Training Log Archive: 007In the 28 days ending Feb 28, 2007:
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Wednesday Feb 28, 2007 #
Running race (athletics 800m) 2:39 [5] 0.8 km (3:19 / km)
ahr:158 max:175
Ran the 800 first.. was ok but didnt feel easy to go fast, and after my legs felt like jelly..
Running race (athletics 5k) 20:58 [5] 5.0 km (4:12 / km)
ahr:166 max:180
20:58 5k race.
Last PB was 21:42 in december, so i guess i couldnt complain, but legs were feeling a bit weak after the 800. Lost count of the laps, but i think legs started to feel heavy/lactic after 2k
Pushed harder than i remember in the past, but legs just didnt have it to keep uo 1:40 per lap
laps:
1:40 1:39 1:41 1:39 1:41 1:44 1:43 1:42 1:42 1:42 1:40 1:37 0:43
Last PB was 21:42 in december, so i guess i couldnt complain, but legs were feeling a bit weak after the 800. Lost count of the laps, but i think legs started to feel heavy/lactic after 2k
Pushed harder than i remember in the past, but legs just didnt have it to keep uo 1:40 per lap
laps:
1:40 1:39 1:41 1:39 1:41 1:44 1:43 1:42 1:42 1:42 1:40 1:37 0:43
Running warm up/down 25:00 [2]
warm u and down for races.
jogged home from the bus too cos it was dark and cold.
jogged home from the bus too cos it was dark and cold.
Tuesday Feb 27, 2007 #
Running (morialta) 1:19:00 [3]
ahr:146 max:161 rhr:51
Ran over (14 mins) to morialta and did the usual loop- with the usual stops, need to make it a bit more continuous... Didnt push so hard this week on hills etc
Knees a bit sore on the way down.
Ran home, legs started to feel aching at the end and after..
Knees a bit sore on the way down.
Ran home, legs started to feel aching at the end and after..
Monday Feb 26, 2007 #
Running intervals 43:00 [4]
12 x 200m ints at fox oval, on the slight downslope. 90 sec recovery jog. 35-40 sec for each.
Had a bit of a break after 8.
legs a bit tired after the weekend i guess..
Had a bit of a break after 8.
legs a bit tired after the weekend i guess..
Sunday Feb 25, 2007 #
orienteering (intervals) 53:00 [4]
ahr:145 max:178
5 orienteering intervals, with a jog/stop between each. Started with 5-10 sec intervals, fastest last. Ran way faster than i would in a race, but was pleased that i was actually orienteering too, not just following. 1 or 2 few speed induced errors.
Really hard work, pushed.
Really hard work, pushed.
Running warm up/down 5:00 [2]
warm up
orienteering 26:00 [3]
ahr:147 max:164
Collecting controlls, but stil ran each leg hard, trying to use compass lots. Think i switched off the map a bit, and relied on compass too much.
Felt a little bit spent.
Felt a little bit spent.
Saturday Feb 24, 2007 #
orienteering (compassless) 27:00 [3]
Burra training camp. Compassless exercise.. was good cos you use much more on the map and take more notice of exactly where you are even if there is no detail around.
Felt a bit heavy but ran hard.
Felt a bit heavy but ran hard.
orienteering (corridor) 23:00 [3]
Ran this one after the compass less one. Felt pretty drained...was surprisingly hot and humid.
Not quite such good concentration but no errors really.
Not quite such good concentration but no errors really.
orienteering (relocation) 1:18:00 [2]
Relocation with jenny, Good exersise, took a bit slow.. pretty hot/ tired by now.
orienteering (night o) 20:00 [1]
mostly walked about the course i put out, but ran back along the track after half way.
Friday Feb 23, 2007 #
Running (hills) 35:00 [4]
6x 1ish min hills up the side of wadmore park. Recovery jog back around/down.
Warm up etc from home.
Warm up etc from home.
