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Training Log Archive: camd

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Running	21	16:48:38	122.26	(8:15)	196.76	(5:08)	5368
Strength/Conditioning	10	8:20:00
Road Cycle	3	2:42:03	40.33	(14.9/h)	64.9	(24.0/h)	1067
Orienteering	3	2:10:37	13.41	(9:44)	21.59	(6:03)	262
Spinning	1	45:00
Total	27	30:46:18	176.0		283.25		6697

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Saturday Feb 27, 2016 #

Running warm up/down (Looking for lost watch) 20:00 [1] 4.0 km (5:00 / km) +80m 4:33 / km
shoes: Icebug Acceleritas4

Went back today and looked for my watch. Was on the verge of giving up when I happened to look down at the perfect angle while 5m away from where I had run and boom! there was the watch sitting down a hole, really fluked out on this managing to find it in such thick vegetation! :)

Orienteering (80 min easy) 1:20:00 [2] *** 13.0 km (6:09 / km) +40m 6:04 / km
shoes: Icebug Acceleritas4

Went for a cruisy training from Muriwai on some very out-dated maps in the dunes mostly. Very hot and humid and was almost unbearable in the black sand dunes.

Friday Feb 26, 2016 #

Orienteering intervals (O-Intervals) 40:00 [4] ***** 6.0 km (6:40 / km) +200m 5:43 / km
shoes: Icebug Spirit 5 OLX

Should have been a fun session back in Riverhead but lost my watch near the start :((((( then didn't feel very energetic, should have pushed much harder on each interval, think the remnants of my cold were making me feel awful. Gonna go back and look for the watch tomorrow, fingers crossed can find it...

Thursday Feb 25, 2016 #

Orienteering (SS sprint) 10:37 [4] 2.59 km (4:06 / km) +22m 3:56 / km
shoes: Saucony Guide 8

Squeezed in helping at a Secondary schools sprint after orientation at uni. Garmin went spaz and the gps looks a little more munted then usual which I suppose happens on a map which looks dense at 1:2000 scale....

Wednesday Feb 24, 2016 #

Running intervals (Track session) 17:20 [4] 5.2 km (3:20 / km)
(sick) shoes: Saucony Guide 8

5 x 1km @ high threshold (just below Vo2 max). Times were 3:31, 3:23, 3:25, 3:28 and 3:32. By the last two reps, my lungs were feeling pretty shitty with this cold, hopefully its gone by the weekend when I get back into O training again...

Running warm up/down 12:00 [1] 2.4 km (5:00 / km)
(sick) shoes: Saucony Guide 8

Strength/Conditioning 55:00 [2]
(sick)

Tuesday Feb 23, 2016 #

Running (Easy recovery) 43:10 [1] 8.8 km (4:54 / km) +144m 4:32 / km
(sick) shoes: Saucony Guide 8

Felt awful before hand, but was a nice relief running, got rid of the headache. Hopefully this passes by tomorrow afternoon otherwise the track is gonna hurt...

Monday Feb 22, 2016 #

Road Cycle (50 mins) 48:23 [2] 19.0 km (23.6 kph) +317m
(sick)

Recovery cycle, feeling pretty tired and sick so didn't do longer like planned.

Strength/Conditioning 55:00 [2]
(sick)

Even doing weights feel crap when your sick, core exercises were definitely quite uncomfortable...

Sunday Feb 21, 2016 #

Running (Quick trails) 25:14 [2] 4.6 km (5:29 / km) +82m 5:02 / km
(sick) shoes: Icebug Acceleritas4

Squeezed in some quick trails in the middle of an event I was working at in Riverhead. Felt awful later, combination of tiredness and a cold coming on so didn't follow up with another run afterwards

Saturday Feb 20, 2016 #

Running (Social 'Yog') 1:27:07 [3] 14.8 km (5:53 / km) +724m 4:44 / km
shoes: Icebug Acceleritas4

Icebug organised run which ironically turned into an AOTC run with Gene, Jonty and Thomas. Some nice and rooty tracks, never run in the South waitakeres before.

Friday Feb 19, 2016 #

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Saucony Guide 8

Strength/Conditioning 55:00 [2]

Thursday Feb 18, 2016 #

Running hills (Threshold Hill Reps) 1:00:37 [4] 11.7 km (5:11 / km) +511m 4:15 / km
shoes: Saucony Guide 8

4 reps, times were 8:32, 8:53, 8:57 and 8:24. First one was a little too fast, middle two on target and last one I purposely ran a little faster. Form was good and running in a downpour is always fun :)

Running warm up/down 10:30 [1] 2.2 km (4:46 / km)
shoes: Saucony Guide 8

Wednesday Feb 17, 2016 #

Running intervals 16:29 [4] 4.9 km (3:22 / km)
shoes: Saucony Guide 8

6x800m alternating between hard and easy, hard was at 5km pace, easy 10sec slower. Times were 2:51, 2:40, 2:51, 2:40, 2:49, 2:36. Felt good so ended a little faster, nice to run in some cool windy rain compared to the unbearable heat the other weeks this summer!

