Training Log Archive: 007In the 31 days ending Mar 31, 2007:
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| Th | 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 Mar 29, 2007 #
Running intervals 57:00 [4]
10 min warm up.
4x 400m with 5 min easy jog rec.
6x 1 min hard with 20 sec easy.
12 min warm down.
right leg a bit sore like yesterday in warm up but thought it wasnt sore after that, but it was, on and off a bit, in a few different places.
Frustrating cos i wanted to run hard and felt really good otherwise.
Stretched after and during but i think its definately going to be better not to run at all.
Massaged and iced after. right calf pretty tight.
4x 400m with 5 min easy jog rec.
6x 1 min hard with 20 sec easy.
12 min warm down.
right leg a bit sore like yesterday in warm up but thought it wasnt sore after that, but it was, on and off a bit, in a few different places.
Frustrating cos i wanted to run hard and felt really good otherwise.
Stretched after and during but i think its definately going to be better not to run at all.
Massaged and iced after. right calf pretty tight.
Strength 20:00 [1]
Wednesday Mar 28, 2007 #
Running 45:00 [3]
slept:9.0
Ran dam hill loop after dark- was really scary!
leg not sore after 10 mins (lower outside leg), but was aware of it and tried to take it easy on the legs which was hard cos the rest of me felt so awesome.
leg not sore after 10 mins (lower outside leg), but was aware of it and tried to take it easy on the legs which was hard cos the rest of me felt so awesome.
Tuesday Mar 27, 2007 #
Note
slept:9.0 (injured)
can feel leg a bit walking.
really tired pm, and felta bit feverish, even though a pretty lazy day
really tired pm, and felta bit feverish, even though a pretty lazy day
Monday Mar 26, 2007 #
Note
slept:9.5 (injured)
Sunday Mar 25, 2007 #
orienteering race 1:13:00 [4]
ahr:162 max:178
bri glen.
pushed really hard, but slowed a bit at hte end( couldnt keep up with sus) good nav but a few tiredness errors at the end.
pushed really hard, but slowed a bit at hte end( couldnt keep up with sus) good nav but a few tiredness errors at the end.
Running warm up/down 10:00 [3]
r leg a bit aching but not during race.
Saturday Mar 24, 2007 #
orienteering race 25:00 [4]
merridee. bit sloppy with compass and legs felt heavy
orienteering 45:00 [2]
shadowing brett. walked a bit..
Thursday Mar 22, 2007 #
Running 38:00 [2]
slept:7.5
easy morning run. still dark so couldnt take a map as i planned
leg not sore
easy
leg not sore
easy
Wednesday Mar 21, 2007 #
Running race 12:00 [5] 3.0 km (4:00 / km)
ahr:169 max:87 slept:8.0
3k race.
-managed to push myself really hard
-leg wasnt sore running
-17 sec slower than 2 wks ago when id also run 1500 before.
-legs felt quite heavy. felt like i should have been faster for how hard it felt
-managed to push myself really hard
-leg wasnt sore running
-17 sec slower than 2 wks ago when id also run 1500 before.
-legs felt quite heavy. felt like i should have been faster for how hard it felt
Running warm up/down 38:00 [2]
8 min warm up- right leg a bit sore- stretched it
20 min warm down- pretty easy and felt good
20 min warm down- pretty easy and felt good
Tuesday Mar 20, 2007 #
Running warm up/down 46:00 [3]
ahr:144 max:160
Harriers:
-warm up was 30 mins, not very fast pace but i felt really slow and heavy. struggled to keep up with
talking pace
-warm down 16 mins, right leg was sore so took a short cut.
leg soreness:lower outer right leg sort of aching and pain alon the outside of my knee(itb?)
sore in w up and down, didnt notice so much in the session.
first noticed it on wednesday
-warm up was 30 mins, not very fast pace but i felt really slow and heavy. struggled to keep up with
talking pace
-warm down 16 mins, right leg was sore so took a short cut.
leg soreness:lower outer right leg sort of aching and pain alon the outside of my knee(itb?)
sore in w up and down, didnt notice so much in the session.
first noticed it on wednesday
Running intervals 20:00 [4]
ahr:165 max:178
Harriers, 6 x500m with jog rec
Most people did 8 but i got a bit behind and was feeling really really slow.. legs just wouldnt go.
