Training Log Archive: NSW StingerIn the 7 days ending Mar 27, 2011:
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Sunday Mar 27, 2011 #
8 AM
Running race (Traralgon) 37:38 [5] 10.0 km (3:46 / km) +65m 3:39 / km
ahr:176 max:196
Latrobe Regional Hospital 10km Fun Run.
This was the biggest race Latrobe Valley has had for some time, with 600 entrants. I wasn't really that keen to run, probably scared that I hadn't done a 10km race for many years. But Kathryn pre-entered us on Friday so I had a day to prepare mentally.
Pretty good conditions for running but I would have liked more of a warm up. The course went straight up Kay St and back with a little detour to add extra distance. 2 x 5k laps.
Kathryn smashed the first few hundred metres and I was dropped already. So just got into a rhythm and ran my own race. Had company from one guy from 2-4km but he dropped me on the downhill section. Went through half way in 18:43 which I was happy with and the best time I could expect was 38mins. The 6th km really hurt as we went back up the hill. I felt my form really drop and it was the only km over 4mins. Managed to keep it together and was pretty happy with my run in 37:40. I could definately improve with some speedwork but it was good to back up after a tough ride last night.
This was the biggest race Latrobe Valley has had for some time, with 600 entrants. I wasn't really that keen to run, probably scared that I hadn't done a 10km race for many years. But Kathryn pre-entered us on Friday so I had a day to prepare mentally.
Pretty good conditions for running but I would have liked more of a warm up. The course went straight up Kay St and back with a little detour to add extra distance. 2 x 5k laps.
Kathryn smashed the first few hundred metres and I was dropped already. So just got into a rhythm and ran my own race. Had company from one guy from 2-4km but he dropped me on the downhill section. Went through half way in 18:43 which I was happy with and the best time I could expect was 38mins. The 6th km really hurt as we went back up the hill. I felt my form really drop and it was the only km over 4mins. Managed to keep it together and was pretty happy with my run in 37:40. I could definately improve with some speedwork but it was good to back up after a tough ride last night.
Running long 1:17:54 [3] 15.22 km (5:07 / km) +84m 4:59 / km
shoes: Nike Air Span 7
long cool down with a big group before the presentation, then with Kathryn and John afterwards.
Running 10:00 [3] 2.0 km (5:00 / km)
warm up
5 PM
Road Cycling (Sunny Creek Rd) 1:25:19 [3] 36.4 km (2:21 / km) +498m 2:12 / km
I planned to ride in the arvo but didn't have time before the Grand Prix so thought I'd just rest up. After 5 laps I was bored shitless so got on the bike and rode up Sunny Creek Rd. I thought I'd been to the end of the sealed road before but I must have been thinking of somewhere else cos it just kept going. Really nice ride with no traffic, great views, lots of happy cows and sheep, but plenty of potatoes to dodge that have been washed out of the ground on tuesday storm.
Saturday Mar 26, 2011 #
12 PM
Kayaking 1:29:42 [3] 15.03 km (5:58 / km) +140m 5:42 / km
shoes: Endorfinn ski
Upper Yarra Paddle- Lower Homestead Rd to Jumping Jack Reserve.
We picked up an Endorfinn plastic ski for $550 on ebay so headed into Melbourne to pick it up. Then out to Wonga Park to meet Josh and the kids and borrow his boat. Paddled 16 down the river in pretty good time. Extra flow in the river actually make this paddle less interesting as it removed most of the rapids. And it doesn't compare to the Thompson river either.
We picked up an Endorfinn plastic ski for $550 on ebay so headed into Melbourne to pick it up. Then out to Wonga Park to meet Josh and the kids and borrow his boat. Paddled 16 down the river in pretty good time. Extra flow in the river actually make this paddle less interesting as it removed most of the rapids. And it doesn't compare to the Thompson river either.
4 PM
MTB Cycling 1:14:40 [3] 25.21 km (2:58 / km) +599m 2:39 / km
ahr:165 max:235 shoes: Merida Ninety-Six Team
Summer MTBO race in Warburton
This course was set by Steve Cusworth and involved controls on both sides of the valley with lots of weaving in and out of the walking paths near the Yarra River. Josh was pretty keen to take me down, especially since he just bought a new bike- Giant Anthem 29er. I had a pretty good ride, no mistakes and took a risk by going for the final 2 controls up on the south side and made it back with all 20 controls with 20secs to spare. Perfect!
