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Training Log Archive: Olly

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Road Bike7 11:16:00 174.11(15.5/h) 280.2(24.9/h) 500
  Run9 9:44:35 54.93 88.4 2250
  Orienteering4 2:17:12 13.11(10:28) 21.1(6:30)
  Core and Strengthening3 2:00:00
  Moutain Biking1 20:00
  Total24 25:37:47 242.15 389.7 2750

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Sunday Feb 28, 2010 #

10 AM

Orienteering 59:14 [3] 7.0 km (8:28 / km)
ahr:162 max:174 shoes: JALAS Black FLX

First bush race for the year at Parkinson reserve. Pretty shattered from the past week so not a great time. Only one mega stuff up (2-3min) on a vague leg.

Saturday Feb 27, 2010 #

6 AM

Run hills 1:27:00 [3] 15.2 km (5:43 / km) +600m 4:47 / km
ahr:155 max:176 shoes: Brooks Adrenaline GTS 9

Huge turnout for the long run this morn. From bridget's, hit sth boundary rd then the pace went stupid for about 15mins up the climb. Was basically a see who couldnt get dropped run at the start. Ran the rest pretty comfortably.
Quote of the day - Macca: "Does this muesli even have muesli in it?"

Friday Feb 26, 2010 #

(rest day)

Resting the ankle

Thursday Feb 25, 2010 #

5 PM

Run warm up/down 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Brooks Adrenaline GTS 9

With Kez to Anzac park and back plus bit extra.

Run hills 24:07 [3] 5.1 km (4:44 / km) +350m 3:31 / km
ahr:174 max:181 shoes: Brooks Adrenaline GTS 9

Anzac park hills. Felt a bit flat at the start but came good at the start of the loop, Kez had bout 20m on me towards the end of the loop but he must have put the foot down on the downhill and didnt see him again. Was aiming for a sub 24min but I'll take a 24.07.

Wednesday Feb 24, 2010 #

3 PM

Run 46:44 [3] 8.5 km (5:30 / km)
ahr:157 max:169 shoes: Brooks Adrenaline GTS 9

Slow run round town, legs felt like lead. Distance is a guestimate

Tuesday Feb 23, 2010 #

12 PM

Core and Strengthening 40:00 [3]

Race Elements. 260kg on the leg press followed by various lunges is gonna make this arvo's terrain session fun...
6 PM

Run intervals 52:00 [3]
ahr:157 max:183 shoes: JALAS Black FLX

At Toohey Forest with the gang doing Lorenzo's old terrain intervals. Course is about 700-800m with 3 or 4 hills in it. Taking round 4.00-4.30min each rep. Did 5 on an 8 min cycle with the last one being completed in the dark. Feeling strong in the terrain which is a good sign.

Sunday Feb 21, 2010 #

5 PM

Road Bike 1:24:00 [3] 37.2 km (26.6 kph)
ahr:150 max:175 shoes: BMC SL01 Road Racer

Ride out to Lake Manchester via Kholo rd. Should have chosen a flatter route, legs felt ok but were obviously drained from yesterday, made the hills tough. Got a sore spot on my achilles, I think I must be compensating for my ankle when I'm running.

Saturday Feb 20, 2010 #

6 AM

Run long 1:43:00 [3] 18.0 km (5:43 / km) +600m 4:54 / km
ahr:157 max:175 shoes: BMC SL01 Road Racer

Long run with Lorenzo from Kezza's place. Kez was with us fro 25mins then bailed and Macca was struggling bout 20m back before he put a hero effort in up highwood rd. Not too sure on distance.
4 PM

Orienteering 19:36 [3] 4.0 km (4:54 / km)
shoes: Brooks Adrenaline GTS 9

Session 2. Legs were feeling reasonably good considering this mornings effort. Bit scrappy but didnt expect Rachel to thrash me by so much.

Friday Feb 19, 2010 #

5 PM

Road Bike 44:00 [3] 18.0 km (24.5 kph)
shoes: BMC SL01 Road Racer

Quick burn round town before it got dark. Chucked in 5 big ring reps up goleby ave cause legs felt fine after yesterday. Got the all clear for laser beam surgery today, just need to find $6500

Thursday Feb 18, 2010 #

5 PM

Run warm up/down 35:00 [3] 7.0 km (5:00 / km)

Run hills 25:23 [3] 5.1 km (4:59 / km) +350m 3:42 / km
ahr:179 max:186 shoes: Brooks Adrenaline GTS 9

Anzac Park Hills. Was feeling better in the w/u then last week but started feeling flat after 10mins. Same time as last week. Rolled ankle during w/u, was tender for a while but held up alright.