Stopped at 6 because R leg a bit sore, running 3k tomorrow, and felt like i wasnt getting much out of it.
Maybee runninng hard in the terrain on saturday was a bit of a shock to the legs??
laps
1:55 (max 169, 1:16 rec)
2:00 (173, !:17)
2:04 (174, 1:23)
2:01 (174, 1:25)
2:03 (175, 1:27)
2:01 (178, 1:18)
Most people did 8 but i got a bit behind and was feeling really really slow.. legs just wouldnt go.
Stopped at 6 because R leg a bit sore, running 3k tomorrow, and felt like i wasnt getting much out of it.
Maybee runninng hard in the terrain on saturday was a bit of a shock to the legs??
laps
1:55 (max 169, 1:16 rec)
2:00 (173, !:17)
2:04 (174, 1:23)
2:01 (174, 1:25)
2:03 (175, 1:27)
2:01 (178, 1:18)
Strength 10:00 [1]
bite sized chunk..better than nothing
stretched and massaged legs
stretched and massaged legs
Monday Mar 19, 2007 #
Note
slept:8.5 (rest day)
Sunday Mar 18, 2007 #
riding 1:00:00 [3]
really short on time today, so only a short ride in the evening- some - just close to home and did a few laps af all the hills..
was going to do some strenght stuff but figured id done enough strengthning stuff while helping building..arms so tired!
was going to do some strenght stuff but figured id done enough strengthning stuff while helping building..arms so tired!
Saturday Mar 17, 2007 #
orienteering race 53:00 [4]
ahr:169 max:180
Belair. treated it like a race.
6.9k course. world police and firemen games today and the winner from poland did 47.
ran really hard
quite happy- i was concentrating well and was really concious of the decisions i was making.
probably couldve been 1 min faster if id not been a bit low on one and gone slighlty faster way on a few.
got a bit lazy on hills half way, and stayed a bit low.
6.9k course. world police and firemen games today and the winner from poland did 47.
ran really hard
quite happy- i was concentrating well and was really concious of the decisions i was making.
probably couldve been 1 min faster if id not been a bit low on one and gone slighlty faster way on a few.
got a bit lazy on hills half way, and stayed a bit low.
Running 10:00 [2]
didnt really warm down so a really quick jog when i got home, before stretching.
Friday Mar 16, 2007 #
Note
(rest day)
giving legs a rest
Thursday Mar 15, 2007 #
Running 40:00 [3]
ran the dam loop via vineyards. quite hilly. pushed hills, rest easier.
r leg a little sore still
r leg a little sore still
Wednesday Mar 14, 2007 #
Running race 21:20 [5]
athletics 5k. 20 sec slower than 2 wks ago.
started too fast, and then legs really died after 2 and a bit km. legs really tired from the intervals and couldnt push them any faster. really bad run, didnt really enjoy feeling slow.
started too fast, and then legs really died after 2 and a bit km. legs really tired from the intervals and couldnt push them any faster. really bad run, didnt really enjoy feeling slow.
Running warm up/down 22:00 [2]
legs really heavy and it was pretty warm. also a bit sore down the outside of my right leg.
Tuesday Mar 13, 2007 #
Running intervals 28:00 [5]
max:184
Harriers..
4x 800m (on bitumen tracks) with 2:10 recovery
2:55 (av164, max184)
2:54 (164, 177)
2:55 (167,179)
2:50 (168,184)
There were a couple of others my pace, and there was enough recovery to push each really hard.
4x 200m -did these after at about the 800 pace
legs felt pretty tight/tired in the warmdown -probably from the bitumen they were a bit sorer than usual? felt pretty good running.
4x 800m (on bitumen tracks) with 2:10 recovery
2:55 (av164, max184)
2:54 (164, 177)
2:55 (167,179)
2:50 (168,184)
There were a couple of others my pace, and there was enough recovery to push each really hard.
