Monday morning - swim
Session - 1 km time trial
Total distance - 1.3km
Time - 21.17min for 1km
I hadn't done a time trial for quite a while and since I have been swimming twice a week regularly for the past month, I thought my 1km time would improve. I thought I was swimming okay; it felt faster and I felt stronger, apart from a nagging ache in my upper R arm. There were not many swimmers in my lane so I certainly wasn't getting stuck behind slower swimmers. So why hasn't my 1km time improved - if anything, I've got slower. Sometimes I find swimming so frustrating.
Monday afternoon - easy run
Session - no plan, just follow the cycle path
Distance - 9.58km
Time - 56.27min
Av pace - 5.53min/km
AHR - 154
Calories - 523
It was supposed to be the regular Parliament House run session this afternoon but I had forgotten to bring my running bag to work. So instead of driving home after work, getting changed and then turning around and heading back into the city, I decided I would do one of my usual cycle path runs from home. I thought it might be just what I needed after a very so-so day at work but my body initially rebelled against the idea. Everything hurt - not at the same time but in turns - first it was my R calf, then my L hamstring, followed by my L calf, R glute, L ankle, and so on. Some days its probably smarter to listen to the body and quit while I'm ahead but I plodded on, in the vain hope things would improve...and they did marginally. It was a very forgettable run to finish off a very forgettable day.
The one highlight in my day was a phone call this afternoon from a very good friend, Kezza, who lives in Alice Springs. She was ringing to let me know that she's training for the Canberra Half Ironman and would be in Canberra in early December. This is so exciting - it was Kezza's fault that I decided to do an Ironman because she invited me to Forster with her back in 2003 to cheer on some of her Alice Springs buddies who were competing. The rest, of course, is history! Anyway, the other reason she was ringing was to let me know that the Alice Springs marathon is held in August every year and that we (Strewth and I) were very welcome to stay at her place.
So it might be.....August 2006 Alice Springs marathon!
Tomorrow:
(am) Cycle - 8 x hill repeats
Monday, October 31, 2005
Sunday, October 30, 2005
Tiptoeing through the cow pats
Well I wasn't exactly tiptoeing, but there were plenty of cow pats to avoid.
Session: monthly vets' run @ Bluett's Pines
Distance - 7km
Time - 34.31min
Av pace - 4.51min/km
AHR - 172; MHR - 192
Calories - 398
Km splits:
1 - 4.35
2 - 4.59
3 - 4.06 (obviously downhill)
4 - 4.26
5 - 5.18 (hill)
6 - 5.42 (hill)
7 - 4.41
Woke several times during the night to rain falling, and it was still raining when I got up this morning. However, it managed to clear up before the actual run but it was quite muggy while running. The event was held not far from where I live, in what used to be a pine plantation, hence the name. However, the pine plantation has long since gone, one of many casualties of the 2003 bushfires, so its quite desolate and exposed out there now. Cows graze in there and in today's event it was a case of 'dodge the cow pats'. Unfortunately, the presence of cow pats also means the presence of lots of little sticky black bush flies, which wasn't a problem when running but was oh so annoying when standing around afterwards.
The surface was quite muddy in parts, with puddles scattered throughout, and cow pats to round out the obstacle course so at times it was a challenge just to stay upright and out of trouble. My legs, having only just recovered from last week's downhill run, weren't entirely happy with the undulations today but didn't really complain until we hit the long gradual incline at the 4.6km mark which didn't level out until about 5.8km (1.2km of gradual uphill - not pretty). Many people were walking and I was soooo tempted to but gave myself a stern talking to about not wimping out and plodded on relentlessly. Passed Strewth at this point. In the final 100m I somehow managed to slip into a hole (I do have a reputation for finding holes, ditches, etc) and how I didn't go over I don't know, but I managed to catch myself and continue on. Which is probably a good thing because I don't think it would've been a pretty sight falling face first onto the muddy, cow pat dotted surface just before the finish line!
The best part of the morning: the post-run cappuccino with friends at Black Pepper cafe ;-)
Session: monthly vets' run @ Bluett's Pines
Distance - 7km
Time - 34.31min
Av pace - 4.51min/km
AHR - 172; MHR - 192
Calories - 398
Km splits:
1 - 4.35
2 - 4.59
3 - 4.06 (obviously downhill)
4 - 4.26
5 - 5.18 (hill)
6 - 5.42 (hill)
7 - 4.41
Woke several times during the night to rain falling, and it was still raining when I got up this morning. However, it managed to clear up before the actual run but it was quite muggy while running. The event was held not far from where I live, in what used to be a pine plantation, hence the name. However, the pine plantation has long since gone, one of many casualties of the 2003 bushfires, so its quite desolate and exposed out there now. Cows graze in there and in today's event it was a case of 'dodge the cow pats'. Unfortunately, the presence of cow pats also means the presence of lots of little sticky black bush flies, which wasn't a problem when running but was oh so annoying when standing around afterwards.
The surface was quite muddy in parts, with puddles scattered throughout, and cow pats to round out the obstacle course so at times it was a challenge just to stay upright and out of trouble. My legs, having only just recovered from last week's downhill run, weren't entirely happy with the undulations today but didn't really complain until we hit the long gradual incline at the 4.6km mark which didn't level out until about 5.8km (1.2km of gradual uphill - not pretty). Many people were walking and I was soooo tempted to but gave myself a stern talking to about not wimping out and plodded on relentlessly. Passed Strewth at this point. In the final 100m I somehow managed to slip into a hole (I do have a reputation for finding holes, ditches, etc) and how I didn't go over I don't know, but I managed to catch myself and continue on. Which is probably a good thing because I don't think it would've been a pretty sight falling face first onto the muddy, cow pat dotted surface just before the finish line!
