The humidity has made a difference to the way I feel this week.
Mon am - 43 min = 10km around work loop
Mon pm - 53 min = 13km from home from work through LCNP
Tues am - 43 min = 10km around work loop
Tues pm - 6 by 3min (1k) with 1 min recovery around Wentworth COmmon
Wed am - 46 min = 11km with the boys around the Bay
Wed pm - 1:51 = 29km doing Chatswood Chase loop.
Thurs am - 45 min = 10km around work loop.
Thursday, August 31, 2006
Monday, August 28, 2006
National Cross post
Well heading into the race, was not sure what to expect, as not quite feeling 100% as still remnants of sore throat and blocked nose. Got to the race finding out that NSW couldn't even manage a team of 4 runners. With Dave Byrne, Russ Chin, Jeremy Roff and Barry Keem all not starting, it was going to be an individual effort.
The course appeared quite flat compared to Nowra and probably suited me. Sat with the pack of 20 for the first 3km and was still within arms reach at the first lap as we went through 3km in 9:06. Then not long after that I lost touch on the downhill and was languashing back in about 15th. From there I passed a few along the way and it really hurt. Couldn't get the breathing going and was having a tit for tat battle with Toby Raynor. Race over in 12th Aussie 38:23.
Well the highlight of the weekend was the Sunday run, from Hobart city leaving at 6:10 ran up to Fern Tree on the base of Mt Wellington and did the Pipeline Track...amazing scenery. Covered ~36km for 2:36 of solid running. 180km for the week.
The course appeared quite flat compared to Nowra and probably suited me. Sat with the pack of 20 for the first 3km and was still within arms reach at the first lap as we went through 3km in 9:06. Then not long after that I lost touch on the downhill and was languashing back in about 15th. From there I passed a few along the way and it really hurt. Couldn't get the breathing going and was having a tit for tat battle with Toby Raynor. Race over in 12th Aussie 38:23.
Well the highlight of the weekend was the Sunday run, from Hobart city leaving at 6:10 ran up to Fern Tree on the base of Mt Wellington and did the Pipeline Track...amazing scenery. Covered ~36km for 2:36 of solid running. 180km for the week.
Friday, August 25, 2006
Stuffy Nose
Hope it clears when I get to some fresh air in Hobart.
Last night after finishing work at about 7pm, managed to do a long warmup to Dunbar Oval - 23min, then 20 minutes of striding straights, jogging bends in the old pair of spikes. 23min run back home. Will probably run with the old spikes which did me well in the Cross last year.
Fri am - 35 minutes around the bush at home, 9km.
Heading into National Cross, tactics will be to take a conservative start, say top 10-15 and then use my endurance and stamina to work my way through the field.
Last night after finishing work at about 7pm, managed to do a long warmup to Dunbar Oval - 23min, then 20 minutes of striding straights, jogging bends in the old pair of spikes. 23min run back home. Will probably run with the old spikes which did me well in the Cross last year.
Fri am - 35 minutes around the bush at home, 9km.
Heading into National Cross, tactics will be to take a conservative start, say top 10-15 and then use my endurance and stamina to work my way through the field.
Thursday, August 24, 2006
Moving through the system
Tues pm - At Rotary into a stiff wind 3 times for 1km reps with 200m jog recovery.
2:48 (1:00), 2:56 (1:05), 2:59 (1:05), 3:00 (1:05) and 2:58. Good 20 min warm up and warm down.
Weed am - 45 min, slick 11km with the boys.
Wed pm - 1 hour 53min, from Chatswood to Woolwich pub and back, and got bitten by a Jack Russell in the National Park.. Covered 29km.
Massage
Thurs am - 32 min = 8km around home.
2:48 (1:00), 2:56 (1:05), 2:59 (1:05), 3:00 (1:05) and 2:58. Good 20 min warm up and warm down.
Weed am - 45 min, slick 11km with the boys.
Wed pm - 1 hour 53min, from Chatswood to Woolwich pub and back, and got bitten by a Jack Russell in the National Park.. Covered 29km.
Massage
Thurs am - 32 min = 8km around home.
