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Training Log Archive: Eug

In the 30 days ending Nov 30, 2011:

	activity	#	time	miles		km		+m
	Running	21	11:13:08	46.95		75.56		342
	Flexibility/Core	8	2:15:00
	Orienteering	2	1:57:15	10.07	(11:39)	16.2	(7:14)	500	31 /	33c	93%
	Bike	3	1:40:00
	Race	2	1:08:07	9.54	(7:08)	15.36	(4:26)	167
	Unspecified	1	1:00:00
	Total	26	19:13:30	66.56		107.12		1009	31 /	33c	93%
averages - weight:70.1kg

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Wednesday Nov 30, 2011 #

3 PM

Running intervals 11:53 [5] 2.6 km (4:34 / km)
shoes: Adidas Spider

200m hard with 200m jog recovery.
1-28s
2-31s
3-30s
4-29s
5-30s
6-32s
7-33s
Felt allright but was windy as

Running warm up/down 10:00 [2]
shoes: Brooks Defyance

4 PM

Flexibility/Core (Streching) 10:00 [1]

Just some light streching after training but before offroad race, hope Ali and greg dont show.

6 PM

Running race (Offroad Series) 28:45 [4] 6.36 km (4:31 / km) +167m 4:00 / km
shoes: Inov-8 Xtalon

Final race of the offroad series was feeling pretty shit so was happy when Ali didnt show up. First lap was okay tracked behind Chris Forne up the first hill but was dropped on the down and then tracked behind Carsten up the second hill but was dropped by a large margin on the down(sore stomach so couldn't stride out). Second lap was just shit. Probably could have ran faster but there was no-one around me and I had allready won the series by showing up(all I had to do was beat Ali's cousin).

C • you may have won the series... 2

Running warm up/down 15:00 [3]

Shit all as I was tired.

Tuesday Nov 29, 2011 #

4 PM

Running warm up/down 40:00 [2]
shoes: Adidas ride

Warm up and warm down. Also includeds walk/jog back to start of 1km.

Running intervals 8:51 [5] 3.0 km (2:57 / km)
shoes: Adidas ride

3x1km repeats with around 8mins recovery.
First 1k felt great started off a bit quick but settled into the rythm and ran it feeling pretty comfortably. Second was a little less comfortable pace was fine but found it hard to pick up the pace at the end. Last 1k had a semi sore stomach before hand but pulled through. Last one I tried to pick it up at the 500m and just couldn't seemed to have to almost sprint to go faster which isn't ideal.
1st k
250m in 42seconds 750m in 2:13 finish in 2:57
2nd k
250m in 44seconds 750m in 2:14 finish in 2:57
Last k
250m in 44seconds 750 in 2:14 finish in 2:57
Felt good afterwards but didnt try to push another one thought I should save it for tommorrow

Monday Nov 28, 2011 #

11 AM

Bike warm up/down 35:00 [2]

Bike to and from training.

Running tempo 8:35 [4] 2.5 km (3:26 / km)
shoes: Adidas ride

Felt a bit sick last night and didnt feel good today. First k was allright pace but josh had to come pass and lead as i wasnt feeling good.

Running warm up/down 15:00 [2]
shoes: Adidas ride

Warm up and warm down. Did 3x150m strideouts on each side of the loop.

6 PM

Flexibility/Core (Stength) 10:00 [3]

Did some push ups and situps 3 sets of each.

Sunday Nov 27, 2011 #

2 PM

Running long 48:00 [3] 10.0 km (4:48 / km)
shoes: Brooks Defyance

Run round invercargill in a huge wind breaking in the new shoes.

Saturday Nov 26, 2011 #

Event: South Island/ Canty Champs

Thursday Nov 24, 2011 #

10 AM

Flexibility/Core (Plyometrics) 10:00 [3]

3 sets of 8

Running intervals 20:00 [5]
shoes: Nike Spikes

8x150m full effort walk back recovery.

Running warm up/down 30:00 [3]
shoes: Nike Air

Not sure on specifics but was training for an hour so must have done 30mins of jog and streching

Wednesday Nov 23, 2011 #

4 PM

Running hills 24:00 [4] 6.0 km (4:00 / km) +175m 3:29 / km
shoes: Adidas ride

It was too wet to do 200's so went out to do a 30min hill loop. Ran round the old loop that used to take 28mins. Worked hard up all the hills on the loop and recovered on the downhill. Got to a point that usually takes 15mins to get to in 12:30 so decided to run hard up the last to hills. The last ascent from billys track to home took me 4mins 30(1.1k uphill) so was moving fast enough. Was never working overly hard. I like running in the rain.

Tuesday Nov 22, 2011 #

3 PM

Running intervals 12:33 [4] 2.4 km (5:14 / km)
shoes: Adidas Spider

6x400m with hurdles with 1 minute recovery. First one felt really easy so tried to keep that pace. Third one stomach got sore and then the ones after it got worse.
1:11
1:12
1:15
1:18
1:18
1:19.

