Training Log Archive: AnvilIn the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
12 PM
Running 40:00 [3] 8.08 km (4:57 / km) +182m 4:27 / km
ahr:151 max:172 weight:78.2kg shoes: Brooks Cascadias
Was going to do Snakes Plains on the mountain, but the rule of thumb, if you can't see it, don't run on it, came in to play.
Needed to spend more time out at Austins Ferry working on the Sprint Champs map while there's no students running round, so did tomorrows planned run instead.
The old 3 laps of Gordons Hill, increasing pace per lap.
Faster again than last time, so that's good. My HR was all over the place on the first lap, I'm beginning to suspect the monitor itself than my heart, just put in on and headed off. It used to do this all the time when I was in Wales, so it may be a low temp thing?
Either way, happy with it.
Sprint map is starting to look good too, barely looks like the original!
Needed to spend more time out at Austins Ferry working on the Sprint Champs map while there's no students running round, so did tomorrows planned run instead.
The old 3 laps of Gordons Hill, increasing pace per lap.
Faster again than last time, so that's good. My HR was all over the place on the first lap, I'm beginning to suspect the monitor itself than my heart, just put in on and headed off. It used to do this all the time when I was in Wales, so it may be a low temp thing?
Either way, happy with it.
Sprint map is starting to look good too, barely looks like the original!
Saturday Feb 27, 2010 #
12 PM
Orienteering 42:57 [3] 6.18 km (6:57 / km) +14m 6:52 / km
ahr:137 max:164 weight:78.3kg shoes: Brooks Cascadias
Quality over quantity today.
Did 3x~800m loops down at Pittwater at 1:5000 and tried to do it quickly and sprint-like to remember what I've gotta do next weekend.
Wasn't too bad on any of them, a few bits of overshooting when the feature wasn't as strong on the ground as it looked on the map - I'm sure if there'd been a control or tape it wouldn't have been a problem ;)
Did 3x~800m loops down at Pittwater at 1:5000 and tried to do it quickly and sprint-like to remember what I've gotta do next weekend.
Wasn't too bad on any of them, a few bits of overshooting when the feature wasn't as strong on the ground as it looked on the map - I'm sure if there'd been a control or tape it wouldn't have been a problem ;)
Friday Feb 26, 2010 #
5 PM
Running 1:09:59 [3] 14.13 km (4:57 / km) +92m 4:48 / km
ahr:142 max:164 shoes: Triumphs v2.0
Bellerive Beach to Tranmere and back with Smyth extension to Camelot Park.
Timed it just right at high tide and blowing a gale so went out on the bike track instead - a wise move when I had a view of the beach and saw all the walkers being buffeted about.
Pulled out a decent negative split - 7k @ 36mins out, 7.2k @ 34 back, tail wind helped through Tranmere though.
Quite a bit of track work going on at Second Bluff, all my awesome updates of the Howrah map are already out of date :(
Timed it just right at high tide and blowing a gale so went out on the bike track instead - a wise move when I had a view of the beach and saw all the walkers being buffeted about.
Pulled out a decent negative split - 7k @ 36mins out, 7.2k @ 34 back, tail wind helped through Tranmere though.
Quite a bit of track work going on at Second Bluff, all my awesome updates of the Howrah map are already out of date :(
Thursday Feb 25, 2010 #
10 AM
Running intervals 36:57 [4] 5.66 km (6:32 / km) +173m 5:40 / km
ahr:147 max:182 weight:78.5kg shoes: Brooks Cascadias
4x1km terrain reps on the domain. Set a 2k loop made up of 8x250m legs - got a bit of everything, tracks, flat, undulating, hills, scrub etc so I can mix and match what I want to do.
Splits: 4:56, 4:22, 4:50, 4:28.
The 2nd and 4th are more downhill than up and are pretty damn fun.
Splits: 4:56, 4:22, 4:50, 4:28.
The 2nd and 4th are more downhill than up and are pretty damn fun.
7 PM
Running 41:58 [3] 8.17 km (5:08 / km) +168m 4:40 / km
ahr:147 max:161 shoes: Kayanos
Easy cruise around Montagu Bay and Gordons Hill in the evening after helping all day at the Corporate Challenge.
Perfect time of the evening, just as the sun was setting.
Legs felt pretty good, even on the climb up to Rose Bay High.
Perfect time of the evening, just as the sun was setting.
Legs felt pretty good, even on the climb up to Rose Bay High.
Wednesday Feb 24, 2010 #
Note
(rest day)
Inadvertent. Splits printer karked it in the middle of the event today and I was smart enough to have no redundancy in the system, so had to collect all the SI cards for processing after the event. Which is still going, hence no run.
