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Training Log Archive: Uncle JiM

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  MTB9 7:20:20 80.59 129.7
  RUN8 6:10:47 48.78(7:36) 78.5(4:43)
  ORIENTEERING ◪5 3:37:03 16.4 26.4 230
  ROAD BIKE3 2:12:10 35.01(3:47) 56.34(2:21)
  Total20 19:20:20 180.78 290.94 230

» now

Friday Jul 31, 2009 #

MTB 1:00:10 [3] 24.0 km (2:30 / km)
shoes: Nike Bike shoes #1

Evening cruise out to Monsants Rd to pick up some SI gear for tomorrow, bit annoyed that on the way back, my light gave out, but luckily, I had packed the spare Battery. Best k for the trip was down Symonds St, 1.38, not bad for the MTB.
Tried to crank it up, so that I could do the 24k in 60mins, missed by 10secs

Wednesday Jul 29, 2009 #

RUN long 1:07:20 [3] 13.4 km (5:01 / km)
shoes: Nike Terrain

Early afternoon run with Leon, he wanted to check out the track around the Res, as he thinks he has what it takes to set a new record. Back via Houston St, as I had to show this young generation how to set up wireless broadband (-:

Tuesday Jul 28, 2009 #

RUN tempo 28:20 [3] 5.0 km (5:40 / km)
shoes: Nike Terrain

Was getting late, went and checked out the track, no one there, and locked up, so of up the Creek I went, threw in 6 surges (worked out to be 220m) in about 45 - 50 secs, then home

Monday Jul 27, 2009 #

MTB 30:00 [3]
shoes: Nike Terrain

Up the back to DH, then down the Creek, checking control sites, then Houston St, and home

Sunday Jul 26, 2009 #

RUN 1:15:14 [3] 15.28 km (4:55 / km)
shoes: Nike Terrain

YM run with the lads, even though I have gone back to Uni Club, still run with these guys as I'm use to it.

St Elite was there again, as was the normal group. Was tired again early on, until I decided that I may need to attack, just to keep up. From there on, I spent most of my time out the front

Saturday Jul 25, 2009 #

ORIENTEERING ◪ 30:00 [1]
shoes: Nike Terrain

Fairly slow, putting out and bringing in Controls for the Space Race

MTB 43:00 [3] 11.0 km (3:55 / km)
shoes: Nike Terrain

Riding various places. Ist I went to the O Club event on the top of OTH, hard work going up without the lock in shoes, good to see Moook and Street Elite having a trot, then home again, before heading of to the CC at Ken Wust reserve, before coming home again

RUN race 20:55 [4] 5.12 km (4:05 / km)
shoes: Nike Terrain

If you could call it that.

Must have been all the riding and running around, but then, its good training.

1st k in 3.40, then 4.00, 3.55 before pulling up and doing it easy, 4.40, 4,20 to finish it of. 1st time my sister has beaten me, but it was her BD, so I had to be nice to her (:

Thursday Jul 23, 2009 #

ORIENTEERING ◪ 40:00 [3] 6.3 km (6:21 / km) +230m 5:22 / km
shoes: INOV-8 Roclite

Been mapping Doxa Youth Camp, so went for a run on Kookaburra Rises, bit steep at times, and bit lethargic from me, meant that it took a while to cover any distance

Wednesday Jul 22, 2009 #

MTB 1:26:00 [3] 23.0 km (3:44 / km)
shoes: Nike Bike shoes #1

Up the Creek, then followed the YM run till KG, did a bit of play on some single track, before heading into KF to check out the area for this weekends Space Race, then back through DH to home

1000 sessions now logged on AP

MTB 19:20 [3] 6.8 km (2:51 / km)
shoes: Nike Terrain

Easy ride into town to do some stuff, and home again

Tuesday Jul 21, 2009 #


Couple of rest days, need to take it easy as it was a solid weekend

Sunday Jul 19, 2009 #

ROAD BIKE 28:40 [3] 12.8 km (2:14 / km)
shoes: Nike Terrain

My car was out at Sedgwick, as that is where I left it Friday night, when I went to Melbourne, so had to go get it, so I could get to O

On my way up to the OTH sadle, got overtaken by a dude on a Cervelo, then seconds later, his partner/GF came pass on a matching Cervelo. Up over the saddle they went, then into tuck position down the decent, but they forgot that anyone can roll fast downhill, so I was still there as we got to Tanneries.

Looked funny, them in matching Cervelo's, and me in my running gear on my Appollo. He thought that if he went hard, she would keep up, but, Oh no, that is wrong. She was soon blowing a gasket trying to chase him, and keep away from me, so I thought I would put them out of there misery, so cruised pass, and disappeared into the distance.