The best part of the morning: the post-run cappuccino with friends at Black Pepper cafe ;-)
Saturday, October 29, 2005
The joys of cycling
It was not exactly a gut-busting effort Miners, but I was out there :)
And all the fond memories of cycling on the road came flooding back:
* bus drivers who think its their calling in life to see how close they can get to cyclists and then honk their horn;
* large semi-trailer vehicles that go roaring past as you hang on for dear life and hope not to get sucked under the wheels;
* bright sparks in cars who think there is nothing funnier than harassing a cyclist by yelling out, swerving in front of you, and not giving way when they are supposed to;
* and finally, my personal favourite - the driver who thinks that cyclists have no place on the road and that their taxes should not be wasted on on-road cycle lanes. They tend to slow down, wind down their window and let you know exactly how they feel, punctuated with many expletives.
Yes, I got one of this motorists this morning so they consequently got the finger - I really wasn't in the mood. For a couple of seconds he seemed to slow down and I thought uh-oh he's going to come back but then he continued on, gesticulating madly. As if I care!
Session - Cycle
Distance - 37.54min
Time - 1hr 32:09min
Av spd - 24.4kph; Max spd - 45.5kph
AHR - 144; MHR - 192
Calories - 769
I thought I might ride some of the Tour de Femme course since I actually entered the event yesterday. However, it has been a few years since doing the event so I was pretty vague about where it actually went but I'm sure I covered some of the course!
Hopefully I will be getting a new pair of Shimano tri cycling shoes next week - they had to order in my size.
Tomorrow:
(am) Run - monthly vets' run at Bluett's Pines, 7km
And all the fond memories of cycling on the road came flooding back:
* bus drivers who think its their calling in life to see how close they can get to cyclists and then honk their horn;
* large semi-trailer vehicles that go roaring past as you hang on for dear life and hope not to get sucked under the wheels;
* bright sparks in cars who think there is nothing funnier than harassing a cyclist by yelling out, swerving in front of you, and not giving way when they are supposed to;
* and finally, my personal favourite - the driver who thinks that cyclists have no place on the road and that their taxes should not be wasted on on-road cycle lanes. They tend to slow down, wind down their window and let you know exactly how they feel, punctuated with many expletives.
Yes, I got one of this motorists this morning so they consequently got the finger - I really wasn't in the mood. For a couple of seconds he seemed to slow down and I thought uh-oh he's going to come back but then he continued on, gesticulating madly. As if I care!
Session - Cycle
Distance - 37.54min
Time - 1hr 32:09min
Av spd - 24.4kph; Max spd - 45.5kph
AHR - 144; MHR - 192
Calories - 769
I thought I might ride some of the Tour de Femme course since I actually entered the event yesterday. However, it has been a few years since doing the event so I was pretty vague about where it actually went but I'm sure I covered some of the course!
Hopefully I will be getting a new pair of Shimano tri cycling shoes next week - they had to order in my size.
Tomorrow:
(am) Run - monthly vets' run at Bluett's Pines, 7km
Friday, October 28, 2005
Back into it
Friday morning - swim
Session - 300m wu; 3 x 300m L2 (30sec RI); 2 x 100m kick (20sec RI); 100m cd
Distance - 1.5km
Times for 300m:
1st - 6.06min
2nd - 6.15min
3rd - 6.03min
Not a bad swim - my mind tended to wander when swimming the 300m sets hence the slower 2nd 300m.
Tomorrow (Saturday):
(am) cycle...maybe
Thursday morning - cycle (windtrainer)
Session: 5min wu; 10 x 20sec sprint (1:40min RI); 5min cd
AHR: 129; MHR: 158
Finally decided it was time to get physical again after having a few easy days following the Bulls Head Challenge. So it was out of bed and on my bike (on the windtrainer) in the morning for a half hour session. My legs were feeling it by the 5th repeat and I was only halfway through the session. Somehow managed to get through the rest of the session.
Best music to sprint to:
Highway to Hell - AC/DC
I See Red - Split Enz
Thurs lunchtime - Gym
Session - upper body weights session (again) and killer abs session
Felt as though my legs had suffered through enough in the past week to inflict more pain on them so rather than do a lower body weights session, opted to do another upper body weights session (I'll have Popeye post-spinach muscles soon!). I am improving slightly on the killer abs session though still have to have a break after the 4th exercise before moving into the 5th and last exercise of the session (the intention of the routine is to move seamlessly from exercises 1 through 5 - 15 reps of each).
Thursday evening - Yoga
Any ideas of going to yoga and zenning out on the floor were quickly dismissed with the announcement at the start of class that we would be focussing on standing poses for the session. Currently my hamstrings and calves are so tight you could play a tune on them so trying to bend this way, stretch that way, turn the leg in the hip socket, keep the heel on the floor, was a challenge to say the least. To top it off we again practised the beginnings of a handstand (adho mukha vrksasana) - this is going to be a personal challenge for me, I'm really not sure of this one. Shoulderstand yes; handstands, hmmm.
Session - 300m wu; 3 x 300m L2 (30sec RI); 2 x 100m kick (20sec RI); 100m cd
Distance - 1.5km
Times for 300m:
1st - 6.06min
2nd - 6.15min
3rd - 6.03min
Not a bad swim - my mind tended to wander when swimming the 300m sets hence the slower 2nd 300m.
Tomorrow (Saturday):
(am) cycle...maybe
Thursday morning - cycle (windtrainer)
Session: 5min wu; 10 x 20sec sprint (1:40min RI); 5min cd
AHR: 129; MHR: 158
Finally decided it was time to get physical again after having a few easy days following the Bulls Head Challenge. So it was out of bed and on my bike (on the windtrainer) in the morning for a half hour session. My legs were feeling it by the 5th repeat and I was only halfway through the session. Somehow managed to get through the rest of the session.