Tuesday Feb 23, 2010 #
6 PM
Running intervals 1:01:18 [4] 13.13 km (4:40 / km)
ahr:151 max:185 shoes: Triumphs v2.0
Domain intervals
4x4'/2' then 4x1'/1'. Increasing pace every minute on the 2nd and 4th efforts.
Felt quite sprightly on the warm up for once, but not quite as good as previous weeks on the efforts.
Nice evening, but for the first time in a long time there was a chill in the air when we finished.
K Rates for the 4 minuters: 3:28, 3:18, 3:34, 3:20.
Have done this session a few times before, should check and see if I've improved.
4x4'/2' then 4x1'/1'. Increasing pace every minute on the 2nd and 4th efforts.
Felt quite sprightly on the warm up for once, but not quite as good as previous weeks on the efforts.
Nice evening, but for the first time in a long time there was a chill in the air when we finished.
K Rates for the 4 minuters: 3:28, 3:18, 3:34, 3:20.
Have done this session a few times before, should check and see if I've improved.
Monday Feb 22, 2010 #
4 PM
Running 46:30 [2] 6.74 km (6:54 / km) +23m 6:47 / km
ahr:128 max:141 shoes: Brooks Cascadias
Easy run in the pines at 5 Mile.
Had ended up with a copy of the maps most recent update from 08, so set a rough course using some of the new features.
Update is a word I thought I understood, but there seems to be a local definition I've not picked up - 11/18 of the features visited were not there. Bit of a worry.
Had ended up with a copy of the maps most recent update from 08, so set a rough course using some of the new features.
Update is a word I thought I understood, but there seems to be a local definition I've not picked up - 11/18 of the features visited were not there. Bit of a worry.
Sunday Feb 21, 2010 #
Running 13:35 [3] 2.49 km (5:27 / km) +19m 5:15 / km
ahr:129 max:148
Short warm up for the race, few strides and what-not.
Cut it short and a good thing I did - would have missed the changeover!
Cut it short and a good thing I did - would have missed the changeover!
11 AM
Running race 36:29 [5] 8.48 km (4:18 / km) +184m 3:53 / km
ahr:173 max:188 weight:78.5kg shoes: Adidas Adizero
Summer Survival - Team Tummy v2.0. Same story as last year, filling in when the runner went AWOL. Funnily enough, I did pretty much the same time as last year!
Felt OK, but couldn't quite fire on all cylinders - possibly did too much yesterday.
Team as a whole did better than last year, Kenif had a ripper coming in 5 minutes earlier than I was expectin and instead of being at the back of the main pack we were right in it - was constantly passing people.
May have made the course a little longer than I needed, there is a chance I may have ran down the wrong road for about 100m - had to make up for it when I hit Kingston Beach and saw a bloke about 200m in front of me and decided I'd have to pass him, cause I would have been in front of him by then if I hadn't detoured.
This led to me peaking at 3min/ks (on soft sand) according to Mr. G. It didn't feel great, but I passed him so it was worth it.
Kingston Beach was just the right temp for recovery, could have stayed in all day. Good event.
Felt OK, but couldn't quite fire on all cylinders - possibly did too much yesterday.
Team as a whole did better than last year, Kenif had a ripper coming in 5 minutes earlier than I was expectin and instead of being at the back of the main pack we were right in it - was constantly passing people.
May have made the course a little longer than I needed, there is a chance I may have ran down the wrong road for about 100m - had to make up for it when I hit Kingston Beach and saw a bloke about 200m in front of me and decided I'd have to pass him, cause I would have been in front of him by then if I hadn't detoured.
This led to me peaking at 3min/ks (on soft sand) according to Mr. G. It didn't feel great, but I passed him so it was worth it.
Kingston Beach was just the right temp for recovery, could have stayed in all day. Good event.
Saturday Feb 20, 2010 #
11 AM
Running long 1:47:07 [3] 20.0 km (5:21 / km) +500m 4:46 / km
ahr:151 max:171 weight:78.7kg shoes: Triumphs v2.0
Long run from Bellerive Beach round the foreshore, over the bridge and along to the Aquatic Centre, up Soliders Walk and down through the Botanic Gardens, back over the bridge, round Gordons Hill, down past Eastlands and back along the foreshore.
Should have been doing a lot more of these type of runs through the summer, but the gouged foot kinda broke my momentum in the long run category.
Was in a hurt box for the last 5k, but can put some of that down to lack of water and the heat of the day (remember that 30 to a Tasmanian is like 40 to a mainlander).
Felt a crap load better after a swim and my body weight in water (and a coffee, iced coffee, sandwich and chocolate eclair - nom nom nom).
Swung by 3ms place after to pick up some NOL stuff, there was another guy there I've seen before, looked kinda familiar - I think he might have done some orienteering in the past.
Should have been doing a lot more of these type of runs through the summer, but the gouged foot kinda broke my momentum in the long run category.
