Training Log Archive: NSW StingerIn the 28 days ending Feb 28, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| 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 | |||||||||||||||||||||||||
Friday Feb 25, 2011 #
Running 25:31 [3] 4.57 km (5:35 / km) +110m 4:59 / km
shoes: old Asics 2100
Wednesday Feb 23, 2011 #
Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Salomon XT Wings
Road Cycling race 53:00 [3] 35.6 km (1:29 / km)
Last week at the pondage and another Handicap start. We had a bit more time on A grade this time, and more numbers than them so managed to stay away and catch C and D in the last 500m. Sprint was bit broken again as several people when early. When Wayne Collins went to was a bit late to respond and he rode away for the win. I moved into 2nd but tried on the line to be repassed by 2 guys to finish 4th.
$5 entry, $20 prizemoney. Nice. Almost covered my coffee bill for the day.
Road Cycling 15:00 [3] 6.0 km (2:30 / km)
Tuesday Feb 22, 2011 #
Running hills 1:12:52 [3] 12.81 km (5:41 / km) +506m 4:45 / km
shoes: Salomon Speed Cross 2
Felt really flat all day. Mostly just because I was stuck on the computer. Happy that I stuck with the plan and knocked out another quality session.
15mins wu
4 reps on 3mins rest- 7.15, 7.15, 7.15, 7.27.
19mins cood down.
Surprised that I seem to get better each week. Not sure if my fitness is actually improving or that I'm just learning how to do the session better. Either way is gotta do some good.
Monday Feb 21, 2011 #
Running (Moe South) 1:05:00 [3] 9.0 km (7:13 / km) +393m 5:56 / km
shoes: new Salomon XA Pro (white)
Sunday Feb 20, 2011 #
Running long (Earls Rd/Haynes Track Loo) 1:58:25 [3] 22.4 km (5:17 / km) +617m 4:39 / km
shoes: Nike Air Span 7
Love a weekend at home occasionally.
Saturday Feb 19, 2011 #
Running 1:00:06 [3] 12.37 km (4:52 / km) +156m 4:34 / km
shoes: Nike Air Span 7
Road Cycling 58:59 [3] 35.04 km (1:41 / km) +184m 1:38 / km
It was my first race on this track, and there is more to learn than the Hazelwood course. 2.9km circuit with a few rises and a couple of tight corners. I rode in B grade and was going ok and planned to break away on the last lap rather than risk a sprint. Unfortunately they had told me it was 55mins plus 3 laps, but when we got to 55mins the bell was rung and it was one lap to go. I was caught out and on the back foot for the rest of the lap. Ended up being out sprinted by skinny 14yo kid and his fat 50yo father. Not a great result but I can learn from it.
Road Cycling 16:08 [3] 6.28 km (2:34 / km) +36m 2:30 / km
Road Cycling 25:09 [3] 8.72 km (2:53 / km) +103m 2:43 / km
Friday Feb 18, 2011 #
Running 45:29 [3] 7.34 km (6:12 / km) +414m 4:50 / km
shoes: old Asics 2100
Thursday Feb 17, 2011 #
Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Air Span 7
Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Air Span 7
Running race 23:10 [3] 5.8 km (4:00 / km) +120m 3:37 / km
shoes: Nike Air Span 7
The course was pretty slippery after an afternoon storm, and it was bloody muggy. Pretty happy with my run on a reasonably tough course.
Wednesday Feb 16, 2011 #
Running 32:00 [3] 6.0 km (5:20 / km)
shoes: old Asics 2100
Road Cycling 21:05 [3] 9.46 km (2:14 / km) +32m 2:12 / km
Road Cycling (LCCC Road Race) 51:47 [3] 35.46 km (1:28 / km) +7m 1:28 / km
Handicap race with A (scratch), B (2mins), C (9mins), D(14mins)- me starting with B.
The pace was fast from the start as each grade tries to team time trial. I thought we were doing well but A grade still caught us about half way. A and B worked together for a lap before catching C/D with about 3km to go. It was a bit hectic as it was up the hill past the power station and I was caught out a bit as I'd just done a turn and the pack started to break up a bit. Hurt to get back on before the downhill.
With 2km to go there were a few small break attempts that started to break up the bunch a bit. I went past a bunch of tired guys that seemed to be slipping off the back and found myself 4th wheel with the 3 best guys in front. When Stiles went I should have followed him, but made the mistake of sticking behind Joustra (who didn't follow). So I past Joustra and finished in 3rd about 20m back. Pretty stoked with this race, it was so surprising no one else passed me but I guess they were tired and it was an unusual finish.
Tuesday Feb 15, 2011 #
Running hills 1:01:13 [3] 10.86 km (5:38 / km) +442m 4:41 / km
shoes: Salomon Speed Cross 2
15mins w.u. 3 x 1.5km reps, 3mins rest.