Tuesday, August 22, 2006
Come down with the flu
Was travelling really well until Sat night and fevered up.
Thurs pm - 20 by 1min on and 1min off at Nth Head. Felt really fast and gave all reps 100%.
Fri am - 40 minutes = 10km to a 1 hour Physiocise class.
Fri pm - 55 minutes = 13km around the bush at home.
Sat am - 20 min W/UP, 15minutes of 15sec ON/15 sec off, followed by 8 by 2m hills and jog back down with DB at Centennial. 20 min W/down.
Sat pm - 40 minutes = 10km around home
Sun - FLU, sweating it out in bed.
Weekly summary 190km.
Mon am - 40 minutes around Neutral Bay for 10km
Mon pm - 68 minutes = 18km around home in the bush to Thornleigh and back.
Tues am - 32 minutes around home for 8km.
Still feeling lethargic and not sure what this will mean for National Cross the Saturday. Maybe a forced taper might be good. Have a really sore throat, and coughing up some bad phlem, so we will see how it turns out.
Thurs pm - 20 by 1min on and 1min off at Nth Head. Felt really fast and gave all reps 100%.
Fri am - 40 minutes = 10km to a 1 hour Physiocise class.
Fri pm - 55 minutes = 13km around the bush at home.
Sat am - 20 min W/UP, 15minutes of 15sec ON/15 sec off, followed by 8 by 2m hills and jog back down with DB at Centennial. 20 min W/down.
Sat pm - 40 minutes = 10km around home
Sun - FLU, sweating it out in bed.
Weekly summary 190km.
Mon am - 40 minutes around Neutral Bay for 10km
Mon pm - 68 minutes = 18km around home in the bush to Thornleigh and back.
Tues am - 32 minutes around home for 8km.
Still feeling lethargic and not sure what this will mean for National Cross the Saturday. Maybe a forced taper might be good. Have a really sore throat, and coughing up some bad phlem, so we will see how it turns out.
Thursday, August 17, 2006
Trying out the new beta blogger
Thurs am - Ran to work 13km in 53 minutes via LCNP this morning. Quite warm for a winters morning and sweated quite a bit. Tonight off somewhere down the Northern Beaches for a session, then a massage. It is sure to be windy!
Wednesday, August 16, 2006
long run
Wed pm - 1 hour 55m for 30km. Quite warm but handled it well. http://www.gmap-pedometer.com/?r=368380
Leaning up
Really taking a look after the diet this week.
Mon lunch - 45 minutes = 10km around bush at work
Mon pm - 62 minutes = 16km run home from work via Mowbray Road, and they have recently installed a locked gate blocking access to the bridge across Lane Cove River at the factory at the bottom of Mowbary road. I was not happy!!!
Tues am - 53 minutes = home to work, shortest way through LCNP.
Tues pm - 7 set of 3minutes on/30sec off/90 sec on/60 sec off, on Timbrell Park with the spikes on, puddles and all. total 20km and felt strong at finish.
Wed am - 46 minutes for 11km with the boys.
Mon lunch - 45 minutes = 10km around bush at work
Mon pm - 62 minutes = 16km run home from work via Mowbray Road, and they have recently installed a locked gate blocking access to the bridge across Lane Cove River at the factory at the bottom of Mowbary road. I was not happy!!!
Tues am - 53 minutes = home to work, shortest way through LCNP.
Tues pm - 7 set of 3minutes on/30sec off/90 sec on/60 sec off, on Timbrell Park with the spikes on, puddles and all. total 20km and felt strong at finish.
Wed am - 46 minutes for 11km with the boys.
Monday, August 14, 2006
Weekly summary
Thurs am - 45 minutes = 10km around work
Fri am - 40 minutes running to Physiocise class
Fri lunch - 45m = 10km through bush around work
Fri pm - 45m = 10km
Sat am - 10 minutes of 20sec on/off, then 2 by 5km straight after, in 16:29 and 16:05. The first one hurt, but dissapointed I couldn't go faster on second one.
Sat pm - 52m run home from Homebush were I was at a BBQ. 13km
Sun am - BuffaloCk loop + 1 loop North Ryde COmmon and up Scribbly Gums to Delhi rd. 35km in 2:21.
