Training Log Archive: 007In the 7 days ending Feb 3, 2008:
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Sunday Feb 3, 2008 #
Running race 20:04 [5] 5.0 km (4:01 / km)
ahr:175 max:182
Sri Chinmoy 5k in princess park. PB by 18sec (20:22) and that was last summer aroung the track. Really happy with time though i would like to be under 20mins but know i can get alot faster :)
Km splits 4:01 8:02 11:58 16:14(some hills) 20:04
Start was slow and crowded, pushed myself well, constantly chasing whoever was ahead, overtook ppl on the hills, didnt have so much speed left in the 800m straight to the finish but happy.
Km splits 4:01 8:02 11:58 16:14(some hills) 20:04
Start was slow and crowded, pushed myself well, constantly chasing whoever was ahead, overtook ppl on the hills, didnt have so much speed left in the 800m straight to the finish but happy.
Running warm up/down 15:00 [1]
10 up, legs bit stiff from riding there
5 wdown
5 wdown
riding 47:00 [2]
25mins ride to the race and a bit faster back
riding 30:00 [2]
to and from work
Saturday Feb 2, 2008 #
riding 54:00 [3] 21.0 km (2:34 / km)
Out for a spin on the bikes after work, along the boulevard then further along the boulevard where it is nice and smooth- 15mins of power then rode home alone through kew.
Running 16:30 [2]
After the ride.. just to loosen legs up and stratch before tomorrows race. Surprised how good legs felt after a crazy 9hrs at work-not even time to sit down at lunch.
riding 30:00 [2]
ride to work.
Not training as its only 15mins each way but just for my record..and it is quite fast keeping up with reuben.
Not training as its only 15mins each way but just for my record..and it is quite fast keeping up with reuben.
Friday Feb 1, 2008 #
riding 1:09:00 [3] 26.0 km (2:39 / km)
Rode along Yarra boulevard. 10x 1min ints around a 1k loop of road i found which is closed to cars..ideal! Also 4x2mins hard on the way back, mostly on the hills. Generally pretty fast cadence, nice undulating road.
Strength 30:00 [1]
Thursday Jan 31, 2008 #
orienteering 35:00 [3]
Ran a course on a 1:5000 map on the Yarra, really nice area with many interesting bits. Had trouble with some unmarked tracks and vegetation but forced me to keep my direction.
Did last 9mis loop as a flat out sprint and was orienteering better than at the start.
Quite slow in parts because of vegetation..
Did last 9mis loop as a flat out sprint and was orienteering better than at the start.
Quite slow in parts because of vegetation..
riding 36:00 [3]
to and from the map.. plus 5min jog to get the running legs going.
Wednesday Jan 30, 2008 #
Running warm up/down 25:00 [3]
Warm up/down for morning intervals at Kew ovals, 10mins there 15 warmdown. Felt pretty good despite it being morning.
Running 25:00 [4]
The intervals.
4x 200m (about 800 pace, a bit slow because legs still warming up)
5x 90 sec hills with same rec jog back down
Felt quite strong on the hill and definately running further up than 2wks ago, unfortunately no hr.
4x 200m (about 800 pace, a bit slow because legs still warming up)
5x 90 sec hills with same rec jog back down
Felt quite strong on the hill and definately running further up than 2wks ago, unfortunately no hr.
swimming 25:00 [3]
Rode an extra 15mins to collingwood pool rather than going to Kew pool in hope that it might be 50m but unfortunately it was 25m, very crowded and so warm I could hardly breathe. Frustrating swim, just did o1 km. Arms felt a bit sore after that!
Tuesday Jan 29, 2008 #
Note
(rest day)
Monday Jan 28, 2008 #
Running warm up/down 17:00 [3]
warm up and down for the intervals
Running intervals 37:00 [4]
Intervals with Kay at Paradise oval.
4x 800m in 3:08-3:14. Recovery 3 mins.
4x 400m in 90sec with 60sec rec.
Felt quite good though had to push pretty hard to do the 400s fast enough.
4x 800m in 3:08-3:14. Recovery 3 mins.
4x 400m in 90sec with 60sec rec.
Felt quite good though had to push pretty hard to do the 400s fast enough.