Training Log Archive: Uncle JiMIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
RUN long 1:08:00 [3] 14.0 km (4:51 / km)
shoes: Nike Zoom
Been working at Creswick a couple of days this week, so once the job was finnished, went for a run in the early afternoon at St Georges Lake.
Nice to get to run somewhere different, what wasn't nice was the tempreture, how do PPL live in places like this, give me Bendigo weather any day (-:
Tuesday Apr 29, 2008 #
RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Zoom
Pry to interval session, didn't have much time this week, will have to do more in future
RUN intervals 20:00 4.8 km (4:10 / km)
shoes: Nike Zoom
Bit tired from the weekend, so 1st thought was to not do intervals this week, but then, that is lacking disapline, so did them at a comfortable pace, better to have the commitment to do them, than to do nothing.
Was suprisingly happy with how it went, got into it about half way and got back to the start with plenty of time to go
RUN warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike Zoom
Had very little time to do a proper warmdown, so kept it short
Sunday Apr 27, 2008 #
RUN warm up/down 5:00 [3] 0.9 km (5:33 / km)
Easy run to the start with Warren, bit cold )-;
ORIENTEERING ◪ race (Franklin Gorge) 55:15 [5] *** 10.1 km (5:28 / km)
ahr:150 max:169 spiked:14/16c shoes: Teva #2
Had a staged start, 1 min int, Warren, Bryan, Leon, Me, Bruce.
Bit rusty on one, not sure about things on the way to 2, but then saw Leon, who was in more bother than me, got 2 eventully, saw Bruce.
Decided that I would not get in the race between Leon and Bruce, but sit back watching L, so I could give him some hints after. L was going well, straight alot of the times, and using his speed to keep up to Bruce.
Once we got out of the steep stuff, L opened up and went to the front, I dropped out the back and tried to hang on, they cracked me through 10, 11, 12, but I somehow got back in contact at 13 and tried to hold on as there was only 1.5 k to go. Leon was going very well, and I thought he had Bruce and I under control, but just as it looked like he had it in the bag, he decided to go walkabout on the way to the last. I tried to run Bruce down, but it was to much to ask
Leon ran very well, leading for most of the way through the last 1/2 of the course. Ruby won, Bryan bet me, but only by 9 secs. Good field, Ruby, Robbie, Bruce, Bryan, Leon, Dave, Liggo, Me, Warren all under 60 min
RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Teva #2
Went with B & L, L wanted to find some of the marshes that are mapped, been a long time since they were wet, nearly got lost as we didn't take a map
Saturday Apr 26, 2008 #
RUN 10:00 [3]
Ran to the start, was written on the info sheet that it was 5 mins away, that had been crossed out and replaced with 10, then 20. Anyway, took me about 10, maybe not. The warm up was through some of the best terrain on the map, pity they wouldn't set the courses in the good stuff
ORIENTEERING ◪ race (Glenluce) 44:11 [5] *** 7.9 km (5:36 / km)
ahr:151 max:163 spiked:9/11c
Was meant to be middle distance race, but at over 7 k it was going to be hard to get 35 mins. Only 11 controls, so not even a middle distance course, this is area with some mining and erosion, but we never got to run in the best bit.
1st control = pit, so OK, will give that mining, even if it is in a gully we have to run down 2 = broad gully, not mining, 3 = boulder, same as 2, 4 = rockface, ditto 2, 5 = watercourse end, When the F*** are we going to use the mining. 6 = rockface, say no more, 7 = rocky ground, as above, 8 = boulder, should be back at Kooyoora, 9 = spur, hurrah, finally a gold mining area control, 10 = high point, Yes Ok, it is a mining control site, trouble is it is on top of the ONLY hill in the area, what are they thinking, 11 = between knolls, best site of the day, but it is the last control, and it is not far from a track.
Maybe I'm spoilt with Diamond Hill on my backdoor step, but it isn't that hard to set a good course. To put the icing on the cake, thay had a remote finish, what is the thinking behind that, remote start, remote finish, remote assembly, what the hell are thay up to.