As I went over Mandy saddle, there was a car slowing traffic down. Soon saw why, a guy had come of his Motor Bike, and was lying in the middle of the road. Ambulance was on its way, and he was talking to those with him, so all should be OK

ORIENTEERING ◪ race 1:06:40 [4] 11.1 km (6:00 / km)
shoes: INOV-8 Roclite

SS@Eppalock Sth

Was so tired after the weekend so far, didn't really look forward to it, but had to do something, so cruised around the long course. Good steady effort, with no real errors, and the forest was so unreal to run in, bit of rain overnight, and the soft, green ground, made running a real enjoyment

Saturday Jul 18, 2009 #

RUN 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike Terrain

Token effort to see if all was OK, had to go the loo, so did a easy run, felt surprisingly good

RUN race 47:10 [5] 12.0 km (3:56 / km)
shoes: INOV-8 Roclite


Started out easy as I really wanted to finish, may have gone a little fast as 1st 3 k was done in 11.28. On the way up the hill the 2nd time, I started to wonder if it was a smart idea to be doing what I was, then when Cowell went pass at 4k, I thought I better stick in there.

Up the hill for the 3rd lap, and I surged Cowell to break him, then kept it steady back down and held the margin. Up the hill for the 4th time, and starting to feel good, so did the front running into the wind. Was a good last lap, taking out about 6 guys on the little hill, 500 from the end, and they didn't get me back.

Was pleased with the consistent splits
11.28, 11.53, 11.55, 11,54

RUN warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: INOV-8 Roclite

Put the trackies on and did a easy run, was good

Friday Jul 17, 2009 #

MTB 40:20 [3] 13.1 km (3:05 / km)
shoes: Nike Zoom

Decision time, will I run and check the leg to see if it's OK for the CC at Bundoora Saturday, or go the ride and give the leg more time to recover

Chose the later, and as I didn't have much time, as I was of to see Bulldogs/Essendon, I went and did it hard. No lock in shoes, as I didn't want to strain anything.

Up and around the mine, then Pylon Track, DH, SG Creek and to get the time up to 40 min, up to Houston St, then home

Wednesday Jul 15, 2009 #

MTB 30:00 [3] 10.0 km (3:00 / km)

Rode into town and around doing a few errands

MTB 31:20 [3] 12.6 km (2:29 / km)
shoes: Nike Zoom

Road out towards Huntly as I needed to pick up the truck for tomorrow, plan was to do a reasonable length ride in the Whipsticks. Dropped into the mechanics to see how the car was going, it was ready, dont know if that was a good thing or not, good that I got the car back, bad that it put a end to the training ride

Tuesday Jul 14, 2009 #

MTB 41:20 [3] 16.2 km (2:33 / km)
shoes: Nike Bike shoes #1

Quad still not the best, but I need to do something, so a easy ride. Went to Houston St as I heard the Moook was back, but he was a sleep, so went and did the cat lady loop.

Leg a little sore, but felt better because of the exercise

MTB 23:50 [3] 9.5 km (2:31 / km)
shoes: Nike Zoom

Had to take the car to the mechanic to get a new dizzy, so packed the bike in for the trip home.

Leg felt much better on this ride, most likely to the fact it wasn't locked into the pedal, so therefore I couldn't put any up force on it

Saturday Jul 11, 2009 #

ORIENTEERING ◪ 40:00 [3]
shoes: INOV-8 Roclite

Peter the Great Gully in the rain.

Was pleasantly surprised with the turn out, had been raining most of the morning. Went the same way as Bryan and James, then we all went different by the 3rd control, and I never saw them again.

Quad inflamed again after 20 mins, so slowed it down, got a few more controls on the way home.

Going to be a rest day tomorrow )-:

Thursday Jul 9, 2009 #

RUN 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Zoom

To the track, then a couple of laps.

Went to do some 200's, but my right quad was sensitive and sore, so after trying two of them, I limped home.