4x 200m -did these after at about the 800 pace
legs felt pretty tight/tired in the warmdown -probably from the bitumen they were a bit sorer than usual? felt pretty good running.
Running warm up/down 37:00 [3]
18 mins warm up-good pace and not too long like last week.
19 mins warm down- quite fast for 10 mins then slower
19 mins warm down- quite fast for 10 mins then slower
Note
PM did lots of stretching, massage and did ankle strength
Monday Mar 12, 2007 #
Running 55:00 [3]
slept:9.0
Moderately fast recovery run. Legs felt pretty heavy but made sure they werent plodding- tried to take smaller steps.
Strength 20:00 [1]
some core and strength after run
also did lots of stretching after
also did lots of stretching after
Sunday Mar 11, 2007 #
Running long 1:50:00 [4]
slept:10.0
Long HARD run with Lachlan, Sus, John and Simon.
Ran from valley road, up a long way, around then down...First 40 mins was up.
Had to push really quite hard to keep up, especially on the hills.
Legs felt a bit useless and tired.. i think i was a bit dehydrated from yesterday, but coped all right.
Legs ached a bit at the finish but no soreness.
About 16 km, 700 climb??
Ran from valley road, up a long way, around then down...First 40 mins was up.
Had to push really quite hard to keep up, especially on the hills.
Legs felt a bit useless and tired.. i think i was a bit dehydrated from yesterday, but coped all right.
Legs ached a bit at the finish but no soreness.
About 16 km, 700 climb??
Saturday Mar 10, 2007 #
Note
slept:4.5
Not really training... but i spent 8 hours trudging around para wirra checking control sites, and it was 37 degrees.
Tried to do it map memory, and was going to run but it was way too hot...
Got home and sanded wood for 2 hours so a full body workout today.
Tried to do it map memory, and was going to run but it was way too hot...
Got home and sanded wood for 2 hours so a full body workout today.
Friday Mar 9, 2007 #
Note
rhr:47 slept:9.0 (rest day)
yay, a rest day!! nice sleep in, then some much needed stretches.
Thursday Mar 8, 2007 #
Running 45:00 [2]
ahr:131 rhr:47 slept:9.5
Quite cruisy morning run, (wildflower loop- nice tracks and moderately hilly) Legs felt fine but head was a bit asleep and got a headache from the cold air..
Fogave my alarmclock for waking me cos it ended up being such a lovely morning!!
Fogave my alarmclock for waking me cos it ended up being such a lovely morning!!
Running 1:21:00 [3]
Ran up morialta and back on moores rd.
Ran over to morialta, moderate pace.
Included 11x 1 min hard 20 sec easy, on the slightly up track to first falls. Legs didnt feel bad going faster.
Then 20 mins solid uphill (one bit is so steep it is impossible to take steps over 20 cm...)
Legs felt bit heavy on the ridge but got a bit faster when it went down.
Finishd tired but a good run.
Ran over to morialta, moderate pace.
Included 11x 1 min hard 20 sec easy, on the slightly up track to first falls. Legs didnt feel bad going faster.
Then 20 mins solid uphill (one bit is so steep it is impossible to take steps over 20 cm...)
Legs felt bit heavy on the ridge but got a bit faster when it went down.
Finishd tired but a good run.
Wednesday Mar 7, 2007 #
Running race (athletics 1500) 5:29 [5]
ahr:166 max:179 rhr:49 slept:9.5
Started off with the 1500
This was a PB by 5 seconds off 2 weeks ago.
Started a bit slow but felt good pushing the last bit.
Laps 1:26 1:33 1:28 1:02
This was a PB by 5 seconds off 2 weeks ago.
Started a bit slow but felt good pushing the last bit.
Laps 1:26 1:33 1:28 1:02
Running race (athletics 3k) 11:43 [5]
ahr:169 max:183
Ran this almost an hour after the 1500, so i wasnt feeling to tired.
