Training Log Archive: NSW StingerIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
MTB Cycling 2:26:02 [3] 37.63 km (3:53 / km) +1115m 3:23 / km
ahr:143
Mt Buffalo:- Spent some more quality time with Dad today. Quality training time that is. We parked at the bottom of Mt Buffalo and rode our mountain bikes to the Chalet and back. I had Dad on the tow most of the way and tried to rip my legs into shape. My heart didn't seem to be working too hard (Avg HR 153), but the legs certainly felt the load. Need to get stronger I guess.
Awesome view from the top over to Mt Bogong, Feathertop etc all covered in snow. Could also see over to Kosi so the air was pretty clear.
The 20.8km climb took 1.46hrs and descent was a lot quicker. I rode down the walking track for the last 4km, which was really steep and great fun apart from the 20 fallen trees I had to climb over. Several near escapes as I had full 2 wheel lock ups into some of them because it was so steep. Good day out.
Awesome view from the top over to Mt Bogong, Feathertop etc all covered in snow. Could also see over to Kosi so the air was pretty clear.
The 20.8km climb took 1.46hrs and descent was a lot quicker. I rode down the walking track for the last 4km, which was really steep and great fun apart from the 20 fallen trees I had to climb over. Several near escapes as I had full 2 wheel lock ups into some of them because it was so steep. Good day out.
Running 33:00 [3] 6.0 km (5:30 / km)
Lake Buffalo:- Last night we drove from Jamieson to Mansfield to camp at Lake Bogong, on the west side of Mt Bogong. Some really beautiful country we drove through on a nice afternoon.
Had a quick jog before breakfast. My calves are still shot from the weekend.
Had a quick jog before breakfast. My calves are still shot from the weekend.
11 AM
MTB Cycling 2:26:03 [3] 37.67 km (3:53 / km) +1115m 3:23 / km
ahr:143 max:170 shoes: Cannondale Rush
Spent some more quality time with Dad today. Quality training time that is. We parked at the bottom of Mt Buffalo and rode our mountain bikes to the Chalet and back. I had Dad on the tow most of the way and tried to rip my legs into shape. My heart didn't seem to be working too hard (Avg HR 153), but the legs certainly felt the load. Need to get stronger I guess.
Awesome view from the top over to Mt Bogong, Feathertop etc all covered in snow. Could also see over to Kosi so the air was pretty clear.
The 20.8km, 1000m climb took 1.46hrs and descent was a lot quicker. I rode down the walking track for the last 4km, which was really steep and great fun apart from the 20 fallen trees I had to climb over. Several near escapes as I had full 2 wheel lock ups into some of them because it was so steep. Good day out.
Awesome view from the top over to Mt Bogong, Feathertop etc all covered in snow. Could also see over to Kosi so the air was pretty clear.
The 20.8km, 1000m climb took 1.46hrs and descent was a lot quicker. I rode down the walking track for the last 4km, which was really steep and great fun apart from the 20 fallen trees I had to climb over. Several near escapes as I had full 2 wheel lock ups into some of them because it was so steep. Good day out.
Tuesday Sep 29, 2009 #
MTB Cycling 3:04:50 [3] 41.7 km (4:26 / km) +1540m 3:45 / km
ahr:143
Mt Terrible:- Oh what a terrible day. Just kidding. Finally the clouds cleared to an awesome warm day. Dad and I left Eildon towards Jamison. First I dropped Dad along the way and he rode down to Big River Bend. I started from there and continued up the main road, which was now dirt for about 10km to Fryers Creek Track. This climbed up onto Mt Terrible Track, steep in parts but all ridable and really nice surface. I didn't know if I would be able to get to the top by bike due to snow so had packed running shoes. But the track was ridable- (just) and it was worth it for the view at the top. Heaps of snow on Buller and some of the other mountains. The climb took a bit over 2hours for 1000m which I was pretty happy with.
Descended back down Mt Terrible track, then Pellazotti to the Woods Point-Jamison Road then into Jamieson. The descent was pretty steep and I'm glad I didnt have to ride up it. The Goulburn and Jamieson Rivers were very swollen and I'm glad I wasn't paddling them with Jarad as per the original plan.
