Training Log Archive: 007In the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
orienteering 15:00 [3]
shoes: Nike zoom- red
Sprint O at canberra uni. 5min warm up then a few controlls in the buildings. Knee started a bit so walked back, didnt want to irritate it by running more.
orienteering 30:00 [4]
shoes: Innovate 'roc lite'
Stromlo O race. Did the first loop quite well nav wise. Was running quite fast though it was super hot and I had really bad stomach cramps/stitch (from drinking too much at the drug testing in the morning- which took 3hours by the way!)
Stopped halfway thru the second loop as leg started to hurt. Tried to keep going but there was a fair way to go.
Stopped halfway thru the second loop as leg started to hurt. Tried to keep going but there was a fair way to go.
Friday Feb 27, 2009 #
Running 20:00 [2]
Running technique with Lex Anderson at actas. Was good. Main things were arms, faster/lighter feet, not overstriding and being straighter.
orienteering 45:00 [4]
Night O!! My favourite discipline! Ran the first loop well and got away from the others, though I did have some compass issues coming back along the hillside to the pivot (my compass was sticking a bit.. later realised it was my northern one). Jas caught on the second loop when I took a bad rc through a thicker part, and I made a bad mistake at the end running all the way down to the road to the fence rether than follownin the powerlines I thought were a fence.
Lots of fun, and most importantly my leg/knee didnt hurt at ALL!
Physio today must have been good (massage, stretches and knee taping)
Lots of fun, and most importantly my leg/knee didnt hurt at ALL!
Physio today must have been good (massage, stretches and knee taping)
Wednesday Feb 25, 2009 #
Running 24:00 [4]
Morning run at Cape Conran. Tempo intervals of 8, 6, 4mins then leg got sore.
Tuesday Feb 24, 2009 #
Running 25:00 [3]
Cape Conran. Early morning run before field work. Knee bit sore by end.
Sunday Feb 22, 2009 #
Running 26:00 [3]
Morning run at Mallacoota.
No pain till 20mins. Attempted fartlek- 90 90 60 60 then knee got sore despite stretches.
No pain till 20mins. Attempted fartlek- 90 90 60 60 then knee got sore despite stretches.
Saturday Feb 21, 2009 #
Running 22:00 [3]
slept:8.5
At mallacoota for geology camp.
Morning run, only some slight sche in knee which went away after some stretches. Didnt have time to run longer.. I wasnt optimistic enough to get up earlier!
Morning run, only some slight sche in knee which went away after some stretches. Didnt have time to run longer.. I wasnt optimistic enough to get up earlier!
Thursday Feb 19, 2009 #
riding 2:30:00 [3]
slept:7.0
Rode down Beach rd with the boys. Good hard ride!
Note
Massage 60mins
stretch
stretch
Wednesday Feb 18, 2009 #
Running 22:00 [2]
slept:7.5
Am run. Leg began aching at 10mins then knee hurt.
riding (commute) 30:00 [2]
AM stretch
PM stretch
Tuesday Feb 17, 2009 #
Running 24:00 [2]
slept:8.0 shoes: Innovate 'roc lite'
Morning run. No pain for 15mins then started in left knee. Better than last week I guess!
riding 57:00 [4]
Road bike intervals on the boulevard loop. 2 sets of 5 clockwise laps from start sign to finish at top of hill. 40-50sec rec
1:30 1:28 1:25 1:31 1:27
1:31 1:31 1:26 1:31 1:27
Got breathing really hard in these!
1:30 1:28 1:25 1:31 1:27
1:31 1:31 1:26 1:31 1:27
Got breathing really hard in these!
riding (commute) 35:00 [2]
to work, via mtb tracks
Sunday Feb 15, 2009 #
Running 25:00 [3]
Morning run. Leg started hurting 5mins in and got worse with pain in knee, stretched and walked then run, no better so walked home. sad because such a nice day for running.
Thursday Feb 12, 2009 #
riding 35:00 [2]
slept:7.5
Wednesday Feb 11, 2009 #
riding (commute) 30:00 [2]
Knee was a bit sore at work today walking up and down the stairs.
Tuesday Feb 10, 2009 #
swimming 30:00 [2]
Swimming after work at the pool.
500m solid freestyle then pool running then 500more swimming plus pool running recovery.
Swam 50m breast stroke in 57sec which is about the same speed as my freestyle!
500m solid freestyle then pool running then 500more swimming plus pool running recovery.
Swam 50m breast stroke in 57sec which is about the same speed as my freestyle!
water running 10:00 [4]
Pool running intervals.
8x 30sec
4x 60sec
4x 30sec all with half time recovery.
Good and hard, tried the keep legs going about 90rpm.
8x 30sec
4x 60sec
4x 30sec all with half time recovery.
