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Training Log Archive: capt'n smythie

In the 31 days ending Aug 31, 2006:

	activity	#	time	miles		km		+m
	Running	21	14:10:57	98.55		158.6		2320
	Orienteering	8	7:56:53	52.04	(9:10)	83.75	(5:42)	830	111 /	129c	86%
	mtb	3	2:00:00	23.61	(5:05)	38.0	(3:09)
	welcoming home	1	15:00
	Total	25	24:22:50	174.2		280.35		3150	111 /	129c	86%
averages - sleep:8.4

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Thursday Aug 31, 2006 #

Running intervals (Howrah ~1kms) 20:00 [5] 5.0 km (4:00 / km)
slept:10.0 shoes: Nike Zoom

1km intervals on Howrah bike track. Times of 2:56, 3:04, 2:54 and 3:05. Pretty strong gusty winds about this afternoon, so had strong head winds in one direction. Legs felt alright, but never really got comfortable or into a nice pace.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Zoom

Ran down from Ems house for warm up. Did some run throughs on the oval as well and bit of a jog afterwards.

Wednesday Aug 30, 2006 #

Running 35:00 [3] 8.0 km (4:23 / km)
slept:8.0 shoes: Nike Zoom

Morning run down to Seven Mile Beach to meet some others for a run. Think I ate breakfast bit too close to running, cause I could feel the milk being churned into cheese in my stomach. Been busy with uni the past few days, so hopefully I'll have more time to train now...

C • how do you get those little ma... 3

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Nike Zoom

Jog along Seven Mile Beach. Damo and Bryony have started running to get fit, so we weren't really going too fast. Nice morning to be running tho...

Sunday Aug 27, 2006 #

Orienteering race (local - 5 Mile) 29:30 [4] *** 6.0 km (4:55 / km)
spiked:9/11c slept:8.0 shoes: VJ Falcons

Slightly more interesting than the usual 5 mile course... legs felt pretty heavy and didn't wanna move too quick today, so found the sand pretty tough... otherwise good.

Running warm up/down 10:00 [1]
shoes: VJ Falcons

before and after race

Orienteering (TIS talent search) 1:00:00 [1] 8.0 km (7:30 / km)
shoes: Nike Zoom

Helped out at a TIS talent search orienteering selection day... mainly involved taping a terrain loop, putting out controls and then doing some running around. Nothing too strenuous...

C • talent? 3

Saturday Aug 26, 2006 #

Orienteering long 1:25:00 [3] ***** 14.5 km (5:52 / km)
slept:10.0 shoes: VJ Falcons

Long run down at pittwater. Ran efforts through the green pine sections for a while, then control flow through the dunes before running back.

C • yeah, more riding! 1

Thursday Aug 24, 2006 #

Running 47:00 [3] 10.0 km (4:42 / km) +100m 4:29 / km
slept:6.0 shoes: Nike Zoom

Run from Ems house down along Howrah and Bellerive beach... nothing too exciting... bit windy and rainy... hoping to find more time on the weekend for a couple of decent sessions...

Wednesday Aug 23, 2006 #

Running intervals (Acton Trail 800s) 30:00 [4] 6.5 km (4:37 / km) +140m 4:10 / km
slept:10.0 shoes: Nike Zoom

800m intervals along a horse trail at home. Relatively flat, but with a bit of climb over the last 100m to get ur legs burning. 4 reps of 2:43, 2:44, 2:47 and 2:39. Slacked off a bit on the third one, but was feeling pretty good on all the others. over a 15 second improvement from earlier in the year...

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Nike Zoom

Monday Aug 21, 2006 #

Note
slept:10.0 (rest day)

Catching up with uni.. day off won't hurt anyway.

Sunday Aug 20, 2006 #

Orienteering race (QLD Champs - Long) 1:03:58 [5] **** 11.9 km (5:23 / km) +255m 4:51 / km
spiked:15/20c slept:7.5 shoes: VJ Falcons

Much more conifdent race. Started off pretty safe again, but after the long leg to 3 was feeling good and pushed harder. Hit the gully a bit low at 8, then made two bigger errors at 10 and 11. Decided to take direct route over the hill to 10, but drifted right and hit the next watercourse. Hit the control circle at 11, but didnt read the detail enough and had to climb up and over a few erosion ditches to correct myself. Really concentrated after the two mistakes and finished off really well to the finish, only losing some time at 16, again not reading enough detail in the watercourse. Happier with solid run, only making smaller mistakes. Starting to feel stronger.

Running warm up/down 10:00 [1]
shoes: VJ Falcons

Saturday Aug 19, 2006 #

Event: AUS NOL Races

Orienteering race (QLD Champs - middle) 36:13 [5] **** 7.1 km (5:06 / km) +140m 4:39 / km
spiked:12/15c slept:8.5 shoes: VJ Falcons

Fairly slow cautious start to get into it, started feeling more confident by control 5. Ran within 5m of 9 but went straight past, then lost a lot more time on 10 by missing the ditch and not noticing the green at the top of the gully. Pushed hard after and no troubles with the rest. Reasonably happy.

