Training Log Archive: VaalaIn the 7 days ending Jul 18, 2010:
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Sunday Jul 18, 2010 #
10 AM
Orienteering race (OY4 - Stag's Roar) 1:23:25 [3] 7.5 km (11:07 / km)
shoes: Inov-8 Roclite 285
I thought I'd done fairly okay (apart from a couple of not so good controls). Turns out I did crap. Oh well, I enjoyed it out there. Was going quite well until #6 which I can't understand how I managed to have SO much trouble with (I just wasn't looking high enough I think but still...). #8 I bummed around on the next hill along. #16 I had trouble adjusting to the different terrain and I should have slowed down a bit and been more careful instead of running round like a headless chicken! I didn't look ahead enough for #17 and the track didn't occur to me until I was much closer. And #21? I have no idea what happened but I got so disoriented and frustrated. Running okay and not feeling nearly so exhausted as yesterday.
2 PM
MTB 2:00:00 [3]
shoes: Louis Garneau Monte Rosa MTB
Got home and the weather was still gorgeous so jumped on the bike and took a nice detour down to Arch Hill to have a look at the mtb tracks there. The beginner one is tiny and the other one was very muddy and not fun. Would probably be okay when it's dry (and definitely good practice for my cornering). Then I took off down the North Western cycleway to Lincoln Rd, then took some cycleway along some random river into Henderson somewhere and back again. Then home along the NW cycleway and up the hill in Arch Hill to get home. SO cool (yeah, I'm probably easily satisfied)!
Saturday Jul 17, 2010 #
3 PM
Gym (at home) 25:00 [2]
Was supposed to do intervals but my legs felt dead and I felt overly exhausted so thought I'd go for a jog round my new local park but every time I had some time it started raining and I couldn't face that after yesterday so just did some gym stuff at home and worked up a sweat. Felt a bit better.
Friday Jul 16, 2010 #
11 AM
MTB (mtb) 2:00:00 [3]
shoes: Louis Garneau Monte Rosa MTB
At the bike park. Got wet, got super cold and got a bit lost when I decided I'd take a track I'd never been on before and it took me a while to figure out where it had dumped me (next time I should take a trail map). Good fun but I didn't stay out as long as I wanted 'cause I got so wet and cold.
Thursday Jul 15, 2010 #
6 AM
Run warm up/down 20:30 [2]
shoes: Mizuno Wave Nirvana 5
14 minute warmup (and it was jolly cold and super dark this morning), 6:30 warmdown (and I was freezing by the end of this too...I must cool down real fast).
Run intervals (Speed Bumps) 24:00 [5]
shoes: Mizuno Wave Nirvana 5
3 laps with roughly 2 minute recoveries inbetween. Boy does 1 minute less recovery each time make it one hell of a tough ride! Other than that it was pretty good. Lungs are pretty good but legs were a bit tired which isn't surprising so it was good to see they could still get out a little bit of speed!
Times were 6:34, 6:41, 6:45
Times were 6:34, 6:41, 6:45
Run intervals (Hill Sprints) 21:00 [4]
shoes: Mizuno Wave Nirvana 5
5 sets with 1 1/2 - 2 1/2 minute recoveries. For once the field wasn't a slippery mudslide. Found this real tough and I was struggling for any speed up the hill. I just felt so wasted after the speed bumps so I couldn't find any speed and the hill part took it's toll pretty quickly! But I still felt like I could have pushed harder had I really felt like it.
Times were 2:26, 2:26, 2:26, 2:26, 2:29 (yes really, 4 of the same time in a row! Bummer about the last one)
Times were 2:26, 2:26, 2:26, 2:26, 2:29 (yes really, 4 of the same time in a row! Bummer about the last one)
9 AM
Note
Got to work and feeling incredibly nauseous. Haven't had this happen after a run for a while. If it's like before, it seems to take several hours to pass before I feel human again.
Wednesday Jul 14, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB
Maria's class. Cool music but SO many sprint tracks I thought I might just die! Oh, and a couple of massive "hills". Chose to do the last hill track mostly all sitting down which was pretty tough work but good for me. Going to do this more often I think.
Gym (arm weights and core) 25:00 [3]
Gotta get my arm muscles back again for climbing next week!
Tuesday Jul 13, 2010 #
6 AM
Gym - Cardio warm up/down (spin bike) 5:00 [2]
Run (treadmill) 20:00 [4]
max:187 shoes: Mizuno Wave Nirvana 5
The dreaded treadmill session (because anything longer than 10 minutes is pure torture!). I got to start at 12 today because it was my first time and I was feeling a bit tired. Increasing the speed every 5 minutes. Rick was chatting away to me part of the time too so I felt like I was supposed to talk back!
Gym (leg weights and core) 45:00 [3]
Back to doing single leg weights which feels more effective but I only have to do 1 set! Legs felt leaden (Rick's words but it was true). Oh, and more big stair jumps which I am now a pro at! I finished up with a whole lot of core stuff.
Monday Jul 12, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB
Legs were feeling alright which was rather surprising. I just felt a little bit jaded and tired.
Run (treadmill) 12:00 [3]
shoes: Mizuno Wave Nirvana 4
Feeling like a quick blat (in more ways than one since I cranked the speed up even faster than normal). It would have been a good morning for running whilst watching the little TV screens on the treadmills but the last time I tried that I came way too close to falling off so didn't tempt fate this morning.
Gym (arm weights) 15:00 [3]