Another PB, by 16 seconds from 2 weeks ago!! I cant keep getting pbs for ever..Was quite chuffed with how good i felt..my legs werent to heavy from lastnight and i was running with lap times for 11:45 which felt possible.Probably managed to puish harder than i have in the past.
laps 1:32 1:36 1:36 1:34 1:35 1:36 2:14(last 600m)
Another PB, by 16 seconds from 2 weeks ago!! I cant keep getting pbs for ever..Was quite chuffed with how good i felt..my legs werent to heavy from lastnight and i was running with lap times for 11:45 which felt possible.Probably managed to puish harder than i have in the past.
laps 1:32 1:36 1:36 1:34 1:35 1:36 2:14(last 600m)
Running warm up/down 27:00 [2]
Warm up and down etc. Susanne came out too so we warmed down for a bit longer which was good.
Tuesday Mar 6, 2007 #
Running intervals (8x 400) 21:30 [5]
max:180 rhr:45 slept:9.5
Ran with the adelaide harriers for the first time in a while.. wasnt too scary!!
Did 2 sets of 400m with 1 min recovery, and 5 mins between sets.
I generally got 50-55 sec rec as the faster guys were obviously ahead in time and we all set off togehter. By the last few i need a little longer to recover- hr generally went down to 140-150 but more like160-170 for the last two.
times and max hr:
1:21(169) 1:17(173) 1:18(179) 1:17(178)
1:18(179) 1:18(176) 1:22(178) 1:21(180)
Legs felt ok but a little heavy at the end, and a bit tired from the warm up??
Did 2 sets of 400m with 1 min recovery, and 5 mins between sets.
I generally got 50-55 sec rec as the faster guys were obviously ahead in time and we all set off togehter. By the last few i need a little longer to recover- hr generally went down to 140-150 but more like160-170 for the last two.
times and max hr:
1:21(169) 1:17(173) 1:18(179) 1:17(178)
1:18(179) 1:18(176) 1:22(178) 1:21(180)
Legs felt ok but a little heavy at the end, and a bit tired from the warm up??
Running warm up/down 48:00 [3]
Started with 29 min warm up, at a comfortable but not slow pace. Then some run thrus etc
13 min warm down..legs felt ok at this slower pace.
13 min warm down..legs felt ok at this slower pace.
Monday Mar 5, 2007 #
Running 37:00 [3]
8x 50 sec easy hills (75%) with 1:40 rec jog.
warm up and down from home.
Was feeling really tired and not really 100%(bit of a termperature) but ran anyway and made it a bit shorter and promised myself 10hrs sleep...
warm up and down from home.
Was feeling really tired and not really 100%(bit of a termperature) but ran anyway and made it a bit shorter and promised myself 10hrs sleep...
C • Form 2
Sunday Mar 4, 2007 #
orienteering 1:08:00 [3]
Wilfred Taylor reserve, 5x 2ish km variety courses.
Had about 2 mins rest between each.
contour, map mem,m windo, compass(no map detail at all!!)
legs felt a bit heavy after yesterday but ran them as fast as i could.
Had about 2 mins rest between each.
contour, map mem,m windo, compass(no map detail at all!!)
legs felt a bit heavy after yesterday but ran them as fast as i could.
Saturday Mar 3, 2007 #
Running long 2:05:00 [3]
This is the longest run ive done by myself, probably longest ever.. so was pleased when i finished.
Ran up morialta-3rd falls-norton summit rd-ntn summit-colonial drive-moores rd,
Was a goor run, because after the massive up at morialta, it was nice and undulating.
Legs didnt feel to bad at the end, and didnt do the whole thing too slowly.
Took gel at 1 hr.
Ran up morialta-3rd falls-norton summit rd-ntn summit-colonial drive-moores rd,
Was a goor run, because after the massive up at morialta, it was nice and undulating.
Legs didnt feel to bad at the end, and didnt do the whole thing too slowly.
Took gel at 1 hr.
Friday Mar 2, 2007 #
Running 43:00 [2]
easy run around blk hill etc.
included 8X 20 sec
included 8X 20 sec
Thursday Mar 1, 2007 #
swimming 35:00 [2]
Swam 1k in 25ish mins, mostly freestyle. (breastroke hurt my shoulder) then another 300m after and some just kicking etc. Getting better at bilateral!
Strength 15:00 [1]
core and stuff- hadnt done any for ages so didnt last too long