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Training Log Archive: Uncle JiM

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  ORIENTEERING ◪7 7:51:22 23.55 37.9
  RUN12 7:18:18 53.38 85.9
  MTB7 4:53:20 38.25 61.55
  ROAD BIKE2 1:45:00 31.19(3:22) 50.2(2:05)
  WALK3 39:00 2.24 3.6
  WARM UP/DOWN1 15:00
  Total24 22:42:00 148.6 239.15

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Tuesday Jun 30, 2009 #

MTB 5:00 [3] 2.0 km (2:30 / km)


Rode over the track to see Super Coach, was going to tell him the good news that I have now a qualified Athletics Australia coach, he was my mentor coach, but it was all packed up, so I came home


RUN 30:00 intensity: (26:20 @3) + (3:40 @4) 6.0 km (5:00 / km)


Went to the lake to run with the boys, but Big Ev and Brady had decided that they were training earlier in the day (were was my invite) Bryan was MIA, and couldn't be contacted, so that left Birchy and Demaj, both of them aren't doing the Coliban this weekend, so I left them to do there 1k reps, I did a lap and a half of the lake as a warm up, then did 5 by 200 at a quicker pace, with equal recovery, before another lap to warm down

Monday Jun 29, 2009 #

RUN 1:10:00 [3] 14.2 km (4:56 / km)
shoes: Nike Terrain

Cat lady loop with Bryan, Birch and Big Ev. I thought it went from Adelaide St out SG Rd, so I went over there, to find it went pass the back of mine, so I could have saved myself some running. Anyway, up to DH, then around the Res, but on the RD, then Holidays Rd, to Mandurang Rd, and home.

Pace was faster than my normal recovery, but then you weigh that up with the company you can have, so, happy to do it.

WALK 9:00 [3] 1.0 km (9:00 / km)
shoes: Nike Terrain

Pulled up 1k from home, and walked it back

Sunday Jun 28, 2009 #

RUN warm up/down 5:00 [3]
shoes: INOV-8 Roclite

Got to the event early enough, but it was still a bit of a rush to the start, didn't have time to put the contact in, but as it turned out, there was no need for it

ORIENTEERING ◪ 1:16:40 [4] 11.3 km (6:47 / km)
shoes: INOV-8 Roclite

Hagaby at Deadmans Flat, Garmin 12.6 k.

This is one of the most technical gold mining areas in Australia, but not one of the controls were in any of the detail. Still a nice place to have a run, and it was enjoyable, with all the controls in the right place, so I shouldn't complain.

From the start, I seemed to be on my own, but looking over the maps later, Silver Birch had the same loops as me, but decided that he should run in the wrong direction from the start. Saw Kathryn and Tim early on, then Big Ev and Keely at the 1st map change, came across Simon as well, but we were going different ways. Not really a Hagaby that I know them to be.

BE & K had the same course from the start, so they called it a dead heat at the end, I came in for 3rd, 5-6 mins back

Saturday Jun 27, 2009 #

WALK 20:00 [3] 2.6 km (7:42 / km)

Car decided to have a rest, and as I was running out of time to get to the run, quick walk home, lucky my sisters car was in the driveway

RUN warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Nike Terrain

Short one up the hill to check out the last 1 k of the course

RUN race (Sth Inv) 25:00 [5] 6.5 km (3:51 / km)
shoes: Nike Terrain

1st CC for the year, thought I had better turn up as I want to run the Coliban Relay next weekend. Thought I was going to be beaten by Victor at one stage, but as it turned out, we both got beaten by his Missus, Wonder if I can get race fit in a week, doubt it. Was lucky enough to be put in charge of my team for next week, so meant I got to chose the leg I want, 3rd, along the channel, up and over a hill with a rocky decent, but on the down side, it is the longest leg in the relay

RUN warm up/down 6:00 [3] 1.2 km (5:00 / km)

Kept it short

RUN 11:30 [3] 2.2 km (5:14 / km)

Went and got the car from it's resting place, it was keen to get home

Friday Jun 26, 2009 #

WARM UP/DOWN 15:00 [3]

Bought myself a 'push' lawn mower, great for warming up pry to a run, and it keeps the lawn short as well, and to say nothing about reducing Greenhouse gases

MTB 26:00 [3] 6.8 km (3:49 / km)
shoes: Nike Terrain

Standard DH/SG loop. Didn't take the bike shoes, had some trouble staying on the cleats.

