Training Log Archive: 007In the 29 days ending Feb 29, 2012:
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Wednesday Feb 29, 2012 #
riding (to work) 27:00 [2]
slept:7.0
riding (home from work) 27:00 [2]
random ball sports 40:00 [3]
ahr:141 max:168
Played with team of 6 against 8 but gave them a run fror their money to only lose 4-6. Got a fair bit of action on the field!
Running 30:00 [3]
15mins run before rugby
15mins run after. Right shin tiny bit sore towards the end so walked a bit, stretched then ran some more and it felt ok.
15mins run after. Right shin tiny bit sore towards the end so walked a bit, stretched then ran some more and it felt ok.
Tuesday Feb 28, 2012 #
riding (to work) 26:00 [2]
slept:7.0
riding (home from work) 26:00 [2]
Running 18:30 [5]
Intervals at Studley Park with Jas.
4x big hill from loop near Kaynes bridge, up dirt mtb track, over bouleverd, up bitumen path to houses at the top:
3:01 154/169 (ave/max hr)
2:53 155/172
3:10 157/171 (longer route up twisty single track and bush)
2:56 159/171
Then did 2x mostly flat:
3:35 158/168 (second half on awesome twisty single track along river)
3:02 160/171 (too dark for single track so just the gravel path)
Jas and I are well matched for training and pushed/raced each other really hard, the top of each hill was a sit down affair to get breath back.
Recoveries long jog back down (4-5mins)
4x big hill from loop near Kaynes bridge, up dirt mtb track, over bouleverd, up bitumen path to houses at the top:
3:01 154/169 (ave/max hr)
2:53 155/172
3:10 157/171 (longer route up twisty single track and bush)
2:56 159/171
Then did 2x mostly flat:
3:35 158/168 (second half on awesome twisty single track along river)
3:02 160/171 (too dark for single track so just the gravel path)
Jas and I are well matched for training and pushed/raced each other really hard, the top of each hill was a sit down affair to get breath back.
Recoveries long jog back down (4-5mins)
Running 40:00 [3]
warm up/down and recoveries. would have liked to have done longer but it got dark and dinner was calling.
Monday Feb 27, 2012 #
riding (to work) 29:00 [2]
slept:7.5
super tired. maybe the heat and humidity
riding (home from work) 29:00 [2]
(rest day)
Sunday Feb 26, 2012 #
orienteering race (9.8km) 1:11:00 [4]
ahr:155 max:165 slept:7.0 shoes: Innovate 'roc lite'
Bendigo ToDay Hagaby. Felt like I was a bit behind from the mass start because I was late and had to clear my SI stick after the start, but I did run with a few people in the first loop.
Focused on compass and looking ahead which worked well though I need to get more efficient at it. Control approach was lacking though. One bad RC where I ran a track around- straight would be faster, especially for me. Exits generally good except for the last control to the finish almost ran to the bitumen road which I could see, which was 90 degrees off.
Physically felt a bit tired and had trouble running really hard, didn't have anyone running with me much, though Laurina was often close behind (gaining on me when I wobbled into controls, then I would get away a bit).
Kathryn just over 2mins faster then me- I didn't realise she was at the event till after! Should have chased a bit harder ;) Bryan 15mins faster.
Would love to have a GPS to see my exact running, especailly in this vague spur gully terrain.
Focused on compass and looking ahead which worked well though I need to get more efficient at it. Control approach was lacking though. One bad RC where I ran a track around- straight would be faster, especially for me. Exits generally good except for the last control to the finish almost ran to the bitumen road which I could see, which was 90 degrees off.
Physically felt a bit tired and had trouble running really hard, didn't have anyone running with me much, though Laurina was often close behind (gaining on me when I wobbled into controls, then I would get away a bit).
Kathryn just over 2mins faster then me- I didn't realise she was at the event till after! Should have chased a bit harder ;) Bryan 15mins faster.
Would love to have a GPS to see my exact running, especailly in this vague spur gully terrain.