Descended back down Mt Terrible track, then Pellazotti to the Woods Point-Jamison Road then into Jamieson. The descent was pretty steep and I'm glad I didnt have to ride up it. The Goulburn and Jamieson Rivers were very swollen and I'm glad I wasn't paddling them with Jarad as per the original plan.
Monday Sep 28, 2009 #
MTB Cycling 3:35:08 [3] 65.32 km (3:18 / km) +1420m 2:58 / km
ahr:146
Headed of from Macedon in the morning towards Catheral Range in the Goulburn Valley. We planned to do a 20km walk over the mountain range but arrived to find the park closed due to bushfire damage. Damn, it looks pretty spectacular too.
So kept driving to Maryville and did my bit for the local economy with a stop at the bakery. Talked to a Parks Vic employee and learned that all the trails around there were also still closed. Luckily we found a good map and drove up to Lake Mountain- also closed but due to snow no being cleared from road yet. Pretty awesome drive with big burned out forests and snow everywhere.
Stopped at Cambarville, a few km's past LM. Dad dropped me here and I rode down to Eildon. There was snow about 1000m, which is where I started. Dropped for a few km before climbing up on Sandstone Rd to Federation Rd. There was heaps of snow but fortunately some 4wd had been thru and i could ride in the wheel marks. But at 1250m it was impossible and no one had driven down the road I wanted so had to backtrack. It was bloody cold and wet heading back down to the Warburton Eildon Rd but some fun descending. Then big 500m climb to Dudleys Saddle, then back onto Federation Rd to Winch Hill. Again plenty of snow at 1150m but a really cool contouring track to Snobs Gap. From there is was 25km pretty much all downhill along Snobs Creek Trail. Snob's waterfall was pumping and it was a good decent down to meet the main road. Then into the campground at Eildon to meet Dad. Cracker ride in a cracker area.
So kept driving to Maryville and did my bit for the local economy with a stop at the bakery. Talked to a Parks Vic employee and learned that all the trails around there were also still closed. Luckily we found a good map and drove up to Lake Mountain- also closed but due to snow no being cleared from road yet. Pretty awesome drive with big burned out forests and snow everywhere.
Stopped at Cambarville, a few km's past LM. Dad dropped me here and I rode down to Eildon. There was snow about 1000m, which is where I started. Dropped for a few km before climbing up on Sandstone Rd to Federation Rd. There was heaps of snow but fortunately some 4wd had been thru and i could ride in the wheel marks. But at 1250m it was impossible and no one had driven down the road I wanted so had to backtrack. It was bloody cold and wet heading back down to the Warburton Eildon Rd but some fun descending. Then big 500m climb to Dudleys Saddle, then back onto Federation Rd to Winch Hill. Again plenty of snow at 1150m but a really cool contouring track to Snobs Gap. From there is was 25km pretty much all downhill along Snobs Creek Trail. Snob's waterfall was pumping and it was a good decent down to meet the main road. Then into the campground at Eildon to meet Dad. Cracker ride in a cracker area.
Sunday Sep 27, 2009 #
Orienteering race (Victorian Long Champs) 1:33:30 [5] 15.5 km (6:02 / km) +550m 5:07 / km
slept:9.0 shoes: VJ twisters
Chewton:- Victorian Long Distance Champs.
Another good race- not sure how I've managed 2 good runs with no real mistakes without any Orienteering training since HongKong in July. I had an ok start, then pushed hard in the middle to try and catch Fatrat who started 4mins in front of me. Just when i'd given up I saw him on route to 14. This was good motivation and helped me refocus for the end of the course. But the body started to fade over the last few hills and didn't quite make it home at top speed.
Good run from Shep, Simon needs to get his head out of the books and do some training. RobW must be forgetting to log some of his training cos that was a good run today. Also happy to see some form from the Bendigo boys.
5th was a good result but I'll need a few contenders to make some mistakes next weekend if I want to do better. Or find 30sec/km and feel comfortable running in terrain.
http://www.vicorienteering.asn.au/2009/Foot/viclon...
Very disappointing turn out from the Stingers this weekend. First time we have failed to fill a team for a long time.
