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What training did you do today...

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5 hours ago, FatPom said:

big fat nuffinkūüėé

scrap that. came home and jumped on Zwift for 2hrs. Road to Sky/AdZ.  Climbed 2 mins faster than last week :)

Edited by FatPom
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After last weeks not so happy ParkRun.  Jill scheduled me to run with the kids today. I thought it was 5km tempo......

No.....a 5km run HARD session.  Small groups handicap style. 

Did 21.26min.....exactly 5km. Much better than last week and my fastest 5km this year. All the kids think this course is harder than the normal ParkRun so happier today.

Me hiding up the back and the lovely Jill Boltz counting us in...telling me to run faster than last week....lol

 

 

 

86DE054D-82B0-4F81-B199-654D9E1B84C8.jpeg

Edited by skel
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1 hour ago, skel said:

After last weeks not so happy ParkRun.  Jill scheduled me to run with the kids today. I thought it was 5km tempo......

No.....a 5km run HARD session.  Small groups handicap style. 

Did 21.26min.....exactly 5km. Much better than last week and my fastest 5km this year. All the kids think this course is harder than the normal ParkRun so happier today.

Me hiding up the back and the lovely Jill Boltz counting us in...telling me to run faster than last week....lol

 

 

 

86DE054D-82B0-4F81-B199-654D9E1B84C8.jpeg

Skel, youre a small as those kids! No wonder you have so much fun & run fast .. youre one of them  lol

 

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2 hours ago, skel said:

After last weeks not so happy ParkRun.  Jill scheduled me to run with the kids today. I thought it was 5km tempo......

No.....a 5km run HARD session.  Small groups handicap style. 

Did 21.26min.....exactly 5km. Much better than last week and my fastest 5km this year. All the kids think this course is harder than the normal ParkRun so happier today.

Me hiding up the back and the lovely Jill Boltz counting us in...telling me to run faster than last week....lol

 

 

 

86DE054D-82B0-4F81-B199-654D9E1B84C8.jpeg

The girl in the pink shorts looks ready to throw down!

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Lol. ¬†This is the ‚Äėyounger‚Äô and newer¬†of the groups, hence why I¬†am in it. ¬†The older kids and faster group regularly¬†hit under 17min and the younger faster kids, as young as ten, regularly hit under 20.¬†Fastest today low 16‚Äôs. ¬†The one above, she¬†ran her 5km pb today, same time as me. ¬†They are super quick when we do 500‚Äôs and sessions. ¬†I think I have¬†a bit of an advantage on a straight hard 5km.

Jill has such a way with the kids, the repsect and joy for running they have is genuine and not forced. ¬†Having a bad day, they really do support each other. They train five days a week, I join in one day. ¬†One of the girls is in US on a uni sport scholarship and ran 16.10 for 5km last week......ūüė≥

Jillks fastest 10km was 31.08min.....she is a true legend and very, very¬†humble. ¬†It is such a privalege to be coached by her.¬†¬†Closest I will ever come to being an Olympian.....just standing next to one.¬†ūü§©

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I rode my bike. It was beautiful out. I had fun and I feel great for having gone. 

 

It was part celebration as I was lucky enough to coached my daughters netball side to a 6-0 victory. My daughter shot 3 goals ūüėéūüĎĆ

 

Happy Days 

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Taper week...activities have started to reduce in volume and intensity...and apparently I've become crankier.

2hr run today, thats all.

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100km on the bike. Some with a mate some without. All of it with a solid Northerly. 

 

Waaayyyy tired now. 

**** I love riding 

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About 4.5km swim today. Nearly all the weed gone, so had some fun doing surges & fartlek. I did a couple of random surges and some long hard sections on the way out (it's fun doing that when there's someone swimming on your feet :) ), then on the way back did

30 breaths hard / 30 easy x 3

25 hard / 25 easy x 3

20 hard /20 easy x 3

15.......10......5, really explosive on the last few.