The best bit is I came 2nd, Liggo was on something that made him run faster, bet Bruce, Rueben and most important of all, my nephews
RUN warm up/down 10:00 [3]
After the race
Friday Apr 25, 2008 #
MTB 1:00:00 [2] 16.3 km (3:41 / km)
shoes: Nike Bike shoes #1
Easy cruise out to Mandurang reserve and checked out the area Re suitability for Schools Champs, home via the Tannery Heights climb up the back of OTH. Blew a tube in a big way on the decent, had to walk the bike home after the pump gave up on doing its job
WALK 30:00 [2] 3.0 km (10:00 / km)
shoes: Nike Bike shoes #1
Bike blew a tire, so had to walk it home, hard work in the old Bike shoes
Wednesday Apr 23, 2008 #
RUN 52:42 [3] 10.41 km (5:04 / km)
shoes: Nike Zoom
Spent most of the day on my feet taking Castlemaine School kids around Orienteering courses, so when it got time for me to go for a run, I needed the rest. So this became a late run, not much light, so over OTH, haven't done this run since I shifted to Lawson St, I think I have got spoilt with Diamond Hill. Still a nice run, up Mandurang Rd, then to the top, back down the other side pass the Uni. Good run to do when the light is fading
Tuesday Apr 22, 2008 #
RUN 15:00 [3] 2.8 km (5:21 / km)
shoes: Nike Zoom
TDH type run before breakfast
RUN 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Zoom
Pry to interval session
RUN intervals 20:00 [4] 5.1 km (3:55 / km)
After telling the other blokes in my 40+ team from the weekend, how to train, decided that I had better do as I say.
So proper Mona session on Wildflower Drive, now I have a target to keep up to.
So proper Mona session on Wildflower Drive, now I have a target to keep up to.
RUN 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike Zoom
After intervals went to the track to catch up with LK, and to warm down. No LK, and I spent 30 mins talking Track politics, so only a short warm down
Sunday Apr 20, 2008 #
ORIENTEERING ◪ long 1:26:59 [3] 15.24 km (5:42 / km)
shoes: Nike Zoom
Went to Ballarat to watch/help with the MTBO Champs.
Ran the Mens middle distance race with Dave, not that many options to go straight, even the long leg had us running the bitumen, we DNF as I mismarked the map. Meant to be 18k, we did 15.24.
Ran the Mens middle distance race with Dave, not that many options to go straight, even the long leg had us running the bitumen, we DNF as I mismarked the map. Meant to be 18k, we did 15.24.
RUN 10:00 [3]
Had to run to the start
Saturday Apr 19, 2008 #
Event: Australian MTBO WOC Trials
RUN 20:00 [2] 3.0 km (6:40 / km)
Troysie type run before breakfast. Went to Rosiland park checking control sites and map for the school event there on Monday.
RUN warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Zoom
One of the best warm ups I have done in a while, ran a lap of the course and some more
RUN race 21:58 [5] 6.0 km (3:40 / km)
Jells Park relays, last leg for the Bendigo 40+ team. 10.56 for the 1st lap and put in on the 2nd to run 11.02, so no negative split, but well raced. have to start doing some training if I want to get faster.
RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
Warmed down well, keeping a eye on Buster, was good to see him run 1st hand
Wednesday Apr 16, 2008 #
RUN 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Zoom
Was meant to be long, but there is only so much time in a day, as it was, it was all in the dark. Up OTH and back down the black stuff, dropped in to see Susanne at the Scout Camp on the way home
Tuesday Apr 15, 2008 #
RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Zoom
To the track and back
RUN tempo 12:00 [4] 3.0 km (4:00 / km)
shoes: Nike Zoom
Could hardly be bothered to do anything, but seeing I was here, had to do something, so ran 6 laps on the outer path at 80% effort
Sunday Apr 13, 2008 #
Event: Hagaby, Deadmans Flat
RUN warm up/down 5:00 [5] 0.8 km (6:15 / km)
shoes: Teva #2
To the start
ORIENTEERING ◪ race 1:12:25 [3] 12.29 km (5:54 / km)
shoes: Teva #2
1st map, Missed the 1st, so was at the back of the pack, could see everyone except Keely on the way to 4. (He was behind)
2nd map, back in the mix at 1, saw Leon way out in front at 2, then Bruce in the distance at 4, was know running in a pack with Simon and Adam
3rd map, nothing much changed, saw Bruce and Leon at 2, but they had got it, and I hadn't
4th map, finally caught up to Leon at 2, Simon, Leon and I tried to break Adam but couldn't, in the end I miss read 5 and Adam got through.