Was in a hurt box for the last 5k, but can put some of that down to lack of water and the heat of the day (remember that 30 to a Tasmanian is like 40 to a mainlander).
Felt a crap load better after a swim and my body weight in water (and a coffee, iced coffee, sandwich and chocolate eclair - nom nom nom).
Swung by 3ms place after to pick up some NOL stuff, there was another guy there I've seen before, looked kinda familiar - I think he might have done some orienteering in the past.
C • guy 3
Friday Feb 19, 2010 #
Note
(rest day)
Gotta give the legs rest for Sunday!
Thursday Feb 18, 2010 #
10 AM
Running hills 36:11 [4] 4.97 km (7:17 / km) +203m 6:03 / km
ahr:133 max:174 shoes: Brooks Cascadias
Terrain hills on the domain.
Same place as I did them a fortnight ago with Sarah. Did 8x1'/2' in a block.
Felt a bit easier this week and was getting a bit further, so all good.
Really strong coffee taste in my mouth. Probably cause I'd just had a coffee. Good one too.
Same place as I did them a fortnight ago with Sarah. Did 8x1'/2' in a block.
Felt a bit easier this week and was getting a bit further, so all good.
Really strong coffee taste in my mouth. Probably cause I'd just had a coffee. Good one too.
6 PM
Running 37:03 [3] 7.23 km (5:07 / km) +142m 4:40 / km
ahr:144 max:162 shoes: Triumphs v2.0
Loop of Rosny late in the day after helping out at the Corporate Challenge all day.
Legs pretty heavy but was going at a decent click on the flat bits, hills were tough. Nice evening.
Legs pretty heavy but was going at a decent click on the flat bits, hills were tough. Nice evening.
Wednesday Feb 17, 2010 #
6 PM
Running hills 52:40 [2] 8.6 km (6:07 / km) +311m 5:11 / km
ahr:123 max:159 shoes: Triumphs v2.0
Thursdays hilly run moved to Wednesday cause Ilka's leaving our fair state tomorrow.
From the Cascade Hotel up past the tip and up McRobies Gully. The tip smelt pretty bad in places (though not as bad as Julias feet, allegedly)
Then to the Lenah Valley Fire Trail then back down Old Farm Road.
A new loop for me, had always wondered where the track we ran up on led too when biking on the fire trail. Legs were tired and didn't want to be doing anything but sitting on a couch.
Awesome dinner at Annapurna after, I think the last time I had a curry that good, well, was the last time I ate there, which would have been about 2005.
Actually, that's a lie, I must have had some good curries when I was in Asia, but you just expect them to be good when you're there.
From the Cascade Hotel up past the tip and up McRobies Gully. The tip smelt pretty bad in places (though not as bad as Julias feet, allegedly)
Then to the Lenah Valley Fire Trail then back down Old Farm Road.
A new loop for me, had always wondered where the track we ran up on led too when biking on the fire trail. Legs were tired and didn't want to be doing anything but sitting on a couch.
Awesome dinner at Annapurna after, I think the last time I had a curry that good, well, was the last time I ate there, which would have been about 2005.
Actually, that's a lie, I must have had some good curries when I was in Asia, but you just expect them to be good when you're there.
Tuesday Feb 16, 2010 #
6 PM
Running intervals 57:06 [4] 11.92 km (4:47 / km)
ahr:150 max:185 weight:78.8kg shoes: Triumphs v2.0
Intervals on the domain. Tougher than usual session tonight, 1', 2', 3', 4', 3', 2', 1' with half recoveries then 5x15"/45", though the last one was doubled. Aim was to do the down part of the ladder harder than the first.
The arse niggle came back a bit on the strides during the warm up, but seemed to disappear once the hard stuff started. Splits:
1' - 3:30/km - 133/156
2' - 3:16/km - 160/168
3' - 3:27/km - 165/173
4' - 3:23/km - 170/180
3' - 3:28/km - 174/181
2' - 3:13/km - 175/182
1' - 2:59/km - 178/185
Absolutely slaughtered myself on the last one to get under 3, the bloody watch sat on 3:01 for almost the whole minute, taunting me with its digital apathy to my plight.
Not sure why the 3 minuters were so slack, cause the 4 minute one actually felt pretty easy!
Good session, pretty happy with it.
The arse niggle came back a bit on the strides during the warm up, but seemed to disappear once the hard stuff started. Splits:
1' - 3:30/km - 133/156
2' - 3:16/km - 160/168
3' - 3:27/km - 165/173
4' - 3:23/km - 170/180
3' - 3:28/km - 174/181
2' - 3:13/km - 175/182
1' - 2:59/km - 178/185
Absolutely slaughtered myself on the last one to get under 3, the bloody watch sat on 3:01 for almost the whole minute, taunting me with its digital apathy to my plight.