Best music to sprint to:
Highway to Hell - AC/DC
I See Red - Split Enz
Thurs lunchtime - Gym
Session - upper body weights session (again) and killer abs session
Felt as though my legs had suffered through enough in the past week to inflict more pain on them so rather than do a lower body weights session, opted to do another upper body weights session (I'll have Popeye post-spinach muscles soon!). I am improving slightly on the killer abs session though still have to have a break after the 4th exercise before moving into the 5th and last exercise of the session (the intention of the routine is to move seamlessly from exercises 1 through 5 - 15 reps of each).
Thursday evening - Yoga
Any ideas of going to yoga and zenning out on the floor were quickly dismissed with the announcement at the start of class that we would be focussing on standing poses for the session. Currently my hamstrings and calves are so tight you could play a tune on them so trying to bend this way, stretch that way, turn the leg in the hip socket, keep the heel on the floor, was a challenge to say the least. To top it off we again practised the beginnings of a handstand (adho mukha vrksasana) - this is going to be a personal challenge for me, I'm really not sure of this one. Shoulderstand yes; handstands, hmmm.
Wednesday, October 26, 2005
The no-exercise option :-)
Woke this morning and briefly thought about my options for today:
a) get on my bike before breakfast, or
b) get on bike after work, or
c) go swimming after work, or
d) don't do any exercise
Guess what option I chose! Yes, the no-exercise option won out so I closed my eyes and dozed off again. And today I've refused to feel guilty about not doing any exercise. And how are my legs? Well, walking down steps is still testing my calves and quads but I am feeling a bit better. Still not running though.
Tomorrow:
(am) cycle (hometrainer)
(pm) gym - upper body weights session plus killer abs session
(pm) yoga
a) get on my bike before breakfast, or
b) get on bike after work, or
c) go swimming after work, or
d) don't do any exercise
Guess what option I chose! Yes, the no-exercise option won out so I closed my eyes and dozed off again. And today I've refused to feel guilty about not doing any exercise. And how are my legs? Well, walking down steps is still testing my calves and quads but I am feeling a bit better. Still not running though.
Tomorrow:
(am) cycle (hometrainer)
(pm) gym - upper body weights session plus killer abs session
(pm) yoga
Tuesday, October 25, 2005
Thank you Susan
A big thank you to Runner Susan for my cool new header/banner :) Very appropriate......and definitely worth a packet of double choc Tim Tams!
DOMS....in a big way
Woke up this morning and attempted to get out of bed. !@#$% what happened to my legs overnight? All muscles seem to have seized. I was doing a pretty damn fine interpretation of a hunched over little old lady. In fact, little old ladies could've given me a run for my money this morning - it was very embarassing. Although I didn't think it was possible, my legs were more stiff and sore than yesterday - I've decided that I do not like downhill running. Then to add insult to injury - I read on Flash Duck's blog that she has no muscle soreness whatsoever! How can that be! Here I am, hobbling/shuffling around, grimacing when attempting to go down steps (and believe me, there are lots of steps around today!) and Carolyne is not experiencing any discomfort at all. Hmmmppphhh.
Decided to go to the gym so shuffled/hobbled over there at lunchtime to do an upper body weights session plus the killer abs session. Figured that I was better off concentrating on the upper body today, and let the lower body recover from Sunday's effort (never again!)
I'm also still feeling very tired and nodded of four or five times in front of the TV last night before heading to bed. Gosh, the life of a runner - so exciting!
Decided to go to the gym so shuffled/hobbled over there at lunchtime to do an upper body weights session plus the killer abs session. Figured that I was better off concentrating on the upper body today, and let the lower body recover from Sunday's effort (never again!)
I'm also still feeling very tired and nodded of four or five times in front of the TV last night before heading to bed. Gosh, the life of a runner - so exciting!
Monday, October 24, 2005
Sore quads, tight calves, feeling very tired....
Yesterday afternoon I was so tired - I wasn't that tired after Sydney marathon. Today, I'm still feeling really tired, my quads are sore and my calf muscles are very tight. Walking down steps is proving to be a challenge - I am so over downhills! I wore my Linebreak tights yesterday afternoon after the race and I think it has helped a little. But I have come to the conclusion that downhill running does put a lot of stress on the body.
Monday morning swim
Session: recovery swim inc 300m wu; 200m pullbuoy; 200m fs with fins; 300m kick with fins.
Distance - 1km
A very slow and leisurely pace in the pool this morning though it was like peak hour traffic in the lanes. Was more focused on the brekkie with Strewth afterwards.
Tomorrow:
(am) cycle ....maybe
(pm) gym - upper body weights plus killer abs session....maybe
(pm) run....maybe
I'm keeping my options open!
Monday morning swim
Session: recovery swim inc 300m wu; 200m pullbuoy; 200m fs with fins; 300m kick with fins.
Distance - 1km
A very slow and leisurely pace in the pool this morning though it was like peak hour traffic in the lanes. Was more focused on the brekkie with Strewth afterwards.
Tomorrow:
(am) cycle ....maybe
(pm) gym - upper body weights plus killer abs session....maybe
(pm) run....maybe
I'm keeping my options open!
Sunday, October 23, 2005
Bulls Head Challenge
Stats:
Distance - 27.28km
Time - 2hr 16.51min
Av Pace - 5.01min/km
AHR - 170; MHR - 182
Calories - 1,502
This morning I ran in the Bulls Head Challenge, part of Australia's toughest downhill race (Brindabella Classic). It is 27.2km of mainly downhill, all on bush roads and tracks. It starts at an altitude of 1,280m and finishes at the Cotter reserve, at an altitude of 484m. Great weather - blue skies, no wind (to start with anyway), mild temperatures. Met up with Flashduck and PRB at the start and also met Bernie G.
