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Training Log: kido

In the last 7 days:

activity # timemileskm+m
  Jogging6 4:29:01 29.73(9:03) 47.85(5:37) 354
  Cycling2 2:45:49 41.89(3:57) 67.42(2:28) 517
  Orienteering2 1:14:17 8.11(9:10) 13.05(5:42) 127
  Strength & Conditioning1 35:00
  Running1 10:00 1.68(5:56) 2.71(3:41)
  Total10 9:14:07 81.42 131.03 998
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Tuesday Oct 16 #

7 PM

Jogging warm up/down 19:00 [3] 3.52 km (5:24 / km) +10m 5:19 / km
ahr:131 max:152

Running intervals 10:00 [5] 2.71 km (3:41 / km)
ahr:165 max:179

Intended to join the squad at the track tonight, but had an apartment inspection for which the agent was late and then the traffic was too bad and I would have been at least 15min late.

Decided to go out on my own. First intervals session in a long time so chose an easy one - short reps with long rest - 10 x 1 min on, 1 min off. Felt OK actually considering how terrible I felt yesterday. Very slow, but you have to start somewhere!

Jogging warm up/down 28:49 [3] 5.07 km (5:41 / km) +33m 5:30 / km

Recoveries and warm down.

Monday Oct 15 #

7 AM

Cycling 1:38:19 [3] 40.82 km (2:25 / km) +383m 2:18 / km

Up to the Boulie, one lap and back. Surprised it was so slow as it was reasonably tough, but I will blame some of it on traffic - lots of stopping at lights. My 13yo bike is holding up pretty well.
5 PM

Jogging 53:31 [3] 9.86 km (5:26 / km) +47m 5:18 / km
ahr:135 max:155

Omg does running ever get easier? Felt terrible today, actually had to walk some of it! Also didn't mean to run so far, but had real gut troubles and the only loo I knew of was about 1km further than I wanted to turn, in Middle Brighton. Think my shoes are reaching a dire point, I suspect my ankle, knee, hip and lower back pain are at least partially thanks to lack of cushioning.

Sunday Oct 14 #

11 AM

Jogging long 1:43:02 [3] 17.79 km (5:47 / km) +191m 5:30 / km
ahr:146 max:166

Longish and slow on the Yarra, starting from Richmond Boulevard / Bridge Rd intersection. The first 1hr10 or so with my bro, we went north and stayed on the small dirt single tracks - he is a bit slower than me and he really started to struggle at the end so a cruisy pace. Last bit of it south on the less enjoyable concrete path beside Richmond Boulevard. Started to tire after about 90min, actually felt the best I have all week for a large part of this though!

Saturday Oct 13 #

2 PM

Jogging warm up/down 11:00 [3] 1.75 km (6:17 / km) +29m 5:48 / km

Orienteering race 21:17 [4] 3.65 km (5:50 / km) +28m 5:37 / km
ahr:168 max:177

Sprint Into Spring Race 1 at Caufield Grammar, Wheeler's Hill.

Really sore from the work out, also still feeling like a sack of crap. Very slow. Mostly good navigationally, though went most of the way to the wrong "outside corner" at 12, and had a lot of trouble reading 13 and stood still for far too long. Otherwise I thought I was reading ahead well and making good decisions.
3 PM

Jogging warm up/down 8:39 [3] 1.23 km (7:02 / km) +17m 6:35 / km

Friday Oct 12 #

1 PM

Strength & Conditioning 35:00 [3]

First workout in a long time, with my bro. Bit of a different one, two stations with 3 exercises in each, 10 reps of each exercise, times 5, with running a couple hundred meters between stations. Found it easy to start, I think it would be much harder if running at pace instead of jogging.
6 PM

Jogging 45:00 [3] 8.63 km (5:13 / km) +27m 5:08 / km
ahr:142 max:165

Down to Elwood via the canal and Elsternwick Park. Didn't like this way so much, the canal is pretty uninspiring and I only just got to the waterfront before it was time to turn around. Still feeling stiff, sore and shuffly.

Thursday Oct 11 #

9 AM

Cycling 1:07:30 [3] 26.6 km (2:32 / km) +134m 2:29 / km

Getting back on the double-training-days horse. A short and not particularly fast roll along Beach Rd. My body was confused by the lack of hills. Also didn't love the traffic - where is everyone going at 9.30am on a weekday?
7 PM

Orienteering 53:00 [3] 9.4 km (5:38 / km) +99m 5:21 / km

Street-O from Quarries Park. I hate Street-O. I smashed the back of my phone. I felt terrible.

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