Then an easy 100m to the finish. Absolutely stuffed at the end, but felt good later sitting down to the "Big Breakie" at a cafe, then into the cinema to see Avengers by 10am.

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Saturday - 15 km hilly run (for 70.3) 

Sunday - 73 km ride/2 km run (for 70.3)

Sat/Sun - 2 beers each day (for the Beer Mile).

Sun - Slow cooked garlic/lemon lamb with baked veggies (for replenishment)

FM

 

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1hr45 moderate Zwift with 700mtr climbing.

Might swim later, might just :wine:

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Getting reacquainted with the old Turbo and TrainerRoad. 2:45 this morning. Thought I was gonna bail after an hour. Toughened up. Was pleased I did.

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15km run on Saturday at better than 6min/km pace.

’Hero day’ yesterday afternoon. Basically - swim 2km then try to sit on 75-80% of FTP for as long as possible on the kickr then run until I can’t walk or it’s too dark to go any further. In the end I got through 2:20 hrs at an average of 73% FTP (including warm up and short spun down) and then ran 5.2km in the dark at 6min/km pace. Not a bad 3.5hr day after backing up from a long tempo run the previous day.  

Six weeks and another 2 hero days until Cairns 70.3!

My program aim is to get through 2.5hrs at 80% FTP then run 75 minutes at tempo in my last ‚Äėhero day‚Äô - which is scheduled for 2 weeks and 1 day before Cairns ... # work to do!

Edited by Andrew #1
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22 hours ago, Flanman said:

Saturday - 15 km hilly run (for 70.3) 

Sunday - 73 km ride/2 km run (for 70.3)

Sat/Sun - 2 beers each day (for the Beer Mile).

Sun - Slow cooked garlic/lemon lamb with baked veggies (for replenishment)

FM

 

They are some big numbers the week before Port 70.3. I also notice you knowcked up 12 hours training last week on the trannies Strava page. 

On fire mate! All the best for next Sunday!

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42 minutes ago, Andrew #1 said:

They are some big numbers the week before Port 70.3. I also notice you knowcked up 12 hours training last week on the trannies Strava page. 

On fire mate! All the best for next Sunday!

Thanks Andrew. I'll get through it but not the pb I wanted. Se la vie. Just happy to finish and not too much more time than last year. I lost too many weeks training and not enough girth to go well.

FM

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Sat / Sun ACT 24 hr Rogaining Championships - cracking fun. 

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1 hour ago, FFF1077 said:

What is Roganing? 

Hey FFF

It's Orienteering with strategy.

A couple of hours before race start you are issued with detailed course maps showing the position of check points or "controls" placed out on the course.  Controls have a different value from 20 -100 points depending on distance from start and how difficult they might be to get to.  You plot your own course and navigate by both compass and features to get the most points in the allotted time. 

The ACT Championships course was held in the Kosciuszko National Park over an area of about 120km2 of pristine Australian bush that few will ever go to.  There was an 8hr and a 24hr option. The course was pretty challenging with plenty of climbing and the bush bashing has me a bit scratched up today, while using a map and compass to find a small white and orange flag hidden in the bush at night is always a bit tricky.  

Here's a link to a stack of pics from the course:

https://gallery.act.rogaining.org.au/2018-Events/18ACT24hr/

Its been around for a while and is big in Europe.  The World Champs last year (maybe 2016) were held just out of Alice Springs.

There are plenty of variations - next weekend we are off to Queensland for the Rogue Raid which is a bit different in that it has MTB and Kayak sections of the course, and then back to the NSW Southern Highlands for a 12 hr event.

There are plenty of shorter courses which you can navigate at daytime just on features without a compass and occasionally you'll see entry level urban and street rogaines which are really cool some as short as 45min sprint events.

Sorry that's a bit longwinded but you can probably tell I love it.  Not even trail running or MTBing will get you into such beautiful and remote places these things are held.

