Training Log Archive: AliCIn the 7 days ending May 31, 2009:
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Sunday May 31, 2009 #
Cycling 55:00 [2] 15.0 mi (3:40 / mi)
45 Hendred Street to Christmas Common.
So Christmas Common is pretty much on an extension of the Cowley Road- basically keep going going going and then it's there, at the top of a big hill from Watlington. And it was a big hill. I had to be in my lowest gear for a significant amount of it! Closer than White Horse Hill too....
So Christmas Common is pretty much on an extension of the Cowley Road- basically keep going going going and then it's there, at the top of a big hill from Watlington. And it was a big hill. I had to be in my lowest gear for a significant amount of it! Closer than White Horse Hill too....
Orienteering race 1:10:11 [3] 7.6 km (9:14 / km) +215m 8:05 / km
Chiltern Challenge @ Christmas Common
Tired from the cycle there, I think! Was tough running around. And haven't done enough terrain running recently, was a bit rusty at branch-dodging and such.
Anyways, not horrible orienteering other than to 1 and 17 I think. To 1 I should have just pathed it, but then didn't and did a crap job near to the circle too.
17, I was tired, and didn't see a spur on the map which confused me for awhile.
So not fast, but felt out of practice and tired, so not worried about it at all!
Tired from the cycle there, I think! Was tough running around. And haven't done enough terrain running recently, was a bit rusty at branch-dodging and such.
Anyways, not horrible orienteering other than to 1 and 17 I think. To 1 I should have just pathed it, but then didn't and did a crap job near to the circle too.
17, I was tired, and didn't see a spur on the map which confused me for awhile.
So not fast, but felt out of practice and tired, so not worried about it at all!
Cycling 25:00 [1]
Down hill (weeee!), to pub in Stadhampton for foodstuffs. Yay for Sunday roast and treacle pudding. Yum yum yum.
Cycling 20:00 [1]
From pub home, with full stomach!
Saturday May 30, 2009 #
Cycling (Turbo) 25:00 [1]
At track with Jess and Clare- another killer brick session.
10 min warm up
10 min in 2 min chunks between intervals
5 min cool down, chattering away
10 min warm up
10 min in 2 min chunks between intervals
5 min cool down, chattering away
Cycling intervals 45:00 [4]
Brick intervals:
3 sets of:
10 min bike
1600m run
2 min recovery
5 min bike
800m run
2 min recovery
Hard stuff!!! At least we put our bikes in the shade, so that was a bit cooler. Still slow transitioning with shoelace tying, but will get elastic laces for the race.
3 sets of:
10 min bike
1600m run
2 min recovery
5 min bike
800m run
2 min recovery
Hard stuff!!! At least we put our bikes in the shade, so that was a bit cooler. Still slow transitioning with shoelace tying, but will get elastic laces for the race.
Running 24:00 [5]
Even without the cycling, this would have been a hard track session:
Miles were: ?, 5.31, 5.31
800s were: ?, 2.37, 2.40
Miles were: ?, 5.31, 5.31
800s were: ?, 2.37, 2.40
Friday May 29, 2009 #
Swimming 23:00 [2]
Mile? Swim. In open water, just down abingdon road. Lovely day for it, but we didn't really train hard. One length was 400m, and we chattered on both ends...
Thursday May 28, 2009 #
Swimming 1:05:00 [2] 3.7 km (17:34 / km)
Woo, good morning session with Jess!
800 warm up (1st 400 easy, then steady, technique-focused)
1000 - for 1st 500, hard 25, steady 75, for 2nd 500, hard 50, steady 50
10 x 25 sprint, 25 recover
10 x 100 (20 sec rest)
400 cool down
800 warm up (1st 400 easy, then steady, technique-focused)
1000 - for 1st 500, hard 25, steady 75, for 2nd 500, hard 50, steady 50
10 x 25 sprint, 25 recover
10 x 100 (20 sec rest)
400 cool down
Running 18:00 [1]
Easy little jog to watch summer eights.
Cycling warm up/down 18:00 [3]
10 min warm up
3 min between intervals
5 min warm down, chattering away with Clare, who's done with her exams, and may have started drinking before workout...
3 min between intervals
5 min warm down, chattering away with Clare, who's done with her exams, and may have started drinking before workout...
Cycling intervals 16:00 [4]
Another brick session!
4 x (4 min bike, transition, 800m run)
Felt ok, but was by far the slowest at switching shoes. Must improve on that, annoying to lose time on something that shouldn't be that tough...
4 x (4 min bike, transition, 800m run)
Felt ok, but was by far the slowest at switching shoes. Must improve on that, annoying to lose time on something that shouldn't be that tough...
Running 12:00 [5]
4 x 800 as second part of the brick
Caught Jess each time, but last time was hard, as I was a super dummy with the shoes.
Caught Jess each time, but last time was hard, as I was a super dummy with the shoes.
Wednesday May 27, 2009 #
Running 40:52 [1]
Warm up over to watch eights, then along far side up to Iffley lock and back through Uni Parks. Threw in 18 min of intervals. Gray day, but not raining on me at the moment!
Running intervals 18:00 [4]
3-2-1
2-3-1
3-2-1
Each with minute recovery. Felt easy.
2-3-1
3-2-1
Each with minute recovery. Felt easy.
Tuesday May 26, 2009 #
Swimming 45:00 [2]
2.9 k
6 x 50 warm up @ 60%
4 x 50 drills
24 x 50 (on the minute)
4 x 100 (each 3 sec faster than the last)
8 x 50 (on the minute)
200
6 x 50 warm up @ 60%
4 x 50 drills
24 x 50 (on the minute)
4 x 100 (each 3 sec faster than the last)
8 x 50 (on the minute)
200
Monday May 25, 2009 #
Cycling warm up/down 21:00 [1]
10 min warm up
5 min cool down
2 min between each set
5 min cool down
2 min between each set
Cycling 40:00 [4]
The cycling part of the bricks. Basically Jess and I set up turbos by the track and did:
4 x (10 min hard turbo, shoe transition, 1 mi hard run)
4 x (10 min hard turbo, shoe transition, 1 mi hard run)
Running 23:00 [4]
The running part.
Actually 1600m, or slightly more as in lane 2.
Missed the first one, next three times were:
5:48
5:45
5:41
Surprised that I kept getting faster and that I was so speedy immediately after cycling hard when my legs felt quite wierd! Suppose this bodes will for triathloning, but know it'll be different after a 40 min cycle.
Actually 1600m, or slightly more as in lane 2.
Missed the first one, next three times were:
5:48
5:45
5:41
Surprised that I kept getting faster and that I was so speedy immediately after cycling hard when my legs felt quite wierd! Suppose this bodes will for triathloning, but know it'll be different after a 40 min cycle.
Strength 50:00 [1]
Club circuits in the warm. Unfortunately had forgotten to bring shorts into work, so slightly less pleasant... Pretty relaxed actually, which is good, given this morning's workout.