Training Log Archive: 007In the 30 days ending Jun 30, 2007:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||
Thursday Jun 21, 2007 #
Note
(sick)
Feeling better than yesterday (now that my chem exam is over!). Still not good enuf to train
Wednesday Jun 20, 2007 #
Note
(sick)
Have annoying cold. Feel bad all day and slept badly.
C • Cold 9
Tuesday Jun 19, 2007 #
Running 1:04:00 [2]
V easy run, and not as long as planned because of cold. Felt good for the first 40 mins, not so good for last bit. Feel better than yesterday.
Monday Jun 18, 2007 #
Note
Was meant to swim but got a cold and feeling pretty shit.
Sunday Jun 17, 2007 #
orienteering intervals 26:00 [5]
Ran 5 sprint intervals at Aberfoyle Hub (1:4000).
800-1.1km long.
4:54, 4:30, 4:20, 6:33, 4:23
Really good fast thinking needed which i did well (mostly..). Ran them all hard and didnt feel too much slower in the last ones.
800-1.1km long.
4:54, 4:30, 4:20, 6:33, 4:23
Really good fast thinking needed which i did well (mostly..). Ran them all hard and didnt feel too much slower in the last ones.
Running warm up/down 35:00 [3]
15 warm up.
20 mins collecting tapes/ wdown.
20 mins collecting tapes/ wdown.
Saturday Jun 16, 2007 #
Running tempo (3k tt) 12:01 [5] 3.0 km (4:00 / km)
ahr:174 max:183
Ran 3k time trial after my exam on the harriers charcoal track. Was a bit scary in the dark by myself..
Felt really good starting and warming up but couldnt speed up at the end.
PB=11:43
Felt really good starting and warming up but couldnt speed up at the end.
PB=11:43
Running intervals 8:00 [4]
Ran 4x 1min hard, 1min easy. After the 3k.
Running warm up/down 20:00 [2]
Strength 15:00 [1]
Friday Jun 15, 2007 #
riding 1:33:00 [3]
Rode on wind trainer after dark cos i put it off all day. Had some music which kept me going hard.
Thursday Jun 14, 2007 #
Running long 1:33:00 [3]
ahr:152 max:165 slept:9.0
Easyish but not slow long run up the hills.. Montacute rd- eagletrack- blackhill- ghostgully-- plus lots of scenic detours.
Not sure how far (14ish k) but there was 505m of climb according to my watch.
Legs felt good (loving my new shoes.), running well.. love long runs!
Not sure how far (14ish k) but there was 505m of climb according to my watch.
Legs felt good (loving my new shoes.), running well.. love long runs!
Wednesday Jun 13, 2007 #
Running hills 50:00 [4]
ahr:153 max:176 slept:10.5
Moderate run around to northern black hill, including 8 hard hill surges:
2min steep, 1min mod, 1:30 mod, 1:15 steep, 3min gentle, 1mod, 1 steepterrain, 1 sprintable.
Legs felt pretty good, and i felt very springy!
2min steep, 1min mod, 1:30 mod, 1:15 steep, 3min gentle, 1mod, 1 steepterrain, 1 sprintable.
Legs felt pretty good, and i felt very springy!
Strength 30:00 [1]
core and strength, inc physio leg ex after run.
Tuesday Jun 12, 2007 #
Note
slept:9.0 (rest day)
Rest, stretching etc. A bit sore on outside of lower legs up from ankles because of the terrain running,usually get that after lots of rough terrain.
Felt like i was getting a cold but think its gone.
Felt like i was getting a cold but think its gone.
Monday Jun 11, 2007 #
orienteering race (Kooyoora) 33:30 [4] 4.7 km (7:08 / km)
ahr:161 max:177 slept:7.0
Started as part of the Lawford chasing start; i had 20 sec to catch up on 3 others on my course, so started pretty fast..
Planned to do my own thing navigation wise, but the whole way i was really running a bit hurriedly and messing around in the controll circle, unlike the other days. Lost about 1 min towards the end and than a few 30secs.
Shouldnt have let myself run so fast into the controll circle and just take the time to get it right.
About 3 mins behind geoff lawford, shouldve been myuch closer at the speed i ran.
Planned to do my own thing navigation wise, but the whole way i was really running a bit hurriedly and messing around in the controll circle, unlike the other days. Lost about 1 min towards the end and than a few 30secs.
Shouldnt have let myself run so fast into the controll circle and just take the time to get it right.
About 3 mins behind geoff lawford, shouldve been myuch closer at the speed i ran.
Running warm up/down 25:00 [2]
10min warm up.
15 warm down, felt good after the race so ran a bit more to loosen up for the long drive home.
Leg not really a problem today, maybe noticed it a bit warming up and once during the race i could feel below the side of my knee.
15 warm down, felt good after the race so ran a bit more to loosen up for the long drive home.
Leg not really a problem today, maybe noticed it a bit warming up and once during the race i could feel below the side of my knee.
Sunday Jun 10, 2007 #
orienteering race (kooyoora long) 1:11:00 [4] 7.8 km (9:06 / km)
ahr:165 max:175 slept:8.0
Was concentrating better than yesterday (mostly) but sort of set out without usual specific race goals.
Felt like a good run (except 11) because i was spiking the controlls and reading the controll detail really well, but i actually lost lots of bits of time going through rock and green, and wobbling on legs. Need to look ahead with compass.
No 11 was a 4 min error. Undiciplined in the last 100m and got gaught up in green, didnt pick myself out fast enough and kept struggling alot further than i had to.Got distracted by people.