Running 10:00 [3]
Cool down with Kez and John. Awesome swim in the dam afterwards, then again at Macedon reservoir on the way home :)
Great event and great weekend, thanks Bendigo :)
Great event and great weekend, thanks Bendigo :)
Saturday Feb 25, 2012 #
Event: BendiGo ToDay
orienteering 31:00 [3]
ahr:139 max:160 slept:6.0
Put 19 tags for training on Diamond hill. Very hot, didn't expect anyone to turn up for a run but thed did! Found most control sites without doubt but maybe a bit messy getting there.
orienteering 29:00 [3]
ahr:145 max:161
Put out 16 tags for the second course. Bit faster terrain but some nice coldmining/erosion stuff too, very enjoyable despite being way too hot.
orienteering race (3km) 20:43 [5]
ahr:161 max:169
Bendigo ToDay bush sprint, Koolamurt scout camp. Lost time on number 3 as lost confidence right near control and veered off when I saw another control (#7), then was way off with direction on #4. Need to get better with compass dicipline, and a few other things.
Also felt quite tired and a bit slow, I suppose from the heat and late night lastnight.
20secs behind Jas, 50secs behind Lauren, almost 6mins behing Bryan!
Also felt quite tired and a bit slow, I suppose from the heat and late night lastnight.
20secs behind Jas, 50secs behind Lauren, almost 6mins behing Bryan!
Running warm up/down 10:00 [2]
5+5 warm up/down
Friday Feb 24, 2012 #
riding 25:00 [3]
slept:7.0
riding 33:00 [3]
swimming 37:00 [2]
Swim after work to cool down, couldnt be bothered counting laps. Did 5mins pool running at the end.
Thursday Feb 23, 2012 #
riding (to work) 24:00 [3]
rhr:50 slept:7.5
Much faster when I ride hard and get a good run of the lights!
Found out that Mark actually BROKE his tibia at rugby lastnight, I didn't think it could be possible from a slow mo twisting fall with no heavy impact.
I better be careful not to get too carried away in our last few games!
Found out that Mark actually BROKE his tibia at rugby lastnight, I didn't think it could be possible from a slow mo twisting fall with no heavy impact.
I better be careful not to get too carried away in our last few games!
riding (home) 33:00 [2]
nice extra lap in royal park at the end
Running warm up/down 23:00 [3]
ahr:141 max:170
18mins warm up for 5k race- included 500m hard (and some run thrus. 1 hour is not enough time to digest a large bowl of past!!! stomach was making some funny sloshing noises at the start of the race which cracked jas and I up..
5mins warm down in a big rush to get to a gig which we missed in the end..
5mins warm down in a big rush to get to a gig which we missed in the end..
Running race (5000m track race) 19:48 [5] 5.0 km (3:58 / km)
ahr:172 max:175
5k track race at Melbourne Uni. I think my first track race in almost 5 years??!!! Not sure really what to expect but just really wanted to run under 20mins (and so I should be able to by now) as I have never run under 20mins. (so i can call this a PB though not a very impressive time by most peoples standards..)
First km felt quite easy, then legs started to feel a bit heavy but ran pretty steadily. Think i could have pushed harder in the middle section. I was alone after 2.5km.
KM times:
3:39 hr 168/175 (ave/max)
3:56 hr 174/175
4:04 hr 172/173
4:09 hr 172/173
3:59 hr 173/174
First km felt quite easy, then legs started to feel a bit heavy but ran pretty steadily. Think i could have pushed harder in the middle section. I was alone after 2.5km.
KM times:
3:39 hr 168/175 (ave/max)
3:56 hr 174/175
4:04 hr 172/173
4:09 hr 172/173
3:59 hr 173/174
C • PB 5
Wednesday Feb 22, 2012 #
riding 50:00 [3]
rhr:50 slept:7.0
to/from footwcray office, nice change from site
C • tent 2
random ball sports 32:00 [3]
ahr:148 max:174
Bit of a messy game, we were short players and I was hopeless at tagging and didnt seem to get the ball much. We lost 5-9. But worst of all, one of our players, Mark, did something gruesomely BAD to his knee (i head it tear from 20metres away...) so we had to wait over and hour with him for the ambulance while he was in lots of pain. The 'greenwhistle' and pain injection seemed to help- he went between thinking he was at a festival and cursing at us for making him move... poor guy
Running 32:00 [3]
ahr:139 max:160
6mins run to rugby
28mins run after with some sprints/drills. legs felt better towards the end.
Left leg has been bothering me. not at all when I run but it is just stiff (around the knee) to bend and hurts in certain positions and sometimes when I move when sleeping.
