Training Log Archive: BombIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Running intervals 8:00 [4] 2.0 km (4:00 / km)
Intervals with Kirra and Olly. 4x500m with jog recoveries. First one was ok, but the next 3 were pretty average. legs still pretty tired, and heart rate wouldn't go up.
1.44
1.50
1.50
1.47
1.44
1.50
1.50
1.47
Running warm up/down 45:00 [3]
warm up, warm down and jogs between intervals.
Monday Jun 29, 2009 #
Gym 40:00 [3]
recovery session at Race Elements.
Sunday Jun 28, 2009 #
Cycling race 2:30:00 [4]
2 night laps and 3 day laps. got up early for pre-dawn double, then did another double and thought I was finished, but helen came in off the lap of her double with a sore knee, so I went out again. track was slowly drying out by the end. so much mud! finished up 6 laps ahead of the next girls team.
Saturday Jun 27, 2009 #
Cycling race 2:30:00 [4]
Insomnia 24hr mtb race. 2 day laps and 3 night laps. muddy as - but really quite fun. got in from last night lap to find Kathy was only doing a single, helen had gone to sleep for the night and bec was puking. so I went to bed.
Friday Jun 26, 2009 #
Note
(sick) (rest day)
post-thesis-submission cold is easing a bit, just a bit snotty now. good timing - 24hr mtb race this weekend (found some friends this year, so team of 4). I hope it doesn't rain too much!
Thursday Jun 25, 2009 #
Note
(sick)
still sick. blah.
Tuesday Jun 23, 2009 #
pilates 1:00:00 [1]
(sick)
hard to concentrate with a snotty head.
Sunday Jun 21, 2009 #
Cycling 1:45:00 [3]
MTB ride in Bunya from the Christmas's with Kathy, Bec and Lisa. Bec loaned me her new 29er single speed for the day and it was so much fun! I want one!
Saturday Jun 20, 2009 #
Running 1:01:00 [3]
easy run at gap creek, from Clares, with Clare, Mat, and Lance and Wendy (for their first? and last long run appearance this year - flying to italy next weekend). an hour was enough today - good to sweat out some of the alcohol from last nights thesis submission celebration.
Thursday Jun 18, 2009 #
Note
(injured)
stupid hip is really sore again. :-(
Tuesday Jun 16, 2009 #
pilates 1:00:00 [2]
very hard session today... I thought pilates was supposed to be easy!
Running intervals 24:00 [5] 6.0 km (4:00 / km)
6x1k with 2min standing recoveries. Ran with Kirra, and Mark turned up after the first 2.
Same session as last week. Felt a bit better, but crashed badly in the last 2, and pacing was totally off. I think I might not be eating enough during the day before these sessions. Second rep was somehow heaps faster (and also felt the easiest), and probably the speed I should be running, given what I was running for 500m and 2k reps.
3.53 (164ave, 177max)
3.40 (169, 181)
3.52 (171, 181)
3.53 (171, 181)
4.04 (170, 180)
4.03 (166, 179)
Same session as last week. Felt a bit better, but crashed badly in the last 2, and pacing was totally off. I think I might not be eating enough during the day before these sessions. Second rep was somehow heaps faster (and also felt the easiest), and probably the speed I should be running, given what I was running for 500m and 2k reps.
3.53 (164ave, 177max)
3.40 (169, 181)
3.52 (171, 181)
3.53 (171, 181)
4.04 (170, 180)
4.03 (166, 179)
Running intervals 12:00 [1]
recoveries
Running warm up/down 40:00 [3]
Monday Jun 15, 2009 #
Gym 50:00 [5]
Race elements. load week - OW! nearly chucked by the end.
Saturday Jun 13, 2009 #
Running long 1:32:00 [3]
long run from Tamsin's place. w/ Tamsin, Kirra, Clare, Rachel, Mat, Richie and Mark for half the run. Started and finished in Anzac park, with a big loop over Mt Coottha. Quite tired today.
Thursday Jun 11, 2009 #
Running intervals 24:00 [5] 6.0 km (4:00 / km)
Intervals at UQ with Kirra, Olly and Mat. 6x1k with 2min walk recoveries. moved this session from tues to try and get some more recovery time after the weekend, but it totally didn't work - I think I would have run better a couple of days ago. really slow - and I felt like I hit the wall on each one after the second one.
3.57 (158, 184)
3.55 (163, 180)
4.01 (164, 181)
3.58 (163, 178)
4.05 (166, 186)
4.02 (165, 176)
3.57 (158, 184)
3.55 (163, 180)
4.01 (164, 181)
3.58 (163, 178)
4.05 (166, 186)
4.02 (165, 176)
Running warm up/down 40:00 [2]
Running intervals 12:00 [0]
recoveries between intervals
Wednesday Jun 10, 2009 #
Running 1:07:00 [3]
city loop run. nice.
legs were a bit tired at the end, and complained on the steeper downhills.
legs were a bit tired at the end, and complained on the steeper downhills.
