Training Log Archive: PwattsIn the 7 days ending Feb 14, 2009:
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Saturday Feb 14, 2009 #
Note
(rest day)
I was feeling a bit stiff from yesterdays run, and i wasnt feeling too good cause i'd had a bad sleep. Went for a swim and a jog along a beach, but it was not enough of a jog to log
Friday Feb 13, 2009 #
Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
Jogged from home to the oval for a warm up/warm down. 2k each way
Running 17:52 [5] 4.8 km (3:43 / km)
ahr:179 max:188
Did intervals of 400m fast 200m float. the 400's i was doing around 1m 22-1m 28, the 200s i did mostly 48s with a couple towards the end falling back to 53s as i was getting tired.
I've never done intervals like this before and was feeling pretty poor before the run so i was really happy with how the run went. I felt good and darn tired at the end of it.
I've never done intervals like this before and was feeling pretty poor before the run so i was really happy with how the run went. I felt good and darn tired at the end of it.
Basketball (Casual game) 1:10:00 [3]
Went with a few friends to play some 2 on 2. A possie of fools showed up so we served them hard. Played em 4 on 4 full court: dominated them 21-13. they had slow D so we just flick our kicks and get away from them fast to score on the break.
Thursday Feb 12, 2009 #
Running 25:36 [2] 4.5 km (5:41 / km)
ahr:145 max:175
I was going to do an interval session today but then some plans got re arranged and i ended up doing this little run at around 2pm. I liked the run i did like this eariler in the week, they're nice little jogs which loosen up my muscles.
Running 56:07 [3] 12.04 km (4:40 / km)
ahr:168 max:182
I did this run when i got home in the arvo, around hlaf seven. I was going well, fast tempo over hills, for the first 9 km (38min). But right on the 9 k mark i got a huge stitch and had to slow down alot. The stitch was probably due to the large ice cream milkshake thing i'd had a few hours before the run. Basically the run was done in two halves, the faster first 9k (probably a 4 effort) and the slow final 3k were i struggled to keep running (probably a 2 effort).
Wednesday Feb 11, 2009 #
Orienteering race 21:51 [5] ** 3.96 km (5:31 / km)
ahr:179 max:193
another wednesday summer series run. These are alot of fun, good sprint practice with alot of hills too. I had a mars bar and ice cream before the run so i felt a bit sluggish at the start but i got into it and started to feel a bit quicker. I thought i'd run a really quick time by the end of it but i was 1m 30s off ryan smyths time. I guess that mars bar and ice cream combo must have slowed me down...
Tennis (Casual game) 1:40:00 [1]
Almost didnt bother logging this game but it did make me pretty tired and really hungry. It was raining during the game and i slipped on the asphalt court. I landed on my knee and twisted it a bit. After the tennis i went to orienteering and had a sore knee, i'm hoping its just bruising and that the twisting hasn?t torn some cartilage. This time last year i tore some cartilage in my knee and missed easter.
Tuesday Feb 10, 2009 #
Running (morning jog) 29:41 [2] 5.0 km (5:56 / km)
ahr:144 max:167
Just went for a light run before breakfast. Went really slow just to loosen up my muscles. Before it i'd been feeling a bit stiff but i'm feeling better now
Running intervals (afternoon) 40:00 [4]
Had hill intervals tonight through terrain. I wanted to get to there before the group so i could do some extra intervals. before the group came i managed to do 5 then did 10 with the group before finishing with another 5 by myself.
Running with the others is good motivationto run faster and harder but because the group varies in fittness we tend to have rests that are longer than i would prefer. Intervals by myself have less recovery but my not be as powerful.
Running with the others is good motivationto run faster and harder but because the group varies in fittness we tend to have rests that are longer than i would prefer. Intervals by myself have less recovery but my not be as powerful.
Monday Feb 9, 2009 #
Running 38:02 [3] 7.82 km (4:52 / km)
ahr:166 max:184
Felt so bad today, almost didnt go for a run. I just felt super tired and had a throbbing headache. Went for a gentle run around the neighbourhood. My calves felt pretty tight toward the end of the run but i think that'll go away in a few days.
Sunday Feb 8, 2009 #
Orienteering 1:29:23 [3] ***** 12.0 km (7:27 / km)
ahr:173 max:191
We had a training run out on the Pittwater map set up by Mike Dowling. So it was a sand dune run with fine contour detail and soft sand. This is a super hard map, even people who mapped it still get lost on it. I had a great run on the 10km, 25 control, course. I felt good physically and only made 2 mistakes technically. During the run there were some legs where i could have run on a track but chose to stay in the dunes to improve my nav. This worked out well and i felt very much in control during the whole run.