Gotta stretch more, and I think I should go to the physio sometime in the next week (once I get my next pay!)
28mins run after with some sprints/drills. legs felt better towards the end.
Left leg has been bothering me. not at all when I run but it is just stiff (around the knee) to bend and hurts in certain positions and sometimes when I move when sleeping.
Gotta stretch more, and I think I should go to the physio sometime in the next week (once I get my next pay!)
running drills/plyo 2:00 [1]
Tuesday Feb 21, 2012 #
riding (to work) 28:00 [2]
slept:7.0
back on the roadie :) gotta remember to use my bum muscles when riding, makes it alot faster and better in general.. Legs a little tired from lastnight to begin with and on the hill.
C • Bum 2
riding 26:00 [3]
belted home to make it to the post office to pick up my new tent!!! its lovely, i almost slept in it on the floor of my room :)
Note
(rest day)
Took iron.
Been neglecting stretching the last few days.
Went out and got a bit pissed in the evening, suitable rest day activity right?
Been neglecting stretching the last few days.
Went out and got a bit pissed in the evening, suitable rest day activity right?
Monday Feb 20, 2012 #
riding (to work) 28:00 [2]
slept:7.0
riding (home) 28:00 [2]
Running intervals (6x 600) 12:00 [5]
ahr:158 max:175
Melb uni aths, aprox 600m intervals along princess park gravel track with 3mins recovery (standing/walking). Good sesh with a few people in front to chase. Happy to be consistent, pushed hard but felt a bit tired and lacking much speed in the legs.
2:02 hr 161-182-101 (max hr maybe wrong?)
2:03 hr 157-170-100
2:01 hr 157-175-107
2:04 hr 152-172-112 (stopped partway because of fly in eye!)
2:03 hr 162/172-108
2:02 hr 160-172 (ran on bitumen thinking the gravel was making my legs feel slow... not much different so maybe it was just me being slow ;)
2:02 hr 161-182-101 (max hr maybe wrong?)
2:03 hr 157-170-100
2:01 hr 157-175-107
2:04 hr 152-172-112 (stopped partway because of fly in eye!)
2:03 hr 162/172-108
2:02 hr 160-172 (ran on bitumen thinking the gravel was making my legs feel slow... not much different so maybe it was just me being slow ;)
Running warm up/down 46:00 [3]
Warm up with run thrus and drills. Warm down through the park.
Included recoveries (3mins walking etc)
Included recoveries (3mins walking etc)
Strength 5:00 [0]
leg exercises after run, knee bends
Sunday Feb 19, 2012 #
swimming 30:00 [1]
More lovely surfing and swimming at wilsons prom.
Bit annoyed that I didn't run because its so beautiful to run down there- woke early but waited for others like we planned but everyone slept in and later on the sun was to hot for running with sunburn from yesterday.
Bit annoyed that I didn't run because its so beautiful to run down there- woke early but waited for others like we planned but everyone slept in and later on the sun was to hot for running with sunburn from yesterday.
Saturday Feb 18, 2012 #
Running 41:00 [3]
Morning run at Wilsons prom- from Tidal river to Sqeaky beach via 2 lookout detours. Beautiful coast!
Running 39:00 [3]
Evening run with Jas, Leo and Tom- Tidal river along beach to track heading south- unfortunately tracks down south still closed. Hard on hills, feeling a bit buggered from a day in the sun
swimming 30:00 [1]
Much of the day spent surfing and body boarding :)
Friday Feb 17, 2012 #
riding 30:00 [2]
riding 30:00 [2]
riding 15:00 [3]
Thursday Feb 16, 2012 #
riding (to work) 28:00 [3]
rhr:46 slept:7.5
riding (home from work) 28:00 [2]
Running 35:00 [3]
Royal park after work. Was going to do a tempo run but felt shit and couldn't make my self run fast. Tried to push for a bit but legs really heavy and hr didnt go up much so just sort of plodded a bit then made my way home. Enjoyed the rain though!
Wednesday Feb 15, 2012 #
riding (to work) 30:00 [2]
rhr:47 slept:7.5
riding (home) 30:00 [2]
Running 5:00 [3]
quick jog before rugby, too hot to do much more than that! Legs lethargic from heat and riding.
