Training Log Archive: ZedIn the 31 days ending Aug 31, 2014:
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| 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 | Su | |||||||||||||||||||||||||||||||||||||||||||||
Sunday Aug 31, 2014 #
run 1:20:00 [3]
Tarn and I set off for a walk with the dogs to the pine forest, met Lauren there, all walked a loop and then L and I went for jog. Olave, park boundary, past cottages, redwoods, single track to saddle hill, saddle hill fire track and back home.
Pace was slow as my legs were tired, not sure what from, and I am still a bit stiff and sore. L recovering from flu too. Very nice to be out on this warm spring day, hearing travelling tales!
This was followed by a physio assessment by my running companion who found my soreness is likely caused from itb and gluteal tightness. Hip joint ok. So stretching and more stretching and rolling with a tennis ball is the plan.
Pace was slow as my legs were tired, not sure what from, and I am still a bit stiff and sore. L recovering from flu too. Very nice to be out on this warm spring day, hearing travelling tales!
This was followed by a physio assessment by my running companion who found my soreness is likely caused from itb and gluteal tightness. Hip joint ok. So stretching and more stretching and rolling with a tennis ball is the plan.
Saturday Aug 30, 2014 #
yoga 30:00 [3]
Hip/ itb continues to be sore although slightly better. My remedy was no running, just some walking, yoga and a new pair of kayanos.
Friday Aug 29, 2014 #
run 40:00 [3]
Up valley to Kaloola track back down park boundary. Very stiff and slow - tight itb. I'm putting down to not changing shoes. Feels unusual to be injured.
Pilates class 1:00:00 [3]
Hello deep core muscles, forgot about you. Vicki the physio says try10% less so big muscles back off to give the little guys ( deep core) a chance . She gave my(R) itb a nice massage and told me to buy new shoes. Don't need to be told twice!
Thursday Aug 28, 2014 #
run 52:00 [3]
Belair run with Bridget and Jenny. Nice evening. Unusually my hips are a bit sore. Walking like I am post rogaine. Think it's probably that I've left it a bit long to change over shoes and then running two lots of intervals down the valley road might've been a bit jarring.
Wednesday Aug 27, 2014 #
run 55:00 [3]
Up park boundary track to bitumen , back down valley. Went around 9 am and it was pretty warm. Did pyramid intervals down along the valley .
Tuesday Aug 26, 2014 #
run (Intervals) 35:00 [4]
12 minutes faster, plus warm up, recovery, cool down.
Lovely morning.
Lovely morning.
Monday Aug 25, 2014 #
run 20:00 [3]
Short pre work run down upper sturt rd in through cp up creek back across top of golf course. Lovely morning.
swim 29:28 [3] 1.5 km (19:39 / km)
After work at Marion aquatic centre. Felt so tired after a very busy work day that I have pictured myself just floating in the pool, even getting into bathers seemed an effort. But then I started and there were 3 others in the lane so I had to keep moving. Then I seemed to get into 'zoned out swim mode' and the 30 laps passed more quickly than I expected,
Sunday Aug 24, 2014 #
orienteering (Wandering on a hillside) 1:18:00 [3] 6.1 km (12:47 / km)
Club relays- lovely spring day, friendly people, well organised event. However my first leg was slow, well apalling. Lots of short legs changing direction on the hillside. Not quite sure how I made such a mess of it looking back. Just making assumptions without properly reading the map. Took first 6 controls before I grew more cautious . Second leg was a lot better. My team mate Sandra, new to hard courses, was a bit beaten by the rocks today and dnf'd. Still good fun outing overall. Would like to go back tomorrow and have another shot. Legs a bit sore now so I must've tried hard in some places.
Leith and team mate Finn won their group, as did John, so contributed to ohocs win. I entered them, so really I helped too.
Leith and team mate Finn won their group, as did John, so contributed to ohocs win. I entered them, so really I helped too.
Saturday Aug 23, 2014 #
run 1:30:00 [3]
From Alfie's at Cherry Gardens via Pole rd to home. Sox was by the fence of his paddock so I was able to feed him my fruit bar and give him a back scratch.
I walked /jogged with Alfie for 40 mins in the thick sand of the arena so I've added 20 extra minutes to my run home to account for this.
I was pretty slow today, legs like lead, but still was pleasant.
I walked /jogged with Alfie for 40 mins in the thick sand of the arena so I've added 20 extra minutes to my run home to account for this.
I was pretty slow today, legs like lead, but still was pleasant.
yoga 30:00 [3]
Good for my stiff body.
Friday Aug 22, 2014 #
run 1:15:00 [3]
To Crafers west and back through Park. Middle of the day so it felt really warm! Not used to it at all. Pretty slow today, but lovely in the bush.
