Training Log Archive: BombIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Orienteering 20:00 [3]
2 sprint courses at canberra uni. quite fun, and really tricky. legs were pretty dead though, so didn't run too hard.
Orienteering race 34:12 [5] 6.2 km (5:31 / km)
stromlo running festival race. 3 loops - started with jasmine. found the first controls in the creek a bit tricky - but mainly just to get to rather than find. quickly figured that out and round was going to be much faster than straight in that shitty stuff. got a bit ahead of jas on the first loop cos I had the shorter one, then ended up just ahead coming off the second loop, but could see her steadily catching me on the third. she passed me with a couple of hundred metres to go, but I had nothing and got smashed in the end. 2 min time penalty added to time above cos I crossed the creek where it was apparently not allowed. most of the field owned up to their cheating and copped the same penalty.
Running warm up/down 30:00 [2]
for training and race
Friday Feb 27, 2009 #
Event: Stromlo Running Festival
Running 30:00 [1]
running clinic with Lex from actas, and Kathryn and Vanessa. apparently all my injury problems with my itb and hip are caused by overstriding on my right leg. now I have some drills and stuff to fix it. I really hope it works!
Orienteering race 51:00 [4] 4.9 km (10:24 / km)
night o race at bluetts west. mass start. got off to a good start, but stuffed the third massively and ended up back with the group for the next few controls. got away with kathryn at the end of the first loop, but we had different splits for the start of the second. stuffed the third control again, and was back with the bunch. ran with Al for a while cos her light died, but then Belinda caught up so I left them together. finished the last loop ok. Second behind Vanessa, but only the two of us managed to (or chose to) go to all the right controls. chaos!
and ayups are awesome for night-o
and ayups are awesome for night-o
Running warm up/down 15:00 [2]
Thursday Feb 26, 2009 #
Running 42:00 [3]
slow morning run. probably should have had something to eat first cos I was pretty tired.
Tuesday Feb 24, 2009 #
Running intervals 24:00 [5] 6.0 km (4:00 / km)
3x2km. 3min jog recovery. first one felt good, second one hurt, third was slow and horrible.
8.02 (163 ave, 181 max)
8.07 (175, 185)
8.32 (177, 185)
8.02 (163 ave, 181 max)
8.07 (175, 185)
8.32 (177, 185)
Running 9:00 [1]
jog recoveries
Running warm up/down 45:00 [3]
Monday Feb 23, 2009 #
Gym 45:00 [5]
training at race elements. new programme. didn't seem particularly hard, but I was totally stuffed by the end.
Saturday Feb 21, 2009 #
Running long 1:32:00 [3]
Long run from Clare's place in chapel hill. through gap creek and then a loop over coottha to simpsons falls. another nice cool morning, and really nice that the creeks on Coottha are flowing.
Note
busy rest of day. got the maps printed, then rode around uni putting out controls, got the event going, then put out controls for the ultra-sprint. then babysat ewan for a while (who fortunately didn't mind being abandonded with a total stranger, didn't cry, and didn't get bitten by the greenants that were in plague proportions in the great court).
sprint race went well, and the ultra-sprint was total chaos, but it seemed like peeps were having fun.
sprint race went well, and the ultra-sprint was total chaos, but it seemed like peeps were having fun.
Friday Feb 20, 2009 #
Cycling 1:10:00 [3]
afternoon cruise around gap creek with Dan and Kirra. very muddy, but nice and cool after the storm which hit about 4.
Thursday Feb 19, 2009 #
Note
(rest day)
been feeling a bit off since tuesday. planned a rest day yesterday, and decided to have another today.
James' birthday dinner tonight - hopefully mum's chocolate cake will make me feel better!
James' birthday dinner tonight - hopefully mum's chocolate cake will make me feel better!
Tuesday Feb 17, 2009 #
Running intervals 16:00 [5] 4.0 km (4:00 / km)
4x1k. recovery week this week, so 2 less than last week - but they were so slow and crap i couldn't have done any more anyway.
3.57 (159ave, 176max)
3.54 (166, 174)
4.03 (168, 182)
4.05 (168, 183)
3.57 (159ave, 176max)
3.54 (166, 174)
4.03 (168, 182)
4.05 (168, 183)
Running 6:00 [1]
walk recoveries between intervals
Running warm up/down 45:00 [3]
Monday Feb 16, 2009 #
Gym 50:00 [3]
race elements. unload week. easy yeah!
Running 40:00 [3]
easy recovery run
Saturday Feb 14, 2009 #
Running long 1:42:00 [3]
Long run from Wendy's with Kirra, and Wendy for the first 15mins. Great running conditions - nice and cool and rainy. Got to about 80mins before the tank hit empty. Porridge and french toast for breakfast at Wendys.
Orienteering race 26:55 [4] 4.3 km (6:16 / km)
Park O at Southbank. pretty good run, just a few controls where I had trouble seeing the plate when I got into the circle. as first starter I missed out on any leads into controls, which would have been really useful! legs felt ok, but just wouldn't go fast.
Valentines Day weddings were popular - saw 6 wedding parties either while running, or on the ride to/from the event
Valentines Day weddings were popular - saw 6 wedding parties either while running, or on the ride to/from the event
Cycling warm up/down 30:00 [3]
ride to and from event
Friday Feb 13, 2009 #
Note
(rest day)
Visit to the dentist today, and now that the anesthetic is wearing off it feels like I've been king-hit. some couch time required, and hopefully I'll be all good for the long run tomorrow.