Ruby 1st, Bryan, Bruce, Leon, Adam, Simon, Me. Dave had a brain fade out there some where, coming in 8 minutes behind, bit surprised with that as the last time I saw him, it was out the front
2nd map, back in the mix at 1, saw Leon way out in front at 2, then Bruce in the distance at 4, was know running in a pack with Simon and Adam
3rd map, nothing much changed, saw Bruce and Leon at 2, but they had got it, and I hadn't
4th map, finally caught up to Leon at 2, Simon, Leon and I tried to break Adam but couldn't, in the end I miss read 5 and Adam got through.
Ruby 1st, Bryan, Bruce, Leon, Adam, Simon, Me. Dave had a brain fade out there some where, coming in 8 minutes behind, bit surprised with that as the last time I saw him, it was out the front
Saturday Apr 12, 2008 #
Event: Bendigo Ironman 2008
ORIENTEERING ◪ race (Bendigo Ironman) 40:00 [5] 8.0 km (5:00 / km)
shoes: Teva #2
Race 1, (Easy) Started in front of B then L. B got pass on the way to 4, but I got it 1st then he missed 6 so L and I went pass and L was to fast for me to the finish
Race 2, (Hard) Simaliar story with B, he got pass me many times and I got him back, in the end he had me at the finish line.
Race 3, (Moderate) Toph joined in (had been resting) he was flying so I didn't keep up, 2 loops and as I came into the last, B came into his last (different) Bugger it, he got me again.
Race 4, (Hard) 16 variations, 22 controls in 2 k. Kept my head for most of it, finally bet L, he had been to far out in front in race 2 and 3. No sprint finish this time, and my best place.
Dave was running very well, (he won the ironman) even if he was helped by the handicapper. Thanks to Neil for setting another challenging and fun event
Race 2, (Hard) Simaliar story with B, he got pass me many times and I got him back, in the end he had me at the finish line.
Race 3, (Moderate) Toph joined in (had been resting) he was flying so I didn't keep up, 2 loops and as I came into the last, B came into his last (different) Bugger it, he got me again.
Race 4, (Hard) 16 variations, 22 controls in 2 k. Kept my head for most of it, finally bet L, he had been to far out in front in race 2 and 3. No sprint finish this time, and my best place.
Dave was running very well, (he won the ironman) even if he was helped by the handicapper. Thanks to Neil for setting another challenging and fun event
RUN warm up/down 10:00 [2]
Pry to and in the rest period between races
Friday Apr 11, 2008 #
RUN 20:00 [3] 3.8 km (5:16 / km)
shoes: Nike Zoom
SG Rd, Retreat, Stanley
Wednesday Apr 9, 2008 #
RUN long 1:18:26 [3] 14.8 km (5:18 / km)
shoes: Nike Zoom
CW around the Res, but not beside the fence, ran Murray's track to KG Rd, then back to the fence till DH Rd, down Pipeline to Pylon Track on DH map, then along to Golden Gully, there was a control burn going on there, but only a small area. Back home through Nth end of DH, pass the Faugh a Ballagh dam, which is full!!!
Must be plenty of water out there some where, Coliban water has all the channel's running in the forest, = many wet gullies. Should do some marsh training (-:
Tuesday Apr 8, 2008 #
Event: Keen Adventure Race
RUN intervals 1:00:00
shoes: Nike Zoom
Track work, went down and ran with the Keely clan, all 3 of them, yep, even Shamus turned up.
2k (5 laps) warm up, then some low running hurdles, and some medicine ball work, then into the intervals, the boys, not the younger one, had to do 200, 400, 600, 400, 200 with 100 walk reovery, then they had to do it over again.
I did 200, 400, 400, 200, 100, 100, 200, 200, some of them with Shamus, then we all warmed down up along the creek for 10 mins.