Times were surprisingly better than 2 weeks ago 7.29, 7.09, 7.25.
15mins cool down.
Monday Feb 14, 2011 #
Running 46:19 [3] 7.97 km (5:49 / km) +311m 4:52 / km
shoes: Nike Air Span 7
Sunday Feb 13, 2011 #
Running 37:31 [3] 7.26 km (5:10 / km) +231m 4:28 / km
Spent the rest of the day at the VOA planning day. Not about day as Orienteering beauocracy goes.
Interesting points for the day
VOA earned $10k in interest last year (well over what OA spends on promotion of the sport).
And if Melbourne steet orienteers had to pay $5 rather than $4 the sport would fail. Well apparently...
Saturday Feb 12, 2011 #
MTB Cycling 44:50 [3] 17.49 km (2:34 / km) +230m 2:24 / km
shoes: Merida Ninety-Six Team
met up with Steve Cusworth and rode out to Woodlands at a quick pace as we were running late.
MTB Cycling 1:14:49 [3] 25.34 km (2:57 / km) +233m 2:49 / km
ahr:161 max:172 shoes: Merida Ninety-Six Team
75min score course. Good fun area. Finished 2nd behind Steve but more importantly in front of Josh.
Thursday Feb 10, 2011 #
MTB Cycling 48:29 [3] 12.01 km (4:02 / km) +374m 3:30 / km
shoes: Merida Ninety-Six Team
Monday Feb 7, 2011 #
Strength work 10:00 [3]
Even did a bit of gardening before bed and some core exercises for 10mins so I didn't have to put a rest day.
Sunday Feb 6, 2011 #
Road Cycling 1:31:10 [3] 43.5 km (2:06 / km) +230m 2:03 / km
The morning was wet again so it turned into an afternoon ride. I headed to Newborough for a Come and Try it day on the 500m banked cycling track. It was my first time on a fixie, and was a good experience. Certainly takes a bit of getting used to and I'd be pretty apprehensive in my first few races thats for sure. Did about 30 laps with Tunksy- a club legend- who was able to give a few pointers.
Then rode to Duncan's at Morwell to watch the cricket and have dinner.
Road Cycling 30:00 [3] 15.0 km (2:00 / km)
Saturday Feb 5, 2011 #
Running long (Earls Rd/Haynes Track Loo) 2:00:06 [3] 23.25 km (5:10 / km) +566m 4:36 / km
shoes: Nike Air Span 7
It was a good day to stay inside with half of Melbourne flooding and the chance to paddle in my backyard (good thing the party was last weekend). I skipped my ride in the morning so decided a run was a better idea. I didn't leave to 5pm but definitely got the best two hours of the day. 2hours of running and 2 hours of Eddy Vedder on the ipod. Sweeet!
I ran what is fast becoming my favourite riding loop and it is just as nice to run. I didn't feel that great up the mountain but felt good on the undulating sections in the middle of the run. I think I'm finally on the improve.
Friday Feb 4, 2011 #
Running 30:08 [3] 5.4 km (5:35 / km) +100m 5:06 / km
shoes: old Asics 2100
Thursday Feb 3, 2011 #
Running hills 1:00:16 [3] 10.33 km (5:50 / km) +403m 4:53 / km
shoes: Salomon Speed Cross 2
It was hot and my breathing felt laboured but it was good to get the session done. Reps were 8.49, 8.41, 8.44 with 3mins jog recovery.
Wednesday Feb 2, 2011 #
Road Cycling 16:21 [3] 6.32 km (2:35 / km) +11m 2:34 / km
ahr:60 max:60
Road Cycling 57:44 [3] 35.58 km (1:37 / km) +43m 1:37 / km
I felt stronger tonight but still couldn't get in a break that stayed away. Was able to get off the front on a few of the hills but didn't wear myself out when it didn't work. Craig Skinner got away with about 3-4km to go. I wasn't worried about him and nor was anyone else. But with about 1.5km to go I did a big turn to pull back the gap because no one else was trying. Got to about 40-50m then rolled off and noone came through so the pace slowed and he rode away again. Finally I worked out it was too late and waited until the sprint. Eventually someone went and I jumped on Thomas' wheel but couldn't quite hold him and finished in 3rd about 5m back and only 20m behind Skinner.
Turns out 3 of the guys in the pack were just racing each other for the cummulative pointscore and didn't care about the win so I got screwed by them. Won't let it happen next week though....
Tuesday Feb 1, 2011 #
Road Cycling 2:29:12 [3] 75.49 km (1:59 / km) +320m 1:56 / km
Another morning working hard in the garden building walls. While we didn't finish before mum and dad had to leave for the airport we did get quite a bit finished. Bloody hot and windy and I was suffering.
Running 30:52 [3] 5.28 km (5:51 / km) +97m 5:21 / km
shoes: old Asics 2100