We got under way just after 9am and immediately it was downhill. The downhill specialists, Flashduck and PRB, flew past me and it was only on the very few uphills not long after the start that I managed to pass them again. Also the front runners in the Brindabella Classic (54.4km run) were heading to the turnaround. After running this course I have a lot of respect for those runners - we mainly ran downhill; they ran the same route uphill to the turnaround before running downhill. Ouch! I loved running through the bush, surrounded by trees, hearing the birds, waterfalls, and other sounds of the bush. I half expected GG to drop out during this stage but it never failed me.
For most of the run I was by myself and I didn't have any idea how many were ahead of me; though I had a pretty good idea who was behind me! Stopped at all drink stations for water, cordial and jellybeans and also had 2 GU sachets in my back pockets. Note to self - if I do this again next year, wear something a bit lighter - the CR tri top was way too hot. Emma Murray, World Champion mountain runner, passed me at about the halfway mark - I think she was doing the longer race. Had a little chat as she went past - I think I was saying that I wanted some uphills for variety! She did warn me that there were hills to come. I regretted making that comment!!
Jackie Fairweather (Gallagher) passed me just before Vanitys Crossing and said that I was running well. I might add she was too - she was also doing the longer race! I waded through knee deep water of Vanitys Crossing, had something to drink and then set off again feeling distinctly blah at this point. My stride was out, I was running with sopping socks and shoes on, and I was feeling hot and oh boy, there were hills. My km times certainly showed the problems I was experiencing at this point (about 6km from the finish)- up until this point my pace had been mostly under 5min/km; for the next few kms it was as follows:
6.58/5.50/6.15/6.06/5.09 (this was the downhill bit to the finish).
Finally I could see the Cotter reserve and had one final downhill to run - by this stage my legs were complaining bitterly, my right foot was hurting, in fact, everything was aching. That Finish banner never looked so good! After that, I headed to the river, took off my socks and shoes and lowered myself into the cold but very refreshing water. Not long after Carolyne finished, and Peter a little after that.
I couldn't hang around for the presentation but Roy, the race organizer, dropped off my trophy tonight - I was 2nd woman in the Bulls Head Challenge. I received a beautiful silver cup.
This afternoon, I was soooo tired - had a nana nap on the lounge. I felt like I had run a marathon. I'm also sunburnt!!!
Tomorrow:
(am) Recovery swim
Saturday, October 22, 2005
In serious bike training........
for a very important cycling event: the Wamboin Winery Wander on Saturday 3 December. I have about 5 weeks to get my cycling up to 80km for this event.
The Wamboin Winery Wander is an 80km participation ride with leaders on sealed roads that explores some of the undulating country to the north of Canberra and includes lunch and wine tasting at Lamberts Winery. For those not keen to ride after lunch there is the option of a bus back to the finish. The bus can also carry any wine you purchase. It is 50km to lunch [talk about working up an appetite] and 30km from there to the finish.
That is my type of cycling!
The Wamboin Winery Wander is an 80km participation ride with leaders on sealed roads that explores some of the undulating country to the north of Canberra and includes lunch and wine tasting at Lamberts Winery. For those not keen to ride after lunch there is the option of a bus back to the finish. The bus can also carry any wine you purchase. It is 50km to lunch [talk about working up an appetite] and 30km from there to the finish.
That is my type of cycling!
Addendum to Friday
4pm Run session: warm up; 12 x 30sec sprints (30sec RI); cool down
Stats:
Total distance - 5.71km
Total time - 32.55min
AHR - 146 (during warm up) 160 (during main session); MHR - 176
Calories - 331
1 - 3.56min/km (127.2m)
2 - 3.34min/km (139.9m)
3 - 3.45min/km (133.2m)
4 - 3.59min/km (125.7m)
5 - 3.49min/km (131.2m)
6 - 3.49min/km (131.2m)
7 - 3.56min/km (126.9m)
8 - 3.48min/km (131.8m)
9 - 3.37min/km (138.4m)
10 - 3.32min/km (141.3m)
11 - 3.53min/km (128.7m)
12 - 3.22min/km (148.6m)
I was very hot and bothered by the time I finished. Went out to dinner that night with good friends/work colleagues to Ginseng Asian restaurant in Manuka. Good night.
Tomorrow (Sunday):
9am Bulls Head Challenge, 27.2km run.
Stats:
Total distance - 5.71km
Total time - 32.55min
AHR - 146 (during warm up) 160 (during main session); MHR - 176
Calories - 331
1 - 3.56min/km (127.2m)
2 - 3.34min/km (139.9m)
3 - 3.45min/km (133.2m)
4 - 3.59min/km (125.7m)
5 - 3.49min/km (131.2m)
6 - 3.49min/km (131.2m)
7 - 3.56min/km (126.9m)
8 - 3.48min/km (131.8m)
9 - 3.37min/km (138.4m)
10 - 3.32min/km (141.3m)
11 - 3.53min/km (128.7m)
12 - 3.22min/km (148.6m)
I was very hot and bothered by the time I finished. Went out to dinner that night with good friends/work colleagues to Ginseng Asian restaurant in Manuka. Good night.
Tomorrow (Sunday):
9am Bulls Head Challenge, 27.2km run.
Friday, October 21, 2005
Friday on my mind
"...Wednesday just won't go
Thursday goes too slow
I got Friday on my mind...." (Easybeats, 1967)
I have been a day ahead of myself for most of this week so yesterday (Thursday) I thought it was Friday, and then this morning I thought I could sleep in, thinking it was Saturday. Fortunately, my brain registered something was not quite right with that thought before I dozed off again! However, I am only working until lunchtime today - having an early start to the weekend.
