Training Log Archive: BombIn the 31 days ending Jan 31, 2007:
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Wednesday Jan 31, 2007 #
Cycling 1:43:00 [4] 50.0 km (2:04 / km)
OMG trolls 'social' ride. turned into a total smashfest. managed one turn at the front which lasted less than 30 secs. I thought with 2 days off I'd be set, but it was one of the hardest trolls rides I've done! Very slow ride home from the cafe today!
Running 40:00 [4] 6.0 km (6:40 / km)
Took the little cyclone girls for a run in Anzac Park. Lots of hills, Rachel beat be up the last one - better watch out or they'll all be leaving me behind soon!
Monday Jan 29, 2007 #
Note
(rest day)
was thinking about a recovery run, but I'm going to re-allocate that time to sitting on the couch. still feeling pretty tired after the weekend, and a bit sick so I want to make sure I'm all better for the NZ races.
going to have to stay late at work as well - have to clean out the kit for a big hydroponics experiment and going in the glasshouse before sunset is really not a option as its about 50C in there during the day.
going to have to stay late at work as well - have to clean out the kit for a big hydroponics experiment and going in the glasshouse before sunset is really not a option as its about 50C in there during the day.
Sunday Jan 28, 2007 #
Orienteering 40:00 [3] 4.0 km (10:00 / km)
Map memory exercise - made a little tricker by the fact that there wasn't a map at the start, so we went hunting till we found the first control and started from there. pretty easy.
Orienteering 45:00 [3] 5.0 km (9:00 / km)
window exercise on charlies paddock. had trouble on a couple of long legs that were pretty vague and stopped on parallel features too early.
Orienteering 40:00 [4] 4.3 km (9:18 / km)
Skins - in a group with oli, wendy and the firminator. mass start on the first one, and staggered starts after that. oli won all 4, but I managed to get second on a couple.
died on the last one back up the hill - lucky it was the last training for the day!
Brambles cafe in Warwick afterwards for very delicious ice cream and coffee!
died on the last one back up the hill - lucky it was the last training for the day!
Brambles cafe in Warwick afterwards for very delicious ice cream and coffee!
Saturday Jan 27, 2007 #
Running (terrain time trial) 9:26 [5] 2.2 km (4:17 / km)
time trial at sandy creek. slower than last time (which was just before I went to woc) but quicker than any other january time.
Running (warm ups) 20:00 [2]
Orienteering 45:00 [3] 4.5 km (10:00 / km)
Relocation exercise on Sandy Creek with Wendy - swapped map every 2 mins. quite tricky when you get the map on the edge of the circle and have to figure out really tricky granite!
Orienteering 50:00 [3] 4.0 km (12:30 / km)
visualisation/control picking exercise. sandy creek again. did the first part well, but lost motivation about 2/3 of the way through, but kieran and oli caught me so kinda raced them for the last part.
bloody hot day.
bloody hot day.
Orienteering 20:26 [4] 3.2 km (6:23 / km)
Sprint (bit long for a sprint!) race on the back part of sandy creek in the weird erosion stuff that never makes any sense. Pretty tired after all the other training in the heat.
Wore Wendy's garmin - the detail is amazing! every little mistake! the pace thing was really cool - shows up all your faffing when you haven't planned ahead enough and have to keep stopping to figure things out!
Wore Wendy's garmin - the detail is amazing! every little mistake! the pace thing was really cool - shows up all your faffing when you haven't planned ahead enough and have to keep stopping to figure things out!
Friday Jan 26, 2007 #
Event: Cyclones Camp
Cycling 2:57:00 [3] 75.0 km (2:22 / km)
Australia Day ride up Mt Nebo with the trolls. Very hot in Bris, but nicer up on the mountain in the clouds. Felt totally awful to start with and got dropped, but found my legs about half way up and caught the group just going into the Nebo village. Breakfast at the Java Lounge - fantastic iced-coffee thickshakes!
Wednesday Jan 24, 2007 #
Cycling 1:45:00 [3] 50.0 km (2:06 / km)
Trolls ride. Got dropped at the start of the corso and had the embarrassment of everyone waiting for me at the top of the hill.
Tuesday Jan 23, 2007 #
Running intervals 24:38 [4] 6.0 km (4:06 / km)
6*1 km intervals in Toohey forest. Ran with Geoff, Simon and Mat.
On single-track at the moment, but will move to terrain soon.
It was my first speedwork session since July, so I wasn't expecting too much - I really struggled to get my legs moving fast enough for the first couple, and I though I was going to die after the third, and my pacing was totally crap... but then I actually started to feel pretty good for the last few.
time, ave hr, max hr
4.07 170 183
3.50 174 187
4.29 177 186
3.58 173 187
4.20 178 187
3.54 173 186
(1,3,5 uphill, 2,4,6 downhill)
Simon gave us all a good laugh - got bored after the first two, took off like a rocket on the next couple, and then ended up walking the 5th. Soft!
