Training Log Archive: markgIn the 31 days ending Dec 31, 2008:
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Tuesday Dec 30, 2008 #
Note
Moved to our new place in Yeronga today, so a fair bit of lifting and walking up and down stairs. Ridiculous heat and humidity ... Brisbane is going to be a challenge.
Monday Dec 29, 2008 #
Note
(sick)
Stil feeling crap. Moving in to Yeronga tomorrow so plenty of packing and other last minute chores to do.
Sunday Dec 28, 2008 #
Note
(sick)
Had a crap unsettled night's sleep and woke up aching everywhere. Some ibuprofen seems to be helping but will forgo the planned run/ride with dad.
Saturday Dec 27, 2008 #
Note
(sick)
Feel like I'm coming down with a cold.
Friday Dec 26, 2008 #
Cycling 1:00:00 [3] 29.0 km (29.0 kph) +225m
Another loop of the West Basin with dad but this time while I was riding his old roadie he was riding his new Scott Scale 20. Apart from the knobbly tyres, the advantage was all his. Riding felt easier today and we covered the loop slightly quicker.
Wednesday Dec 24, 2008 #
Running (Fartlek-ish) 30:00 [3] 4.25 km (7:04 / km) +115m 6:13 / km
ahr:137 max:181 shoes: Adidas Supernova Control 9
A bland mixed run up at Narrabundah Hill: started off with a few Osmonds for a warmup and then tried a couple of hills but legs were feeling really tired so gave those up and went for a plod before finishing up with a hard 1km (3:32).
Sunday Dec 21, 2008 #
Running long 1:45:00 [5] 17.5 km (6:00 / km) +570m 5:10 / km
shoes: Adidas Supernova Control 9
Joined the Cockatoos' usual Sunday long run with Fat Rat, Hoggster, Lazy Dave, Mace, and GrantM. I felt terrible at the beginning and going up Mt Majura, where I got dropped by Hoggster and Ben, was thinking how much fitter I was in April when I last did this run.
I felt okay after that though still dropping off the back on most hills but then surprised myself by keeping up all the way up Mt Ainslie. In April I couldn't keep up with Geoff Stacey and walked some of the way so this was a pleasant surprise (though I wasn't appreciating it much at the time!).
Just like in April, though, the run back to the car from the bottom of Ainslie was the killer, I was suffering, much to Ben's and Hoggsters' enjoyment. Not too bad on the flat and downhill but I had nothing left for the hills.
Left achilles pretty sore afterwards, so I'll have to be nice to it for a few days.
Gus's for a pretty tasty machiatto and some very sugary and buttery cinnamon toast afterwards. Good tip from Hoggster on that one.
I felt okay after that though still dropping off the back on most hills but then surprised myself by keeping up all the way up Mt Ainslie. In April I couldn't keep up with Geoff Stacey and walked some of the way so this was a pleasant surprise (though I wasn't appreciating it much at the time!).
Just like in April, though, the run back to the car from the bottom of Ainslie was the killer, I was suffering, much to Ben's and Hoggsters' enjoyment. Not too bad on the flat and downhill but I had nothing left for the hills.
Left achilles pretty sore afterwards, so I'll have to be nice to it for a few days.
Gus's for a pretty tasty machiatto and some very sugary and buttery cinnamon toast afterwards. Good tip from Hoggster on that one.
Saturday Dec 20, 2008 #
Cycling 1:06:00 [3] 29.0 km (26.4 kph) +255m
Ride on dad's roadie with him on his mtb, which seems heavily weighted in my favour but it's my first bike ride in 6 months so we were closer to being on par than you might think. Rode out along the river, through governor general's, across Commonwealth Ave and back; mostly cruising along with a few surges up hills and some nice downhills. Beautiful weather for it. Could really get into riding more.
Friday Dec 19, 2008 #
Running 33:45 [3] 6.5 km (5:12 / km) +120m 4:45 / km
shoes: Adidas Supernova Control 9
Morning run with dad up at Narrabundah Hill, easy except for a jaunt over the top. Legs felt a bit tired on the hills and left achilles is still playing up since the long run last Saturday.
Wednesday Dec 17, 2008 #
Orienteering race 35:40 [5] 6.2 km (5:45 / km) +255m 4:46 / km
shoes: VJ Integrator
OACT Summer Series at Goorooyaroo. A successful but not particularly technically challenging return to orienteering. The terrain is so open that if you run into the right general area you can see enough to navigate easily. Quite steep which was a good workout for me. I got Scotty by a few seconds and Marty Dent by 4 (the closest I'll ever get to beating him in a running race I guess) but would have liked to have been a bit closer to Ben, who was 3min or so up. I imagine Jules blew all of us away.