Thursday Feb 22, 2007 #
Note
Wasnt meant to be a rest but just didnt have any time to myself at all. bummer
meant to do 1k x 5
meant to do 1k x 5
Wednesday Feb 21, 2007 #
Running race (athletics 1500) 5:34 [5] 1.5 km (3:43 / km)
ahr:165 max:178
race #1
5:34 PB!! Was 5:42 in december.Felt ok...
laps: 1:24 1:31 1:32 1:05
5:34 PB!! Was 5:42 in december.Felt ok...
laps: 1:24 1:31 1:32 1:05
Running race 11:59 [5] 3.0 km (4:00 / km)
ahr:167 max:181
11:59 PB!! Previous was 12:24 in December. Wasnt expecting it to bee so good.
Ran this after the 1500, but enough time to recover. Felt a bit tired before but felt good running. After cruising 6 laps i realised i couldve gone a bit harder?
Laps: 1:32 1:38 1:38 1:39 1:38 1:38 1:32 0:42
Ran this after the 1500, but enough time to recover. Felt a bit tired before but felt good running. After cruising 6 laps i realised i couldve gone a bit harder?
Laps: 1:32 1:38 1:38 1:39 1:38 1:38 1:32 0:42
Running warm up/down 28:00 [2]
ahr:135
Warm up and down before, between , after races.
Legs feeling pretty good..
Legs feeling pretty good..
Tuesday Feb 20, 2007 #
Running (with 8x 20 sec) 37:00 [2]
rhr:53 slept:8.0
Ran before brecky.Moderate run up to the top via the steep firetrack.Up the top i did 8x 20sec leg speed intervals.
felt pretty hungy... but was happy that i managed to get myself out of bed, run and get the bus 60 mins later!
felt pretty hungy... but was happy that i managed to get myself out of bed, run and get the bus 60 mins later!
Running (morialta) 1:16:00 [3]
ahr:144 max:170
Ran over to morialta (14 mins) then did the regular route around, stopping in the usual places. Put in an extra effort on the hills, but the rest easier.
Feeling pretty tired before and after, and when we stopped, but ok running. I need more than 8 hours sleep!!
PM- good stretching
Feeling pretty tired before and after, and when we stopped, but ok running. I need more than 8 hours sleep!!
PM- good stretching
Monday Feb 19, 2007 #
riding 35:00 [1]
rhr:52 slept:11.0
Rode into town, pretty cruisy ride, though traffic seemed to be trying to push me off the road.
Running (with 4x 400m) 44:00 [2]
ahr:135 max:167
Easy run down to wadmore, late, and included 4x 400m hard. (1:30, 1:28, 1:32, 1:28)
Felt good, tried to concentrate on making my arms not be lazy (ran with sticks).
Plenty of juvenile fun in the sprinklers....
Felt good, tried to concentrate on making my arms not be lazy (ran with sticks).
Plenty of juvenile fun in the sprinklers....
Sunday Feb 18, 2007 #
Running (long) 1:24:00 [2]
ahr:145 max:159 rhr:51 slept:7.5
Ran from goolwa to the murray mouth.Planned to run on a track through the dunes, and back on the beach, but the track dissapeared so i did some bush bashing to the beach, along the beach and then found the track to go back.
Quite slow sandy stuff but took it quite easy.
Left knee still felt strange for the first half- a bit tender..
Quite slow sandy stuff but took it quite easy.
Left knee still felt strange for the first half- a bit tender..
riding 1:00:00 [1]
Rode around Hindmarsh island. Took it pretty cruisy, bit there was a painfully strong and hot northerly wind..struggled up the only hill- the hindmarsh island bridge.
PM- Feel really really tired and went to bed at 8:30. too stuffed to eat or stretch, not sure why i was THAT tired, even after an arvo nap.
PM- Feel really really tired and went to bed at 8:30. too stuffed to eat or stretch, not sure why i was THAT tired, even after an arvo nap.
Saturday Feb 17, 2007 #
Running intervals (sand/hills) 25:00 [5]
max:182 slept:8.0
Brutal training session, 11 x intervals across goolwa sanddunes to the beach and then back.
Recovery was 1 min to start with, then changed it to when hr got to 140 ( took up to 2 mins).
Had a bit of a break after 7.
times got slower cos i started hard and didnt know what to expect.
2:04, 2:05, 2:14, 2:18, 2:18, 2:29, 2:13, 2:29, 2:45, 2:24, 2:15
they were pretty hard, very sandy and pretty hilly, but i got to 7 thinking id done 5, then it was easy to do 4 more.