Since my last entry (Wednesday) I have managed to cycle (on the windtrainer), go to the gym and do the killer abs exercises again, go to yoga, and then swim this morning. Phew!!!!
So, starting with the most recent and working back:
Friday morning - swim
Session: 300m wu; 10 x 50 L2.5 (15 sec RI); 8 x 50m of 25m sprint/25m easy (15 sec RI); 200m L2; 100m cd.
Distance - 1.5km
Good session. Quite busy in the lane this morning so some of my rest intervals were actually based on starting when the person in front of me was about halfway down the pool, rather than on time. Followed this with brekkie at Red Belly Black with Strewth, who had been to dragon boat training.
Thursday evening - yoga
A good workout - I never thought I would say that about yoga, but with this type of yoga I always leave feeling like I've had quite a workout. We did repeats of adho mukha svanasana (downward facing dog pose) followed by chaturanga dandasana (four limbed staff pose - similar to plank pose) - I am trying to remember the sanskrit names as that is what they use in class, and I have to look at what other people are doing because I can never remember them! We also did halasana (plough pose) and salamba sarvangasana (supported shoulderstand), and lots of other poses that I can't remember the names of!
Thursday lunchtime - gym
Did the killer ab session again, and I could still feel the after-effects of Tuesday's efforts. For each exercise I do 15 reps but for the last one I had to do 3 x 5reps because 15 in one go was just too hard. Also did a lower body weights workout.
Thursday morning - cycle (windtrainer)
I was planning on doing a ride out on the road but woke up to rain so changed the session to an interval one, similar to what I did on Tuesday.
Session: 5min wu; 2 x 2min L4+ HR - zone 4 (3min RI); 3 x 2min L2.5 HR - upper zone 3 (2min RI); 4 x 2min L2 HR - lower zone 3 (30sec RI); 5min cd.
Total time - 42min
Tomorrow:REST DAY!!!!!!!!!
Thursday goes too slow
I got Friday on my mind...." (Easybeats, 1967)
I have been a day ahead of myself for most of this week so yesterday (Thursday) I thought it was Friday, and then this morning I thought I could sleep in, thinking it was Saturday. Fortunately, my brain registered something was not quite right with that thought before I dozed off again! However, I am only working until lunchtime today - having an early start to the weekend.
Since my last entry (Wednesday) I have managed to cycle (on the windtrainer), go to the gym and do the killer abs exercises again, go to yoga, and then swim this morning. Phew!!!!
So, starting with the most recent and working back:
Friday morning - swim
Session: 300m wu; 10 x 50 L2.5 (15 sec RI); 8 x 50m of 25m sprint/25m easy (15 sec RI); 200m L2; 100m cd.
Distance - 1.5km
Good session. Quite busy in the lane this morning so some of my rest intervals were actually based on starting when the person in front of me was about halfway down the pool, rather than on time. Followed this with brekkie at Red Belly Black with Strewth, who had been to dragon boat training.
Thursday evening - yoga
A good workout - I never thought I would say that about yoga, but with this type of yoga I always leave feeling like I've had quite a workout. We did repeats of adho mukha svanasana (downward facing dog pose) followed by chaturanga dandasana (four limbed staff pose - similar to plank pose) - I am trying to remember the sanskrit names as that is what they use in class, and I have to look at what other people are doing because I can never remember them! We also did halasana (plough pose) and salamba sarvangasana (supported shoulderstand), and lots of other poses that I can't remember the names of!
Thursday lunchtime - gym
Did the killer ab session again, and I could still feel the after-effects of Tuesday's efforts. For each exercise I do 15 reps but for the last one I had to do 3 x 5reps because 15 in one go was just too hard. Also did a lower body weights workout.
Thursday morning - cycle (windtrainer)
I was planning on doing a ride out on the road but woke up to rain so changed the session to an interval one, similar to what I did on Tuesday.
Session: 5min wu; 2 x 2min L4+ HR - zone 4 (3min RI); 3 x 2min L2.5 HR - upper zone 3 (2min RI); 4 x 2min L2 HR - lower zone 3 (30sec RI); 5min cd.
Total time - 42min
Tomorrow:REST DAY!!!!!!!!!
Wednesday, October 19, 2005
Hill repeats
The first thing I noticed when I got on my bike this morning was the wind chill factor when riding. However, I was pretty certain that I would be feeling very warm very soon because today it was 5 x 2min hill repeats. Now I know Chewings St is not up there with Black Mountain, Mt Ainslie or Red Hill but its still a hill; I'm starting off small.
Session: 13min wu; 5 x 2min hill repeats; cd
Stats:
Distance - 17.52km (bike computer); 17.46km (GG)
Time - 46.47min (bike computer); 47.10min (GG)
Av spd - 22.4kph/ Max spd - 41.4kph (love those downhills!)
AHR - 141; MHR - 167
Calories - 355
The clean, mean, just recently serviced racing machine (aka the bike) was great to ride - amazing what a new cassette and chain can do! For the first 2 hill repeats the chain was in the largest cog on the rear (don't laugh Miners) and it was still a struggle. The 3rd and 4th repeats (had a bus on my tail for one of them - not fun) I had the chain on the 2nd largest rear cog; and the 5th (and last) repeat, the chain was on the 3rd largest rear cog. I have to admit that even the small hills I encountered on the cool down ride felt huge after the hill repeats. I truly suck at cycling.
Now if I could just sneak in a nana nap sometime today......