Didn't run home after as we had a few almost celebratory beers.
Didn't run home after as we had a few almost celebratory beers.
random ball sports 45:00 [3]
max:168
First game since last year where we had a full team (but no subs), so no pulling in awesome random players to help us... but we did really well, we have definately improved! Lost 10-12, very exciting game, and it went for 5mins extra. I scored twice! and I have finally got the knack of grabbing tags, foiling the plans of a few fast opposition attempts at sprinting out to the wings where I was waiting :)
Strength 10:00 [1]
itb rolling and strength
Tuesday Feb 14, 2012 #
riding (to work) 29:00 [2]
rhr:42 slept:7.5
back on commuter, feels so slow compared to roadie!
riding (to home) 28:00 [2]
Running hills 10:00 [5]
10x rough railway line hill in Royal Park with 90secs recovery back down
52,54,53,54,56
4mins jog after the first 6 because legs felt stuffed!
54,54,58,53
I remember a few months ago saying that if I got faster I could make thes my 1minute hill.... hah to that, ill try and make it a 50sec hill :)
Tried to focus on forrm and fast legs moving up the hill. Was considering doing another set of 30secs steep terrain hills but felt totally gone after these so just did a long easy warm down.
52,54,53,54,56
4mins jog after the first 6 because legs felt stuffed!
54,54,58,53
I remember a few months ago saying that if I got faster I could make thes my 1minute hill.... hah to that, ill try and make it a 50sec hill :)
Tried to focus on forrm and fast legs moving up the hill. Was considering doing another set of 30secs steep terrain hills but felt totally gone after these so just did a long easy warm down.
Running warm up/down 56:00 [3]
15mins warm up, recovery between hills and 25min warm down.
Ran with an old map from Nybro in Sweden for some nice memories and a change of mental scenery, did legs in the recoveries too.
Legs felt ok, calf a bit tight during the day but not bad running, stretched plenty.
Ran with an old map from Nybro in Sweden for some nice memories and a change of mental scenery, did legs in the recoveries too.
Legs felt ok, calf a bit tight during the day but not bad running, stretched plenty.
riding (Road bike) 55:00 [3]
After run headed out to the Yarra Boulevard with Ilks to meet John and some other fellas (Steve, Dave, Pete and Leon) for a lap. Absolutely beautiful evening to be whizzing along! Pushed some of the hills hard and could feel my bum burnin!
Would be nice to do two laps next time (one took about 30mins).
Got home late but the fish I had roasted before leaving was still warm in the oven when we got home :)
Would be nice to do two laps next time (one took about 30mins).
Got home late but the fish I had roasted before leaving was still warm in the oven when we got home :)
Strength 5:00 [1]
bare essentials. quite alot of sore muscles from strength and stretching yesterday!
also quick ITB roll, feelt a tight
also quick ITB roll, feelt a tight
C • Wow 1
Monday Feb 13, 2012 #
riding (to work) 28:00 [2]
rhr:47 slept:7.5
riding 40:00 [2]
home from work plus to strength class in fitzroy
Strength 50:00 [1]
Liam's strength class. Have been neglecting my exercises lately (but mainly cos I have been doing more stretching and ITB rolling instead).
stretch/yoga 1:00:00 [0]
Stayed for the stretching class after strength. Some good deep stretches.
Note- right calf sore/tight all day in a spot which is hard to stretch. see how it runs tomorrow....
Note- right calf sore/tight all day in a spot which is hard to stretch. see how it runs tomorrow....
Sunday Feb 12, 2012 #
Running tempo (Tempo) 23:50 [4]
ahr:161 max:166 rhr:51 slept:8.0
Tempo run from Royal Park (steep grassy hill along trainline) to Princess park with a lap around Prinny (14:01). Nice haing plenty of people running around Prinny so I could pick people ahead to chase down. Ran hard, felt quite good.
Running (Intervals) 4:00 [5]
After recovering from the tempo did 2x 500m down the side of Princess park.
2:01 hr 151/165
1:51 hr 152/167
Maybe could have done more... but legs feeling tired enough, day off running tomorrow I reckon!
2:01 hr 151/165
1:51 hr 152/167
Maybe could have done more... but legs feeling tired enough, day off running tomorrow I reckon!
