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Training Log Archive: rach

In the 31 days ending Aug 31, 2006:

activity	#	time	miles		km		+m
Running	17	8:53:55	58.91	(9:04)	94.8	(5:38)
Orienteering	5	6:07:51	21.06	(17:28)	33.9	(10:51)	330
Strength/Flexibility	3	5:00:00
Total	22	20:01:46	79.97		128.7		330

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Thursday Aug 31, 2006 #

Orienteering race 30:46 [3] 5.0 km (6:09 / km)

Scatter event at Sherwood. It was pouring rain and I wasnt able to look at the map until I started, so it was left to working out route choice on the run... not a great strategy in a scatter event. Anyway quite a few dodgy decisions later I made it back. It was great to get out for a run after the rest after nationals. Overall it was great fun!!!

Saturday Aug 26, 2006 #

Running race 25:56 [3] 6.0 km (4:19 / km)

National Cross Country in Hobart.
A bit disappointed. Wasn't feeling too crash hot and 2nd lap was difficult. Anyway had a great weekend.

C • result? 2

Thursday Aug 24, 2006 #

Running 20:00 [3] 1.8 km (11:07 / km)

3 x 600m race pace

Wednesday Aug 23, 2006 #

Running 20:00 [3] 4.0 km (5:00 / km)

4km run at uni

Tuesday Aug 22, 2006 #

Running 15:00 [2] 3.0 km (5:00 / km)

15min warm up run

Running 20:00 [3] 2.4 km (8:20 / km)

6 x (200m surge uphill, 200m jog downhill)

Monday Aug 21, 2006 #

Strength/Flexibility 30:00 [2]

Stretching and Kickbike

Sunday Aug 20, 2006 #

Orienteering race 1:10:13 [5] 8.5 km (8:16 / km) +195m 7:25 / km

day 2 of qld champs - a much better run today, didn't make near as many mistakes - though ankle was sore during and after race - i was really happy with the shock win today

Saturday Aug 19, 2006 #

Orienteering race (qld champs) 49:52 [5] 5.7 km (8:45 / km) +135m 7:49 / km

day 1 of qld champs - made big mistakes at controls 1 and 11 and didn't run all that well. Ankle was sore after.

Friday Aug 18, 2006 #

Note

twisted ankle today - had it checked out at physio - sprained ATFL - all strapped up

Thursday Aug 17, 2006 #

Running 30:00 [3] 2.5 km (12:00 / km)

3 x 600m easy plus warm up/down

Wednesday Aug 16, 2006 #

Running 25:00 [3] 5.0 km (5:00 / km)

We tested Dad's 5km course today with Tim's NavMan navigational device. It seemed surprisingly accurate, with the turnaround point reached at 2.45km (we then ran the extra 50m to find the 'real' half-way mark). We reached the finish line just as it ticked over to 5.00km. It was a fairly easy run, but my leg was playing up again.

Tuesday Aug 15, 2006 #

Running 25:00 [2] 5.0 km (5:00 / km)

Warm up / warm down

Running 20:00 [4] 4.0 km (5:00 / km)

10 x (surge 200m uphill, jog 200m downhill)
A good hard session.

Monday Aug 14, 2006 #

Running 35:00 [3] 7.0 km (5:00 / km)

7km run at the Gap high.

Sunday Aug 13, 2006 #

Orienteering race 1:11:00 [3] 6.6 km (10:45 / km)

Red 3 at Bright View. The grass was terrible - knee-high or even higher in most places. I didn't want to get injured today so after a few close calls on the first couple of controls, I decided to jog the rest. The only reason I went was to run for the first time on a 1:15000 scale map, so I guess I achieved that.

Orienteering 2:00:00 [2] 4.0 km (30:00 / km)

Collecting controls. Parents were a bit worried because I didn't let them know how long I would be...

Saturday Aug 12, 2006 #

Running 20:00 [3] 2.0 km (10:00 / km)

4x400m (2 each way) on bungee with Alex. Got kicked off track again halfway through by a swarm of little boys.

Strength/Flexibility 2:15:00 [3]

Strength and flexibility session - was feeling fairly good with strength.

Friday Aug 11, 2006 #

Running 25:51 [3] 4.5 km (5:45 / km)

Run at uni - was feeling fairly flat.

Thursday Aug 10, 2006 #

Running 30:00 [3] 5.0 km (6:00 / km)

5x600m with jog /stretch recovery. The first two were a little ambitious so I was feeling it by the end of the session.

Tuesday Aug 8, 2006 #

Running 20:00 [2] 4.0 km (5:00 / km)

Warm up / warm down

Running 20:00 [4] 4.8 km (4:10 / km)

12 x (200m hill surge + 200m downhill jog)
Was feeling quite strong on the uphills, so overall a good hard session! Went to podiatrist afterwards due to lingering shin soreness. Confirmed diagnosis of physio. Now have foot strength exercises to do, and felt in shoe.

Monday Aug 7, 2006 #

Running 27:39 [3] 6.0 km (4:37 / km)

Gap high training run. My right leg felt fairly good, shins were slightly sore running downhill.

Sunday Aug 6, 2006 #

Running (Bridge to Brisbane) 1:00:56 [3] 12.0 km (5:05 / km)

Bridge to Brisbane race - ran with Cassie so that prevented me from killing myself, and it ended up a good training run. Just under 61min which I think Cassie was pleased with.

Saturday Aug 5, 2006 #

Running 20:00 [3] 1.8 km (11:07 / km)

2 x 100m on bungee, then 4 x 400m around football oval.

Strength/Flexibility 2:15:00 [3]

Pilates and Flexibility. The Pilates session was great - tough core body strength work.

Orienteering 26:00 [3] 4.1 km (6:20 / km)

ParkO at Amazons Place, 17 Mile Rocks. The entire map was orange - therefore definitely a runners course and very little navigation required.

Friday Aug 4, 2006 #

Running 38:33 [3] 7.0 km (5:30 / km)

Run around Uni. Went to physio on Monday and have various measures to try to help my leg. Strapping, tights, massage, hot/cold bath etc. Also have shoulder stretches to do.

Tuesday Aug 1, 2006 #

Running 15:00 [3] 3.0 km (5:00 / km)

15min warm up

Running 20:00 [3] 4.0 km (5:00 / km)

10 x 400m surge uphill, jog downhill.

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