On single-track at the moment, but will move to terrain soon.
It was my first speedwork session since July, so I wasn't expecting too much - I really struggled to get my legs moving fast enough for the first couple, and I though I was going to die after the third, and my pacing was totally crap... but then I actually started to feel pretty good for the last few.
time, ave hr, max hr
4.07 170 183
3.50 174 187
4.29 177 186
3.58 173 187
4.20 178 187
3.54 173 186
(1,3,5 uphill, 2,4,6 downhill)
Simon gave us all a good laugh - got bored after the first two, took off like a rocket on the next couple, and then ended up walking the 5th. Soft!
Running 1:00:00 [1] 7.0 km (8:34 / km)
warm up, warm down and recoveries.
Monday Jan 22, 2007 #
Running 1:04:00 [2] 11.0 km (5:49 / km)
River run into oxleys. Took about 5 mins longer than last time. Even though I waited til it was dark it was still so hot and humid that running hard wasn't an option.
Sunday Jan 21, 2007 #
Cycling 2:00:00 [2]
Mtb ride at Daisy Hill with the usual group.
Wendy came along too this time, so I spent some time teaching her how to ride some of the technical stuff (she's such a roadie!)
Wendy came along too this time, so I spent some time teaching her how to ride some of the technical stuff (she's such a roadie!)
Saturday Jan 20, 2007 #
Cycling 1:00:00 [1] 5.0 km (12:00 / km)
putting out controls for park O
Friday Jan 19, 2007 #
Cycling 1:50:00 [2] 50.0 km (2:12 / km)
River ride. Lee suggested we start late and do a recovery ride, which I thought was great cos I'd planned to ride with the trolls but they're usually really fast on Friday and there's no way my legs were going fast this morning. A couple of us showed up - but no Lee! Lazy!!
Thursday Jan 18, 2007 #
Cycling 1:20:00 [1] 30.0 km (2:40 / km)
Cruisy ride with Wendy, slow enough to not interupt her stories from her holiday in NZ.
Running long 1:36:00 [3] 17.0 km (5:39 / km)
River run into the city. Felt good on the run in, but started getting stomach cramps on the way home. Drank some of that powerade protein drink (won at the 5days), which didn't sit well, and then only managed a tiny bit of dinner which threatened to bounce. not happy!
Wednesday Jan 17, 2007 #
Cycling 2:15:00 [3] 55.0 km (2:27 / km)
Trolls ride. Felt pretty strong which was a nice change from the last week or so, and I didn't get dropped which was also good!
Cute new guy riding with the group this morning... maybe I'll have to turn up to these rides more often!
Cute new guy riding with the group this morning... maybe I'll have to turn up to these rides more often!
Note
Gave blood today. Geez the needles are big!
Feeling a little tired now - I might skip that run I had planned for this afternoon.
Feeling a little tired now - I might skip that run I had planned for this afternoon.
Tuesday Jan 16, 2007 #
Running 58:00 [2] 11.0 km (5:16 / km)
Long pocket and Indooroopilly loop. Felt much better than yesterday, but still not great. Though I was going ok at the start, but then got passed by peter nowill doing intervals - holy shit he's fast!
Monday Jan 15, 2007 #
Running 48:00 [1] 8.0 km (6:00 / km)
recovery run out to long pocket. decided to try out my new tevas - they were totally crap and hurt my feet and calves heaps so I ended up walking a bit on the way home. won't be running in those again!
Note
climbing at Frog again this morning with Pete and Dad. Felt a bit tired and didn't do anywhere near as much.
Sunday Jan 14, 2007 #
Cycling (mtb) 2:00:00 [3]
mtb ride at daisy hill with lee and some of her friends. heaps of fun and did a couple of tracks that I didn't know about.
had a bit of a debarcle before I went - couldn't find my mtb shoes anywhere (later found them in a black hole in the back of my garage) so ended up putting my road pedals on my mtb. Made for an interesting ride - it worked ok, and was fine on the easy stuff, but I definitely had to concentrate a bit more as it eliminated the possiblity to tap over things, and it was pretty hard to clip back in on the ride.
had a bit of a debarcle before I went - couldn't find my mtb shoes anywhere (later found them in a black hole in the back of my garage) so ended up putting my road pedals on my mtb. Made for an interesting ride - it worked ok, and was fine on the easy stuff, but I definitely had to concentrate a bit more as it eliminated the possiblity to tap over things, and it was pretty hard to clip back in on the ride.
Saturday Jan 13, 2007 #
Cycling 2:10:00 [3] 58.0 km (2:14 / km)
River ride with Lee, Andy et al...
and of course lots of coffee at park rd.
and of course lots of coffee at park rd.
Friday Jan 12, 2007 #
Note
(rest day)
Slept through my alarm this morning, so missed my morning ride and decided to do it in the evening, and then while looking for a cold drink before I went out I found a beer in the back of the fridge - so that was the end of that. Rest day!