Another good race- not sure how I've managed 2 good runs with no real mistakes without any Orienteering training since HongKong in July. I had an ok start, then pushed hard in the middle to try and catch Fatrat who started 4mins in front of me. Just when i'd given up I saw him on route to 14. This was good motivation and helped me refocus for the end of the course. But the body started to fade over the last few hills and didn't quite make it home at top speed.
Good run from Shep, Simon needs to get his head out of the books and do some training. RobW must be forgetting to log some of his training cos that was a good run today. Also happy to see some form from the Bendigo boys.
5th was a good result but I'll need a few contenders to make some mistakes next weekend if I want to do better. Or find 30sec/km and feel comfortable running in terrain.
http://www.vicorienteering.asn.au/2009/Foot/viclon...
Very disappointing turn out from the Stingers this weekend. First time we have failed to fill a team for a long time.
Running warm up/down 25:00 [2]
15min wu and 10min almost walking after the race with Fatrat. Calves really shattered.
Saturday Sep 26, 2009 #
Orienteering race 42:01 [5] 7.22 km (5:49 / km)
Chewton:- Very happy with this run, couldn't have done much better in current non-running form. Looking at splits I can see a bit of time lost, the biggest getting stuck in the scrub going to 26, and lost too much time 25-27 which cost my chance to beat Shep. Good course and good terrain. Shame about the weather.
http://www.vicorienteering.asn.au/2009/Foot/ausmid...
http://www.vicorienteering.asn.au/2009/Foot/ausmid...
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
warm up and cool down:- 20mins w.u and 10mins c.d
Friday Sep 25, 2009 #
Running 32:15 [3] 5.16 km (6:15 / km)
Delburn Forest:- morning run with Kathryn. It was tough getting out of bed but it was a nice morning. Did some backwards running drills to try and kill the achilles problem. L TFL still tight and sore
C • TFL 5
Thursday Sep 24, 2009 #
Road Cycling 1:42:53 [3] 48.01 km (2:09 / km) +500m 2:02 / km
DIS to Mirboo North:- Again waited out the day and was rewarded with a nice afternoon ride. Sunny and not too windy.
Wednesday Sep 23, 2009 #
Road Cycling 1:52:08 [3] 50.17 km (2:14 / km)
DIS to Boolara rtn:- I wore my cycling clothes all day waiting for a break in the weather, which finally came at 4pm. Rode to Mirboo North then down the windy Boolara rd, but had to turn around before i got there because it was going to be dark. It was extremly windy and I was wondering why I was so keen to ride on the road today. But only one rain storm so that was ok.
Monday Sep 21, 2009 #
MTB Cycling (DIS) 1:24:26 [3] 18.48 km (4:34 / km)
slept:8.5 shoes: Cannondale Rush
Delburn:- Easy evening ride with kathryn. Did a few short hill sprints to try and get my powers back.
Sunday Sep 20, 2009 #
MTB Cycling 1:31:21 [3] 20.33 km (4:30 / km)
Dandinongs:- Afternoon ride from Josh's with J, Jarad and Matt (a much better rider than paddler). Kathryn started with us but realised she didn't have enough testosterone for the Sunday afternoon World Champs. The pace was hot on the uphills and the downhills with plenty of fun riding in between.
Kayaking 2:49:26 [3] 16.99 km (9:58 / km)
Homestead to Jumping Jack Creek:- morning paddle with Kathryn, Josh, Jodie, Wal, Jarad and his mate Matt (first paddle ever). We used an assortment of Jarad's boats- I did most in an Endorfinn Affinity, a slow plastic sit on top. The pace was pretty easy with lots of talking and laughs.
Josh was paddling Barny Banana- a new Finn model that is much lighter and faster than any other plastic boat. We stopped to do seal launches from the river bank- you know like the SOLO drink ad. Wal went first in the Spirit- went for a swim. Then Josh crumpled the nose of Barney, and he didn't even hit the bottom. We couldn't believe it happened from just hitting the water. And did I mention we had literally unwrapped this boat before the start! It kinda bent back into shape but will need a bit of heat remolding. Even so it was an impressive boat.
Good fun paddle, but not as interesting once you have paddled the Thompson.
