Training Log Archive: VaalaIn the 7 days ending Sep 5, 2010:
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Sunday Sep 5, 2010 #
10 AM
Orienteering race (OY7 - Waiuku Forest) 1:14:07 [4] 7.2 km (10:18 / km)
shoes: Inov-8 Roclite 285
Not too bad. Not running very fast but navigated reasonably okay once I got my head into gear. Stuffed up the first control by vearing too far to the left and everything looked the same in the cutty grass. The long legs went okay but I pussy-footed my way through from 8-9 and lost a bit of time there. Also had a bit of trouble with #16 as I was looking at the northern hills instead. But mostly it was just slow going through the cutty grass jungle and I even managed to draw blood where a strand of the stuff sliced through my wrist. Good times.
Saturday Sep 4, 2010 #
2 PM
Run warm up/down 10:00 [2]
shoes: Mizuno Wave Nirvana 6
Ooo, I ran up the hill from the beach house for the first time ever and it wasn't even that hard! Then we ran down to the road to the lagoon for random drills Michael made up.
Run (drills) 20:00 [3]
shoes: Mizuno Wave Nirvana 6
Michael attempted to show me Michael Adam's running drills although his version was passed down to him from Carsten so it's probably completely different (reminds me of a sort of Chinese Whispers). We looked like idiots. Enough said.
3 PM
Walk 1:00:00 [3]
shoes: Mizuno Wave Nirvana 6
Back from the lagoon over the hills of the West Coast trail, down the side of the predator fence and then back over the hill to the beach house. The grass is really starting to get long...Michael reckoned it was good practice for walking in snow. I am kind of hoping I don't have to put it to good use!
Friday Sep 3, 2010 #
11 AM
Road Bike 3:00:00 [3]
shoes: Louis Garneau Revo XR
With Michael out to Kumeu and back. I was all anxious about it since I've never ridden that far on the road bike and there is that hill with the passing lane that I'd built up in my mind to be a big hill. It wasn't hard at all and the rest of the ride was a nice cruise. We had lunch in Kumeu (in the bus shelter since the weather was packing in) then rode home again and it tried to rain on us. Legs felt tired and unhappy to start with but by the end they were ready for more!
Wednesday Sep 1, 2010 #
6 AM
Run warm up/down 27:30 [2]
shoes: Inov-8 Roclite 285
10:30 warmup from the gym through the domain, 17 min warmdown back to the gym via the tracks.
Run intervals (Domain Off-road Loops) 36:00 [4]
shoes: Inov-8 Roclite 285
3 sets with 3 minute recoveries. First and last at 70% (well, it was supposed to be anyway), middle loop at 'race pace' (whatever that is). My legs were not too happy about all this and the grass was super muddy in places.
Times were: 10:20, 9:39, 10:21. Probably about right although I reckon the second one could have been faster except I kept sliding around on the mud and I was worried about surviving till the end so I didn't go as hard as I reckon I could have. Still felt buggered afterwards though.
Times were: 10:20, 9:39, 10:21. Probably about right although I reckon the second one could have been faster except I kept sliding around on the mud and I was worried about surviving till the end so I didn't go as hard as I reckon I could have. Still felt buggered afterwards though.
Tuesday Aug 31, 2010 #
Road Bike 35:00 [2]
shoes: Louis Garneau Monte Rosa MTB
To and from the gym. Got hailed on only a few minutes after leaving the gym on my way home...it was bloody freezing. And then the sun came out of course. Typical.
6 AM
Gym (arm weights and core) 30:00 [3]
Monday Aug 30, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB
Attempted to take the class a bit easier than usual and use it to loosen my legs a bit...and mostly succeeded. Monday classes are normally a little easier anyway.
Run (treadmill) 20:00 [3]
shoes: Mizuno Wave Nirvana 6
Wearing in the new shoes. I hate how they are bright pink but they seem okay otherwise.