As of yesterday I am sleeping with the ACT 24 hr Open Womens Champion, her gloating is becoming a bit much.  If she holds up the trophy on front of me again today I'm out to the shed.

Get on it.

 

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5 minutes ago, lawman said:

Hey FFF

It's Orienteering with strategy.

A couple of hours before race start you are issued with detailed course maps showing the position of check points or "controls" placed out on the course.  Controls have a different value from 20 -100 points depending on distance from start and how difficult they might be to get to.  You plot your own course and navigate by both compass and features to get the most points in the allotted time. 

The ACT Championships course was held in the Kosciuszko National Park over an area of about 120km2 of pristine Australian bush that few will ever go to.  There was an 8hr and a 24hr option. The course was pretty challenging with plenty of climbing and the bush bashing has me a bit scratched up today, while using a map and compass to find a small white and orange flag hidden in the bush at night is always a bit tricky.  

Here's a link to a stack of pics from the course:

https://gallery.act.rogaining.org.au/2018-Events/18ACT24hr/

Its been around for a while and is big in Europe.  The World Champs last year (maybe 2016) were held just out of Alice Springs.

There are plenty of variations - next weekend we are off to Queensland for the Rogue Raid which is a bit different in that it has MTB and Kayak sections of the course, and then back to the NSW Southern Highlands for a 12 hr event.

There are plenty of shorter courses which you can navigate at daytime just on features without a compass and occasionally you'll see entry level urban and street rogaines which are really cool some as short as 45min sprint events.

Sorry that's a bit longwinded but you can probably tell I love it.  Not even trail running or MTBing will get you into such beautiful and remote places these things are held.

As of yesterday I am sleeping with the ACT 24 hr Open Womens Champion, her gloating is becoming a bit much.  If she holds up the trophy on front of me again today I'm out to the shed.

Get on it.

 

FFF There are plenty of beginner ones that you could do as a team of 2 ie dad n daughter ūüėä

Edited by Surfer
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Zip, nada, nuffing. The dam is closed for maintenance of the entry area, and the pump died at my local pool and they've been closed for nearly a week, and the part is still in transit from China (probably on a slow boat). Hopefully the dam will be open tomorrow.

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Ran with my daughter. At 13 she is holding 5:30 pace including running up & over a bridge. Had to walk a bit for a stitch but she got it done.

3B4A61DB-B908-4105-A3F5-46D5E088E7CA.jpegThese runs mean more to me than any ironman

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30 min swim last night.

6km hard run lunchtime

45 min hard Zwift evening

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Well I am back in the injury tent... 

Went to the doctor for a check up on my ankle. He has bloody wrecked it! Grabbed my foot and wretched it and moved it to and beyond the normal range of motion! I was walking pain free and cycling a bit. Now I can't even sleep due to the pain! What the **** was he thinking?? Seriously? 

 

I'm deeply upset about this. 

 

So no training again for at least another month. I can't even put weight on it now. 

 

 

Sorry for the rant. 

 

Back on topic.... 

 

Nothing here at the moment. 

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Stay positive Sam, sometimes you think your body will never come good but patience and common sense will see you back in the swing of it.

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I know how you feel FFF. I went to a new physio that was recommended to me last month. It was mainly about the knee, but I also asked about the shoulder, as I get occasional impingement problems. I don't know WTF he did, but ever since then I've been on the edge of pain with it. This week with both the dam & the pool closed is a blessing in disguise as I slowly rehab myself back into "pre-visit" condition.

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5km hard run lunch.

30min swim evening. 

That's it until at least Saturday evening. ¬†Off to Portugal Sat morning for 7 days of surfing and hopefully some OWS. wohoo¬†ūüėé

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Back in the dam this morning for an easy 3km swim under the moonlight. I managed to get this one finished before the sun came up. It was absolutely breath-taking (In more ways than one. **** it was cold).

DSC_2088.thumb.JPG.ad2df2b46b91ddc69d2ff4035914747f.JPG

 

This was about 15 minutes after finishing, after drying off and getting changed. A magical morning.