Running warm up/down 20:00 [2]
shoes: Brooks Defyance

Flexibility/Core (Plyometrics) 10:00 [3]
shoes: Brooks Defyance

Plyometrics 3x8 with four hurdles. Felt good once warmed up into it. 2nd and 3rd sets relatively easy.

Monday Nov 21, 2011 #

4 PM

Running tempo 8:30 [4] 2.5 km (3:24 / km)
shoes: Adidas ride

Real windy and cold. First k was right into the wind lead out with josh trailling me. I hit the 1k mark in 3:25 but it felt like a 3:10. Was stuffed after that and ending up dieing and running a 8:30 again.

Running warm up/down 30:00 [2]
shoes: Adidas ride

Warm up and warm down. Did 3 150m strideouts before and after the run. After the run had a sore chest, felt constricted, hopefully just the cold wind.

Sunday Nov 20, 2011 #

10 AM

Orienteering (Map Flip) 39:01 [3] ** 6.2 km (6:18 / km)
spiked:31/33c shoes: Inov-8 Xtalon

Map flip training at bottle lake with Ali Josh and William. Started off second behind william and went out at a good pace. Stuffed up the 8th one on the first half and the 9th conrtol on the second half otherwise pretty clean. Had some nice flow going and was feeling pretty good. Annoyed ali still managed to take 2mins out of me.

Running warm up/down 15:40 [2] 3.5 km (4:29 / km)
shoes: Inov-8 Xtalon

Warm down with the guys seemed to keep getting faster so 400m from finish i got sick of the subtle increases and went for it, felt good to stride out.

Friday Nov 18, 2011 #

4 PM

Running warm up/down 20:00 [2]
shoes: Adidas ride

15 up 5 down

Running intervals 14:09 [3] 3.6 km (3:56 / km)
shoes: Adidas Spider

4x600m with 400m recovery. Was really windy in the morrning so waited for it to die down, it didn't. First one was allright but the wind wasn't really there, in the next one the wind really hit me and it was hard splits where
1:49
1:57
2:00
2:01.
Not horrible but wanted faster as not running 2moz

Thursday Nov 17, 2011 #

Flexibility/Core 40:00 [4]

Core and streching exercises, need to really comitte to doing this regularly. Had sore legs so training was moved to tommorow as im not racing this weekend.

Wednesday Nov 16, 2011 #

10 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas ride

Running intervals 17:29 [5] 3.8 km (4:36 / km)
shoes: Adidas Spider

200ms fast with 200m jog recovery
was quite windy so did them with a limit at 33s instead of 32s.
Times where
1-32.9
2-32.2
3-31.3
4-32
5-31.9
6-32.3
7-33
8-32.8
9-32.9
10-35.3
All jogs where around 1:20. Didnt feel to bad but legs where sorta tired all the way through

Running warm up/down (Warm down) 5:00 [2]
shoes: Adidas ride

6 PM

Race hills (Offroad Series) 28:00 [4] 6.36 km (4:24 / km) +167m 3:53 / km
shoes: Inov-8 Xtalon

Race in the offroad series, only 167m climb but felt like 500. Felt pretty bad from the start even letting Ali take the lead up the first hill. Got better as the race progressed taking it up the second hill going throught the first lap in 15:46(2min loop at start). Pushed the pace up the third hill trying to get a gap on Ali but stomach was sore(either from this morning or the garlic twist i ate 30mins before hand) so couldn't open it up. Up the last hill the skins i was wearing slowed me down but managed to biuld a 70m ish gap. Started to cruize which was a big mistake cause on the downhill Ali motored and i had to gun it to stay in front even making me sprint down the home straight(which i cleaned up).

C • "Cleaned up" 2

Running warm up/down 30:00 [2]
shoes: Inov-8 Xtalon

Warm up and warm down with Ali (and tane on warm down). 15 up round the first hill and stuff 15 down round the flat collecting markers.

Tuesday Nov 15, 2011 #

10 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas ride

Running intervals 12:27 [4] 2.4 km (5:11 / km)
shoes: Adidas Spider

6x400m with 60seconds recovery. Had 5 hurdles out to imitate steeples race. First session in new spikes.
First lap was a bit quick but then settled into a good pace. Found the jumps hard landing akwardly( to far back or off balance).
1-1:11
2-1:14
3-1:15
4-1:15
5-1:16
6-1:17
Good session tommorow will be interesting

Running warm up/down 10:00 [3]
shoes: Adidas ride

Monday Nov 14, 2011 #

11 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Adidas ride

Warm up then 3x150m strideouts

Running tempo (Time trial) 8:13 [4] 2.5 km (3:17 / km)
shoes: Adidas ride

2.5k loop. Started fast and slowed to much in the 3rd 500m.
1st k - 3:11
1.5k- 4:54
2k-6:35
2.5k-8:13
First day of 4 hard days should be interesting

Running warm up/down 10:00 [3]
shoes: Adidas ride

warm down 3x150m as well

Thursday Nov 10, 2011 #

11 AM

Bike 10:00 [2]

Running warm up/down (Warm up) 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Air

Nice long warm up. Was quite sore and stiff.