Not sure why the 3 minuters were so slack, cause the 4 minute one actually felt pretty easy!
Good session, pretty happy with it.
Monday Feb 15, 2010 #
6 PM
Running hills 49:57 [3] 8.42 km (5:56 / km) +321m 4:59 / km
ahr:141 max:164 shoes: Brooks Cascadias
Cruisy run on the Meehan Range fire trails. Saw Marc Gluskie hooning round on the MTB. Thought this was a 60 minute loop, but guess I was wrong.
Came down this gully that was jam packed with butterflies, it was almost like a scene from 'The Birds', but with butterflies. It sounds nice, if you're a Unicorn flying over a rainbow, but it's actually bloody annoying with them constantly banging into you and flapping in your face as you're trying to navigate a rutted, rocky downhill track with the sun in your eyes.
Came down this gully that was jam packed with butterflies, it was almost like a scene from 'The Birds', but with butterflies. It sounds nice, if you're a Unicorn flying over a rainbow, but it's actually bloody annoying with them constantly banging into you and flapping in your face as you're trying to navigate a rutted, rocky downhill track with the sun in your eyes.
Sunday Feb 14, 2010 #
10 AM
Orienteering 8:06 [4] 1.71 km (4:44 / km)
weight:79kg shoes: Triumphs v2.0
Training weekend day 2, day o' Sprint.
Set 2 x 2km line courses down at Howrah, the aim to be fast and stay in constant contact. As it was only Callum, Oscar and myself (Claire as well, but she went early as had to be at work in an hour), I sent Callum and Oscar off on the same loop in opposite directions as a race.
I sat behind Callum on this one, he was fairly crap to begin with, but improved in the second half pretty well. I may have made a little mistake as well, was harder than it looked.
Set 2 x 2km line courses down at Howrah, the aim to be fast and stay in constant contact. As it was only Callum, Oscar and myself (Claire as well, but she went early as had to be at work in an hour), I sent Callum and Oscar off on the same loop in opposite directions as a race.
I sat behind Callum on this one, he was fairly crap to begin with, but improved in the second half pretty well. I may have made a little mistake as well, was harder than it looked.
Orienteering 9:02 [4] 1.96 km (4:37 / km) +5m 4:33 / km
Second loop, through Howrah Primary.
Harder, but better. Followed Callum again cos Oscar is too fast.
Harder, but better. Followed Callum again cos Oscar is too fast.
11 AM
Orienteering 46:39 [3] 5.23 km (8:55 / km) +136m 7:54 / km
Couldn't be bothered splitting the rest of the sessions up. Various tape putting out, running various sprint loops then collecting tape afterward.
Quite pleased with the exercises.
Quite pleased with the exercises.
Saturday Feb 13, 2010 #
10 AM
Running warm up/down 22:16 [2] 3.71 km (6:00 / km) +17m 5:52 / km
ahr:134 max:145 weight:77.9kg shoes: Brooks Cascadias
Pittwater for Foresters training weekend.
Wasn't gonna bother with the first exercise as I did it whilst putting out the tapes last week, so just headed out to the end of the exercise with a backpack of water & food and stuff.
Looking forward to not running along that beach for a while now, think I'm Pittwater'd out.
Wasn't gonna bother with the first exercise as I did it whilst putting out the tapes last week, so just headed out to the end of the exercise with a backpack of water & food and stuff.
Looking forward to not running along that beach for a while now, think I'm Pittwater'd out.
11 AM
Orienteering 1:15:47 [3] 5.61 km (13:31 / km) +38m 13:04 / km
ahr:119 max:166 shoes: Brooks Cascadias
7 x ~700m sprintervals out the point.
On my part, some excellent navigation and some very, very poor navigation.
The 'yellow' right out at the point is a whole other level of difficulty compared to the 'easy' dunes in the pines.
Ran behind a few juniors, was impressed by some. Others, not so much... :)
May have forgotten to put a few tapes out, but that's OK, cause recognising when something isn't there is good training. So I must have sub-consciously left them out to make the exercise more challenging.
On my part, some excellent navigation and some very, very poor navigation.
The 'yellow' right out at the point is a whole other level of difficulty compared to the 'easy' dunes in the pines.
Ran behind a few juniors, was impressed by some. Others, not so much... :)
May have forgotten to put a few tapes out, but that's OK, cause recognising when something isn't there is good training. So I must have sub-consciously left them out to make the exercise more challenging.
12 PM
Running 21:24 [3] 3.99 km (5:22 / km) +19m 5:14 / km
ahr:136 max:143 shoes: Brooks Cascadias
Back along the beach with the girls while the boys did the 1st exercise in reverse.
Felt fairly weary.
Came to the conclusion I won't be wearing my Cascadias for O if it's wet. Was wet out there today and it felt like they doubled in weight.