Thursday Jun 25, 2009 #

Note

Was going to do some reps, but when I saw that I have trained for the last 6 days, I thought a rest day may be in order

Wednesday Jun 24, 2009 #

MTB 1:10:00 [3] 24.0 km (2:55 / km)
shoes: Nike Bike shoes #1

Couldn't get out in the light, so left it till dusk. Up to DH, then KG and onto Sandhurst Res, put the headlight on the helmet here, then along the Channel, down Hunts Gap Rd, bank through KG, then SG to the Creek and home. Was cold out, but nice riding

Note

The other day at our Castlemaine event, there was a reporter from the ABC, he was there to interview Peter Searle, I got talking to him, and was commenting on Jukola, so he recorded it and it is now on the website Link on the left

Tuesday Jun 23, 2009 #

RUN warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: Silva O shoes

To the Start

ORIENTEERING ◪ race (Australian Long Champs) 1:01:09 [5] 7.1 km (8:37 / km)
shoes: Silva O shoes

Garmin 8.9 Test ran the M45 course for this years Aus Champs, bit hard looking for electrical tape on sticks that is lying on the ground, was a bit out on 2 controls, but apart from that, it was smooth.

Terrain is great, and the Relay is in the same area, should be a good weekend. Course is set for 60, so its going to be a tough test on the day

Monday Jun 22, 2009 #

ROAD BIKE 45:00 [3] 19.0 km (2:22 / km)

Took a cruise into town and then out to the White Hills Botanical Gardens were I'm organising a schools session on Wednesday. Bl**dy hell, they have dug up 1/2 the park, will have to do some quick thinking about were the amended courses will go. Came home on the bike path as the darkness was setting in.

Sunday Jun 21, 2009 #

RUN long 1:27:00 [3] 16.8 km (5:11 / km)
shoes: Nike Terrain

Run with the YM group, 7 of us, including Birchy, not feeling the best today, and I thought that the group would be a little slower as they ran the 15 k in Ballarat yesterday, but I was wrong.
We took a slightly different route from DH, ran down to Faugh-a-Ballagh Rd, then Lawson St, SG Rd and home.
There were some Kangaroos grazing on the front lawn of the house on the corner of Lawson st, maybe we need someone to take care of them

Saturday Jun 20, 2009 #

ORIENTEERING ◪ 20:00 [3]
shoes: Nike Terrain

Put out some controls for the final Space Race, and then ran around after bringing them back in. Good warm up for later

ORIENTEERING ◪ race 32:52 [5] 5.9 km (5:34 / km)
shoes: INOV-8 Roclite

Birchy had been talking himself up for this event, so had to go out making sure that he wouldn't get me, not that I had any doubt that he could.
Saw Rooey at 3 as she came back up the hill, but I didn't get in contact till 5, she put up a good fight through to 6, then I got away, saw Birch at 9 on the overlap, but he put in, and I saw no more of him. He ran well but the only split he got was up the 50m climb finish chute

ORIENTEERING ◪ 15:00 [2] 1.5 km (10:00 / km)
shoes: INOV-8 Roclite

Collecting some controls, very slowly

Friday Jun 19, 2009 #

RUN 40:00 [3] 8.35 km (4:47 / km)
shoes: Nike Terrain

Had a meeting with Peta at the VOA office, so got there early and went for a run up along the river. Great day for getting out, and I got a sweat up, so different to some days we have had lately.

Wednesday Jun 17, 2009 #

MTB 30:00 [2]
shoes: Nike Terrain

Cruised into town and did some shopping, would ride in more often if there was some secure places to put the bike

MTB 38:00 [4] 12.7 km (3:00 / km)

Took this a little harder, out and up to DH, then lap of the Res, and home down the Creek. I don't know if there is a warm part of the day, doesn't matter when I go out, it's always cold. When is summer coming back?

Tuesday Jun 16, 2009 #

RUN 33:30 intensity: (25:30 @3) + (8:00 @5) 6.1 km (5:30 / km)
shoes: Nike Terrain

Went to the lake to run with the young Bucks, Brady, Bryan, Birch, Big Ev and Leon. All of them are at these 1/2 my age, so I had to make sure they didn't show me up to much.

Couple of laps of the lake before we headed of to Rosalind Pk, were the consensus was to do 1000's, but as I wasn't up for this, I did 4/500's, once that was done, easy run back to the lake and the car

Monday Jun 15, 2009 #

RUN 31:40 [3] 6.65 km (4:46 / km)
shoes: Nike Terrain

Out the back and up to and over DH, then down to SG creek and home.

Felt alright going out, nice time of day, knee still a little sore, but not a lot to it. Came home well. Dont know if I will be up for Intervals at the lake tomorrow, only time will tell

Sunday Jun 14, 2009 #

ROAD BIKE 1:00:00 [3] 31.2 km (1:55 / km)
shoes: Nike Bike shoes #1

Hadn't been on the Roadie for a long, long time. Out towards Sutton Grange, got as far as the North Harcourt turn of, and turned around and came home.