Running race (Time trail.) 1:33 [5] 0.6 km (2:35 / km)
shoes: Nike Spikes

600m time trail with Josh and Ali. Conditions where quite windy, with track damp(puddles at points) due to rain yesterday. Started off hard as dad said and lead out the group. Went through the 200m feeling good and hit the wind. Worked hard into it and ran the first 390m(short track) in 57-58s. Fell off the pace a bit in the last 210m ending up with a 1:33. Not bad all things considered. Josh was 1:35 and Ali was 1:37.

Flexibility/Core (Plyometrics) 15:00 [3]

3 sets of 8 with 4 hurdles. Felt pretty bad doing them but not horrible.

Bike hills (Bike home) 20:00 [2]

bike back home

Wednesday Nov 9, 2011 #

11 AM

Bike warm up/down (Warm up) 10:00 [3]

Running warm up/down 10:00 [3]
shoes: Nike Air

Running intervals 40:00 [5]
shoes: Nike Spikes

8x80m all out full recovery. Ran with Ali and josh. Didnt feel fast but got fastest pace when we each wore ali's garmin at 1:57m/k or 30.74kph.

Bike warm up/down (Warmdown) 25:00 [3]

Bike home up hill

Tuesday Nov 8, 2011 #

3 PM

Running warm up/down (Warm up) 10:00 [2]
shoes: Adidas ride

Running intervals 16:55 [5] 3.6 km (4:42 / km)
shoes: Nike Spikes

200m repeats. Ran the first one in 31 seconds so that was the time we had to make. Ran the 200m then had 190m recovery(short track). Continued till missed to repeats in a row. First 4 repeats felt allright running 30's and 31's. 5,6 and 7 where hard to get running 31 and 5 and 6 and 30 on 7(slow at halfway and went for it). 8 felt the wind change and suffered running all out and doind a 32. Last one was slow as ending up with a 34. Really tired afterwards.

Running warm up/down (Warm down) 15:00 [3]

5min running 10min streching

Monday Nov 7, 2011 #

4 PM

Running warm up/down (Warm up) 12:04 [2] 2.5 km (4:50 / km)
shoes: Adidas ride

Running tempo (Pace run) 8:31 [4] 2.5 km (3:24 / km)
shoes: Adidas ride

2.5km loop. Felt pretty bad at the start(sore stomach) so let josh lead it out.
1k-3:25
1.5k-5:07
2k-6:46
2.5k-8:31

Flexibility/Core (Plyo/streching) 20:00 [3]

Streching and Plyometrics (3 sets of 8 with four large hurdles)

Sunday Nov 6, 2011 #

10 AM

Orienteering hills 1:18:14 [3] 10.0 km (7:49 / km) +500m 6:16 / km
shoes: Inov-8 Xtalon

Oing with Ali josh and William. Was pretty good nav wise only fucked up on three controls (2,6 and 13) just really slow and tired. Ali estimated it would take 1:15 i was 1:14:45 at the end. Not bad all round just need to work on hill stregnth after track nationals.

Saturday Nov 5, 2011 #

4 PM

Race race (Track) 10:07 [4] 3.0 km (3:22 / km)
shoes: Nike Spikes

3k on track. started off allright going trough 1k in 3:18 but fell of the pace in the second k going through 2k in 6:44. Tried to pick it up in the last k but went to soon and ran outta gas and ended up with a 10:07.

Race warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Adidas ride

25up 5 down

Thursday Nov 3, 2011 #

5 PM

Running intervals 10:00 [4]
shoes: Adidas ride

6x150m stride out
First 2 where good tried to do the rest in barefeet but couldn't so did 4 in shoes 2 without. Legs were kinda tired from training and the grundy run earlier.

Unspecified (Club night) 1:00:00 [3]

Club night running against 13+ so was kinda unfair. Won 60m by 0.08s even though had 6m handicap . Won high jump with a 1.45m jump, didn't get to go higher because of next age group coming through. Discus was a bit more eventful where i won with my first two throws. Tried my last with my left hand and just cleared 20m to claim second place(behind right hand).

Wednesday Nov 2, 2011 #

4 PM

Running warm up/down (Warm up) 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas ride

Flexibility/Core (Plyometrics) 20:00 [3]
shoes: Adidas ride

4 sets of 10 jumps.
1st set - 3 x alterating small and normal hurdles(approx 20cm and 70cm)
2nd set- 2 small 1 large 1 small 2 large
3rd set- 3 small 3 large
4th set- 2 small, 1 large(one up from normal), 1 large(2up from large)

Running intervals (Ladder) 15:00 [4] 3.2 km (4:41 / km)
weight:70.1kg shoes: Adidas ride

Ladder from 100 to 500 and back down with 100m recovery. Did these on the grass track with 5 hurdles around the track to practice for steeple chase. Was good for first 3 runs but on the first 400m hit a hurdle with trailing foot and it slammed down on heel. Hurt for the rest but didnt hinder training. Was a little sore from plyometrics before it so probabaly wasnt very fast. Achillies very tender now.

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