Felt fairly weary.
Came to the conclusion I won't be wearing my Cascadias for O if it's wet. Was wet out there today and it felt like they doubled in weight.
Friday Feb 12, 2010 #
4 PM
Running 39:58 [3] 8.03 km (4:59 / km) +176m 4:29 / km
ahr:145 max:170 rhr:37 weight:78.7kg shoes: Kayanos
3 laps of Gordons Hill, increasing pace each lap.
Same session I did a few weeks ago. Was faster on each lap than last time, which is quite good - though I'm sure the day off helped.
Splits were:
13:26 (131/147)
12:37 (145/158)
11:32 (160/170)
Lap of Rose Bay High at the end to cool down and bring it up to 40 mins.
Same session I did a few weeks ago. Was faster on each lap than last time, which is quite good - though I'm sure the day off helped.
Splits were:
13:26 (131/147)
12:37 (145/158)
11:32 (160/170)
Lap of Rose Bay High at the end to cool down and bring it up to 40 mins.
Thursday Feb 11, 2010 #
Note
(rest day)
Have had a niggly, lower back thing for a week or 2 now so took the day off to see if that would get rid of it.
I'm starting to suspect it has more to do with the fact I've been sitting at the table doing computer stuff in a non-ergonomonic way. Should be doing it in on the floor in front of the TV.
Still, I think it's going away.
I'm starting to suspect it has more to do with the fact I've been sitting at the table doing computer stuff in a non-ergonomonic way. Should be doing it in on the floor in front of the TV.
Still, I think it's going away.
Wednesday Feb 10, 2010 #
2 PM
Running 33:00 [3] 5.98 km (5:31 / km)
ahr:133 max:144 shoes: Brooks Cascadias
Out to Pittwater point. Again. Taping more sites. Again.
Getting a bit over that beach.
Made it worse by forgetting to put my steering wheel lock on, so had to do a lap back. A little disturbed that there were about 15 cars in the park, but I only saw 2 other people on the beach the whole way out....
Getting a bit over that beach.
Made it worse by forgetting to put my steering wheel lock on, so had to do a lap back. A little disturbed that there were about 15 cars in the park, but I only saw 2 other people on the beach the whole way out....
3 PM
Orienteering 56:00 [2] 8.29 km (6:45 / km) +28m 6:39 / km
ahr:129 max:157 shoes: Brooks Cascadias
Taping sites. Nothing special, went to a few spots I've not seen before as far as I know. Got to do a good cruisy section through the spooky forest, I love that spot.
Took out the 'standing still' time.
Took out the 'standing still' time.
4 PM
Orienteering race 35:40 [4] 6.13 km (5:49 / km) +12m 5:46 / km
ahr:162 max:170 shoes: Brooks Cascadias
Last summer series event @ Five Mile Beach.
Was a scatter event for a change, long had to get 13/15. I didn't study the map beforehand as I wanted to plan on the run, not that it mattered, cause the 2 to drop were obvious.
No real trouble with any controls, cept one pit that was in the wrong spot.
Then, at the 3rd last control, probably 5 minutes from finishing, I checked the map one more time to make sure I hadn't missed any of the controls. Doh, I never noticed #11, tucked away in the corner - my route only got 12/15. So I turn around and tack on an extra 1.6km onto the course, get #11 and wearily finish the course.
Within about 2 minutes of finishing I discover I visited 14 controls. When I checked again towards the end of the course, my brain decided to tell me #13 was one of the controls I'd dropped, when in actual fact I had visited it.
Awesome.
Thought about offering to collect controls, but then I realised Lost was starting again tonight, and I don't like the way English tastes on my tongue.
Was a scatter event for a change, long had to get 13/15. I didn't study the map beforehand as I wanted to plan on the run, not that it mattered, cause the 2 to drop were obvious.
No real trouble with any controls, cept one pit that was in the wrong spot.
Then, at the 3rd last control, probably 5 minutes from finishing, I checked the map one more time to make sure I hadn't missed any of the controls. Doh, I never noticed #11, tucked away in the corner - my route only got 12/15. So I turn around and tack on an extra 1.6km onto the course, get #11 and wearily finish the course.
Within about 2 minutes of finishing I discover I visited 14 controls. When I checked again towards the end of the course, my brain decided to tell me #13 was one of the controls I'd dropped, when in actual fact I had visited it.
Awesome.
Thought about offering to collect controls, but then I realised Lost was starting again tonight, and I don't like the way English tastes on my tongue.
Tuesday Feb 9, 2010 #
6 PM
Running intervals 57:57 [4] 11.19 km (5:11 / km)
ahr:144 max:185 shoes: Triumphs v2.0
Grass intervals on the domain.
We got an easy week as most of the group did the race on Sunday. 6x2'/3' then 5x20"/40".