Running warm up/down 20:00 [1]
shoes: VJ Falcons

Friday Aug 18, 2006 #

Running tempo (Monna Fartlek) 20:00 [4] 4.0 km (5:00 / km)
shoes: Nike Zoom

Morning run before flight to QLD. Body feeling good.

Running warm up/down 10:00 [1]
shoes: Nike Zoom

Thursday Aug 17, 2006 #

Running tempo (Fartlek) 48:00 [3] 9.0 km (5:20 / km) +400m 4:22 / km
slept:8.5 shoes: Nike Zoom

Ran from uni up through the tracks on Mt Nelson to the Signal Station. Did some 1 min on/1 min off intervals for a while on the way up and down. Not too heavy a session.

Wednesday Aug 16, 2006 #

Running (Acton Trails) 48:00 [3] 10.0 km (4:48 / km) +300m 4:10 / km
slept:11.0 shoes: Nike Zoom

Night run from home, got pretty park pretty quickly, so coming down single hill got interesting... Legs were a little bit sore in places, but in general feeling good at the moment.

Tuesday Aug 15, 2006 #

Running intervals (Tara Drive 400s) 15:00 [5] 3.2 km (4:41 / km) +120m 3:57 / km
slept:4.5 shoes: Nike Zoom

Night intervals up Tara Drive. Tired and no energy at all from staying up all night last night finishing off assignments. Had a pretty light session today cause of it. Woke up a bit by the end of the four reps... 1:22, 1:20, 1:17, 1:16.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Nike Zoom

Monday Aug 14, 2006 #

Note
slept:8.5

Too much work.

Sunday Aug 13, 2006 #

Orienteering race (SL4 - Weeanoobryna) 1:06:04 [5] **** 11.5 km (5:45 / km) +370m 4:57 / km
spiked:16/19c slept:7.0 shoes: VJ Falcons

First time on this map since my first year in orienteering back in 2001! So todays race was considerbly better than last time. Was fairly steep, so fitness held out up the hills. Navigation was mostly good, but lost concentration a few times and got a bit sloppy. Lost over 2 mins on 7, dodgy compass running and then the control appearing much further up the spur than I would have thought... hmm.. but strong till the finish.

Running warm up/down 15:00 [1]
shoes: VJ Falcons

Warm up and down at o... right leg is still pretty sore...

Saturday Aug 12, 2006 #

Running long (Pittwater) 1:03:00 [3] 10.0 km (6:18 / km)
slept:9.0 shoes: VJ Falcons

Pretty cruisy run out to Pittwater and back on the sandy tracks with Louis n Callum. Woke up this morning after going out last night with the back of my knee pretty sore... wonder how that happened...but theres nothing like a run to sweat out a hangover.

C • dont lie 4

Orienteering long (Pittwater) 27:00 [4] ***** 4.1 km (6:35 / km)
spiked:17/19c shoes: VJ Falcons

Pretty cool course... navigation was pretty spot on today. Wasn't really running full speed, but only lost a little bit off on a couple of controls.

Friday Aug 11, 2006 #

mtb (Acton Trails) 55:00 [1] 16.0 km (3:26 / km)
slept:9.0 (sick) shoes: Giant Alias

Had bad stomach pains all day... that damn pie... so just took it easy and went for a ride in the afternoon...

C • bah! 3

Thursday Aug 10, 2006 #

Running tempo (Fartlek Acton Trails) 46:00 [3] 11.0 km (4:11 / km)
slept:8.5 shoes: Nike Zoom

Felt a bit sick, pretty flat and didnt want to be out in the cold. Not really sure why... maybe it was the meat pie with lunch. Did loops around acton trails, one normal pace, second harder pace and the third normal again. Bit of extra on the end to warm down a bit... hopefully feel a bit better tomorrow and on the weekend.

C • yeah that pie looked a bit dod... 7

welcoming home (airport) 15:00 [5]

welcoming home a world champion :)

Wednesday Aug 9, 2006 #

mtb (Acton Trails) 35:00 [1] 12.0 km (2:55 / km)
slept:9.5 shoes: Giant Alias

Pretty easy session, would have liked to have done something more but the day was over before i knew it...

Tuesday Aug 8, 2006 #

Running warm up/down 25:00 [3] 6.0 km (4:10 / km)
slept:8.0 shoes: Nike Zoom

Over to Single Hill and back home again for hill reps

C • gday mate! I finally got on at... 2

Running hills (Single Hill) 30:00 [4] 4.8 km (6:15 / km) +420m 4:21 / km
shoes: Nike Zoom

6 x 2 min effort up and 3 min recovery down. Legs felt a bit slow to start with, but ended up being a good session. Good distance on the first couple and managed to keep the effort through all reps.