Thursday Aug 21, 2014 #
run 45:00 [3]
Before work run due to no run tonight. Park main entrance, past lake along railway following it all the way to the tunnel, back down bottom of QJD across adventure playground to home.
Beautiful morning.
Beautiful morning.
Note
Took dogs on walk around golf course tonight as I have a few times this week. Noticed quite a few possums in the torch light so decided to count them. 43 possums! In one lap of golf course, motly ringtails. In large trees there was often 3 together. Quite an antidote after running past a few squashed ones on upper sturt rd lately.
cycle (Commute) 25:00 [3]
Last bit into meeting in town , leaving bike part way.
Wednesday Aug 20, 2014 #
run 36:00 [3]
Kaloola track loop before work.
Tuesday Aug 19, 2014 #
run (Intervals) 12:00 [4]
run 18:00 [3]
Usual route up valley.
yoga 20:00 [3]
Monday Aug 18, 2014 #
run 20:00 [3]
Short pre work loop needed to gather shoots for Boof too.
swim 18:53 [3] 1.0 km (18:53 / km)
At Marion at lunch. Pool open to 50 m - yay! Tried to push myself a bit out of curiosity to see if I could get my time down, and I felt quite reasonable and got my heart rate up a bit. Really enjoyed this. Wished I had more time to swim further.
Sunday Aug 17, 2014 #
run 1:03:00 [3]
To Upper Sturt and return through park. No oomph in legs today.
Had to get vet to Alphie this afternoon as he was severely and suddenly lame - diagnosis mild laminitis due to rich grass. Cure is diet and exercise. Had IV anti inflammatories and ice packs for relief. Poor boy can run on the smelly of an oily rag.
Had to get vet to Alphie this afternoon as he was severely and suddenly lame - diagnosis mild laminitis due to rich grass. Cure is diet and exercise. Had IV anti inflammatories and ice packs for relief. Poor boy can run on the smelly of an oily rag.
Saturday Aug 16, 2014 #
run 34:00 [3]
Main oval, ( watched Ls soccer) pines road, past echo tunnel , over railway, across 'kangaroo valley' over QJD to steps, valley, up Nookoo track, home.
run (Intervals) 16:00 [4]
Interspersed main run with intervals. Good to do on undulating tracks as it reminded me I can run faster than my lately slow norm.
Callum delighted.
Callum delighted.
Friday Aug 15, 2014 #
run (Intervals) 18:00 [4]
Pyramid intervals up the valley . Lovely sunny morning.
run 23:00 [3]
Warm up/ recovery/ cool down.
Then off for a lovely walk with my new neighbour, master P, and his Mum Fern looking remarkably healthy despite broken sleep.
Then off for a lovely walk with my new neighbour, master P, and his Mum Fern looking remarkably healthy despite broken sleep.
horse riding 25:00 [1]
Using core.
Lovely day. Late winter sunshine.
Lovely day. Late winter sunshine.
Thursday Aug 14, 2014 #
yoga 20:00 [3]
walk/run 35:00 [2]
No one else running tonight so decided on a couple of laps of golf course with Callum and Bear. Took very cautious steps as Bear likes to keep close to my heels and so is a tripping hazard. Torch died shortly after starting despite just recharging it. Lucky I have flashlight app on my ph. Cold and windy out.
Wednesday Aug 13, 2014 #
run 1:10:00 [3]
Main feature of this run was how slow I was! No energy at the moment just jogged along. Pleasant though - turners, Olave, park boundary track past cottages over to redwoods then back along valley.
Met Tarn and Bear at the above the golf course gate ( Callum couldn't believe his luck) and we turned around and did a walking loop together.
This was followed by soup and coffee in Blackwood. Good day for the doggies as Leith and I then walked them up to Blackwood and back after school.
Cold cold wind today.
Met Tarn and Bear at the above the golf course gate ( Callum couldn't believe his luck) and we turned around and did a walking loop together.
This was followed by soup and coffee in Blackwood. Good day for the doggies as Leith and I then walked them up to Blackwood and back after school.
Cold cold wind today.
yoga 10:00 [3]
While Tarn read an assignment draft to me. Multitasking.
Tuesday Aug 12, 2014 #
run 22:00 [3]
Short run with Callum down Hawthorndene drive to rosella ave, along minnow creek back via Upper sturt rd.
swim 29:25 [3] 1.5 km (19:37 / km)
At Marion pool at lunch. I was watching the clock to help me keep track of number of laps - pool set at 25 m- and this inspired me to work a bit harder. Really focussing on stable core and shoulder for a long effective arm pull.