Recovery was 1 min to start with, then changed it to when hr got to 140 ( took up to 2 mins).
Had a bit of a break after 7.
times got slower cos i started hard and didnt know what to expect.
2:04, 2:05, 2:14, 2:18, 2:18, 2:29, 2:13, 2:29, 2:45, 2:24, 2:15
they were pretty hard, very sandy and pretty hilly, but i got to 7 thinking id done 5, then it was easy to do 4 more.
riding 1:10:00 [1]
Cruisy ride to pt elliot and back. Pretty warm still at 8pm.
Was 40 degrees today.
PM- good stretching session.
Quads pretty sore and tight from ints and the speed yesterday.
Was 40 degrees today.
PM- good stretching session.
Quads pretty sore and tight from ints and the speed yesterday.
Running 1:05:00 [2]
warm up (25mins)
recovery between ints
warm down (20 mins along beach barefoot)
left knee a bit strange warming up...
recovery between ints
warm down (20 mins along beach barefoot)
left knee a bit strange warming up...
Friday Feb 16, 2007 #
Running (speed) 37:00 [3]
Ran down to fox oval for a short (pretty easy) speed session.
4x 30 sec, then 4x 20 sec.
Almost flat out but not quite as last time i ran this fast was in canberra and legs were sore for a week.
Full recovery(easy jog back)
Felt ok apart from the warm down when i was really starting to feel the heat, so i ran the short way home.
Need to drink more cos you sure sweat alot when its 36 already at 9.
Planning to escape the 40 degree weekend by going down to victor harbour.
4x 30 sec, then 4x 20 sec.
Almost flat out but not quite as last time i ran this fast was in canberra and legs were sore for a week.
Full recovery(easy jog back)
Felt ok apart from the warm down when i was really starting to feel the heat, so i ran the short way home.
Need to drink more cos you sure sweat alot when its 36 already at 9.
Planning to escape the 40 degree weekend by going down to victor harbour.
Thursday Feb 15, 2007 #
Running 35:00 [2]
Easy morning run around wadmore. Probably shouldve had brecky.felt a bit heavy at the end even though it was quite easy.
Running 33:00 [4]
Same sort of loop as this morning, but quite a bit harder. Feeling quite good pushing up the hills, but it was really hot and by the end i felt like i was plodding.
Reall good stretcing session after, including the new physio ones and shoulder exercises.
Reall good stretcing session after, including the new physio ones and shoulder exercises.
Wednesday Feb 14, 2007 #
Note
(rest day)
easy week...
Tuesday Feb 13, 2007 #
Running (morialta) 45:00 [4]
Definately feels like im home again once i start running up to deep view lookout!
Meant to take it a bit easy but went pretty fast up the top cos i was feeling good and usually i feel really slow on the flats/ slight ups after the big hill.
I didnt realise how quick this run has become if i dont add the 15 mins there and back from home.
Meant to take it a bit easy but went pretty fast up the top cos i was feeling good and usually i feel really slow on the flats/ slight ups after the big hill.
I didnt realise how quick this run has become if i dont add the 15 mins there and back from home.
Saturday Feb 10, 2007 #
orienteering 33:00 [3]
woodhill...controll picking without a compass.
was just about the best o training ive done, cos it really forced me to read the map
was just about the best o training ive done, cos it really forced me to read the map
orienteering 57:00 [3]
woodhill...camp champs.
the night before caught up with me, and my brain was just too tired of navigating to concentrate by the end of the course.
made dome bad stuffups being undiciplined in the dense forest..a bummer of a run
the night before caught up with me, and my brain was just too tired of navigating to concentrate by the end of the course.
made dome bad stuffups being undiciplined in the dense forest..a bummer of a run
Friday Feb 9, 2007 #
orienteering 1:21:00 [3]
waioneke..relocation exercise with muzza.
pretty tough terrain but we mostly did pretty well at finding ourselves(and getting lost).
ran quite fast but plenty of stops.
pretty tough terrain but we mostly did pretty well at finding ourselves(and getting lost).
ran quite fast but plenty of stops.
orienteering 30:00 [3]
Course with a bit of controll picking a nd a long leg.
fely really stuffed, and the hills really took it out of mY legs.
fely really stuffed, and the hills really took it out of mY legs.