I gave Geoff Stacey a couple of minutes head start and he must have started slow because he was in sight running across to 4. I didn't push myself to catch him and didn't until the last control. He led my into every other control though I don't think it made any difference to my run. We ended up having a ripper sprint finish over approx 370m. I held him off but he may have had a fractionally faster split.
I gave Geoff Stacey a couple of minutes head start and he must have started slow because he was in sight running across to 4. I didn't push myself to catch him and didn't until the last control. He led my into every other control though I don't think it made any difference to my run. We ended up having a ripper sprint finish over approx 370m. I held him off but he may have had a fractionally faster split.
Saturday Dec 13, 2008 #
Running long 1:34:36 [3] 17.2 km (5:30 / km) +275m 5:06 / km
ahr:165 max:189 shoes: Adidas Supernova Control 9
Some real long running but maybe body wasn't quite ready. I was aiming for the 1.5hr mark with a few 1hr runs under my belt and it felt quite manageable. It was hard work in places, due in no small part to the wind which changed after about an hour to keep me running into a headwind for a large part including the final two hills.
A bit of soreness in lower left calf/achilles faded after 15min and felt okay after that. My right knee also started to feel a bit sore, similar to Skoki Lake, but a quick quad stretch seemed to help and it didn't worsen.
Route
A bit of soreness in lower left calf/achilles faded after 15min and felt okay after that. My right knee also started to feel a bit sore, similar to Skoki Lake, but a quick quad stretch seemed to help and it didn't worsen.
Route
Wednesday Dec 10, 2008 #
Running intervals 15:05 [5] 4.0 km (3:46 / km) +18m 3:41 / km
shoes: Adidas Supernova Control 9
4x4/3 on a hot evening except I died after 3min in the final interval and felt like I was going to puke. I used the same little concrete path loop up in West Ck Park (970m + 6m climb) as last set of intervals. Didn't feel fast and considering my effort level I would have liked to be going faster but no training for a couple of months will do that to you.
Running warm up/down 28:00 [3] 5.0 km (5:36 / km) +40m 5:23 / km
shoes: Adidas Supernova Control 9
Warm up/down and floats.
Sunday Dec 7, 2008 #
Running 48:06 [4] 9.5 km (5:04 / km) +151m 4:41 / km
shoes: Adidas Supernova Control 9
A mid-afternoon run in pretty warm (32) conditions. Had thought about doing a tempo run but in the end I found the heat, humidity and breezy conditions sufficient to test my enthusiasm.
Left calf sore again today. It's been sore every run since I was at Tangalooma running barefoot on the beach. My interpretation, perhaps fanciful, is that the barefoot running gave me a running form refresher and now my left calf, which is weaker than the right, is nowing hurting as it tries to catch up. Hopefully it will improve as time goes on.
Left calf sore again today. It's been sore every run since I was at Tangalooma running barefoot on the beach. My interpretation, perhaps fanciful, is that the barefoot running gave me a running form refresher and now my left calf, which is weaker than the right, is nowing hurting as it tries to catch up. Hopefully it will improve as time goes on.
Saturday Dec 6, 2008 #
Running 44:16 [3] 9.0 km (4:55 / km) +107m 4:39 / km
shoes: Asics DS Trainer 13
After a day of physical inaction I was itching to get out but didn't feel that great once I did. This had somewhat to do with finishing Ewan's portion of lemon sorbet I think. I headed out just after a big downpour, it was still raining but cleared after 15min and then I only had to pay attention to jumping the little rivers running everywhere.
Got harrased by a bloody big ridgeback or similar near the start but I stared it down, even made it duck it's head and back off, which made me feel tough. Stupidly, forgot about the dog while planning my route later and had to go back past its home.
I threw in a couple of 4 min efforts in the middle but I wasn't feeling strong enough or inspired enough to really push and the sorbet-inspired stitch didn't help either. Left calf feeling overworked and tightening again.
Got harrased by a bloody big ridgeback or similar near the start but I stared it down, even made it duck it's head and back off, which made me feel tough. Stupidly, forgot about the dog while planning my route later and had to go back past its home.
I threw in a couple of 4 min efforts in the middle but I wasn't feeling strong enough or inspired enough to really push and the sorbet-inspired stitch didn't help either. Left calf feeling overworked and tightening again.
Wednesday Dec 3, 2008 #
Note
'bout 100% again but busy looking after Ewan and touching up resume.
Tuesday Dec 2, 2008 #
Note
(sick)
Mostly better today.
Monday Dec 1, 2008 #
Note
(sick)
Seems I picked up the stomach bug that Megan had a couple of days ago and spent almost all day in bed sleeping it off.