Strength/Conditioning 55:00 [2]

Tuesday Feb 16, 2016 #

Running (Easy 40) 40:55 [1] 8.2 km (4:59 / km) +172m 4:31 / km
shoes: Saucony Guide 8

Monday Feb 15, 2016 #

Spinning (45 min spin) 45:00 [1]

Weather was looking a bit dicey for cycling so dug up a spin session from last years rehab and did that instead.

Strength/Conditioning 50:00 [2]

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Saucony Guide 8

Sunday Feb 14, 2016 #

Running long (Waitaks Long Trails) 2:15:24 [2] 23.1 km (5:52 / km) +1002m 4:49 / km
shoes: Icebug Acceleritas4

Fairly long run, felt quite nice at the end of it, not too sore. Ran with Gene and some guy who holds the record for the Hillary Trail which was pretty cool.

Saturday Feb 13, 2016 #

Running intervals (Trail Intervals) 1:16:32 [3] 15.1 km (5:04 / km) +425m 4:27 / km
shoes: Icebug Acceleritas4

Same as last week, ran the first intervals more aggressively though. Felt a definite improvement from last week with my confidence a lot higher even on the steepest slippery drops I've found in riverhead.

Friday Feb 12, 2016 #

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Saucony Guide 8

Strength/Conditioning 50:00 [2]

Thursday Feb 11, 2016 #

Running intervals (Threshold Hill Reps) 58:42 [4] 11.2 km (5:14 / km) +470m 4:20 / km
shoes: Saucony Guide 8

4 reps, times were 8:41, 8:59, 8:41 and 8:29 with easy jog down inbetween. Surprised to be so much quicker than last week, think that my form was much better this week and maybe I was a little over threshold effort. Felt very good at the end still.

Running warm up/down (Long warm down) 26:43 [1] 5.3 km (5:02 / km) +52m 4:48 / km
shoes: Saucony Guide 8

Ran to the summernav for a warm down and did a few controls nice and easy.

Wednesday Feb 10, 2016 #

Running intervals 18:12 [4] 5.3 km (3:26 / km)
shoes: Saucony Guide 8

Session was 3 threshold miles with 2x200m interspaced between each. Bailed on last mile after 3rd lap when my hamstring started getting tightish. Times were 5:51 and 5:50 for the miles, 33s for all the 200s and 4:17 for the 1200m. Felt quicker and my form seems to be getting better every week.

Strength/Conditioning 45:00 [2]

Added two new exercises but skipped two under coaches recommendation due to my tightish hamstrings.

Running warm up/down 12:00 [1] 2.4 km (5:00 / km)

Tuesday Feb 9, 2016 #

Running (Easy 40) 41:36 [1] 8.5 km (4:54 / km) +171m 4:27 / km
shoes: Saucony Guide 8

Monday Feb 8, 2016 #

Road Cycle (Recovery Cycle) 46:52 [1] 19.0 km (24.3 kph) +317m

A little shorter than planned to get to the gym on time

Strength/Conditioning 45:00 [2]

Sunday Feb 7, 2016 #

Running long (Riverhead Trails) 1:29:37 [2] 16.4 km (5:28 / km) +508m 4:44 / km
shoes: Icebug Spirit 5 OLX

Felt a bit meh at the start, took about 45 minutes to build into the run. Nice and muddy and slippery even in my icebug spirits. Should have done 2 hours but was a little short on time available unfortunately.

Saturday Feb 6, 2016 #

Running intervals (Trail Intervals) 1:20:19 [3] 15.1 km (5:19 / km) +431m 4:39 / km
shoes: Icebug Spirit 5 OLX

Ran the tracks hard and jogged the gravel roads inbetween easy. With the undulations of riverhead, felt this was very effective at building aggression on the slippery downhills as well as in pushing through the uphill sections.

Friday Feb 5, 2016 #

Strength/Conditioning 45:00 [2]

Felt good

Thursday Feb 4, 2016 #

Running hills (Threshold Hill Reps) 1:03:25 [4] 11.4 km (5:34 / km) +483m 4:35 / km
shoes: Saucony Guide 8

4 reps at threshold with jog down in between. Times were 9:18, 9:35, 9:27 and 9:05. Middle two were a bit too slow, felt too easy however last one was right on target.

Wednesday Feb 3, 2016 #

Running intervals (Track Session) 17:34 [5] 4.96 km (3:32 / km)
shoes: Saucony Guide 8

2 lots of alternating miles/800m. Miles were at threshold, 800m at a little above (closer to 5km pace). Times were 5:56, 2:51, 5:53, 2:52. Threshold were at a tad above target which was pleasing, my technique was superior this week then last week too, especially on the second mile. Very very hot and humid day.

Strength/Conditioning (General Session) 45:00 [2]

First full session this week now my coach has shown me the rest of the exercises.

Tuesday Feb 2, 2016 #

Running (Easy 40) 40:12 [1] 8.2 km (4:54 / km) +113m 4:35 / km
shoes: Saucony Guide 8

Pretty hot day so decided to cut it a little shorter

Monday Feb 1, 2016 #

Road Cycle (Easy 60) 1:06:48 [2] 26.9 km (24.2 kph) +433m

First 7km went relatively hard then eased out the rest of the ride.

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