Tomorrow:
(am) Cycle - about an hour on the road
(pm) Gym - those killer ab exercises again
(pm) Yoga - can't wait!
Late edit:
I have been starving all day and craving anything sweet, such as chocolate. I've tried to resist so munched my way through a mandarin, apple, small packet of dried fruit and nuts, Koolmints, yoghurt, salad and crispbead. But eventually succumbed to chocolate licorice bullets and fantales and I was sizing up the Turkish Delight and other chocolate bars, but didn't have any!
Tuesday, October 18, 2005
Peak hour at Nth Lyneham
Last session for the day and I was looking forward to it, for a change. It had been head down, bum up all day at work (apart from the killer abs workout at the gym at lunchtime) so I needed to get outdoors.
Session - 3 laps of Nth Lyneham course (all offroad)
Stats:
Distance - 11.08km
Time - 1hr 6.56min
Av pace - a comfortable 6.02min/km
AHR - 135; MHR - 159
Calories - 589
It was quite busy at Nth Lyneham this afternoon - other runners, people out walking their dogs, and kangaroos - lots of them. In fact, I wished I'd brought my camera phone along for the run because I could've got some great shots. Next week. Anyway I managed to get in a 1.6km warmup while waiting for Strewth to show up so had the advantage of getting all my huffing and puffing done before we started running the course! No problems with the run today - after doing a fairly hard cycle session this morning and then a gym session at lunchtime, I really just wanted to turn my legs over on an offroad course, and this was perfect. There was quite a brisk chilly wind blowing so I never really got too hot while running and once we had finished, we didn't hang around talking for too long because it got quite cold quite quickly.
Tomorrow:
(am) Cycle - hill repeats (so looking forward to it - not!!!)
Session - 3 laps of Nth Lyneham course (all offroad)
Stats:
Distance - 11.08km
Time - 1hr 6.56min
Av pace - a comfortable 6.02min/km
AHR - 135; MHR - 159
Calories - 589
It was quite busy at Nth Lyneham this afternoon - other runners, people out walking their dogs, and kangaroos - lots of them. In fact, I wished I'd brought my camera phone along for the run because I could've got some great shots. Next week. Anyway I managed to get in a 1.6km warmup while waiting for Strewth to show up so had the advantage of getting all my huffing and puffing done before we started running the course! No problems with the run today - after doing a fairly hard cycle session this morning and then a gym session at lunchtime, I really just wanted to turn my legs over on an offroad course, and this was perfect. There was quite a brisk chilly wind blowing so I never really got too hot while running and once we had finished, we didn't hang around talking for too long because it got quite cold quite quickly.
Tomorrow:
(am) Cycle - hill repeats (so looking forward to it - not!!!)
Killer abs....
I wish - but I'm trying; boy, am I trying. At the gym today I did a series of Pilates-type ab exercises - oh my, were they tough. I'd want to see some results for the effort I put in!
Lunchtime - gym
Session:
Upper body weights + killer ab exercises
Also increased weights on some of the exercises so consequently had wobbly arms by the end of the session....to go with the jelly legs from this morning's cycle session!!!
Lunchtime - gym
Session:
Upper body weights + killer ab exercises
Also increased weights on some of the exercises so consequently had wobbly arms by the end of the session....to go with the jelly legs from this morning's cycle session!!!
Jelly legs
Time to get back on my bike this morning. I programmed and downloaded the interval session to GG last night. Note to self - reprogram!
Session:
5min wu; 2 x [1 x 2min L4/HR zone 5 (3min RI); 1 x 2min L2.5/HR zone 4 (2min RI); 1 x 2min L2/HR zone 3 (30sec RI); 5min easy]; 5min CD
Total time - 44mins
HR - will add later (AHR appears to be about 135; MHR - 171)
It was a hard session, particularly the 2min at zone 5 heart rate (90%+ MHR). I don't know if I managed to get my HR up that high but my poor legs were spinning at top speed, to the point I was seeing spots before my eyes and the sweat was dripping off me. But its got to be good for me, right?! And 2 minutes can take forever unless, of course, I'm at the rest interval stage, and then 2 minutes just flies by.
Session:
5min wu; 2 x [1 x 2min L4/HR zone 5 (3min RI); 1 x 2min L2.5/HR zone 4 (2min RI); 1 x 2min L2/HR zone 3 (30sec RI); 5min easy]; 5min CD
Total time - 44mins
HR - will add later (AHR appears to be about 135; MHR - 171)
It was a hard session, particularly the 2min at zone 5 heart rate (90%+ MHR). I don't know if I managed to get my HR up that high but my poor legs were spinning at top speed, to the point I was seeing spots before my eyes and the sweat was dripping off me. But its got to be good for me, right?! And 2 minutes can take forever unless, of course, I'm at the rest interval stage, and then 2 minutes just flies by.
Monday, October 17, 2005
A good swim
Monday morning - swim
Session - swim inc 300m wu; 2 x 100m L2 (15sec RI); 2 x 100m L2.5 (30sec RI); 2 x 100m L4 (1:30min); 2 x 100m L2.5 (30sec RI); 2 x 100m (15sec RI); 100m cd
Stats:
Distance - 1.4km
Times for 100m -
2min/2min/1.59min/1.58min/1.49min/1.49min/1.55min/1.54min/2min/2min
Had a good swim this morning. Thought I paced myself quite well over the main set of 100m swum at increasing then decreasing intensity - a version of pyramids. Felt strong in the arms and focused on pulling through the water. It was good to have a good swim for a change.
Monday afternoon - run
Decided to run from home rather than go to Geoff's run session at Parliament House. Was having the usual problems with motivation.
