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Training Log Archive: Vaala

In the 7 days ending Jul 11, 2010:

activity

time

miles

Run

3:26:30

Gym

1:50:00

Peloton (Spin) class

1:30:00

Orienteering

1:17:37

4.6

(16:53)

7.4

(10:29)

MTB

1:15:00

Walk

20:00

Total

9:39:07

4.6

7.4

2:32

0:00

» now

Sunday Jul 11, 2010 #

11 AM

Orienteering race (OY3 - Woodhill South) 1:17:37 [3] 7.4 km (10:29 / km)
shoes: Inov-8 Roclite 285

Mostly not too bad apart from #12 although I wasn't really concentrating closely enough. I completely stuffed up #12 by thinking I was on one side of the track but was actually on the other and nothing fitted and I couldn't work it out. Really quite embarrassing how bad I did there! Fluffed around a bit much at #6 and #14 as well. Legs felt good but my heels were hurting a bit at the start so I was having trouble running. They cleared up after about 20 minutes (either that or I stopped noticing). It's some kind of reaction to my flyrocs I think. I must be rubbing somewhere.

2 PM

MTB (mtb) 1:15:00 [3]
shoes: Louis Garneau Monte Rosa MTB

A quick blat round the bike park (Auckland Eye trail) with Michael. I have missed being on my bike. Wish I could have stayed out longer.

Saturday Jul 10, 2010 #

11 AM

Run 2:00:00 [3]
shoes: Inov-8 Flyroc 310

From the house over to Tawharanui and to the furtherest point (via the South Coast track) and back down to the lagoon with Michael. Feeling rather sluggish and slow but the sun was out and it was so good to be outside in the fresh air.

1 PM

Walk 20:00 [2]
shoes: Inov-8 Flyroc 310

Back to the house after eating pizza in the sun. My heels were killing me.

Friday Jul 9, 2010 #

6 AM

Peloton (Spin) class intervals 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB

Stayed up a bit late last night and it showed after a long week. We did have an awesome 7 minute seated climb though...I wish we did this kind of thing more often instead of sprints and standing climbing.

Gym (arm weights) 15:00 [3]

Wednesday Jul 7, 2010 #

6 AM

Run warm up/down (treadmill) 10:00 [3]
shoes: Mizuno Wave Nirvana 4

Feeling a bit unco and stiff.

Gym (leg weights and stretches) 1:10:00 [3]

3 sets of the program. First set was just all round difficult but felt good on the second set (and I was flying up those big step jumps...although I still feel like an elephant!). Third set wasn't too bad but I was definitely feeling it.

Tuesday Jul 6, 2010 #

6 AM

Run warm up/down 21:00 [2]
shoes: Mizuno Wave Nirvana 5

14 minutes warmup, 7 minutes warmdown.

Run intervals (Speed Bumps) 25:30 [5]
shoes: Mizuno Wave Nirvana 5

3 laps of the usual with 3 minute recoveries in between each lap. I was feeling slow and sluggish on the first lap so when I looked at the time at the end I was pretty surprised. Second lap, well I don't know where I pulled that out from but I didn't even feel like I was dying! Third lap, well I definitely felt slow again and when I saw the time I was disappointed which is funny because it was still a really good time but because it was so much slower than lap 2 (by 'so much' I mean 7 seconds!) it seemed like a bad time!

Times were 6:33, 6:27, 6:34

Run intervals (Hill Sprints) 20:00 [4]
shoes: Mizuno Wave Nirvana 5

5 sets of the hill sprints with 1 - 2 1/2 minute recoveries in between. The field was pretty slippery which slowed me down heaps and I slipped a bit on the hill especially where it gets steeper up the top hence the slower times. It was hard to push yourself when your balance was so out. But at least it was actually possible to do them this time.

Times were 2:36, 2:35, 2:37, 2:35, 2:36

Monday Jul 5, 2010 #

6 AM

Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

Feeling decidedly shady this morning! Must be the lack of sleep over the weekend and really I shouldn't drink...!

Run (treadmill) 10:00 [3]
shoes: Mizuno Wave Nirvana 5

Felt pretty awful and stiff to start with but much better by the end. Upped the speed every 2 1/2 minutes (and again for the final minute). Definitely feeling faster.

Gym (arm weights and core) 25:00 [3]

One of Alex's mini program for my arms plus some core at the end. My arms have forgotten how to lift weights!

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