Josh was paddling Barny Banana- a new Finn model that is much lighter and faster than any other plastic boat. We stopped to do seal launches from the river bank- you know like the SOLO drink ad. Wal went first in the Spirit- went for a swim. Then Josh crumpled the nose of Barney, and he didn't even hit the bottom. We couldn't believe it happened from just hitting the water. And did I mention we had literally unwrapped this boat before the start! It kinda bent back into shape but will need a bit of heat remolding. Even so it was an impressive boat.
Good fun paddle, but not as interesting once you have paddled the Thompson.
Saturday Sep 19, 2009 #
Running 2:20:46 [3] 21.2 km (6:38 / km)
Dandinongs:- afternoon run with Josh (and Kath and Chris for the first half) in the Dandinongs. I felt crap most of the way, really out of shape. My body doesn't respond well to no running. Did feel better on the hills in the second half. Achilles was sore afterwards but I expected that.
Thursday Sep 17, 2009 #
Running 36:38 [3] 5.35 km (6:51 / km)
Traralgon:- I spent most of the afternoon driving around the forests up to Erica in Kathryn's kluger. I was meant to stop for a ride, but it was wet and I just couldn't be bothered. Some of the trails were slippery and steep and I didn't feel as confident as in a Land Rover with support staff to help if there are any troubles. Anyway got there ok but piked out on a few of the tracks.
Rushed back to Traralgon for Harriers. No warm up on a cold night- not what my body needs at the moment. Didn't have much energy but pushed hard to break 20mins.
Rushed back to Traralgon for Harriers. No warm up on a cold night- not what my body needs at the moment. Didn't have much energy but pushed hard to break 20mins.
Wednesday Sep 16, 2009 #
Road Cycling 2:32:00 [3] 65.35 km (2:20 / km) +900m 2:11 / km
Traralgon-Calignee-Mt Tassie-Balook-TarraValley-Yarrum:- It was a cracker day in Gippsland so decided to head up Mt Tassie. Since Kathryn was going to Yarrum for work I met her there and got a lift home. I met Spitzy on the way to Loy Yang. Turns out he is the president of Latrobe Valley Cycling Club, but he's out of form so we didn't ride too hard.
The section after Balook, down the Tarra Valley was really cool. But heaps of bark on the road and a really slow, tight, narrow descent. Awesome ride.
The section after Balook, down the Tarra Valley was really cool. But heaps of bark on the road and a really slow, tight, narrow descent. Awesome ride.
Kayaking 52:49 [3] 8.15 km (6:29 / km)
Hazelwood Pondage:-
Tuesday Sep 15, 2009 #
Road Cycling tempo 1:15:08 [4] 37.0 km (2:02 / km) +540m 1:54 / km
slept:8.0
Delburn/Driffield/Thorpdale/Delburn:- afternoon ride around the block. At least I think this is the shortest loop I can take that's on bitumen. Rode easy out to the road solid for the rest of the loop. Nice afternoon and not too windy, though I was into it for most of the time.
Road Cycling 13:15 [3] 5.0 km (2:39 / km)
Delburn/Driffield/Thorpdale/Delburn:- warm up and cool down to the highway and back
Road Cycling 6:00 [3]
Delburn/Driffield/Thorpdale/Delburn:- afternoon ride around the block. At least I think this is the shortest loop I can take that's on bitumen. Rode easy out to the road solid for the rest of the loop. Nice afternoon and not too windy, though I was into it for most of the time.
Road Cycling 1:15:08 [3]
Delburn/Driffield/Thorpdale/Delburn:- afternoon ride around the block. At least I think this is the shortest loop I can take that's on bitumen. Rode easy out to the road solid for the rest of the loop. Nice afternoon and not too windy, though I was into it for most of the time.
Road Cycling 7:15 [3]
Delburn/Driffield/Thorpdale/Delburn:- warm up and cool down to the highway and back
Road Cycling 1:00:00 [3]
DIS:-
Monday Sep 14, 2009 #
MTB Cycling 1:36:29 [3] 25.82 km (3:44 / km)
DIS:- afternoon ride from the DIS. Rode the hills solidly and felt pretty tired and hungry by the end.
MTB Cycling 1:36:29 [3] 25.82 km (3:44 / km)
DIS:- afternoon ride from the DIS. Rode the hills solidly and felt pretty tired and hungry by the end.