Monday Aug 11, 2014 #
run (Intervals) 12:00 [4]
Beautiful though cold morning in Belair . An acquaintance ( a former sub 3 hr marathoner) went past on his bike, and Callum was desperate not to be overtaken, so we did quite a good pace and had a brief breathless chat.
run 22:00 [3]
Warm up , recovery , cool down.
Sunday Aug 10, 2014 #
run 45:00 [3]
To and from gym via upper sturt rd and Minnow creek (for letterbox).
Gym machines (Rowing) 10:00 [3]
Haven't done this for ages and 10 minutes felt like a long time!
Strength and core 15:00 [3]
Strengthening and resistance equipment. Felt good to use these muscles more consciously after quite a break.
Saturday Aug 9, 2014 #
run 1:12:00 [3]
Finally a longer run thanks to having Jenny for company. Felt slow stiff and tired but JC feeling similarly so we were a good match and could jog along and chat . Up to redwoods, single track, past dam ( full), QJD. Past upper waterfall ( flowing, well trickling) down past tank, 'kangaroo valley', QJD, adventure playground home .
Didn't follow up with yoga as planned but helped L and friend with soccer prac , getting slightly better as goalie. School quiz night tonight - good fun - 4th , 2 pts off winners. Luckily there was a local streets question that I could contribute a lot on.
Didn't follow up with yoga as planned but helped L and friend with soccer prac , getting slightly better as goalie. School quiz night tonight - good fun - 4th , 2 pts off winners. Luckily there was a local streets question that I could contribute a lot on.
Friday Aug 8, 2014 #
walk/run 50:00 [3]
This is usually a 35 minute run but ended up walking as I felt so tired and crappy and middle aged today - probably just tired from 2 nights on school camp and still getting over my cold.
Up park boundary to Kaloola and back down valley.
Up park boundary to Kaloola and back down valley.
horse riding 20:00 [1]
Logging core work. I was a bit pathetic and stiff today which I put down to a lack of yoga.
Thursday Aug 7, 2014 #
run 35:00 [3]
Run around Aldinga scrub and on beach. Bit slow in thick sand. Lots of Roos, one was enormous, one of the largest Ive seen! Amazed at all the new development around here . Here for 2 nights as helper at Ls school camp. At work during day. Not much sleep last night. Last time I was up and walking at 2.30/3 am was on a rogaine! Needed to patrol some noisy dorms. Hoping they will be more settled tonight. My dorm now quiet (10.20 pm) but can hear a lot of noise a couple of dorms over.
swim 20:00 [3] 1.0 km (20:00 / km)
Lunchtime swim at Noarlunga pool. Nice wake up. I'm sure Noarlunga pool is slower than Marion. It feels slower somehow !
Wednesday Aug 6, 2014 #
run 40:00 [3]
Up valley next to railway dam, very sloshy in parts. Up Kaloola track and back along boundary track.
Tuesday Aug 5, 2014 #
run (Pyramid intervals) 11:00 [4]
Up and down the valley. Last minute of higher intensity thwarted as I headed up Nookoo track - kangaroos and emus were basking in the early morning sunshine and I didn't like to startle them so I edged quietly past.
run 18:00 [3]
Warm up , recovery and cool down - not that I ever got that hot this morning !
Monday Aug 4, 2014 #
run 52:00 [3]
Went for a run in the late afternoon after going to schools O champs as parent helper for H/dene ( fun day, kids had a good time). Turners ave, Olave hill, into park down Kaloola track to valley, back along valley. Achingly beautiful day, sunny, clear and crisp. Early wattle appearing in the bush, creeks running, all lush and grass vibrant green in the sunshine.
Starting to feel on top of my cold.
Starting to feel on top of my cold.
Sunday Aug 3, 2014 #
Note
(sick)
Went to a friends all girls kareoke night/ birthday party in town, dosed up with a cold tablet, and had a lovely time, but are today paying the price: No sign of my cold abating today.
It's a glorious day outside.
It's a glorious day outside.
Saturday Aug 2, 2014 #
run 45:00 [3]
(sick)
From home to Mitcham girls high oval to watch Leith play soccer. Delayed in starting and was a bit slower than expected, both due to nursing a cold, and so arrived at half time. I'd missed a great goal apparently and as Leith was subbed off in the second half, didn't getter watch him at all! :(
Friday Aug 1, 2014 #
run 35:00 [3]
(sick)
Developed a burning sore throat after running last night which woke me at intervals last night, aided by thunderstorm and a frightened puppy . It subsided this morning, to be replaced by that coldly achey feeling. So went for a short jog with Callum. Stuck mainly to footpaths to keep feet dry - turners, main rd, h/ dene oval, walkways parallel to h/dene drive to home.
walk/run 45:00 [3]
After my 'proper' jog. With B and C. Up park boundary track and back down. Feeling coldy.