This course was set by Steve Cusworth and involved controls on both sides of the valley with lots of weaving in and out of the walking paths near the Yarra River. Josh was pretty keen to take me down, especially since he just bought a new bike- Giant Anthem 29er. I had a pretty good ride, no mistakes and took a risk by going for the final 2 controls up on the south side and made it back with all 20 controls with 20secs to spare. Perfect!
Friday Mar 25, 2011 #
5 PM
Running hills 1:10:38 [3] 12.22 km (5:47 / km) +637m 4:35 / km
ahr:148 max:184 shoes: Salomon Speed Cross 2
Uralla Hill Reps
Felt ok on the warmup without being great. The walking track had changed quite a bit since I ran through there during Mondays storm. Plenty of extra soil in some areas and plenty missing from other parts.
Times weren't quite as fast as a few weeks ago, but the track was probably 5-10secs slower so not too bad. I also shortened the rest from 3 to 2.5mins.
15mins w.u
7.18, 7.17, 7,17, 7.29.
18min c.d
Felt ok on the warmup without being great. The walking track had changed quite a bit since I ran through there during Mondays storm. Plenty of extra soil in some areas and plenty missing from other parts.
Times weren't quite as fast as a few weeks ago, but the track was probably 5-10secs slower so not too bad. I also shortened the rest from 3 to 2.5mins.
15mins w.u
7.18, 7.17, 7,17, 7.29.
18min c.d
Thursday Mar 24, 2011 #
5 PM
Running 18:52 [3] 4.9 km (3:51 / km) +102m 3:29 / km
ahr:178 max:184 shoes: Salomon Speed Cross 2
Harriers Run at Crinigan Rd
Started with Greg and John. Ran a pretty good first km before they passed me.Sat on them for the 2nd km but then started to get dropped. Ended up dropping about 15secs which wasn't too bad and I was happy the way I ran the hills. Beat my target time by 2secs which was satisfying as the track was pretty wet.
Started with Greg and John. Ran a pretty good first km before they passed me.Sat on them for the 2nd km but then started to get dropped. Ended up dropping about 15secs which wasn't too bad and I was happy the way I ran the hills. Beat my target time by 2secs which was satisfying as the track was pretty wet.
Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Salomon Speed Cross 2
long warmdown with John, Jon and Mark
Running 45:00 [3] 8.0 km (5:38 / km)
shoes: Salomon Speed Cross 2
long warm up, including a full lap of the course
Running 26:32 [3] 4.92 km (5:24 / km) +114m 4:50 / km
shoes: Salomon Speed Cross 2
Tuesday Mar 22, 2011 #
6 PM
Running long 1:31:23 [3] 17.53 km (5:13 / km) +611m 4:26 / km
ahr:151 max:174 shoes: Nike Air Span 7
Sunny Creek Rd Loop
original plan was a morning ride, but it was raining. Changed mind to a run at 4.30pm. It pissed down from 4-6pm but finally headed out the door at 6.15pm when it eased off a bit. Legs felt good from the start, but upper body still a bit annoyed from saturdays paddle. Ran the Sunny Creek Rd loop with an extra loop around Uralla reserve to make it up to 90mins. Felt pretty good so pushed up the hill to the end of the bitumen but then got a bit tired. Torential rain as I ran along Haynes track and Wiktor Rd was basically a river.
I should have done my MTB time comparison of the Merida vs the Rush on the Earls Rd Loop yesterday as I don't expect Wiktor rd will ever be the same again.
I feel my running mojo returning...Training is actually enjoyable when you feel good, even if it's pouring rain
original plan was a morning ride, but it was raining. Changed mind to a run at 4.30pm. It pissed down from 4-6pm but finally headed out the door at 6.15pm when it eased off a bit. Legs felt good from the start, but upper body still a bit annoyed from saturdays paddle. Ran the Sunny Creek Rd loop with an extra loop around Uralla reserve to make it up to 90mins. Felt pretty good so pushed up the hill to the end of the bitumen but then got a bit tired. Torential rain as I ran along Haynes track and Wiktor Rd was basically a river.
I should have done my MTB time comparison of the Merida vs the Rush on the Earls Rd Loop yesterday as I don't expect Wiktor rd will ever be the same again.
I feel my running mojo returning...Training is actually enjoyable when you feel good, even if it's pouring rain
Monday Mar 21, 2011 #
6 PM
MTB Cycling 58:49 [3] 22.29 km (2:38 / km) +439m 2:24 / km
shoes: Merida Ninety-Six Team
Evening blow out the cobwebs on the Merida. Up Thorpdale Rd, Traf East and down some road I've never neen on. Was going to go down Wiktor Rd but it was getting a bit dark by that time.