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Training Log Archive: Dolf

In the 7 days ending Apr 18, 2010:

activity # timemileskm+m
  MTB2 2:29:00 37.53(3:58) 60.4(2:28)
  Yoga2 1:30:00
  Paddle1 53:00 4.47(11:51) 7.2(7:22)
  Run1 50:00 4.97(10:04) 8.0(6:15) 70
  cross trainer1 37:07
  Strength /Core1 35:00
  Orienteering1 18:43 2.16(8:39) 3.48(5:23)
  Total9 7:12:50 49.14 79.08 70

» now

Sunday Apr 18, 2010 #


After yesterdays activities, sitting down at the movies was probably not the ideal recovery and my Hamstrings are really letting me know today.
Very tight and sore today. I really wanted to get a windtrainer session in but I think that would not be a wise decision so just plenty of stretching and a few sessions in the spa for a nice relaxing day instead.
On a good note I had no piriformis pain yesterday while running... it could be that I just wasn't running fast enough though.

Saturday Apr 17, 2010 #

10 AM

Paddle (Ocean) 53:00 [3] 7.2 km (7:22 / km)
ahr:132 max:186 shoes: PRS

Paddle with Jacko,..,Tooms & MTBJen. Out to an island to visit an invisible seal then back into the breeze and along coast to the start point. Tooms decided to have a look at the underside of my ski but couldn't wait until we were back on shore.
1 PM

MTB 1:15:00 [3] 30.5 km (2:28 / km)
ahr:149 max:166 shoes: Avanti

Ride with Jacko from his place to the Nav Dash. Mr Tooms joined us for the second half and tried to get away on every corner.
I had a small snake jump at me and try to bite me as we rode past it on the path.
2 PM

Orienteering race (Nav Dash) 18:43 [4] 3.48 km (5:23 / km)
ahr:162 max:172 shoes: Keen Ridgeline

Attempted a warm up before the Nav Dash to find out I had nothing.
Legs very tired and tight, I was not looking forward to running.
Running to #1 and the finish were at a decent pace but for all the others I felt very flat and struggled to keep running. On the plus side I was running at a pace that made the Nav very easy, so no problems finding any controls.
My pace today was about 35s/km slower than at UWA, I'll have to find out at what pace my Nav starts to decline and cost time, but I wasn't capable of getting anywhere near that today.
4 PM

MTB 1:14:00 [3] 29.9 km (2:28 / km)
ahr:145 max:164 shoes: Avanti

Ride with Jacko from Aquinas back to his place (Kingsley).
No Mr T with us for the return journey.
Legs felt a bit weary on the hills near the end of the ride, but thats the best time for them to feel weary so all was good.

Friday Apr 16, 2010 #

Yoga 45:00 [2]

Yoga + foam roller torture again.
Even though I am getting some pain still when running and feeling a little stiff the next morning, I am recovering much better than before. About 3 months ago a 4k run (long run back then) would have taken 3 days to recover from.

Thursday Apr 15, 2010 #

Run (Trail run) 50:00 [3] 8.0 km (6:15 / km) +70m 5:59 / km
ahr:146 max:162 shoes: Teva evolution

Night run on the Neerabup (YabbaDabbaDoo Budgie??) trail with Jacko.
Easy paced run, Nice evening to be out. We just beat a heavy downpour by about 10 mins.
Turned a little earlier than was hoping as my piriformis was causing some mild discomfort, butt much better than previous runs.

Wednesday Apr 14, 2010 #

cross trainer 37:07 [3]
ahr:123 max:162

Gradual build in intensity for 30 min then cool down.
No sore legs or ass, hopefully will be the same for a trail run tomorrow.
Plenty of stretching afterwards.

Tuesday Apr 13, 2010 #

Yoga 45:00 [2]

Yoga + Foam roller torture.

Monday Apr 12, 2010 #

Strength /Core 35:00 [3]

Some free weights and core stuff.

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