I hurt the quad last weekend at the Monash Sprint, I had rested it well for the week, most annoyed that it inflamed today. It was good yesterday, thats why I tried some strides

Wednesday Jul 8, 2009 #

ROAD BIKE 1:00:00 [3] 22.34 km (2:41 / km)
shoes: Nike Bike shoes #1

1hr exactly to the second. Up Burns St, DH Rd, Kang Gully and back via Nankervis and Tanners with Clara. Beautiful morning out. Really have to get up early-ish more often :-p

RUN 40:00 [3] 7.6 km (5:16 / km)
shoes: Nike Zoom

Easy run up through Solamans Gully, then the Golf Course, Ridge to DH, back to Autumn Gully Rd, SG Rd and home. Actually got a sweat going, which is more than I got this morning

Monday Jul 6, 2009 #

MTB 25:00 [3]
shoes: Nike Zoom

Sore as today, after a weekend of racing, so took it easy. Went up the ridge to DH, then down to SG creek, Caroline St and home

Thought I was going to have a early night, after the epic watching Roger last night, but it looks like I will be up till 11.30 to see how well Leon goes at the JWOC sprint

Going to be a cold one tonight

Sunday Jul 5, 2009 #

Event: JWOC 2009

ORIENTEERING ◪ race 23:41 [5] 5.5 km (4:18 / km)
shoes: Nike Terrain

Team sprint race at Monash, put Dave in the number 1 team with Kathryn, so was a leftover, so got to team up with Grant.

Lead for the 1st, but was over sloppy on the 2nd. On the way to 4, I was behind Dave and Kerrin when Miss Jones came pass, so there was going to be a race. Lead again to 5, but missed a little route choice and MJ got in front, got her at 9, but screwed it straight away on the way to 10 (Lucky that Dave and Kes did as well), so was chasing again, long leg to 11, and MJ was all over the place in the circle, allowing all of us to get back in contact, then on 12, MJ hesitated just enough for me to take the lead, and as there was only one control to go, she weren't going to get pass me.

ORIENTEERING ◪ race 16:42 [5] 3.5 km (4:46 / km)
shoes: Nike Terrain

2nd leg, Grant ran the shorter leg 1st, so I went out earlier than planned, no one to race Head to Head, a bit cleaner, but still some little errors, some not really my fault.

Came back in the lead, but Grant had to run long, and I never really got a lead for him over MJ, we had to settle for 3rd

Saturday Jul 4, 2009 #

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

Racing at 1.30 is a bit of a challenge as to when you eat, is it a late Breakfast, or a early Lunch, went for the former, so slept in till after 9, and then had a easy 3 k run with some Troysie type monkey stuff, then home for BF

MTB 10:00 [3] 3.5 km (2:51 / km)
shoes: Nike Terrain

To the track and back a couple of times

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

Easy run up to the saddle that 2nd leg goes over, and back to the change over

RUN race 30:48 [5] 8.3 km (3:43 / km)
ahr:166 max:173 shoes: Nike racing flats

Bit off money on this race, as Big Ev had bet me that he will roll me by at these 2 mins, so we shock hands on $10.

My team was in the 10 min wave, but by the time they got to me, Big Ev's team from the 20 min wave was only 27 secs behind. Went out hard, had to make BE hurt if he was going to get me, at the bottom of the climb (2k), he was through, so some quick maths told me that I didn't have a chance if it kept going this way. We then hit the climb, 40m climb in 170m, pace dropped to 6.17k's, HR up to 173, highest I've recorded in yonks, BE was still pulling away, kept in good contact over the steep rocky decent, thinking that if I could be 30secs down as we hit the road, (4 k to go) I would still be in with a chance.

Onto the road, and wound it up to 3.20 k's for a k, before settling on 3.30's, BE was still there, but ever so slowly moving away, I convinced myself that I was a better bitumen runner, so stick to it, as we crested the last hill with 1.5 to go, wound it up to 3.10, HR was back over 170, and BE wasn't getting away. Crossed the line just over a minute behind, so was beaten on the day by 1.30, which was enough for me to get the dosh, plus the $10 he owes me from last week

Keely cranked out a 27.57, so was happy to be only 3 mins down. Best max HR I have done in ages, normally run with a max of 166, today that was my average, the things we do for money

RUN warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike racing flats

Very hard to get a good warm down at a road relay, as you are always shifting camp to the next assembly area. So after it was all over, I did a couple of laps on the outside of the aths track

Friday Jul 3, 2009 #


Two rest days, now that wasn't the plan, but sometimes, these things happen

Thursday Jul 2, 2009 #


Need to have a rest day once a week, so today's the day

Plus Coliban is this weekend, as well as Sprint race at Melbourne Uni

Wednesday Jul 1, 2009 #

ROAD BIKE 43:30 [3] 21.2 km (2:03 / km)
shoes: Nike Bike shoes #1

The weather didn't look like it was going to let up today, but in the afternoon the sun came out, so I thought I had better go.

Went out over the OTH saddle, and I could see black clouds down over Sedgwick, so decision time, Tanners or Juvy, decided to stick to Juvy, got out to Toph's and it started to rain, I thought it wouldn't last, so kept going, but in the end, gave up and turned around.

Got back to Tanners and there had been no rain, I lost out there

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