Got out in good time (2min ks) and back in better time

Saturday Jun 13, 2009 #

Event: Jukola 2009
 

ORIENTEERING ◪ 30:00 [3]

Putting out and collecting controls for today Space Race, nice warm up for later in the day

ORIENTEERING ◪ race 39:46 [4] 6.1 km (6:31 / km)
shoes: INOV-8 Roclite

Local event at Castlemaine, didn't go to hard, nice to have a trot around

Thursday Jun 11, 2009 #

RUN 43:00 [3] 8.5 km (5:04 / km)
shoes: Nike Terrain

Bloody cold, so put on the Skins and a thermal and went over the track to see if there was any action. Birch was going around, but no Keely, so as I didn't want to do multiple 100, I excused myself and went up OTH.

Been a long time since I gave taken the route up the NW spur, it hasn't changed that much, the track is still very eroded. Bit of work going on with back burning, would have been nice if it was happening when I was up there.

Once I got to the top, came down the West bitumen to SG Rd, and cruised on home

Wednesday Jun 10, 2009 #

MTB 1:10:00 [3]
shoes: Nike Bike shoes #1

Got out of the house as it was colder in it than out, up through DH then on to KG, decided to HTFU, so went the pylon track to Sandhurst Res, I now know why I dont go that way very often.

From the Res, went up along the Channelll to Hunts Gap Rd, then back through KG, SG and OTH till I got home

Monday Jun 8, 2009 #

ORIENTEERING ◪ race 44:35 [5] 6.0 km (7:26 / km)

Multi loop race at Kooyoora, starting in blocks of 3, advertised as 2 min intervals in the program, then 1 min on the day, turned out to be 40sec intervals.

Was one space behind Dave, then Birchy, Bryan and Ev behind. Got Dave at 1, then Bryan got us at 7, he got away from me through 10, 11, 12 but made a mistake at 18 which put me and Dave back into it, I got 21, 22 in front, but couldn't hold Bryan of on the run to the last.

Bryan kicked at the finish to run Blair down, I tried, but to late and had to settle for 3rd

Route Gadget

Sunday Jun 7, 2009 #

RUN warm up/down 10:00 [3]
shoes: INOV-8 Roclite

It was a long way to the start

ORIENTEERING ◪ race 1:20:00 [4]
shoes: INOV-8 Roclite

Took the easy nav option to the 1st, go North over the saddle, down to the paddock, along the fence to the corner, then start Orienteering. lost contact on the way to 4, relocated a couple of times on the way, and eventually got it, took it slow and careful to 6, then along the track to 9 before calling it a day 2 controls later.

Leg was very sore over night, thought at one stage that I wouldn't run, but glad I went out for a trot, should be OK tomorrow

WALK 10:00 [3]

From 11 to the finish/assembly area

Saturday Jun 6, 2009 #

ORIENTEERING ◪ race 51:20 [5]
shoes: Silva O shoes

Garmin 7.2 Not by best race by a long way, found it very hard to see the course on the map, didn't help that it was raining and I wasn't wearing a contact. Fell over at one stage, and thought I should pull out, as it hurt a little.

Toph wasn't impressed with my time, so dropped me from the team, he then went out and showed us how its done.

Route Gadget


ORIENTEERING ◪ warm up/down 20:00 [3]

Picked up 11 controls, which was about a 1/4 of them

Friday Jun 5, 2009 #

MTB 30:20 [3] 9.75 km (3:07 / km)
shoes: Nike Bike shoes #1

Cruisy ride in the evening, out and around to DH, then down the Creek and around the Cemetery back to home

Tuesday Jun 2, 2009 #

RUN warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Terrain

Down at the Lake, went there because I heard that it is the place to be, all the Guns go there, so I thought, I never got to that status, but why cant I train with them.

Warmed up on my own as the others had started before I got there.

RUN intervals 10:38 [4] 3.0 km (3:33 / km)
shoes: Nike Terrain

No Richard or Big Ev. Keely, Brady, Birch and the Moook was there, but as it seemed to be a bit disorganised, I got going early and did 2 x 1 lap of the lake. 1st in 5.14 and the next in 5.24. Magic night to be out, it was misty and damp, but very enjoyable.

Should have done more, or even a warm down, but had a meeting to get to

Monday Jun 1, 2009 #

MTB 24:00 [3] 6.3 km (3:49 / km)
shoes: Nike Terrain

Decided to take Big Ev's advice, log on AP more often, and don't do it week by week.

Easy cruise on the Bike up to DH and home in the dark. It was nice out there, cloud cover and mist was in, but the lights from town reflecting of the clouds made it very enjoyable, and easy enough to see

Note, Could have gone to the MTBO yesterday, as the School group was called of because of rain

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