Thursday Jan 11, 2007 #
Note
I finally replaced my climbing gear just before christmas, and haven't been climbing in years (the last lot got stolen in NZ in 2002). Pete brought his gear up from Canberra, so we (and Jenny and Dad) got up early and went rock climbing at Frog before the sun hit the cliffs. Started on 'witches cauldron' 12 to warm up, then did 'harlot' 18, 'quick' 20, 'witches covert' 18, and another 17, but I can't remember the name.
Not bad for my first day on the rock in a very long time, but I got the feeling from the laughing and sledging below that my climbing technique is more ass than class these days.
Not bad for my first day on the rock in a very long time, but I got the feeling from the laughing and sledging below that my climbing technique is more ass than class these days.
Running long 1:34:00 [3] 17.0 km (5:32 / km)
River run into the city. Ran hard for as long as I could (about 70 mins), then took the rest easy.
already feeling sore from this mornings climbing effort - maybe some vitamin I would be a good idea so I can move tomorrow!
already feeling sore from this mornings climbing effort - maybe some vitamin I would be a good idea so I can move tomorrow!
Wednesday Jan 10, 2007 #
Running 30:00 [4] 6.0 km (5:00 / km)
quick run before helen's birthday dinner.
had a play with the fire poi after, and tried to set fire to the neighbours lawn. Helen and Pete tried out their limited range of tricks - and didn't burn themselves which was good!
had a play with the fire poi after, and tried to set fire to the neighbours lawn. Helen and Pete tried out their limited range of tricks - and didn't burn themselves which was good!
Tuesday Jan 9, 2007 #
Running 1:00:00 [3] 11.0 km (5:27 / km)
River run around uni and along coro to oxleys.
Monday Jan 8, 2007 #
Cycling 43:00 [4]
Rode over to the BBQ we went to at some friends place this evening. Felt totally crap after sitting in the car for most of the last 2 days so decided to ride, bit of a smash fest (with me on the receiving end for the last big hill), but felt much better afterwards. There was even a pool at the bbq for a quick post ride swim - great!
Sunday Jan 7, 2007 #
Orienteering race 46:00 [4] 6.0 km (7:40 / km)
Day 5, feeling pretty tired, but at least it was nice and cool for running. Maquarie woods was a nice change from the rock for my tired brain that was sick of navigating, but all the hills at the end were a bit of a killer.
Main thing to note from this week is how spectacularly useless running on flat roads is as preparation for running in hilly terrain!
Main thing to note from this week is how spectacularly useless running on flat roads is as preparation for running in hilly terrain!
Saturday Jan 6, 2007 #
Orienteering 1:09:00 [4] 8.2 km (8:25 / km)
Good run on the mini-classic day 4 on gumble. Awesome course - thanks Julz!! I'm very jealous of all the kids that get to run JWOC!!
Mostly felt pretty good running, and didn't make any mistakes (the over-the-top route choice on the last long leg may have been better, but I think Grace was running that much quicker than me anyway). Ran with Grace for a little while through 8 and 9, but she was too fast for me up the hill - she's absolutely flying at the moment!!
Mostly felt pretty good running, and didn't make any mistakes (the over-the-top route choice on the last long leg may have been better, but I think Grace was running that much quicker than me anyway). Ran with Grace for a little while through 8 and 9, but she was too fast for me up the hill - she's absolutely flying at the moment!!
Friday Jan 5, 2007 #
Orienteering 43:00 [3] 4.0 km (10:45 / km)
Had a bit of a shocker on the middle distance today, messed up about half of the controls in the circle, and went for quite a wander on the long leg. Still had fun though, cos its such awesome terrain!
Thursday Jan 4, 2007 #
Orienteering 49:00 [5] 5.8 km (8:27 / km)
Mass start race - took off at the start for the long leg down to the first control, but got there about 5th - Cassie flew down the hill, quite impressive for someone who's had ankle surgery! I wasn't feeling too confident yet in the rocky stuff, so started slowing up as the slope got steeper. Stayed with the lead group on the high loop first, but then we all overshot the first control on the down loop, and ended up at the back of the pack. Was still quite a way back going into the last controls, but then most girls went too high, but Jaz went straight and I ran with her and passed heaps of people. Was quite surprised to finish so high after losing so much time.
Wednesday Jan 3, 2007 #
Event: Ultimax 5-Days
Orienteering race 17:59 [5] 2.4 km (7:30 / km)
Very technical sprint on Kahlis rocks - I've totally forgotten how to run in terrain (ended up in the dirt so many times) and the whole navigating thing was a bit off as well. Managed to get around without making any major mistakes, and qualified for the final despite being ridiculously slow up the hills.
Orienteering race 15:59 [5] 2.4 km (6:40 / km)
Sprint final - a bit wayward getting to the first control, but ran ok after that. Found running in the terrain a bit hard going and the hills were a mission, but hopefully that should get better in a few days.