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Training Log Archive: Olly

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Orienteering4 4:41:18 23.67(11:53) 38.1(7:23) 255
  Run6 3:55:01 22.37 36.0 200
  Road Bike2 3:30:00 50.95(14.6/h) 82.0(23.4/h) 633
  Core and Strengthening5 2:45:00
  Moutain Biking2 2:44:44 12.92 20.8
  Windtrainer3 2:20:00
  Total19 19:56:03 109.92 176.9 1088

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Tuesday Mar 31, 2009 #

Core and Strengthening 40:00 [3]

Training at Race Elements. Death to chin ups.

Run intervals 1:00:00 [3] 10.0 km (6:00 / km)
ahr:166 max:189 shoes: Brooks Racer ST 3

Intervals at UQ with Anna, kirra and markg. 6X 1km with 2min recovery.
Times were a bit steadier this week. Felt better than i did in the time trial last week. 3.26, 3.27, 3.31, 3.36, 3.38, 3.45. Died a bit on the last one, and whole body was bit knackered from the gym session at lunchtime.

Run 15:00 [3]

Warm up with the juniors for their 3k. Then helped pace krystal on every 2nd lap and last 2 laps as she had no one to run with.

Monday Mar 30, 2009 #

(rest day)

knee niggling. Stretching session. Ultrasound on wednesday

Sunday Mar 29, 2009 #

Road Bike 1:53:00 [3] 45.0 km (23.9 kph) +633m
ahr:159 max:178 shoes: BMC SL01 Road Racer

First proper ride on the new roadie with the Cat and 2 of his mates up Mt Nebo. Bit seedy from last nights antics but was good once i got going. Got up the hills a lot easier than i was expecting. Coffee at the Boombana cafe was magic. Just need to upgrade my kit now, i.e road bike shoes/pedals and decent helmet. Ebay time.

Friday Mar 27, 2009 #

(rest day)

Still deciding whether i get up early for the long run tomorrow or do something else later.

Thursday Mar 26, 2009 #

Run hills 28:00 [3] 5.0 km (5:36 / km)
ahr:163 max:180 shoes: Asics Gel DS Trainer 13

Anzac Park Smashfest. Made the dangerous mistake of getting out of uni late as Anna was picking me up. Playing with fire a bit there. Didnt actually know where the course goes, so basically ran ahead till the track split, then jogged round till anna caught back up. Reckon I can go under 25mins for this but wasnt feeling incredibly strong on the hills. Course definitely has potential for pain.

Run warm up/down 10:00 [3]

Wednesday Mar 25, 2009 #

Road Bike 1:37:00 [3] 37.0 km (22.9 kph)
ahr:147 shoes: BMC SL01 Road Racer

Took the new rig out for its first ride. Caught the train to Darra then road from the centenary bikeway to UQ. Took about 50mins. Of course the first vehicle to pass me was a big arse truck. Bit weak on the hills but was expecting that. Still havent decided on a name for me bike yet.


Saw the doc today about the knee. Thinks it could be a similar problem like I had with my left knee last year. Apparently its called a 'plica'. Gotta get an ultrasound on it to see whats causing the clicking.

Tuesday Mar 24, 2009 #

Run warm up/down 20:00 [3] 4.0 km (5:00 / km)

Run race (3K Time Trial) 10:54 [3] 3.0 km (3:38 / km)
ahr:184 max:188 shoes: Brooks Racer ST 3

3K time trial at the track with the juniors. Pretty bad time but can't do much about that at the moment. Was better mentally then previous ones though.
1km splits: 3.23, 3.45, 3.45

Monday Mar 23, 2009 #

Core and Strengthening 50:00 [3]

Went to Race elements with Anna to try it out. Pretty keen to keep going, just need a training buddy now.


Got my new Road Bike!!!!!!

Sunday Mar 22, 2009 #

Orienteering race (NOL Rd 3) 1:31:58 [4] 12.6 km (7:18 / km)
ahr:172 max:181 shoes: Jalas Jukola FLX

NOL Rd 3. Mass start race/hageby. Feeling bit better than yesterday and got a good start. Came in off the first loop with the lead pack, then fecked up the first control on the 2nd loop. Lost a big chunk of time there, then stuffed up the 5th leg, think i ran right pass the bloody control. Lost more time there then things started to pick up a bit. Clean run the rest of the way. Not happy with result though. Not happy much with the weekend really.

Saturday Mar 21, 2009 #

Orienteering race (NOL Rd 1) 18:33 [3] 3.1 km (5:59 / km)
shoes: Brooks Racer ST 3

NOL Rd 1 Sprint Distance. Started off well but lack of running caught up with me at number 11 and faded badly. Navigation was pretty accurate.