Was meant to be 10K or Half pace, but lets face it, it never is.
Again felt good and was generally getting faster on each rep, I hope this continues!
The 2 minute ints were:
560m, 580m, 610m, 610m, 620m, 630m
We got an easy week as most of the group did the race on Sunday. 6x2'/3' then 5x20"/40".
Was meant to be 10K or Half pace, but lets face it, it never is.
Again felt good and was generally getting faster on each rep, I hope this continues!
The 2 minute ints were:
560m, 580m, 610m, 610m, 620m, 630m
Monday Feb 8, 2010 #
2 PM
Running 24:32 [2] 4.17 km (5:53 / km) +20m 5:45 / km
ahr:129 max:138 weight:79.3kg shoes: Brooks Cascadias
Ran out to the point at Pittwater to put out some tape for this weekends exercises.
Had forgotten it was a public holiday today when I went into town to buy some more tape, so I had to make do with what I had which turned out to be not enough.
Looks like another trip out there later this week.
Had forgotten it was a public holiday today when I went into town to buy some more tape, so I had to make do with what I had which turned out to be not enough.
Looks like another trip out there later this week.
4 PM
Running 20:23 [3] 3.29 km (6:12 / km) +15m 6:03 / km
ahr:140 max:154 shoes: Brooks Cascadias
And back. Feeling crap, had to stop part way and have a bit of a rest.
Wasn't sure what was going on till I got back and discovered I'd gotten fairly badly dehydrated. Not good.
Wasn't sure what was going on till I got back and discovered I'd gotten fairly badly dehydrated. Not good.
Sunday Feb 7, 2010 #
7 AM
Running race 38:24 [5] 10.0 km (3:50 / km) +168m 3:33 / km
ahr:174 max:185 shoes: Adidas Adizero
Run the Bridge 10k. Awesome course and perfect conditions.
Out of bed @ 5:30, I'm not made for early starts. After the poor performance in the half last month I'd resigned that it would be a similar race today judging that I felt similar, as I said to Paddy if I do sub 40 I'll be surprised.
Got a decent start, the grading worked well, only had to pass a couple of people who shouldn't have been in the 'elite' start.
First 2k was fun (7:35) around Bellerive Bluff where I'd run yesterday so knew what to expect - was with Karl for a bit of this and he's been beating me on the pipeline races so I was happy with the pace. Oscar zooms past here, he'd missed the start by a minute or two.
There was a gradual climb up Clarence St that I wasn't expecting and I fell off the pace here, but caught back up on the downhill to Kangaroo Bay.
Up Rosny Hill next, I thought this was going to be the tough climb (50m up over 800m) that broke a lot of people, but wasn't so bad. I pulled away from my pack on the first half, but they reeled me in by the top - but we gained an impressive amount on the pack ahead. 8:22 for the next 2k and almost smack bang on 4min/k pace overall.
Nice long descent before the bridge which I use to recover nicely. The bridge wasn't that bad, again I pulled a bit away from my pack at the start, but they came back at me and the subsequent descent was awesome. 7:37 for this section.
Wasn't expecting the next part to be so tough, a very gradual climb along the edge of the domain towards the aquatic centre - a few of my pack got away from me here, I think gradual climbs are what I suck at most, but the crest of this climb is the end of the hard work and the cruise into the finish begins. 7:34 for this part, from the base of the bridge to Zero Davey.
I'm still feeling pretty good at this point, which is weird, usually at this stage of the race it's all pain and struggling to hang on. We loop round the waterfront and into Salamanca. I pass the finish line just as they announce Hanny winning the womens race (a bit under 35:30). There's a few people about 30m in front of me that I should try and catch, but I didn't really feel like it - I just felt good and strong going at that pace and was just enjoying the ride. Did 7:14 for the last 2k.
So, that's a PB, beating 39:15 I did in the totally flat Cardiff 10K in Sept 08. I really don't know how that happened. My warm up was better than usual and it's the first time I've raced that distance it flats, but with the climb it baffles me. I suspect it may have more to do with me underperforming in previous races (my 3k and 5k PB suggests I can do mid 36s). But I'll take todays result and be happy with it!
Really good to see a lot of the juniors there and Oscar just pipped Hanny! Damn impressive.
Out of bed @ 5:30, I'm not made for early starts. After the poor performance in the half last month I'd resigned that it would be a similar race today judging that I felt similar, as I said to Paddy if I do sub 40 I'll be surprised.
Got a decent start, the grading worked well, only had to pass a couple of people who shouldn't have been in the 'elite' start.
First 2k was fun (7:35) around Bellerive Bluff where I'd run yesterday so knew what to expect - was with Karl for a bit of this and he's been beating me on the pipeline races so I was happy with the pace. Oscar zooms past here, he'd missed the start by a minute or two.