Tuesday Feb 16, 2010 #

10 AM

Core and Strengthening 40:00 [3]

Training at Race Elements. Right ankle stability is gone
6 PM

Orienteering intervals 42:00 [3] 7.0 km (6:00 / km)
ahr:156 max:187 shoes: Brooks Adrenaline GTS 9

Sprintervals in the city with part of the gang. Got stuck in traffic on the way there so was going dark by the time we started. Felt heaps good running, but had to back off a fair bit through the uni cause pavement was really slippery.

Monday Feb 15, 2010 #

(rest day)

Resting the ankle, still got a decent sized lump next to the fibula. I assume its the anterior talofibular ligament going on the google image I'm looking at. Plus still sore in the posterior ligament as well.

Saturday Feb 13, 2010 #

4 PM

Orienteering 16:22 [3] 3.1 km (5:17 / km)
shoes: Brooks Adrenaline GTS 9

Sprint race at Gold Coast.
6 PM

Run 33:00 [3] 7.2 km (4:35 / km)
shoes: Brooks Adrenaline GTS 9

Cruisey run from event back to apartment with Kezza. Ankle sore after.

Thursday Feb 11, 2010 #

5 PM

Run warm up/down 48:00 [3]
shoes: Brooks Adrenaline GTS 9

W/u and w/d with Kez from his place to Anzac Park and back

Run hills 25:21 [4] 5.1 km (4:58 / km) +350m 3:42 / km
shoes: Brooks Adrenaline GTS 9

Hills smashfest at Anzac Park. Legs still sore as before the start. Held back a bit on the downhills cause of the ankle. Time pretty average but happy enough with it.
Big F!@k off snake count for the year = 1.

Wednesday Feb 10, 2010 #

5 PM

Road Bike 53:00 [3] 25.0 km (28.3 kph)
ahr:151 max:174 shoes: BMC SL01 Road Racer

Legs are shattered from yesterday. Should have really treated this as a recovery ride but couldnt help riding like it was an hour of power session.

Tuesday Feb 9, 2010 #

Core and Strengthening 40:00 [3]

Smashfest at Race Elements.
5 PM

Road Bike 53:00 [3] 18.0 km (20.4 kph)
shoes: BMC SL01 Road Racer

From Kezza's to S'bank and back, Smashfest in, easy roll back. Cranks have got a bad creak in them now.
6 PM

Run 45:00 [3] 6.2 km (7:15 / km)
ahr:161 max:188 shoes: Brooks Adrenaline GTS 9

Sprintervals at Southbank with the gang. Ankle seems alright running. Legs sore at the start of the first set from race elements but eventually loosened up. Then got a huge stitch at the end of the first long interval, had to jog the last one.

Sunday Feb 7, 2010 #

Moutain Biking 20:00 [3]

Smackdown on the bike in the pouring rain, looking for my dog. Some of lukes mates came round last night during the storm and left the frickin gate open so the old fella legged it. Luckily council picked him up 2km away.

Saturday Feb 6, 2010 #


Too tired too train today, just helped out at the first cyclones sprint race and watched Rachel destroy all but two of the QLD mens team......

Friday Feb 5, 2010 #

6 AM

Road Bike 2:30:00 [3] 64.0 km (25.6 kph)
ahr:139 max:183 shoes: BMC SL01 Road Racer

Morning ride with the Cat, Rick and the other K Sullivan. River loop from UQ then down the bikeway to jindalee, over to oxley and back to UQ.

Thursday Feb 4, 2010 #

(rest day)

Just a bit tired, that 5am start yesterday killed me. Plus my ankle still aint good for running, tendons/ligaments or whatever it was i damaged are still pretty sore.

Wednesday Feb 3, 2010 #

6 AM

Road Bike 2:30:00 [3] 63.0 km (25.2 kph)
shoes: BMC SL01 Road Racer

Half river loop from indro, then full river loop with Jamie. Pace was up through UQ then turned into a bit of a smashfest from chelmer to end of the corso. Time is a guestimate cause I forgot to start my watch.

Tuesday Feb 2, 2010 #

4 PM

Road Bike 2:22:00 [3] 55.0 km (23.2 kph) +500m
ahr:152 max:184 shoes: BMC SL01 Road Racer

Parked at Toowong then road to Darra and back. 2 reps up the back section of Coot-tha. Was aiming for both to be around 11mins but ended up doing 10.43 (175,181) and 10.42 (175,184). First rep felt pretty comfortable, 2nd rep started to hurt after 1.25km but still had the legs to go hard on the steep sections. Should have arsed myself to do another but continued on to the city to do a half riverloop but got as far as UQ before it started raining heavy so bailed.

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