Training Log Archive: Quirkey

Event: Bike Hour
 

Event: Newcastle Night Championships
 

Bike hour a bit short and a bit early so I can be home to get out again for O

Newcastle Night Champs @ Rathmines
Good fun course, a mix of parkland and forest.

Aware of the bigger map scale, I compensated too much at times, slowing down too soon.

5. Splits say I lost time, probably since I slowed a little to be sure of where I was going.
12. A bit wobbly but ok
13. Deliberately went to nearest possible attack point (path bend) and still missed it. Hit it straight on second time from road side of block.
14. Longer way around via road (splits indicated this lost me time)
19. Loss of concentration, started run around bowling pavillion before I got to club house.

Otherwise generally ok.
Not running as fast as usual since R hip noticeably tight whilst running.
Also wearing swoops for first time in ages so feet not 100% happy either (blisters on both feet by about half way)
http://garingal.com.au/cgi-bin/gadget3/reitti.cgi?...

more WD than WU

Long - Splits

Pilates stuff plus fondas

15 mins yoga type stretching
15 mins stick + foam roller + spiky ball

Front hip flexors tightest area.

push ups - 4 inclined against bench seat, last one normal (30, 25, 25, 25, 30)
SL squats (2 sets of 30 e.s.)

Ballina South Beach - Out and back route
Needed to get out early before set off for the day, but not wide awake to begin. Told myself 30 mins minimum, 45 preferred, 60 mins ideal.

Beautiful beach. Long, flat, even. Sunrise and crashing waves. Not a person in sight.
Started to get a bit bored of the flat sand, so explored a few 4wd tracks that meandered between the beach and dunes and back again. Undulations, vegetation, occasional kangaroo and soft sand made the running more exciting. Felt good at 22.30 so kept going. Turned around at 30 mins.

Just after turning I went up a different 4wd track. Track gradually got narrower, but I kept going assuming it would eventually join another track and / or lead back out to the beach. Eventually came to a dead end in front of a long deep pond / marsh. Couldn't find a way around so eventually conceded to back track. (about 15 mins of running each way) Adding extra distance / running time is something I've been putting off, so I was glad in a way, as this had forced me to do it.

Slightly worried that B might notice / worry about me being out for longer than usual, once out to the beach I upped the pace a bit.

Felt good at the end considering. Less aches afterwards than expected too.

Planned fancy brunch in Byron felt very well deserved!

No exercise, unless I counted walking between the car and cellar doors or the easy 30 mins walk on the beach (Ballina South) in the evening.

Not exactly my typical Paddy's Day... yet not far off either.

Early run from old school house accommodation exploring booth lane (Ballandean, nr Stanthorpe, QLD).
Lots of Roos about. Much cooler than Newy; dew on the grass even!

Read in a tourist brochure that nearby bike trail opening this morning... but no bikes with us :-(

Walk up 'the pyramid' (bald granite dome) in Girraween National Park.
Amazing massive boulders everywhere (yes of course I had a quick climb of a few... albeit safe low diff stuff since not carrying safety gear).

travelling long distance today so not much time for exercise

Push ups (16, 16, 16, 16, 25)
100's (2 sets)
SL squats (50 e.s.)
Bridges (incl. s.l. variations)
Fondas (abridged set)

To Uni pool via carpark to collect gym bag.

200m medley
3x 100m FC (c25-40 secs recovery)

Put Flippers on then:

4x100m FC (c.20 secs recovery)
50 back (kick only)
50m breast stroke

More zapped after this than any running race.

intention to cycle home canned when I realised I'd forgotten lights.
bussed it instead