Felt a little tired, combination of not having done ints. for a while, and the 1/2 that I ran 2 days ago
Right calf a little sore
Monday Apr 7, 2008 #
ROAD BIKE 1:03:13 [3] 31.53 km (2:00 / km)
ahr:124 shoes: Nike Bike shoes #1
CW Juvi, not to hard, just kept it steady at 2 mins K, home via DH Rd then over the back pass the Golf Course, dont know if this is easier than Burns St as there is a hill quite late in the course
Sunday Apr 6, 2008 #
RUN race (Eaglehawk 1/2 Marathon) 1:27:47 [4] 21.1 km (4:10 / km)
ahr:156 max:187 shoes: Nike Zoom
Never liked this 1/2 Marathon, 2 times around a loop course with a turn around on the Neilbourgh Rd hill. Hadn't planned to do this, but when I looked around for a run this weekend, this was the only thing on, so the plan was to finish, as I dont have a very good record on this course.
3.55
3.55
3.55
3.56
4.06 1st hill
4.05 Another hill
3.59
3.51 Down hill
4.03
4.06 Finish of 1st lap
4.09
4.28 Bit of a hill not noticed on 1st lap
4.11
4.17 Down hill, just going easy
4.22
4.22 1st hill again
4.29 Starting to feel it bad
4.26
4.12 Up Simpsons Rd, this is where I normally crack
4.13 Feeling good, must have taken it to easy earlier
4.07
0.22
Well I acheived what I wanted, and I pushed up SimpsonsRd well, was helped that someone got up to 5m behind with 2.5 k to go, cant let them get you after doing all that work.
Charles Chambers did 83, should be able to do that if I race, might do that next time.
Note
My PB for 25k is 85, so slowed down some 4 or so Km in the last 10 years, oh well, at these I'm still running
3.55
3.55
3.55
3.56
4.06 1st hill
4.05 Another hill
3.59
3.51 Down hill
4.03
4.06 Finish of 1st lap
4.09
4.28 Bit of a hill not noticed on 1st lap
4.11
4.17 Down hill, just going easy
4.22
4.22 1st hill again
4.29 Starting to feel it bad
4.26
4.12 Up Simpsons Rd, this is where I normally crack
4.13 Feeling good, must have taken it to easy earlier
4.07
0.22
Well I acheived what I wanted, and I pushed up SimpsonsRd well, was helped that someone got up to 5m behind with 2.5 k to go, cant let them get you after doing all that work.
Charles Chambers did 83, should be able to do that if I race, might do that next time.
Note
My PB for 25k is 85, so slowed down some 4 or so Km in the last 10 years, oh well, at these I'm still running
Saturday Apr 5, 2008 #
ROAD BIKE 32:00 [3] 14.8 km (2:10 / km)
shoes: Nike Bike shoes #1
To dark to ride home after tea last night, went and got my bike and came home the most direct way, straight up the Mid Hwy then old Saleyards, Somerville and Sternberg St.
Try to make it 15 k next time by coming pass the Aths Track
Try to make it 15 k next time by coming pass the Aths Track
ORIENTEERING ◪ race (garmin 7.4k) 40:15 [4] 6.4 km (6:17 / km)
shoes: Teva #1
Marked the 1st control in the wrong place so DNF, got to where I marked it, No control so ran on, caught Kido 6 min at 6, but then missed 9 and got caught again. No tracks on map make for a bit more consintration, ran straight on all options. Caren't work out how the garmin found a extra k out there
Friday Apr 4, 2008 #
ROAD BIKE 41:00 [3] 21.0 km (1:57 / km)
shoes: Nike Bike shoes #1
Rode out to my sisters for tea, Kenny Res and around the back of the racecourse, then Station St to the Mid Hwy, bit extra up to the saleyards and back to get the distance
Wednesday Apr 2, 2008 #
MTB 1:21:26 28.4 km (2:52 / km)
shoes: Nike Bike shoes #1
Up DH, then KG to the water race, turned of at Harpers, then Rooney, back to Hunts gap and home via a bit of single track in KG and SG.
Bit windy and blowy out there today, but not cold, which was nice
Bit windy and blowy out there today, but not cold, which was nice
Tuesday Apr 1, 2008 #
RUN 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Nike Zoom
Lap of the res with the boys and Toppy, no one really attacked the pace as we were all wanting to do a easy run, and also not wanting Tom to drop of to far