Training Log Archive: markgIn the 7 days ending Feb 4, 2007:
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Sunday Feb 4, 2007 #
Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Nike Free Trail 5.0
Running to the gym plus a bit more on the inside track. Still got a bit of an ache in my shins.
Strength & Conditioning 45:00 [3]
Managed a bit more than on Friday - one-legged squats, extensions, hammy curls on the ball, balancing with squats, some core and stretching.
Saturday Feb 3, 2007 #
Note
(rest day)
Friday Feb 2, 2007 #
Strength & Conditioning 30:00 [1]
Took it easy today but decided a gym session would be good. Was starving by the time I got to the gym after work and was running on empty and did almost nothing.
Thursday Feb 1, 2007 #
Cycling warm up/down 15:00 [2]
10min warm up and 5 min warm down for ints.
Cycling intervals 20:00 [5]
ahr:165 max:176
Trying to keep the impact on shins down this week so did a Mona's Fartlek session on the exercise bike at work. Pushed pretty hard through this lot. Wore my cycling shorts today because of the crap seat but I swear it was worse with them; I've got some serious chaffing!
Wednesday Jan 31, 2007 #
Note
Just put down a deposit on a 98 Subaru Legacy wagon. I can now drive to orienteering and places to train, hurrah! And many, many rides to repay …
Running warm up/down 35:00 [3] 3.5 km (10:00 / km)
shoes: Icebug MR3 BUGrip
Run from work to Au Claire for FWOC training and then to the c-train and then home.
Orienteering intervals 34:42 [4] ** 5.9 km (5:53 / km) +35m 5:43 / km
ahr:159 max:181 shoes: Icebug MR3 BUGrip
Orienteering intervals at Prince's Island. Not many people in attendance and was worried about shins so didn't feel like going too hard. The weather was crap too.
Tuesday Jan 30, 2007 #
Note
(rest day)
My shins were aching low on the inside yesterday evening and I had a couple of short sharpish pains near the top of my shin too, so decided to make today a rest day. Spent a good half hour massaging my calves on the foam roll.
Monday Jan 29, 2007 #
Running warm up/down 28:00 [2] 4.7 km (5:57 / km) +15m 5:52 / km
ahr:140 max:158 shoes: Icebug MR3 BUGrip
Run to UoC and back.
Orienteering 15:58 [4] 3.0 km (5:19 / km) +20m 5:09 / km
ahr:171 max:181 shoes: Icebug MR3 BUGrip
Ran the 06 FWOC club sprint at UoC in reverse. Wasn't terribly hard; I remembered where most of the controls were, but tried to force myself to navigate anyway. Kept up a pretty good pace but didn't kill myself, which the heart rate shows. Thought I might have gone a bit quicker (Mike Smith ran 15:00 at the end of a day's training) but still reasonably happy.