Thursday Feb 12, 2009 #
Running hills (Anzac Park TT) 27:20 [5] 5.2 km (5:15 / km)
Anzac park TT. only macca showed up this week, but as I always seem to end up running by myself I guess it doesn't really make much difference.
So much better than last week - better choice of lunch for a start, so I didn't feel like puking the whole way. felt nice and strong on the hills, and fast on the flats - yay! I think I can pick up a fair bit on the downhills though, still a bit of a wuss.
also think it helped that it was nice and cool after the rain this afternoon - bit of a change compared to the last few weeks.
So much better than last week - better choice of lunch for a start, so I didn't feel like puking the whole way. felt nice and strong on the hills, and fast on the flats - yay! I think I can pick up a fair bit on the downhills though, still a bit of a wuss.
also think it helped that it was nice and cool after the rain this afternoon - bit of a change compared to the last few weeks.
Running warm up/down 15:00 [2]
Wednesday Feb 11, 2009 #
Note
(rest day)
another visit to the osteo, so no training for the rest of the day. says that my hips are staying aligned much better, and that i'm nearly properly un-injured!! yay!!
hip has been much less sore over the past week or so which has been great. 10 months of treatment seems to have finally worked!
hip has been much less sore over the past week or so which has been great. 10 months of treatment seems to have finally worked!
Tuesday Feb 10, 2009 #
Running intervals 24:00 [5] 6.0 km (4:00 / km)
good group at intervals tonight - kirra, jamie, mat, olly and markg
6x1k intervals with 2min recoveries. first 4 were all good (funny that, how I've done a 4x1k session for the last 2 weeks), and the last 2 really sucked.
3.53, 3.50, 3.56, 3.53, 4.12, 4.08
6x1k intervals with 2min recoveries. first 4 were all good (funny that, how I've done a 4x1k session for the last 2 weeks), and the last 2 really sucked.
3.53, 3.50, 3.56, 3.53, 4.12, 4.08
Running 10:00 [1]
walk recoveries
Running warm up/down 40:00 [3]
Monday Feb 9, 2009 #
Gym 50:00 [5]
Race Elements. Load week. Bit tired from yesterday, but got through the session ok. Bec added a few little extra things to really crank up the pain factor. Kathy was a bit sick this week :-(
Sunday Feb 8, 2009 #
Cycling 3:00:00 [3] 75.0 km (2:24 / km)
Road ride from Boonah with Dad. had planned to do about 90mins, but then decided to do a bit extra, which doubled the ride. nice day out, but hot and I got really sunburnt. Dad was riding pretty well (in training for cycling touring across the himalayas), and even did a couple of turns in front... for a total of about 5 mins.
must remember sunscreen and food next time!
must remember sunscreen and food next time!
Saturday Feb 7, 2009 #
Running 58:00 [3]
was meant to be a long run from biddy's place, but felt so crap that I turned around after half an hour. super slow up the hills. even struggled back down the hills cos my legs were so weak and wobbly.
Note
achillies has been a bit agro since I got my orthotics. kinda hoping if I just keep icing it will get better.
Orienteering race 22:09 [3] 3.7 km (5:59 / km)
Park race at UQ ipswich. wasn't too sure how I'd go after the piss-poor morning run, but as I was there helping anyway I thought I'd give it a go. took it fairly easy, but did feel a lot better than this morning.
Friday Feb 6, 2009 #
Cycling 1:10:00 [2]
cruise around gap creek with kirra.
Thursday Feb 5, 2009 #
Running hills (Anzac Park TT) 29:22 [4] 5.2 km (5:39 / km)
Anzac park time trial. first one for a while. slow, but felt even slower. nasty tummy ache thanks to fish and chips for lunch. lots of stops for big burps, and thought I was going to chuck for a while, but didn't.
At least it should be easy enough to go faster next week!
At least it should be easy enough to go faster next week!
Running warm up/down 20:00 [2]
Tuesday Feb 3, 2009 #
Running intervals 16:00 [5] 4.0 km (4:00 / km)
4x1km w/ 2min recoveries. same session as last week, except that it hurt less, and I ran faster. also found the recoveries seemed much longer! heart rate got higher too.
4.06 (ave 163, max 189)
3.57 (165, 183)
3.57 (170, 184)
3.54 (172, 184)
4.06 (ave 163, max 189)
3.57 (165, 183)
3.57 (170, 184)
3.54 (172, 184)
Running 6:00 [1]
recoveries
Running warm up/down 45:00 [2]
warm up and warm down
Monday Feb 2, 2009 #
Gym 50:00 [5]
total smashfest after last weeks easier session. arms were so tired I had trouble driving home.
Running 43:00 [2]
very slow recovery run. had a bit of a tummy ache :-(
Sunday Feb 1, 2009 #
Running 1:15:00 [3]
long-ish run with the cockies group. (had to bail early to get to the coaching course). up over mt madjura and down through madjura pines. then back through the pines to the gate and back up over the hill to the carotel. good to get out for a run, but found the dry air a bit harsh.