Geoff Lawford was 64 mins.
Felt like a good run (except 11) because i was spiking the controlls and reading the controll detail really well, but i actually lost lots of bits of time going through rock and green, and wobbling on legs. Need to look ahead with compass.
No 11 was a 4 min error. Undiciplined in the last 100m and got gaught up in green, didnt pick myself out fast enough and kept struggling alot further than i had to.Got distracted by people.
Geoff Lawford was 64 mins.
Running warm up/down 10:00 [2]
warm up. i thingk leg felt ok, no pain in left shin which is what i was hoping for, maybe just the usual in rhle to start(below outside knee)
riding warm up/down 15:00 [2]
Testing out warming down on a wind trainer. Was good to be able to sit down..
Saturday Jun 9, 2007 #
orienteering race (korong spur) 59:30 [4] 4.8 km (12:24 / km)
Started out quite well, spiking the first 10 controlls easily and only losing a bit of time to bad RC through rock/green. Then i was slightly off on 11, coming down the hill without compass, and because i wasnt concentrating very well/getting a bit slack, it took me 7 mins to relocate. I wasted all this time running back up the hill and back down the wrong way, a number of times before pulling myself together. I think it was because i really wasn't being careful after the rest had gone so well.
Lost more time later on and more again being sloppy.
Wasnt concentrating very well the whole way. Needed to focus o certain things better before i went out.
Also, legs felt tired.
Lost more time later on and more again being sloppy.
Wasnt concentrating very well the whole way. Needed to focus o certain things better before i went out.
Also, legs felt tired.
Running warm up/down 20:00 [2]
10 before and 10 after.
Thursday Jun 7, 2007 #
swimming 25:00 [3]
around pool running
water running 24:00 [3]
2 sets of 12x 30sec and 6x 60sec.
felling a bit tired and was hard to push it.
felling a bit tired and was hard to push it.
Wednesday Jun 6, 2007 #
Running intervals 32:00 [4]
slept:10.0
10x 200m hard, 200 ez
The hard 200m was on the slightly uphill slope of the oval which made it a bit harder.
Finished off with 2x 400m (88sec)
The hard 200m was on the slightly uphill slope of the oval which made it a bit harder.
Finished off with 2x 400m (88sec)
Running warm up/down 30:00 [3]
10 mins before and 20 after intervals.
Felt good after the intervals so had a bitof a longer warmdown.
Leg started of sore but after 10-15 mins it was fine.
Sore spot left shin still
Felt good after the intervals so had a bitof a longer warmdown.
Leg started of sore but after 10-15 mins it was fine.
Sore spot left shin still
Tuesday Jun 5, 2007 #
riding 1:10:00 [3]
slept:10.0
Instead of run.
Flat and fast in the suburbs, with some sprints. Procrastinated all day so i ran out of daylight.
Flat and fast in the suburbs, with some sprints. Procrastinated all day so i ran out of daylight.
Running 5:00 [2]
Failed attempt at intervals.. my r leg was sorerer than usual with some pain on the inside too.
L shin sore too, so decided not to run.
L shin sore too, so decided not to run.
Monday Jun 4, 2007 #
riding 55:00 [3]
slept:10.0
Between the rain stopping and my Geo exam, i couldnt quite get to the top of nrton summit as i planned. Rode almost to the top then back down..most unsatisfying
Sunday Jun 3, 2007 #
Running 20:00 [2]
slept:7.0
Warming up and down for o.
Leg feels worse.. have pain on the inside of my shin, where i had the trouble before. Ran the o because it didnt hurt after warming up, but need to be really careful with running.
Will go to the massage guy or maybe new physio.
Leg feels worse.. have pain on the inside of my shin, where i had the trouble before. Ran the o because it didnt hurt after warming up, but need to be really careful with running.
Will go to the massage guy or maybe new physio.
orienteering 18:00 [4]
Pewsley vale. Short course but a fair few controlls- focussed on looking ahead and compass, esp exiting controlls.
orienteering 15:00 [2]
Orienteering, shadowing steph. Shadowing is interesting..
orienteering 20:00 [3]
Ran into the forbidden Kaiserstuhl.. didnt do the long course kay set as i was a bit worried about my leg. Just short in some nice rock.
Saturday Jun 2, 2007 #
Running race 20:32 [5] 5.0 km (4:06 / km)
ahr:176 max:186 slept:10.0
5k "cross country" on flat bitumen. Was really happy with my time. PB for track 5k was 20:58, so i was 26 sec faster which was pretty unexpected.
First lap 10:12
Second lap 10:20
Started quite fast and pushed the second one really well.
felt like maybee my running style was easier, or maybee i can push better, or maybee im just faster tan before somehow..
First lap 10:12
Second lap 10:20
Started quite fast and pushed the second one really well.
felt like maybee my running style was easier, or maybee i can push better, or maybee im just faster tan before somehow..
Running warm up/down 30:00 [3]
15 warm up.
15 warm down.
calves maybee a bit tight.. need a massage?
Right leg was pretty usual, not persistant.
15 warm down.
calves maybee a bit tight.. need a massage?
Right leg was pretty usual, not persistant.
Friday Jun 1, 2007 #
Running 36:00 [3]
slept:10.0
Morning wildflower garden loop. I always feel awesome running in the rain and today was no exception, despite a late night..(i guess it wasnt actually morning when i got up)
No trouble from leg. Quads were a bit tight from the intervals, especially the right one, but not too bad.
No trouble from leg. Quads were a bit tight from the intervals, especially the right one, but not too bad.
Strength 30:00 [1]
Usual core then some more strength