There was a gradual climb up Clarence St that I wasn't expecting and I fell off the pace here, but caught back up on the downhill to Kangaroo Bay.
Up Rosny Hill next, I thought this was going to be the tough climb (50m up over 800m) that broke a lot of people, but wasn't so bad. I pulled away from my pack on the first half, but they reeled me in by the top - but we gained an impressive amount on the pack ahead. 8:22 for the next 2k and almost smack bang on 4min/k pace overall.
Nice long descent before the bridge which I use to recover nicely. The bridge wasn't that bad, again I pulled a bit away from my pack at the start, but they came back at me and the subsequent descent was awesome. 7:37 for this section.
Wasn't expecting the next part to be so tough, a very gradual climb along the edge of the domain towards the aquatic centre - a few of my pack got away from me here, I think gradual climbs are what I suck at most, but the crest of this climb is the end of the hard work and the cruise into the finish begins. 7:34 for this part, from the base of the bridge to Zero Davey.
I'm still feeling pretty good at this point, which is weird, usually at this stage of the race it's all pain and struggling to hang on. We loop round the waterfront and into Salamanca. I pass the finish line just as they announce Hanny winning the womens race (a bit under 35:30). There's a few people about 30m in front of me that I should try and catch, but I didn't really feel like it - I just felt good and strong going at that pace and was just enjoying the ride. Did 7:14 for the last 2k.
So, that's a PB, beating 39:15 I did in the totally flat Cardiff 10K in Sept 08. I really don't know how that happened. My warm up was better than usual and it's the first time I've raced that distance it flats, but with the climb it baffles me. I suspect it may have more to do with me underperforming in previous races (my 3k and 5k PB suggests I can do mid 36s). But I'll take todays result and be happy with it!
Really good to see a lot of the juniors there and Oscar just pipped Hanny! Damn impressive.
Running warm up/down 15:00 [2] 3.2 km (4:41 / km)
ahr:157 max:183 shoes: Adidas Adizero
Good warm up, strides, dynamic stretchy time, though cut a little short due to toilet queues.
Pretty fun getting to do it on Bellerive Oval as the sun rises.
Meagre cool down
Pretty fun getting to do it on Bellerive Oval as the sun rises.
Meagre cool down
Saturday Feb 6, 2010 #
2 PM
Running 1:10:00 [3] 13.76 km (5:05 / km) +122m 4:52 / km
ahr:146 max:170 weight:79.1kg shoes: Kayanos
Little Howrah Beach to Rosny College and return.
Had planned on longer, but felt like a sack of shit on the meagre climb up Bellerive Bluff and spat the dummy and sat down for 5 mins on a picnic chair overlooking the ocean. Decided it would be stupid to do something massive the day before a tough 10k race so decided just to go out for 30 mins and return.
So of couse, I instantly felt better after this, so 30 mins became 6k, which became 35mins, which probably would have become 7k except that required some climb and loop around the sewerage works.
Slowly increased my pace with 4k to go until I was up to threshold pace on Howrah Beach as I needed to chase down and pass a shirtless 'jogging' poseur.
Got a decent negative split, so did a victory lap of the beach to get the time up to an even 70.
Very nice swim afterwards, the water it a lot clearer at that part of the coastline compared to Bellerive.
Had planned on longer, but felt like a sack of shit on the meagre climb up Bellerive Bluff and spat the dummy and sat down for 5 mins on a picnic chair overlooking the ocean. Decided it would be stupid to do something massive the day before a tough 10k race so decided just to go out for 30 mins and return.
So of couse, I instantly felt better after this, so 30 mins became 6k, which became 35mins, which probably would have become 7k except that required some climb and loop around the sewerage works.
Slowly increased my pace with 4k to go until I was up to threshold pace on Howrah Beach as I needed to chase down and pass a shirtless 'jogging' poseur.
Got a decent negative split, so did a victory lap of the beach to get the time up to an even 70.
Very nice swim afterwards, the water it a lot clearer at that part of the coastline compared to Bellerive.
Friday Feb 5, 2010 #
Note
weight:79.5kg (rest day)
I heard this article was mentioned on the news of a bogan radio station today
http://www.news.com.au/world/aerobic-exercise-a-wa...
The only line they quoted was:
'20 per cent of people do not receive any health benefits from aerobic exercise'
As if people needed more of a reason not to exercise
http://www.news.com.au/world/aerobic-exercise-a-wa...
The only line they quoted was:
'20 per cent of people do not receive any health benefits from aerobic exercise'
As if people needed more of a reason not to exercise
Thursday Feb 4, 2010 #
Note
I've run on the most recent update in the '101 maps you need to run on before you die'!, Les Bouzigasses. The NW section they talk about was wicked cool.
