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Training Log: Peter H

In the last 7 days:

activity # timemileskm+m
  Running6 5:50:04 47.06(7:26) 75.73(4:37) 286
  Running (Terrain/Soft)2 1:33:28 13.15(7:07) 21.16(4:25) 172
  Running (Road)2 53:32 7.16(7:28) 11.53(4:39) 21
  Strength & Conditioning1 30:00
  Orienteering1 25:49 3.8(6:48) 6.11(4:14) 4
  Drills3 13:40 0.98(13:55) 1.58(8:39) 1
  Total10 9:26:33 72.15 116.11 483
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Thursday Nov 23 #

9 AM

Running (Road) 26:44 [2] 5.79 km (4:37 / km) +8m 4:35 / km
shoes: Nike Pegasus 31 #2

Drills 2:24 [1] 0.36 km (6:40 / km) +0m 6:38 / km
shoes: Nike Pegasus 31 #2

Relaxed drills and a couple of strides. Hamstring improved.

Running (Road) 11:39 [2] 2.55 km (4:34 / km) +3m 4:33 / km
shoes: Nike Pegasus 31 #2

7 PM

Running 14:58 [2] 3.19 km (4:42 / km) +4m 4:40 / km
shoes: Nike Pegasus 32 (L Green)

Not every day you get to warm up along an F1 track.

Drills 6:58 [1] 0.76 km (9:10 / km) +0m 9:09 / km
shoes: Nike Zoom Victory

Running 14:54 [5] 5.0 km (2:59 / km)
shoes: Nike Zoom Victory

Victoria 5000m Champs B race

Results - http://athsvic.org.au/wp-content/uploads/5000m-vic...
Video (1:42:10) - https://www.facebook.com/athsvic/videos/1015533117...

Bit more write up to follow after some sleep but that was really fun :)

Running 24:25 [1] 4.92 km (4:58 / km) +5m 4:56 / km
shoes: Nike Pegasus 32 (L Green)

Wednesday Nov 22 #

Note
(rest day)

Was going to do something easy but decided to let my R hamstring have a rest as it was cramping up a bit the last couple of days.

Tuesday Nov 21 #

8 AM

Running 1:01:23 [2] 12.79 km (4:48 / km) +62m 4:41 / km
ahr:128 max:148 shoes: Nike Pegasus 32 (L Green)

Merri, Studley and home. Not too hot actually.
6 PM

Running 5:36 [1] 1.05 km (5:20 / km) +6m 5:11 / km
shoes: Nike Pegasus 31 #2

Orienteering (Sprint) 25:49 [4] 6.11 km (4:14 / km) +4m 4:13 / km
shoes: Nike Pegasus 31 #2

Sprintervals at Melbourne Uni.

Courses spread over two maps side by side. The idea was to simulate the multi-level mapping for Saturday, but it worked really well as a regular sprint exercise too. Replicated the stressed not-planned-ahead feeling and made you very aware of using your map time valuably when you got it.

Did a bit of shadowing and some head-to-head with Aston, Will, Brodie and Kerrin. Pushed a bit harder than I'd been intending cos I got excited.

Running 4:54 [1] 1.01 km (4:51 / km)
shoes: Nike Pegasus 31 #2

Monday Nov 20 #

8 AM

Running 14:59 [2] 3.2 km (4:41 / km) +2m 4:40 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 4:18 [1] 0.46 km (9:21 / km) +0m 9:19 / km
shoes: Asics DSTrainer 20 (Mental)

Running (Reps) 29:23 [5] 6.88 km (4:16 / km)
shoes: Asics DSTrainer 20 (Mental)

Collingwood

16x 200m R with Will. With the barriers up as usual it finally occurred to me that we could actually run in lanes 3 and 4 and use the staggered start lines. It felt very weird.

Bit of a grind and already hotter than I would have liked but good to get back to some conventional training.

Didn't look at my watch, and turned out nicely consistent in 30/31s

Running (Road) 15:09 [2] 3.19 km (4:45 / km) +10m 4:40 / km
shoes: Asics DSTrainer 20 (Mental)

6 PM

Running 56:28 [2] 11.62 km (4:52 / km) +82m 4:42 / km
ahr:126 max:141 shoes: Nike Pegasus 31 #2

Frontloading trudge

Sunday Nov 19 #

8 AM

Running 2:03:04 [2] 26.07 km (4:43 / km) +124m 4:37 / km
shoes: Asics Cumulus 16 #7 (White)

Feeling a bit scratchy in my throat and like I could go either way. Either way I wanted to get a proper long run done though.
5 PM

Strength & Conditioning 30:00 [1]

With Will at Kew.

OH 15kg
Back 40, 45, 45kg
KB
Calves

Saturday Nov 18 #

8 AM

Running (Terrain/Soft) 49:49 [2] 11.02 km (4:31 / km) +79m 4:22 / km
shoes: Nike Pegasus 31 #2

Plan was a reps session but didn't sleep much at all so bailed on that.
12 PM

Running (Terrain/Soft) 15:40 [2] 3.69 km (4:15 / km) +34m 4:04 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Running (Terrain/Soft) 27:59 [3] 6.45 km (4:20 / km) +59m 4:09 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Bits and pieces at Sprint into Spring including shadowing Will.

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