Tuesday Jun 9, 2009 #
Gym 45:00 [4]
Race elements. expected legs to be pretty sore after yesterday, but they were ok. arms were quite tired though - driving the whipper-snipper all afternoon yesterday was quite hard.
Monday Jun 8, 2009 #
Running race 43:46 [5] 9.5 km (4:36 / km) +300m 3:59 / km
Mt Coottha king/queen of the mountain race. 1 lap of the ring rd, anticlockwise. Kirra and I ran, and Olly turned up as well. legs felt a bit tired after a few hard runs this weekend, but the climb is a nice steady gradient, so it was easy to get into a good rhythm. had a couple of battles with some guys who were running near me, which helped push me along a bit faster. the next girl was about 3mins back. 16th overall and first girl.
Running warm up/down 20:00 [2]
going to need to spend some quality time stretching as well. quads could be a little sore after this one!
Sunday Jun 7, 2009 #
Orienteering race 56:00 [3] 6.0 km (9:20 / km) +240m 7:47 / km
SEQ 3 days - day 2 at Old Hidden Vale. didn't really plan to run this, but ended up at the event cos I visited mum for the weekend. interesting start - copying the course from a (newer?) 1:10000 map to the old 1:15000 map, which didn't have some of the features that controls were on, so there were a few empty control circles on the side of hills. was going ok until I caught james at 5, the we weren't paying enough attention and didn't drop far enough down the hill to 6 and ended up looking for the control on the wrong hill. 6mins there, and over shot the 7th cos it was too low in the creek. another minute there, where rachel went past. cbf kicked in, and I cruised the rest home.
Saturday Jun 6, 2009 #
Running long 2:02:00 [3]
long run from Clare's place. James and Mat took off from the start, so just ran with Clare and Kirra. Clare turned back early to make it a 1hr run, and Kirras knee was playing up, so she went home after 80mins.
Ran into GC, up magic, across to sth boundary, jones rd, boscome rd, back to GC (then left Kirra), up magic again, 3 sisters and back down Ch9. was close to hitting the wall going up 3 sisters, but then the downhill run saved me for a while. massively hit the wall in the last 10 mins.
Ran into GC, up magic, across to sth boundary, jones rd, boscome rd, back to GC (then left Kirra), up magic again, 3 sisters and back down Ch9. was close to hitting the wall going up 3 sisters, but then the downhill run saved me for a while. massively hit the wall in the last 10 mins.
Orienteering race 36:30 [4] 6.1 km (5:59 / km) +135m 5:23 / km
SEQ 3 Day - race 1 at Cotton's Paddock. New map - quite flat, with heaps of erosion detail... which had all been totally washed out by the recent floods. I hadn't expected too much from this event, but it was really fun, and the area was great to run around. would be an awesome area for a relay.
I had an ok run. brain and legs both a bit tired from this mornings run, and found it a bit hard to keep my footing sometimes in the junk hidden by the long grass, and run hard at the same time. also adjusting to the self-un-mapped erosion detail was a bit confusing before I'd worked out why things were all much bigger than mapped.
I had an ok run. brain and legs both a bit tired from this mornings run, and found it a bit hard to keep my footing sometimes in the junk hidden by the long grass, and run hard at the same time. also adjusting to the self-un-mapped erosion detail was a bit confusing before I'd worked out why things were all much bigger than mapped.
Running warm up/down 10:00 [2]
warm up to start. warm down was the walk to the b'day cake that was being cut as I finished.
Thursday Jun 4, 2009 #
Running tempo 43:00 [4]
37mins of tempo run, and 5mins of warm down. started running fast for no apparent reason (thought it was going to be a bit of a plod). seemed like the same pace as the intervals the other night... which kinda makes sense - I do seem to have only only fast and slow.
Wednesday Jun 3, 2009 #
Gym 50:00 [5]
Race Elements. Kathy was back from holidays and it was a massive leg smashing session today - heaps of squat holds and lunges and jumps.
Tuesday Jun 2, 2009 #
pilates 1:00:00 [2]
pretty intense class this week. heaps of upper body strength stuff in addition to the usual core work.
Running intervals 24:00 [5] 6.0 km (4:00 / km)
Intervals at UQ with Kirra. 3x2k again - same session as last week, but felt heaps better. first interval took the same time, but the second 2 were faster instead of slower.
7.57 (173ave, 194max)
7.57 (180, 188)
7.50 (177, 183)
7.57 (173ave, 194max)
7.57 (180, 188)
7.50 (177, 183)
Running warm up/down 50:00 [3]
warm up, warm down and jog recoveries.
Monday Jun 1, 2009 #
Cycling 1:20:00 [3] 35.0 km (2:17 / km)
river loop. not as cold, or slow as I thought it would be. saw the trolls out near the end, and they're looking a bit slow, and depleted in numbers these days, so I might start riding with them again sooner rather than later.