Running (Warm up/down) 30:00 [3]
12mins warm up, felt good
5mins rec after tempo, 2mins between 500s
11mins warm down
5mins rec after tempo, 2mins between 500s
11mins warm down
Saturday Feb 11, 2012 #
Running long 1:42:00 [3]
ahr:133 max:151 rhr:42 slept:9.0
Absolutely beautiful run! Got train to Belgrave then ran as far as I could towards my sisters place before she finished work to meet me on the way. To Emerald (stopped to buy a drink) then Cockatoo. Next time it would be nice to make it all the way to Gembrook (another 7kms). Lovely lush forest and nice hills and great to explore somewhere totally new! Mostly dirt roads.
Friday Feb 10, 2012 #
riding (to work) 28:00 [2]
slept:6.5
riding (home from work) 29:00 [2]
Running warm up/down 25:00 [2]
At Yarra river for terrain run. 15mins warm up plus stretched - felt really tired warming up.
10mins cool down. Legs felt ok, left leg a bit achey. Did some nerve stretches after which seemed effective (could feel it all the way from neck, down back, bum and leg to my feet!)
10mins cool down. Legs felt ok, left leg a bit achey. Did some nerve stretches after which seemed effective (could feel it all the way from neck, down back, bum and leg to my feet!)
Running (Tempo) 31:19 [4]
ahr:153 max:162
Did the second part of the loop I did last week as I felt too tired (mentally?) for the whole thing. Started at the freeway bridge and finished at the pipe bridge.
Was fun again. I like running up and down the really steep banks. Felt tired though, and HR seemed low for the effort I felt I was putting in.
Was fun again. I like running up and down the really steep banks. Felt tired though, and HR seemed low for the effort I felt I was putting in.
riding 30:00 [1]
15mins to/from river for run, via bike shop to pick up bike. Glad to give back the bike with only back-pedal brakes which I had borrowed!
Thursday Feb 9, 2012 #
Running 1:11:00 [3]
ahr:140 slept:7.5
Run home from work with extra 30mins in Royal park. At moderate pace (bit harder than old easy plod...) trying to keep decent leg speed. Felt ok.
Stretch/ bit of massage later in eveneng- left leg been a bit achey down the side (from bum to lower leg) and legs a bit sore all over. Maybe from mondays intervals, though I couldn't feel it yesterday, or maybe from rugby.
Stretch/ bit of massage later in eveneng- left leg been a bit achey down the side (from bum to lower leg) and legs a bit sore all over. Maybe from mondays intervals, though I couldn't feel it yesterday, or maybe from rugby.
Wednesday Feb 8, 2012 #
riding 30:00 [2]
slept:8.0
to work, tired
riding (home from work) 30:00 [2]
Running 25:00 [3]
15mins to rugby
10mins home.
With Jas. Should have done more including my hill sprints :(
10mins home.
With Jas. Should have done more including my hill sprints :(
random ball sports 40:00 [3]
Massive win! 9-2 or something, and the other team seemed reasonable. We got 3 girl tries (and a team of half girls opposing a team with only 2 girls). My try was exhilarating, manage to dodge a fella who was chasing me twice to just make it over the line :)
Missed a few crucial catches though.
Missed a few crucial catches though.
C • Star 1
Tuesday Feb 7, 2012 #
riding 20:00 [2]
slept:7.0
dropped work car back at office and rode to site (in bike shorts and work boots....hmm I'm not so sure about that look)
riding 30:00 [2]
home from work.
only managed to stick to the second half of my plan for the evening (strength training followed cocktails with jozy)
only managed to stick to the second half of my plan for the evening (strength training followed cocktails with jozy)
Monday Feb 6, 2012 #
Running (Track intervals 1000's) 15:00 [5]
ahr:164 max:174 slept:6.5
Melb Uni Aths... first in a while, it was good.
4x 1000 with decreasing 3, 2, 1 min recovery. Got a bit overexcited and took Dave's suggestion to us to go flat out and try to push it through the whole session quite literally, taking off like I was doing a 400m race! Though I slowed down I did push hard all the way and it felt good. Had 2 guys similar pace and having them puffing away behind me helped.