Sunday Sep 13, 2009 #
Road Cycling 1:23:24 [3] 37.62 km (2:13 / km) +600m 2:03 / km
We stopped at Trafalgar on the way home and checked out our new block, complete with footings that will become a cement slab tomorrow.
I then rode home via Thorpy and MN. Nice afternoon, a bit windy but using a help.
I then rode home via Thorpy and MN. Nice afternoon, a bit windy but using a help.
Running 40:00 [3] 7.0 km (5:43 / km)
Mornington:- morning run from Fleur's parents place in Mornington. It overlooks the bay, very nice!
We ran down to the Mills beach then out to Schippers Point. I was struggling so turned back early and stopped a few times for stretching my L ITB/TFL. Achilles is a bit grumpy again.
We ran down to the Mills beach then out to Schippers Point. I was struggling so turned back early and stopped a few times for stretching my L ITB/TFL. Achilles is a bit grumpy again.
Saturday Sep 12, 2009 #
MTB Cycling 38:52 [3] 10.66 km (3:39 / km)
Delburn:- late morning ride on mtb with Kathryn- her first time back on the bike since Geoquest. I felt pretty good and it would have been good to go for longer but we had to get to Kim and Dave's wedding in Mornington Penisula. The wedding didn't disappoint, and nor did Kim's amazing transformation- she looked stunning!
Friday Sep 11, 2009 #
Running 37:36 [3] 6.91 km (5:27 / km)
Delburn:- any confidence I got from last nights run was quickly replaced by the fatigue i'm more used to. Totally struggled to stay with Kathryn.
Thursday Sep 10, 2009 #
Road Cycling 1:15:00 [3] 40.0 km (1:53 / km)
DIS to Traralgon:- first time back on the bike since PQ. Legs were lacking some strength but could have been worse. Took a long time to warm up, looking forward to spring kicking in. The flowers and birds are out, but its still a bit cold for riding.
Running race 40:00 [4] 8.0 km (5:00 / km)
Traralgon:- Didn't do much of a warm up and Kathryn and I were planning just to run. But after 1km we got into the groove and I thought I'd better start doing something fast with Aus champs just around the corner. Actually surprised myself and would have run 4min/km from 1-5km. I don't think i've broken 5.5min/km for a month or more. Anyway there's still hope I can pull something together in the next few weeks.
Tuesday Sep 8, 2009 #
Running (Essendon) 50:00 [3]
slept:11.0 shoes: Asic 2110 GT
Wasn't sure about running this morning but I had to run off the massive Chicken Parma I ate last night at the Albion in Port Melbourne. Ran from Kathryn's grandma's down to the river and back. Felt ok but not super.
Sunday Sep 6, 2009 #
Running (Black Mountain) 1:23:00 [3] 15.0 km (5:32 / km)
slept:8.0 shoes: Asic 2110 GT
another summit of Black Mountain from Ben's, this time on my own. Had some moments of feeling relatively good but had lots of tight spots by the end. Beautiful Canberra day.
Friday Sep 4, 2009 #
Running (Black Mountain) 1:03:00 [3] 12.0 km (5:15 / km)
shoes: Asic 2110 GT
evening run with Ben up Black Mountain and back. Felt tired for bits but ok at others.
Thursday Sep 3, 2009 #
Running hills (Bruce) 1:00:00 [3]
slept:7.0 shoes: Asic 2110 GT
morning run with Fatrat. 25mins wu then joined Ben and did 4 reps up Gossan Hill. Struggled to go faster than a jog and was very distracted but at least I did something.
Achilles good
Achilles good
Wednesday Sep 2, 2009 #
Note
slept:9.0
very tired in the arvo so didn't run. Probably good to rest the achilles anyway
Tuesday Sep 1, 2009 #
Running (Two Creeks/Little Diggers) 1:03:00 [3]
slept:8.0 shoes: Asic 2110 GT
another nice sydney morning and another old favourite run on Two creeks. Found a cool new track crossing Gordon Creek to the north which is a good link up track. Disappointed that they have shut the section under the cliffs though- why?
Running (Bruce) 31:00 [3]
shoes: Asic 2110 GT
Got talked into a second run by Fatrat. Risky I know, but felt pretty good.