Training Log Archive: 007In the 7 days ending Jun 22, 2008:
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Sunday Jun 22, 2008 #
orienteering 31:09 [5] 4.0 km (7:47 / km) +160m 6:29 / km
shoes: Jalas Oshoes- red
O training at Mack creek with Sus, set by Kay. Ran hard. 14 controls mostly in steep areas so good practice. Nearly caught Sus 2mins then made a mistake, also lost some time on a vague green compassy leg. Good stuff was good but some silly going off compass types of wobbles.
orienteering 26:57 [5] 3.2 km (8:25 / km) +180m 6:34 / km
shoes: Jalas Oshoes- red
Second course. More longer legs. Need to be more careful with route choices when its so steep, on one I dropped (intentionally) then had to climb heaps, rather than going round. controls quite good, still maybe need to slow down and get a good exit ie. right height and direction.
Great arvo of orienteering, nice and tough and my ankle stood up fine, I was pretty much running like usual, maybe a little slower on the downs cos it was wet.
left ankle taped. right ankle braced.
Great arvo of orienteering, nice and tough and my ankle stood up fine, I was pretty much running like usual, maybe a little slower on the downs cos it was wet.
left ankle taped. right ankle braced.
Running warm up/down 20:00 [3]
9min warm up
running after to collect tapes
running after to collect tapes
orienteering 15:00 [2]
collecting tapes
Saturday Jun 21, 2008 #
Running race 16:01 [5] 4.0 km (4:00 / km)
slept:9.0 shoes: Nike zoom- red
4k masters race at Felixtowe. Started behind the pack of 8k runners on their 2nd loop so I had people to chase and mostly overtake as well as some faster guys just behind. Started quite fast and felt good though my legs felt a bit heavy in the last half, not sure if it was the long skins which I haven't raced in before or if I just felt like they should be going faster. Reasonable time considering it was a surprisingly hilly course. 4k PB I guess, as I haven't run one in a while.
Feeling a bit coldy and got wet riding home.....grrr winter.
Feeling a bit coldy and got wet riding home.....grrr winter.
Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Nike zoom- red
good warm up and stretch-10
nice slow warm down jog-7
nice slow warm down jog-7
riding 46:00 [3] 21.0 km (2:11 / km)
Biked in the morning up gorge rd keeping quite fast legs and speed. It poured with rain so I wasn't really inspired to keep going and went home a bit early. Tut tut.
Friday Jun 20, 2008 #
Note
Went to physio about ankle..all seems to be good and got some tips on taping and a couple of strengthening exercises.
Was also meant to short hills today but it was dark when I got home and realllly cold and my body just feels really tired.
Was also meant to short hills today but it was dark when I got home and realllly cold and my body just feels really tired.
map/mental (cz) 10:00 [0]
studying maps instead of uni...
Thursday Jun 19, 2008 #
Running warm up/down 35:00 [3]
slept:8.5 shoes: Nike structure- blue
11min warmup ru to the oval including some running drills etc
Recovery in between intervals.
Warmdown run home.
Recovery in between intervals.
Warmdown run home.
Running intervals 12:00 [5]
Interval session on fox oval.
1min (2min rec) 1min (2min) 2min (8min)
2min (1min) 4min (1min) 1min (30sec) 1min
Legs felt a bit sluggish, maybe from all the riding or because I started quite hard. Also I need to stretch more, my shoulders were stiff from study/riding. Read czech map in recovery. Good sesh!
1min (2min rec) 1min (2min) 2min (8min)
2min (1min) 4min (1min) 1min (30sec) 1min
Legs felt a bit sluggish, maybe from all the riding or because I started quite hard. Also I need to stretch more, my shoulders were stiff from study/riding. Read czech map in recovery. Good sesh!
Running 22:00 [2]
Put on the ankle brace and grabbed a different map and did an easy run round wadomre after the intervals.
Wednesday Jun 18, 2008 #
riding (commute) 1:04:00 [3] 24.0 km (2:40 / km)
slept:7.0
Rode to uni because by the time I caught up the bus I was chasing I was half way there.
27mins in
37mins out- surprisingly quick!
27mins in
37mins out- surprisingly quick!
Strength 20:00 [1]
Usual core.
I was meant to swim today but uni project went longer than I hoped and I didn't want to ride home in the dark. I like swimming but its so inconvenient in winter when all the pools are shut and the aquatic centre is gross..
I was meant to swim today but uni project went longer than I hoped and I didn't want to ride home in the dark. I like swimming but its so inconvenient in winter when all the pools are shut and the aquatic centre is gross..
map/mental (cz) 10:00 [0]
Tuesday Jun 17, 2008 #
riding (commute) 1:15:00 [2]
slept:9.0
rode into town/wayville 35mins (easier)
rode home 40mins (harder)
rode home 40mins (harder)
Running long 1:37:00 [3]
shoes: Nike structure- blue
Ran with Sus from my place up through Morialta (via deep view lookout and third falls) to Colonial drive-Moores rd-Cherryville (with 15mins exploring a nice new track) then back along Moores rd till we met Kay who drove us back down to home.
Really nice running conditions and it was good having Susanne at the end to keep me running fast, also time passes quisker when you running with someone.. Felt good, legs got tired at the end because most of the run is uphill!
Left leg bit sore under knee at the end, feels like I bumped it?
Ankle ok, no pain, just a being careful. I'm wearing in a new ankle brace at the moment!
Gel at 30mins
Really nice running conditions and it was good having Susanne at the end to keep me running fast, also time passes quisker when you running with someone.. Felt good, legs got tired at the end because most of the run is uphill!
Left leg bit sore under knee at the end, feels like I bumped it?
Ankle ok, no pain, just a being careful. I'm wearing in a new ankle brace at the moment!
Gel at 30mins
Monday Jun 16, 2008 #
Running 47:00 [4] 9.0 km (5:13 / km)
slept:8.5 (injured) shoes: Nike structure- blue
Ran 'around the block' in the suburbs.
Ran at a fastish sort of pace and felt good. Included 5x200m and 5x100m at about 90%.
Ankle felt really good!! I'm so proud of my brave little ankle for recovering so fast. Taped it well and almost no pain, slightly rough ground didn't bother it and I felt like i was running normally.
Ran at a fastish sort of pace and felt good. Included 5x200m and 5x100m at about 90%.
Ankle felt really good!! I'm so proud of my brave little ankle for recovering so fast. Taped it well and almost no pain, slightly rough ground didn't bother it and I felt like i was running normally.
Strength 25:00 [1]
yep. normal core/hips stuff and 'medball' sit ups (with a 3kg bag of sugar because I don't actually have a med ball...)
also ankle board
also ankle board
map/mental 15:00 [0]
map memory/visualisation, interesting to realise what details I pick up and which I always seem to miss.