Training Log Archive: angelaIn the 7 days ending Dec 13, 2009:
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Sunday Dec 13, 2009 #
running long 1:45:00 [3]
shoes: addidas riot pink
long run up hill rd and frontal labotomy in morning. changed plan too far to go over top tuhoto ariki maybe next week. so came down huckleberry hound round wash up stairs down horse track to home long redwoods. felt relly good and cruisy. hills no worries. no mountainbikers on the tracks this early so have them all to myself great (-:
Saturday Dec 12, 2009 #
drills/hill reps 1:14:00 [4]
shoes: addidas riot pink
tried to do the drills just as last week.
15min warm up jog
dynamic streching: leg swings ankle flexion
4x each of: ankling, high knees, bum kicks,b drill, straight leg bound, dodging- got the hang of this much better, g drill, fast legs (two jog, quickstep)- dont quite have it yet. probably look a bit stange doing all this
4x lean into sprint on flat road ~100m 33min
5x 40sec uphill
5x 25sec uphill
15min jog home static stetches
very good
15min warm up jog
dynamic streching: leg swings ankle flexion
4x each of: ankling, high knees, bum kicks,b drill, straight leg bound, dodging- got the hang of this much better, g drill, fast legs (two jog, quickstep)- dont quite have it yet. probably look a bit stange doing all this
4x lean into sprint on flat road ~100m 33min
5x 40sec uphill
5x 25sec uphill
15min jog home static stetches
very good
road bike 1:11:00 [3] 24.0 km (2:58 / km)
shoes: old as supernova orange
out to whakatane turn off then back and up hawthornden drive (gradual climb nice quiet country road) nice afternoon
thought I might be had it after sprints this morning but still had go much much better than last week
thought I might be had it after sprints this morning but still had go much much better than last week
Friday Dec 11, 2009 #
easy jog 33:00 [2]
shoes: addidas riot pink
spent all day shifting boxes and furniture at mums work and at home for new carpet pretty funky blue!
recovery jog easy redwoods
recovery jog easy redwoods
Thursday Dec 10, 2009 #
running 1:18:00 [3]
shoes: supernova grey
reservior loop and back via mtb tracks for more fun
Wednesday Dec 9, 2009 #
swim 30 [2] 1.0 km (30 / km)
nice day to cool off at lake okareka swam from boyes beach to other beach back to waka ama club and back to boyes beach. Think all the sashimi I ate for lunch made me swim like a fish felt great
easy jog 30:00 [2]
shoes: addidas riot pink
morning redwoods checking permanent controls and a bit of terrain running controls
orienteering 20:00 [3] ****
technique cards need to sort some real good training for these days??
Tuesday Dec 8, 2009 #
running 1:00:00 [3]
shoes: addidas riot pink
wash good power up hills
road bike 1:20:00 [2] 24.0 mi (3:20 / mi)
shoes: old as supernova orange
round okareka and to blue lake lookout nice sunny ride (-:
Monday Dec 7, 2009 #
easy jog 42:00 [2] 7.0 km (6:00 / km)
shoes: addidas riot pink
easy fenceline after lunch calves still bit sore so glad its an easy day. nice and sunny. stretching afterwards
orienteering 20:00 [0] ****
technique cards