Session - 10min wu; 3 x 5min L2.5 (5min RI); 5min CD
Stats:
Distance - 8.5km
Time - 47.08min
Av pace - 5.32min/km
AHR - 143; MHR - 170
Calories - 468
Interval times:
1st 5min interval - 4.56min/km
2nd 5min interval - 4.46min/km
3rd 5min interval - 4.43min/km
Thought I was going to die in the first interval - heavy breathing, tired legs, and Garmin Girl kept beeping at me incessantly to 'speed up'; god I hate the first interval. I'm traditionally a slow starter and have always struggled with the first one or two intervals on the track. However, the 2nd and 3rd intervals were much better - time-wise and physically. In fact there were a couple of times when GG beeped at me to 'slow down'. By the end of the session I was feeling so much better and glad that I had made the effort to run after work.
Tomorrow:
(am) Cycle (on windtrainer)
(pm) Gym - upper body weights workout plus ab exercises
(pm) Run @ Nth Lyneham with Strewth
Session - swim inc 300m wu; 2 x 100m L2 (15sec RI); 2 x 100m L2.5 (30sec RI); 2 x 100m L4 (1:30min); 2 x 100m L2.5 (30sec RI); 2 x 100m (15sec RI); 100m cd
Stats:
Distance - 1.4km
Times for 100m -
2min/2min/1.59min/1.58min/1.49min/1.49min/1.55min/1.54min/2min/2min
Had a good swim this morning. Thought I paced myself quite well over the main set of 100m swum at increasing then decreasing intensity - a version of pyramids. Felt strong in the arms and focused on pulling through the water. It was good to have a good swim for a change.
Monday afternoon - run
Decided to run from home rather than go to Geoff's run session at Parliament House. Was having the usual problems with motivation.
Session - 10min wu; 3 x 5min L2.5 (5min RI); 5min CD
Stats:
Distance - 8.5km
Time - 47.08min
Av pace - 5.32min/km
AHR - 143; MHR - 170
Calories - 468
Interval times:
1st 5min interval - 4.56min/km
2nd 5min interval - 4.46min/km
3rd 5min interval - 4.43min/km
Thought I was going to die in the first interval - heavy breathing, tired legs, and Garmin Girl kept beeping at me incessantly to 'speed up'; god I hate the first interval. I'm traditionally a slow starter and have always struggled with the first one or two intervals on the track. However, the 2nd and 3rd intervals were much better - time-wise and physically. In fact there were a couple of times when GG beeped at me to 'slow down'. By the end of the session I was feeling so much better and glad that I had made the effort to run after work.
Tomorrow:
(am) Cycle (on windtrainer)
(pm) Gym - upper body weights workout plus ab exercises
(pm) Run @ Nth Lyneham with Strewth
Sunday, October 16, 2005
The week in review
Dinner at a Thai Restaurant back in Sept!l-r: Lulu, CJ, Jen, Owl and Mr "The Legend" Lulu.
It was a great night.
It was a hectic week, work-wise, but I still managed to do most of my sessions.
Mon 10 Oct:
(am) Swim - 1.4km
(pm) Run - about 8.5km, inc 12 x 30sec intervals
Tues 11 Oct:
(pm) Massage - mmmmmm
(pm) Run - 15.6km @ Nth Lyneham
Wed 12 Oct:
(pm) Gym - upper body weights + ab exercises
Thurs 13 Oct:
(am) Run - 7.9km inc 3 x 5min intervals
(pm) Yoga - Level 1 classes commence
Fri 14 Oct:
(am) Swim - 1.6km inc pyramid session
(pm) Gym - lower body weights + ab exercises
Sat 15 Oct:
(am) Long run - 22km
Sun 16 Oct:
Rest day; sleep in; read newspaper; update blog.
Total:
Swim - 3km
Run - 54km
Gym - Wed/Thurs
Yoga - Thurs pm
Massage x 1
Injuries:
Just annoying little niggles eg tight L calf muscle, sore R glute, lower back soreness on Wednesday
Overall health:
Just tired
Events this week:
Sunday 23 Oct - 27.2km Bulls head Challenge
Tomorrow:
(am) Swim
(pm) Run session at Parliament House
Saturday, October 15, 2005
I've been tagged!
Rae (Runningintoabrickwall), has tagged me in the latest fun 'get to know your fellow bloggers' chain game. I'm new to this so bear with me.
Here are the rules:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.
From Friday, July 8, 2005, here's my sentence: "Have friends who are in Florence at the moment (Strewth and Dave) and work colleagues who are in the Czech Republic but heading to London shortly."
What was I talking about?: The bombs that went off in London were the talking point at that time and I was worried because friends of mine were overseas at the time, but fortunately not in London.
I tag: Hilda (Every day's race against), Strewth (Strewth's training diary), Al Carter (The Mighty Pen), Jen_runs, & Lulu runs.
Here are the rules:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.
From Friday, July 8, 2005, here's my sentence: "Have friends who are in Florence at the moment (Strewth and Dave) and work colleagues who are in the Czech Republic but heading to London shortly."
What was I talking about?: The bombs that went off in London were the talking point at that time and I was worried because friends of mine were overseas at the time, but fortunately not in London.
I tag: Hilda (Every day's race against), Strewth (Strewth's training diary), Al Carter (The Mighty Pen), Jen_runs, & Lulu runs.
A clean, mean, racing machine........
My bike, that is, not me! My bike finally got a well deserved service during the week at Rideshop in Braddon and has a shiny new cassette and chain. I was also advised not to neglect my bike in future...oh dear. So now its home, sitting in the shed, waiting for its next spin on the road.....next week.
* Saturday morning - long run *
Stats:
Distance - 22km
Time - 2hr 52 sec
Av pace - 5.29min/km
AHR - 151; MHR - 187
Calories - 1,326 (much happier with that!)