10 AM
Running hills 45:22 [4] 5.05 km (8:59 / km) +239m 7:16 / km
ahr:136 max:181 weight:80kg shoes: Brooks Cascadias
Terrain hills on the Domain with Sarah and Belinda.
Unfortunately the Buckerfiled Boot Camp has turned Belinda's calves into rocks, so she bailed on the first one and did flats on the adjacent oval.
Did 10 x 1 min with 2 recovery. Was hard work, has been warm and muggy all week - glad we started at 10:30.
Was consistantly covering 140m @ ~14% climb, with most of the climb in a rough section in the middle. Felt OK, could have had a nap in the grass on the warm up, but improved once we got going. Good to get it done early.
Unfortunately the Buckerfiled Boot Camp has turned Belinda's calves into rocks, so she bailed on the first one and did flats on the adjacent oval.
Did 10 x 1 min with 2 recovery. Was hard work, has been warm and muggy all week - glad we started at 10:30.
Was consistantly covering 140m @ ~14% climb, with most of the climb in a rough section in the middle. Felt OK, could have had a nap in the grass on the warm up, but improved once we got going. Good to get it done early.
6 PM
Running 49:58 [3] 7.59 km (6:35 / km) +382m 5:16 / km
ahr:142 max:161 shoes: Brooks Cascadias
Mountain run with Ian, Julia, Ilka and Dave(?, another medical type).
Ilka was stuffed and headed for the pipeline track (I should have too), but we went up to the Springs, Lenah Valley Track, Shoobridge, back down the road for a bit and back down Fern Glade track.
Stuffed.
Ilka was stuffed and headed for the pipeline track (I should have too), but we went up to the Springs, Lenah Valley Track, Shoobridge, back down the road for a bit and back down Fern Glade track.
Stuffed.
Wednesday Feb 3, 2010 #
4 PM
Running hills 52:26 [3] 8.5 km (6:10 / km) +405m 4:59 / km
ahr:135 max:154 shoes: Triumphs v2.0
From the Waterworks entrance up the pipeline track to Huon Road, around Chimney Pot Hill, down to Ridgeway Reservoir and back down into the waterworks for a loop of Upper and Lower res.
Felt pretty weak on the uphills. And the downhills. And most of the flat parts.
Felt pretty weak on the uphills. And the downhills. And most of the flat parts.
5 PM
Orienteering race 26:59 [4] 3.3 km (8:11 / km) +184m 6:24 / km
ahr:160 max:176 shoes: Brooks Cascadias
Summer Series at Ridgeway.
Pretty easy but physical course. No mistakes worth writing about, though did consciously pick some sub-optimal routes just to see how sub-optimal they were.
Callum took 22 and Marc Gluskie took 25, so you could say they were very sub-optimal.
Pretty easy but physical course. No mistakes worth writing about, though did consciously pick some sub-optimal routes just to see how sub-optimal they were.
Callum took 22 and Marc Gluskie took 25, so you could say they were very sub-optimal.
Tuesday Feb 2, 2010 #
6 PM
Running intervals 1:00:44 [4] 11.85 km (5:08 / km)
ahr:151 max:188 rhr:39 weight:80.1kg shoes: Triumphs v2.0
Intervals on the domain.
5 x 30/90 as a 'warm up', then 5x3' with 2' recovery. 860m, 820m, 865m, 820m, 845m.
Felt the best I have since FootHoleGate '09, the first time my body has responded to the higher intensity as opposed to resisting it.
Still not quite as fast as I'd like, but the progress is coming nicely.
5 x 30/90 as a 'warm up', then 5x3' with 2' recovery. 860m, 820m, 865m, 820m, 845m.
Felt the best I have since FootHoleGate '09, the first time my body has responded to the higher intensity as opposed to resisting it.
Still not quite as fast as I'd like, but the progress is coming nicely.
Monday Feb 1, 2010 #
Note
I watched some of the new series of biggest loser last night and noticed they were all wearing new Forerunners.
All I could wonder is how they managed to get the heart rate strap around their chests...
All I could wonder is how they managed to get the heart rate strap around their chests...
4 PM
Running 40:36 [3] 7.6 km (5:21 / km) +171m 4:48 / km
ahr:145 max:169 shoes: Triumphs v2.0
3 laps of Gordons Hill, increasing pace each lap.
2.5km with 55m climb and nicely undulating climb at that. Was a bit shorter than I thought, I could make some variations but it's quite nice the way it is.
Felt better with each one, gotta be something in that.
Splits were:
14:51 (133/155)
13:07 (144/159)
12:20 (158/170)
2.5km with 55m climb and nicely undulating climb at that. Was a bit shorter than I thought, I could make some variations but it's quite nice the way it is.
Felt better with each one, gotta be something in that.
Splits were:
14:51 (133/155)
13:07 (144/159)
12:20 (158/170)