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9 minutes ago, Ex-Hasbeen said:

Back in the dam this morning for an easy 3km swim under the moonlight. I managed to get this one finished before the sun came up. It was absolutely breath-taking (In more ways than one. **** it was cold).

DSC_2088.thumb.JPG.ad2df2b46b91ddc69d2ff4035914747f.JPG

 

This was about 15 minutes after finishing, after drying off and getting changed. A magical morning.

So awesome. Good work mate 

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11km trail run along the algarve Coast. Stunning!

 

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3.4km this morning. 

Early start tomorrow. One of the girls is doing 8 hours, but I think I'll limit myself to 3. Let's see how I go. :)

Edited by Ex-Hasbeen
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After setting Winterfish in motion today ... I didn’t get to swim (life) but did get in my planned long run - 18.5km at 6:10 min/km pace.

Yesterday I did a double bike day - 1:30hr tempo intervals in the morning, 45 minutes of sweet spot intervals in the afternoon (early lunch date with friends got in the way of my planned 2:30hr tempo session, as weekend chores meant it wasn’t until 10:30 that I could start training (today was worse).

I’m still happy with what I got done this weekend,  given all the other life stuff I had to juggle. 

Swim 3km tomorrow if I’m lucky to get away early from work (have a 7 a.m. start so not really feasible to get that in before work).

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2 hours ago, lachie94 said:

25k run in Port to sweat out the frustration!

Bad luck yesterday mate. Let the pressure out, get annoyed then move on. 

FM

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8.2K swim in the dam this morning (2 laps). My longest swim this year and longest swim in a L/S wetsuit, arms are a little wasted now though. 

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1 hour ago, Mike Del said:

8.2K swim in the dam this morning (2 laps). My longest swim this year and longest swim in a L/S wetsuit, arms are a little wasted now though. 

You need to join in Winterfish Mike. Go for the Superfish level. :)

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4 minutes ago, Ex-Hasbeen said:

You need to join in Winterfish Mike. Go for the Superfish level. :)

Is it just me or are your dam laps different distances...

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1 hour ago, pieman said:

Is it just me or are your dam laps different distances...

We didn't swim together for the first lap (I swam an extra 2km around the inlets etc) then we swam the 2nd lap together.

 

By together, I mean he sat my feet the whole way. :)

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I was swimming point to point really. 

0BD3D067-5513-4504-A3D0-F70E1FECCB0E.jpeg

Edited by Mike Del
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2 hours ago, Mike Del said:

I was swimming point to point really. 

0BD3D067-5513-4504-A3D0-F70E1FECCB0E.jpeg

I have no idea what the distances are but i thought exes laps were more like 1.8 so is he just doing of of those 'legs'? Only asking to clarify distances available there...

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6 hours ago, pieman said:

I have no idea what the distances are but i thought exes laps were more like 1.8 so is he just doing of of those 'legs'? Only asking to clarify distances available there...

Pieman, the short laps I do are 1.7km, but that's from the start/finish point at the top of the picture, to the corner near where 5 is & back. The full loop, like Mike has done 2 of here is 4.1km. And they would be GPS km markers on Mikes route.

The first lap I did went up into all the inlets along the southern bank, and nearly 500m up the creek to the South West.

 

Do you want to organise a meet-up there to show you around the place? Great training venue, and those without ****ed knees can do some great trail running & mountain biking (or hill repeats in the rain up Mt Nebo) from the same site.

Edited by Ex-Hasbeen
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11km trail run. The trails here are very gnarly. I usually run approx 44 mins for 10km in training. 11km today took 68mins :lol:

I'm booked in for a 2hr mtb ride this morning, which should be a laugh because I've never ridden a mtb in my life!

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Nothing today, but that was planned.

My problem now is that I'd hoped to do a few km in the morning, but just realised I have to hang around here until after sunrise to get a few things done before work. This is going to be interesting to see how I get around this one. :)

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