Monday Aug 7, 2006 #

Running intervals (Tara Drive 400ms) 25:00 [4] 5.6 km (4:28 / km) +140m 3:58 / km
slept:9.0 shoes: Nike Zoom

Night intervals up Tara Dr, 400m up a bit of an incline. Lighter session after a pretty long day at uni. Good apart from being blinded every 5 mins by headlights on full beam. 1:19, 1:23, 1:21, 1:19, 1:20, 1:24, 1:20.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Nike Zoom

Warm up and cool down for intervals

Sunday Aug 6, 2006 #

Running warm up/down 15:00 [1]
slept:8.5 shoes: VJ Falcons

Warm up for o race

Orienteering race (Park O #4) 16:58 [5] *** 3.55 km (4:47 / km) +65m 4:23 / km
spiked:17/17c shoes: VJ Falcons

Pretty simple navigation, but lots of short fast controls through the bush. Ran tracks if they werent too far off the line cause the bush was pretty shit to run through. No real problems. Really happy with my pace at the moment.

Running (Acton Trails) 36:00 [3] 8.5 km (4:14 / km) +100m 4:00 / km
shoes: Nike Zoom

Evening run from home out over Single Hill, along the cliffs and back. Good cruisy run, body felt good.

http://www.gmap-pedometer.com/?r=353996

Saturday Aug 5, 2006 #

Orienteering long (Pittwater) 50:00 [3] 11.0 km (4:33 / km)
slept:9.0 shoes: VJ Falcons

Run out to Pittwater, bit of running between courses and back from the point to the car park. Was pushing pretty hard cause I had to get back to pick Em up from work :)

Orienteering long (Pittwater) 16:30 [4] ***** 2.6 km (6:21 / km)
spiked:13/14c shoes: VJ Falcons

Short course, pushed pretty hard and tried to keep lots of map contact. Worked well up until the 13th where I slacked off along a short section of track and left it 20m too late and ended up in a logged area. Pretty happy though.

Orienteering long (Pittwater) 25:40 [4] ***** 3.5 km (7:20 / km)
spiked:12/14c shoes: VJ Falcons

Second short course, from the green area out into the open end of the map. Lost a bit of time at 4 from not reading enough before entering the detail.. then a fair bit of time at 7 from being pretty lazy and trying to run too hard. Crossed a track one bend further down that I planned, so ended up on the wrong hill looking at the wrong depression. Ran the long leg through the open well tho.

Friday Aug 4, 2006 #

Running intervals (Howrah 1kms) 20:00 [4] 6.0 km (3:20 / km)
slept:7.0 shoes: Nike Zoom

4 1km reps on Howrah bike track with 2 min rest in between. Times were 3:01, 2:59, 2:56, 2:56. Think I had lunch a little bit too close to running, so felt a bit shit but happy with pace.

C • housing commission flats 5

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Zoom

Thursday Aug 3, 2006 #

Running intervals (400m Tara Dr Ints) 30:00 [4] 5.0 km (6:00 / km)
slept:6.5 shoes: Nike Zoom

Long day at uni, but wanted to get some training done today so went out at night without a headtorch, which is never a good idea on a cloudy night. Went for a jog, then tried some ~400m intervals up Tara Drive. At least it was something.

Wednesday Aug 2, 2006 #

Running warm up/down 15:00 [1]
slept:8.5 shoes: Nike Zoom

Warm up before time trail, and cool down after.

Running race (Tranmere Time Trial) 57:57 [5] 16.0 km (3:37 / km) +100m 3:31 / km
shoes: Nike Zoom

First time in about a year I've done it. Did a freakish time on it a few years back when I was feeling pretty fit, but managed to go a couple minutes faster. Pretty happy I'm finally getting a good training base behind me without any injury interuptions. 13:30 half way out, 28:30 at the turnaround, and 43:40 on the way back. Pretty tired afterwards

mtb (Acton Trails) 30:00 [1] 10.0 km (3:00 / km)
shoes: Giant Alias

Legs felt a bit sore after morning run, so went for a ride around home after uni.

Tuesday Aug 1, 2006 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +200m 4:00 / km
slept:8.0 shoes: Nike Zoom

Warm up from uni, past the college and onto Mt Nelson to do hills. Was bloody cold and took a while for my legs to warm up. Jogged back down to uni after.

C • still reckon i would have stru... 1

Running hills (Mt Nelson) 30:00 [4] 6.0 km (5:00 / km) +300m 4:00 / km
shoes: Nike Zoom

New track on Mt Nelson to do hills on. Starts off pretty rocky and steep, but after a minute it flattens off a bit n connects onto a dirt road. Did 6 x 2 min efforts and 3 min recovery back down. Felt really lathargic n slow, couldn't get any speed out of my legs. Was tough tho.

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