Training Log Archive: OllyIn the 30 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Off-Road Triathlon 1:12:49 [3] 14.35 km (5:04 / km)
Did the Tre-X off road triathlon today. Did the short (350swim, 10km ride, 4km run) with simon, macca and kelsey. Results are up but my timing band hasnt recorded splits correctly so have no idea after swim leg what ride and run times were.
350m Swim
Started off alright but got round the first buoy then started getting a lot of dirty pond water intake for some reason so opted for breaststroke. Ended up dead last in my wave so had to play catch up. Simon was about 4mins quicker.
10km Ride
Got through transition smoothly and went all out on the two laps. Caught a few people in my age group on the first lap and got more on the 2nd lap. Know i made up at least 2mins on simon here.
4km Run
Started off strongish, got through first lap ok, 2nd lap caught a massive group in my age class and powered past them. Saw simon finishing about 100m ahead. Pushed hard up the hill right before the finish, but probably too hard started dry wretching and lost a place. Apparently had the fastest time on the run leg. Finished 6th out of 18 in M18-29 and 11th overall out of everyone on the short course. Pretty pleased with result.
Scored me a $50 Mountain Designs voucher in a spot prize. Skitbra!!
350m Swim
Started off alright but got round the first buoy then started getting a lot of dirty pond water intake for some reason so opted for breaststroke. Ended up dead last in my wave so had to play catch up. Simon was about 4mins quicker.
10km Ride
Got through transition smoothly and went all out on the two laps. Caught a few people in my age group on the first lap and got more on the 2nd lap. Know i made up at least 2mins on simon here.
4km Run
Started off strongish, got through first lap ok, 2nd lap caught a massive group in my age class and powered past them. Saw simon finishing about 100m ahead. Pushed hard up the hill right before the finish, but probably too hard started dry wretching and lost a place. Apparently had the fastest time on the run leg. Finished 6th out of 18 in M18-29 and 11th overall out of everyone on the short course. Pretty pleased with result.
Scored me a $50 Mountain Designs voucher in a spot prize. Skitbra!!
Friday Nov 28, 2008 #
Note
(rest day)
Good time for a rest day i think
Thursday Nov 27, 2008 #
Moutain Biking (L'Alpe DuNebo) 3:00:00 [4] 39.0 km (4:37 / km)
shoes: Giant XTC 2
Lake manchester to Mt Nebo with Macca and Simon. Sat on the middle ring for the first 7km then dropped down to my granny gear once we hit some of the steeper sections. Descent was awesome although potentially could have died after not seeing a rut till late. Have pulled up ok after ride. http://www.gmap-pedometer.com/?r=2414633
Wednesday Nov 26, 2008 #
Run warm up/down 30:00 [3]
Run intervals 26:00 [4] 5.6 km (4:39 / km)
shoes: Asics Gel DS Trainer 13
Intervals at the park. Did 200,400,600,400,200,400,600,400,200,400,200. with 200m jog recovery. Kept pace round 80-85sec laps. Recoveries between 60-90secs. Feeling better than yesterday.
Run 30:32 [3] 7.0 km (4:22 / km)
shoes: Brooks Racer ST 3
Street O at Kuraby. Had one little route choice error where i ended up backtracking. 1min behind simon and 30 secs behind macca. http://www.gmap-pedometer.com/?r=2413324
Tuesday Nov 25, 2008 #
Weights (+ core) 1:00:00 [3]
Run 42:38 [3] 9.0 km (4:44 / km)
shoes: Asics Gel DS Trainer 13
Ran first 4km at 4.30min/km pace then the sun came out and it got hot. Wasnt feeling too snappy today, probably due to last weeks uneventfulness and this chest infection i'm still trying to get rid of.
Monday Nov 24, 2008 #
Moutain Biking 1:00:00 [3]
shoes: Giant XTC 2
Ride at Castle Hill. Tracks have been washed out badly so that the trails are mainly rocks now. Stacked it on one of the downhill trails and smashed my shin badly. Think it connected with the pedal rather solidly. In bit of pain now but should be right. Think i'll just go to the maintained mtb areas in future.
Saturday Nov 22, 2008 #
Orienteering 17:57 [3] 3.3 km (5:26 / km)
shoes: Brooks Racer ST 3
Park O at southbank. Usual misplaced control on the first one, lost a minute here, got through the rest of the course fine. Just wasnt feeling as snappy as usual.
Friday Nov 21, 2008 #
Weights (+ core) 30:00 [3]
Note
Its another scorcher of an arvo outside and i'm still wrecked for some reason. Will have to try and salvage some of this weeks training with the long run tomorrow morning.
Thursday Nov 20, 2008 #
Note
(rest day)
Wrecked from my late night shenanigans in the flood.
Wednesday Nov 19, 2008 #
Run 31:50 [3] 7.1 km (4:29 / km)
shoes: Brooks Racer ST 3
Street O at Moorooka. Had gone on my warmup and when i got back everyone was about to start. Grabbed a map and took off in the direction of everyone else. Pace was solid for first half cause the pack consisted of me, macca, simon, lorenzo, nino and his mates. Got ahead when everyone overshot a control not put on a lightpole. Nino caught back up again and dropped me right at the end cause i had a tear right through my last two controls. Good race though.
Tuesday Nov 18, 2008 #
Windtrainer tempo 40:00 [3]
Damn rain. 30min high cadence, 10min w/d
Monday Nov 17, 2008 #
Run hills 27:29 [3] 6.1 km (4:30 / km)
shoes: Brooks Racer ST 3
Was wet so slow on the downhill. Glutes sore from all that running on saturday.
