity Rankey's Hill doesn't make running an easy task in the direction i ran it. Didn't see any other runners at all, but lots of damp looking commuters on their way home from the trains and buses.
Burned 499.04 calories.
Friday evening shuffle
Fern went out in the cold and the rain, so it would look bad if i didn't too. It was the coldest run of 2014 so far. But i warmed up pretty quick as Rankey's Hill seems to make that an easy task. Pity Rankey's Hill doesn't make running an easy task in the direction i ran it. Didn't see any other runners at all, but lots of damp looking commuters on their way home from the trains and buses.
Thursday May 1, 2014 #
6 PM
Running 43:12 7.37 km (5:52 / km) +156m 5:18 / km
ahr:152 max:172
6:35 PM. Belair NP. Temperature: 13.3 °C
Burned 689 calories.
The stairs, the lake and the oval.
Ran with the group, and as per usual it all trickled down to just Troy and I. We ended up running further than planned and even did an extra lap of the oval at the end.
Burned 689 calories.
The stairs, the lake and the oval.
Ran with the group, and as per usual it all trickled down to just Troy and I. We ended up running further than planned and even did an extra lap of the oval at the end.