Good and hard, tried the keep legs going about 90rpm.
riding (commute) 30:00 [2]
Monday Feb 9, 2009 #
riding (am) 1:35:00 [2]
slept:10.0
Up the river, a few loops of the single track then further upstream on the bike path. Fun, except I one again failed to conquer that little steep downhill bit.
Learnt how to bunny hop a bit!
Learnt how to bunny hop a bit!
Running 12:00 [3]
Athletics. Just the warm up because got strange pain in my knee so went and stretched instead.
riding (commute) 50:00 [2]
Ride to and from aths at uni.
Sunday Feb 8, 2009 #
Running long 1:21:00 [2]
ahr:128 max:145 slept:10.0 shoes: Nike structure- blue
Ran around the river- accross the pipe bridge, through fairfield park and back on the southside, making the most of all the little hills up and down the river banks. Ran at a moderate pace- hr seemed very low even though it didnt feel overly easy.
It was so nice to smell rain and wet gumleaves and grass, and hard to believe the fires are still raging as we cant even smell smoke.
It was so nice to smell rain and wet gumleaves and grass, and hard to believe the fires are still raging as we cant even smell smoke.
Saturday Feb 7, 2009 #
Running (adv race) 30:00 [4]
slept:6.5 shoes: Nike zoom- green
Kathmandu Adventure race around Yarra bend with Jas.
(Times just estimated till results are out)
(Times just estimated till results are out)
riding (adv race) 30:00 [3]
Running (adv race) 10:00 [4]
kayaking etc (adv race) 20:00 [2]
Running 10:00 [4]
riding 20:00 [3]
riding (commute) 15:00 [3]
home afterwards wiv reubs- in the schorching 44degree north wind.
Friday Feb 6, 2009 #
riding 20:00 [2]
rhr:54 slept:8.0
Rode to work along the river tracks
riding 55:00 [2]
Rode along the yarra trails after work in prep for tomorrows adventure race. Went for as long as I could before it got too dark. Only scvary bits are where the track is narrow and drops of steeply to the river..
Thursday Feb 5, 2009 #
Running 1:00:00 [3]
slept:9.0 shoes: Nike zoom- red
Morning run with Soph and Jas from Sophs place. We ran quite slow but it still felt hardish, legs were a little tired and it seemed v humid.
Followed by lots of yummy fruit and muesli for breakfast.
Afterwards I was going to go to the pool but didnt feel so good- like I was going to faint or throw up so lay down for a bit but dont really feel like eating. Maybe i have drunk too much water and not enough salt.
Followed by lots of yummy fruit and muesli for breakfast.
Afterwards I was going to go to the pool but didnt feel so good- like I was going to faint or throw up so lay down for a bit but dont really feel like eating. Maybe i have drunk too much water and not enough salt.
riding 30:00 [2]
Rode to Sophs.
Wednesday Feb 4, 2009 #
Running 21:00 [4]
slept:7.0
Melbourne uni Aths long ints around princess park. (the newies session not in the track)
7m hard -4min easy rec
7m hard -4mins easy rec
4m hard -2mins easy rec
3m hard
Legs felt a bit heavy (not used to working).
7m hard -4min easy rec
7m hard -4mins easy rec
4m hard -2mins easy rec
3m hard
Legs felt a bit heavy (not used to working).
Running warm up/down 35:00 [3]
shoes: Nike zoom- red
15min warm up round the track + run thru's, steps etc
rec between reps.
rec between reps.
riding 50:00 [2]
Rode to work, uni and back home after dinner.
Tuesday Feb 3, 2009 #
Running (am) 25:00 [3]
slept:8.0 shoes: Nike zoom- red
Ran to the pool in the morning, it took exactly 25mins to the indoor pool, wouldve been a bit longer to fitzroy pool and I had to get to work.
Quads bit tight.
Quads bit tight.
swimming 30:00 [3]
Swam 1000m.
500m continuous freestyle.
then 500m mixed incl kicking, arms, running etc
500m continuous freestyle.
then 500m mixed incl kicking, arms, running etc
riding (commute) 15:00 [2]
Sunday Feb 1, 2009 #
Running (pm) 40:00 [3]
slept:4.0 shoes: Nike zoom- red
Ran down to Paridise oval to meet kay and do intervals. 20ish mins warm up.
Running intervals 9:00 [5]
shoes: Nike zoom- red
3 sets of 4x 200m
1st: 3 @ 80% (44-46sec) and 1 @ 95% (38-41sec)
2nd: 3 @ 80% and 1 @ 95%
3rd: 2 @ 80% and 2@ 95%
Felt ok.. but quite tired and the efforts felt hard- not on the legs but breathing/fitness. Also dinner didnt feel too good in my stomach.
1st: 3 @ 80% (44-46sec) and 1 @ 95% (38-41sec)
2nd: 3 @ 80% and 1 @ 95%
3rd: 2 @ 80% and 2@ 95%
Felt ok.. but quite tired and the efforts felt hard- not on the legs but breathing/fitness. Also dinner didnt feel too good in my stomach.