208km for the week, and feeling much better after Sunday run and watching C2S.
Fri am - 40 minutes running to Physiocise class
Fri lunch - 45m = 10km through bush around work
Fri pm - 45m = 10km
Sat am - 10 minutes of 20sec on/off, then 2 by 5km straight after, in 16:29 and 16:05. The first one hurt, but dissapointed I couldn't go faster on second one.
Sat pm - 52m run home from Homebush were I was at a BBQ. 13km
Sun am - BuffaloCk loop + 1 loop North Ryde COmmon and up Scribbly Gums to Delhi rd. 35km in 2:21.
208km for the week, and feeling much better after Sunday run and watching C2S.
Thursday, August 10, 2006
Good start to the week
As I am focusing on future endeavours, will be training through this week and looking fwd to watching the C2S on the TV after a long run.
Mon am - 43 min = 10km around home
Mon pm - 62 min = 16km from work to home
Tues am - 53 min = 13km from home to work, shortest way possible
Tues pm - 9 by 3min on and 1min off on the grass in spike at Timbrell Park. Covered 19km.
Wed am - 42 min = 10km around home
Wed pm - 1:55 for Buffalo Ck loop just b4 dark. 30km.
Mon am - 43 min = 10km around home
Mon pm - 62 min = 16km from work to home
Tues am - 53 min = 13km from home to work, shortest way possible
Tues pm - 9 by 3min on and 1min off on the grass in spike at Timbrell Park. Covered 19km.
Wed am - 42 min = 10km around home
Wed pm - 1:55 for Buffalo Ck loop just b4 dark. 30km.
Monday, August 07, 2006
Slept in, but still got out
Sun lunch - 30 km in a solid pace of 1:54, along Buffalo Ck loop from my house.
Weekly Summary 171km, still some work to do in the next few weeks to be right for National Cross. Looking forward to some improvement in speed and hill strength.
Weekly Summary 171km, still some work to do in the next few weeks to be right for National Cross. Looking forward to some improvement in speed and hill strength.
Saturday, August 05, 2006
Sore foot, but not PF
On the outside of the foot has been sore.
Thurs am - 45 minutes = 10km
Fri am - 41 min = 10km with Physiocise class
Fri pm - 61 min through Lane Cove NP in the pissing rain, 16km
Sat am - Pacing duties for 40minute through 10km. Basically tried to get as many through as possible. Went out a little hard first k, in 3:51, and managed to get about 10 through in time, which was good.
Sat pm - Raced at Wollongong, bloody a long way to drive for 4km. Ran 11:43 for 3rd place in my leg. Our team 4th in the Open A group. Happy with the run, but lacked finishing speed. Good to have a hit out none the less.
Thurs am - 45 minutes = 10km
Fri am - 41 min = 10km with Physiocise class
Fri pm - 61 min through Lane Cove NP in the pissing rain, 16km
Sat am - Pacing duties for 40minute through 10km. Basically tried to get as many through as possible. Went out a little hard first k, in 3:51, and managed to get about 10 through in time, which was good.
Sat pm - Raced at Wollongong, bloody a long way to drive for 4km. Ran 11:43 for 3rd place in my leg. Our team 4th in the Open A group. Happy with the run, but lacked finishing speed. Good to have a hit out none the less.
Thursday, August 03, 2006
no time for rest
Mon am - 40 minutes = 9 km
Mon pm - 61 min = 15km
Massage on sore quads on tight back. Back has really loosened up since, quads still need more work.
Tues am - 45 min = 11km
Tues pm - Around the bay , 10 by 1m with 1m recov. Covered 15km.
Wed am - 50 minutes= 12km around the Bay with the boys
Wed pm - 75 min = around Cent with CT. 19km
Mon pm - 61 min = 15km
Massage on sore quads on tight back. Back has really loosened up since, quads still need more work.
Tues am - 45 min = 11km
Tues pm - Around the bay , 10 by 1m with 1m recov. Covered 15km.
Wed am - 50 minutes= 12km around the Bay with the boys
Wed pm - 75 min = around Cent with CT. 19km
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