Fave song - "I feel good" - James Brown (came on at a very crucial time in the run)
Weighed myself pre- and post-run - lost 1.1kg, so made sure I drank lots during the day to replace the fluid loss.
Perfect running weather this morning - overcast, no wind, and not too cold. Spring has sprung, and the trees are getting new leaves. Decided to run out past the Cork Plantation, alongside the Parkway. Passed quite a lot of people initially on the cycle paths going through Macquarie/Cook - out walking their dogs or on their bikes. However, once I hit the off-road part of my run I didn't see another soul, and that included kangaroos. Was running with Garmin Girl this morning at 5.30min/km pace and for most of the run I stayed a comfortable distance in front of her...until I hit the 18km mark (going uphill, I might add). Next thing I know GG has slipped past and somehow had managed to get about 35m in front of me. However, at that point my favourite James Brown song "I Feel Good" popped up on my ipod and I powered away, leaving GG in my tracks.
This afternoon Mr CJ and I visited Floriade, an annual Canberra flower festival, held over about 4 weeks in September/October. We thought we better go today because tomorrow is the last day of Floriade for this year! Personally, I can take it or leave it, once you've seen one tulip you've seen them all, but I was interested in visiting the area that contains jewellery, handmade soaps, clothing, food, etc. We had a cappuccino to fortify ourselves for the visit (very mediocre) and then visited the craft area. Bought a packet of chocolate coated licorice nibbles and one handmade soap. Disappointed in the craft displays - wasn't really my type of jewellery or clothing. Mr CJ rushed me past the Belgian chocolate and fudge displays.
* Friday morning - Swimming - Pyramids *
Stats:
Session - 300m wu; 2 x 50m/100m/150m/100m/50m (15sec RI); 2 x 100m kick/fins (15 sec RI); 2 x 100m swim/fins (15sec RI)
Distance - 1.6km
Good swim.
* Friday lunchtime - Gym *
Session - lower body weights + ab exercises
A hard session - not because I had increased weights or reps but I think I was tired. Work has been really hectic all week and has meant some late nights as well. By Friday this had all caught up with me and I definitely felt it, trying to get through the session. But I felt good once I'd finished! Also, because I knocked back several offers of going out for coffee at lunchtime 0;-)
It was also a 20 Fantale day - which started at 9am! Not good.
* Thursday evening - Return to yoga, Level 1 *
This is my 3rd 10 week session of Iyengar yoga for the year and I'm hooked. It has really helped with my flexibility and strength. Tonight we did a lot of hip opening and stretching exercises - really good for running. A lot of reps of downward facing dog pose, and several variations on lunges. Plus some shoulder opening and stretching exercises and finally shoulderstands. I felt like I had had a really good workout by the end of the session.
* Saturday morning - long run *
Stats:
Distance - 22km
Time - 2hr 52 sec
Av pace - 5.29min/km
AHR - 151; MHR - 187
Calories - 1,326 (much happier with that!)
Fave song - "I feel good" - James Brown (came on at a very crucial time in the run)
Weighed myself pre- and post-run - lost 1.1kg, so made sure I drank lots during the day to replace the fluid loss.
Perfect running weather this morning - overcast, no wind, and not too cold. Spring has sprung, and the trees are getting new leaves. Decided to run out past the Cork Plantation, alongside the Parkway. Passed quite a lot of people initially on the cycle paths going through Macquarie/Cook - out walking their dogs or on their bikes. However, once I hit the off-road part of my run I didn't see another soul, and that included kangaroos. Was running with Garmin Girl this morning at 5.30min/km pace and for most of the run I stayed a comfortable distance in front of her...until I hit the 18km mark (going uphill, I might add). Next thing I know GG has slipped past and somehow had managed to get about 35m in front of me. However, at that point my favourite James Brown song "I Feel Good" popped up on my ipod and I powered away, leaving GG in my tracks.
This afternoon Mr CJ and I visited Floriade, an annual Canberra flower festival, held over about 4 weeks in September/October. We thought we better go today because tomorrow is the last day of Floriade for this year! Personally, I can take it or leave it, once you've seen one tulip you've seen them all, but I was interested in visiting the area that contains jewellery, handmade soaps, clothing, food, etc. We had a cappuccino to fortify ourselves for the visit (very mediocre) and then visited the craft area. Bought a packet of chocolate coated licorice nibbles and one handmade soap. Disappointed in the craft displays - wasn't really my type of jewellery or clothing. Mr CJ rushed me past the Belgian chocolate and fudge displays.
* Friday morning - Swimming - Pyramids *
Stats:
Session - 300m wu; 2 x 50m/100m/150m/100m/50m (15sec RI); 2 x 100m kick/fins (15 sec RI); 2 x 100m swim/fins (15sec RI)
Distance - 1.6km
Good swim.
* Friday lunchtime - Gym *
Session - lower body weights + ab exercises
A hard session - not because I had increased weights or reps but I think I was tired. Work has been really hectic all week and has meant some late nights as well. By Friday this had all caught up with me and I definitely felt it, trying to get through the session. But I felt good once I'd finished! Also, because I knocked back several offers of going out for coffee at lunchtime 0;-)
It was also a 20 Fantale day - which started at 9am! Not good.
* Thursday evening - Return to yoga, Level 1 *
This is my 3rd 10 week session of Iyengar yoga for the year and I'm hooked. It has really helped with my flexibility and strength. Tonight we did a lot of hip opening and stretching exercises - really good for running. A lot of reps of downward facing dog pose, and several variations on lunges. Plus some shoulder opening and stretching exercises and finally shoulderstands. I felt like I had had a really good workout by the end of the session.
Subscribe to:
Posts (Atom)