Saturday Nov 15, 2008 #
Run long 2:11:00 [3] 23.0 km (5:42 / km)
shoes: Asics Gel DS Trainer 13
Long run from Slaughter falls with the hardman loop tacked onto it. Ran with mat for the first 50mins then he bailed. Was starting to hurt at the usual 1.30-1.40hr barrier. Found lance and wendy doing trail care on the pipeline trail hence why they didnt show up this morning. http://www.gmap-pedometer.com/?r=2394722
Orienteering 24:29 [3] 3.8 km (6:27 / km)
shoes: Brooks Racer ST 3
Park O at St Peter's College. Was a good course but was hard to read where the next control was cuase there were 2 big butterfly loops and the scale was 1:2500. Ran from 2 to 15 and did some other minor errors like that. Felt pretty awesome running after this morning.
Friday Nov 14, 2008 #
Note
(rest day)
Finally got my arse down to the pool only to find a bloody school swimming carnival which had also taken over the separate lap pool. So writing today off as a rest day. Twas amusing seeing someone pull into the carpark towing a boat, bet they werent happy the pool was full.
Thursday Nov 13, 2008 #
Windtrainer 30:00 [3]
Easy ride on windtrainer. Did 3X 2min hard just to up the intensity a little.
Wednesday Nov 12, 2008 #
Run intervals 40:00 [4] 8.0 km (5:00 / km)
shoes: Asics Gel DS Trainer 13
Crack of dawn intervals up at the park. Did pyramids 100,200, 300 etc up to 800 and back again. 100m jog recovery in between. Paced it alright but overall times were slow. Street O tonight is gonna hurt.
Run warm up/down 30:00 [3]
10 w/u, 20 w/d
Run race 28:20 [4] 6.5 km (4:22 / km)
shoes: Brooks Racer ST 3
Street O at eight mile plains. Ran with simon for the whole thing. Got done in the last control/finish by 2 secs. Lorenzo got us both by 9secs. Pulled up well after this mornings effort.
Run warm up/down 10:00 [3]
Tuesday Nov 11, 2008 #
Weights (+ core) 50:00 [3]
Run 42:53 [3] 8.6 km (4:59 / km)
shoes: Asics Gel DS Trainer 13
Slow pavement pounding run round the west side of the switch. Temperature was heaps cooler. Saw a koala for the first time ever in the environmental reserve.
Monday Nov 10, 2008 #
Moutain Biking 1:30:00 [3]
shoes: Giant XTC 2
Ride at Gap Ck. Skills really rusty. Found 2 new tracks, one on the west side of the road and one really new one off cockatoo trail.
Sunday Nov 9, 2008 #
Note
(rest day)
Pulled up alright after yesterday. Legs feel like they usually do after racing, shoulders are the only other sore muscles.
Saturday Nov 8, 2008 #
Swimming race (Not Noosa Triathlon) 18:12 [4] 0.75 km (24:16 / km)
Swim leg in the Not the noosa triathlon. Racing macca and simon on the half tri. Think this is first swin over 100m in about 7ish years so reasonably happy with it. Pool was a bit crowded though with about 4 people in a lane.
Road Bike race 38:00 [4] 20.0 km (31.6 kph)
Bike leg in tri. First real road ride since the accident. Bike i was using was definitely a piece of shit but it did the job. Dropped macca and simon as soon as we hit the first straight section. Struggled on some of the hills due to the gears slipping which meant i had 2 gears.
Run race 18:30 [4] 4.5 km (4:07 / km)
shoes: Brooks Racer ST 3
Run leg in tri. Not sure exactly what time i did but was in the 18min block. Held it together reasonably well after the swim and cycle.
Orienteering (Park O) 24:09 [3] 5.0 km (4:50 / km)
shoes: Brooks Racer ST 3
Park o at UQ. Was a decent course but a lot of controls were hidden which didnt help. Backed up well after this morning.
Friday Nov 7, 2008 #
Note
Tested out one of dads old roadies that i'm using in tomorrows triathlon. Frame is far too small which means if i turn the front wheel too much my shoes connect with it. Also its got the good old school gear shifters on the frame located right above the wheel, almost lost some fingers today when i went to change gears. Still it's better than using a mountain bike.
Thursday Nov 6, 2008 #
Windtrainer intervals 30:00 [3]
Intervals on the windtrainer. Good session
Note
Got me mountainbike back today, anyone interested in a ride somewhere on sunday?
Wednesday Nov 5, 2008 #
Note
Serious case of CBF Mainly cause its raining.
Tuesday Nov 4, 2008 #
Weights (+ core) 1:00:00 [3]
Run 18:30 [3] 4.1 km (4:31 / km)
shoes: Asics Gel DS Trainer 13
Run round the parks. Legs rooted from this morning. Left knee playing up a bit as well so will have to watch it. Dont think the antibiotics i've got are doing much either.
Sunday Nov 2, 2008 #
Run 1:15:00 [3] 14.0 km (5:21 / km)
shoes: Asics Gel DS Trainer 13
Short run with mat. Was meant to be 2hr+ but both of us were half dead by gap ck.
Saturday Nov 1, 2008 #
Orienteering 23:08 [3] 4.7 km (4:55 / km)
shoes: Brooks Racer ST 3
Thought this was gonna be a sub 20min run but obviously not. Lost 30secs on 7 with a parallel error. Need to get faster.