Run 20:00 [3]

w/u, w/d

Orienteering race (NOL Rd 2) 49:49 [5] 6.1 km (8:10 / km)
ahr:178 max:186 shoes: Jalas Jukola FLX

Chasing Start middle Distance Race. Started with Blair, ran down liggo and jimbo on the way to the first control, then ran with liggo on the first loop and caught mark. Did the rest of the butterfly loops with them then hit the wall big time. Got dropped, then caught and passed by Blair. Had to walk massive chunks at the end, brain felt like it was going into meltdown and legs were cramping. Shit result in the end.

Wednesday Mar 18, 2009 #

(rest day)

Saw physio again today. ITB in general is good, but still cant figure out why knee is clicking still. Have been referred to Dr Roy Saunders. For the uneducated, Dr Saunders has been physio for sporting teams such as the broncos and Aus Cricket team. Hopefully he can figure it out.

Tuesday Mar 17, 2009 #

Run intervals 53:49 [4] 10.4 km (5:10 / km)
ahr:165 max:188 shoes: Brooks Racer ST 3

Intervals at UQ with Anna and Kirra. 2X 2km with 3min jog recovery. First one was alright, 2nd died after 1km on the uphill section.
Times were: 7.12, 7.45.
ITB has still been niggling and didnt think i would get through this session but it held up alright. Physio again tomorrow.

Monday Mar 16, 2009 #

Core and Strengthening 15:00 [3]

Sunday Mar 15, 2009 #

Moutain Biking race (Sunshine Series Rd 2) 1:29:44 [4] 20.8 km (4:19 / km)
shoes: Giant XTC 2

Sunshine Series race at Karingal. Raced men's C again and managed to start in pole position this time. Smashed myself on the first lap (6.7km) again (27ish mins) so paid for it in the last two laps. Lost drink bottle early on 2nd lap (under 30mins), then 3rd lap went over the bars on the 2nd technical downhill section and nailed myself, plus had my chain slip off 3 times. Dropped about 3 places. Finished 13th out of 24 (but 5 DNF'd).

Friday Mar 13, 2009 #

Windtrainer 35:00 [3]

10min wu, ~10min w/d, 6X 1min hard with 1min recovery, followed by 8X 15secs on 15 secs off.

Wednesday Mar 11, 2009 #

Windtrainer 1:00:00 [3]

At 60-70% mHR on the windtrainer whilst watching ironman on me ipod. Threw in a couple of hard 30sec sprints at the end to get the heartrate up a bit.

Tuesday Mar 10, 2009 #

Windtrainer 45:00 [3]

ITB has been playing up since sunday so bailed on intervals today, swapped it for a bike interval session as its easier on the ITB. 10min w/u, 10 min w/d, 6X 3min at 75-80% mHR with 1.30min recovery. Physio tomorrow.

Monday Mar 9, 2009 #

Core and Strengthening 30:00 [3]

Had a bike session planned for this arvo but then realised i'm meant to be working an hour earlier today so swapped for my leg strengthening session.

Sunday Mar 8, 2009 #

Orienteering race 1:16:10 [3] 9.3 km (8:11 / km) +255m 7:12 / km
ahr:173 max:182 shoes: Jalas Jukola FLX

OY at Leyburn Hills. Wasnt feeling as snappy after my mega rest week. Cruised through the first 4 smoothly then made a meal of no.5 (10.10mins on a 1.30-2.00min leg). Picked up the tempo for no.6 and the long leg and got back on track. Was originally aiming for around 60mins so not too happy with time. Jumping cactus attack count for the day was 4.

Friday Mar 6, 2009 #

Moutain Biking 1:15:00 [3]
shoes: Giant XTC 2

At Gap Ck with Matt Ryder and Tim. Was riding like a muppet at times, had no feel for the bike today. Gave up after Matt got his 2nd flat tyre.

Wednesday Mar 4, 2009 #

Core and Strengthening 30:00 [3]

ITB stuff

Sunday Mar 1, 2009 #

Run (Endura Mountain Run) 17:18 [3] 3.6 km (4:48 / km) +200m 3:46 / km
ahr:169 max:205 shoes: Asics Gel DS Trainer 13

3.6km Endura Mountain run up Mt Stromlo. Had a bit of a hangover from the 7 beers I'd consumed the night before and was lucky i even made it to the start. Once i got going was alright. Sat in 5th place for the first 500m then a pack passed me. Managed to pass some of those people once we hit the hill. Could see Markg sitting bout 50m behind me and he managed to get me with about 150m to go. ITB felt fine which is good.

Orienteering 44:48 [3] 7.0 km (6:24 / km)
ahr:168 max:176 shoes: Jalas Jukola FLX

Orienteering intervals at Sparrow Hill. Was feeling shite before we started but body warmed up halfway through the first one and was able to run alright. Spent most of the time trying to keep up with Julian, Simon, Matt Parton and Ryan. Pretty wrecked now. ITB all good.

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