Training Log Archive: Pwatts

before work

This includes 12min warm up & a 12min warm down. 6 hills with times of 3:00, 3:02, 3:03, 3:09, 2:56, 2:52. 1:10 was the average downhill time. I started the session wanting to do 6. at the 4th i didnt think i'd do it, but by the end of the 6th i could have done a few more except work had a christmas party on. it ended up being a fizzer of a party and i drove so couldnt have any free alcohol. bummed

Nan took me out for late birthday lunch. i had wanted to do do some activity today but the french meringues with ice cream, whipped cream, rasberry sauce and icing sugar gave me a K.O. and i could hardly move from fullness

Around various parts of the domain to get legs ticking over for the days session. I got really pumped up from seeing at least 6 other runners on the domain. its good to see the place being used more to run and less for man on man fun

Did a fartlek session around the domain jogging track. 6 sets of 3min hard 2 min recovery.
covered the following distances in the 3min efforts.pretty tired at 6th
753, 784, 762, 745, 780, 734
some long hills in the run and several short ones so times were slightly effected. most recoveries were about 400m so that was consistant

Finished the session with more of a jog around the area. crossed paths with one woman 5 times on this run. Knee felt good but i'm still not up for 2 runs in 2 days

yawn

Upper body weights in the arvo

Ran from home to knocklofty reserve to do a course mike had sent out via e-mail last night. heaps of hills to get to knocklofty, including steep section with about 100-150m of stairs

Woah, it felt weird to run and read a map for the first time in a month or two. i need to do a bit more of this. No markers out at the controls and mike had made alot of crossing over in the course so it was pretty fun aswell as pretty hilly. Got the 18 controls fine, but never really felt switched on

Ran home from Knocka, over took a man walking on a trail. he asked if i was orienteering and after a small chat i gave him my map and told him that he should try orienteering as its a family sport etc. I think he'll spend a day being inspired to try it then throw the map out when he see's it costs $10 to do a mid week event.
Also did 3 reps up the stairs that i found on the way over and then took and extra hill way home which almost killed me.

Really tired when i got up the final hill to my street, dead for this warm down and stretching.

I'm really liking that A.P. now has the time in hr, min, sec after you type it in your training log

just shining my knee cartilage and counting the seconds till i can get off it

Core and ankle strength

happy birthday to me. 19 is depressing. I was having a quarter life crisis today untill i got a birthday present of a lego aeroplane, suddenly i felt 10 years younger. But doing this is making me wonder how i ever built these things as a kid. farily complex, maybe the best thing to come out of Denmark...
run was okay, avoided seeing my stomach lining pass my lips which was a suprise. run through pittwater with no watch. hit the dunes hard. i feel like i have no speed and strength at the mo- time to build it up

C • there is no shame in lego. ... 2