Times etc:
3:36 161/170 ave/max HR 3mins rec hr 116
3:41 164/173 2mins rec hr
3:50 163/173 1min rec hr 135
3:52 168/174
4x 1000 with decreasing 3, 2, 1 min recovery. Got a bit overexcited and took Dave's suggestion to us to go flat out and try to push it through the whole session quite literally, taking off like I was doing a 400m race! Though I slowed down I did push hard all the way and it felt good. Had 2 guys similar pace and having them puffing away behind me helped.
Times etc:
3:36 161/170 ave/max HR 3mins rec hr 116
3:41 164/173 2mins rec hr
3:50 163/173 1min rec hr 135
3:52 168/174
Running warm up/down 48:00 [3]
Run to training, warm up (stop startish with run throughs, stretches and solid lap)
Recovery between ints
Cool down, then run home, then run to Lygon st to get bike from Jas.
Legs bit wobbly after the session! Left knee felt 99% good at end.
Stretch and ITB roll.
Recovery between ints
Cool down, then run home, then run to Lygon st to get bike from Jas.
Legs bit wobbly after the session! Left knee felt 99% good at end.
Stretch and ITB roll.
Note
Took liquid iron, just lowish dose (maybe will just take on non carnivorous eating days!). Was borderline low when tested a few months ago and am training more now and seem a bit tired. Will get checked again soon though.
Sunday Feb 5, 2012 #
riding 20:00 [1]
Running long 1:27:00 [2]
ahr:131 max:159 slept:11.0
With Jas at Macedon. From the cafe up up up some tracks we didnt know then down... Lovely cool rain after a crazy hot windy morning.
Pretty easy pace
Legs felt good
Pretty easy pace
Legs felt good
Saturday Feb 4, 2012 #
riding 30:00 [1]
slept:4.5
easy cruise to/from the tan for run
Running race 35:11 [5] 8.0 km (4:24 / km)
ahr:162 max:169
Vic Road Runners Tan TT (two laps of the tan with a bit extra to make each lap 4km). Wow, I'm slow.. but I suppose I really haven't done much fast running for a while and the aim was just to get some hard running/racing practice, which I got.
Start was slow because of starting behind many people, but had a few people around to chase. Enjoyed the hill. I'm not sure how much more I could have pushed myself but I think I need to get fitter so I have somewhere to push myself to...
Fist lap- 17:21 hr160/169
Seond- 17:50 hr162/168
Start was slow because of starting behind many people, but had a few people around to chase. Enjoyed the hill. I'm not sure how much more I could have pushed myself but I think I need to get fitter so I have somewhere to push myself to...
Fist lap- 17:21 hr160/169
Seond- 17:50 hr162/168
Running warm up/down 23:00 [3]
15mins warm up with some higher intensity. Early morning start (7.30) meant small breakfast=hungry
8mins warm down. Left knee stiffened up/ aching a bit. I'm assuming ITB tightening up as I cool down? I only notice it at the end of run when going easier. Will do more vicious ITB rolling (gotta work on my pain threshold!) and keep an eye on it. Will see physio/massage if starts popping up more before the end of the run.
8mins warm down. Left knee stiffened up/ aching a bit. I'm assuming ITB tightening up as I cool down? I only notice it at the end of run when going easier. Will do more vicious ITB rolling (gotta work on my pain threshold!) and keep an eye on it. Will see physio/massage if starts popping up more before the end of the run.
Friday Feb 3, 2012 #
riding 26:00 [2]
slept:7.5 (rest day)
To Footscray office early morning to pick up work car.
riding 20:00 [1]
to/from bike shop to drop off for repairs
Thursday Feb 2, 2012 #
riding (to work) 28:00 [2]
slept:7.0
riding (from work) 29:00 [3]
riding 30:00 [1]
Cruisy ride to/from Yarra for run.
Running (Warm up/down) 24:30 [3]
At Yarra bend park for terrain run.
16mins warm up- legs feeling a bit tight and sluggish to start off with- with stretching after 10mins
8mins warm down- tired
16mins warm up- legs feeling a bit tight and sluggish to start off with- with stretching after 10mins
8mins warm down- tired
orienteering tempo (Yarra Terrain loop) 56:14 [4]
ahr:157 max:164
Found a terrain loop drawn on an old Yarra Bend map which I followed (not sure if it is the old MFR one Bruce does I'll have to check, if so that was a bloody slow 7k's..)
A little tired but loved it- charging through rugged terrain is what I love about orienteering (oh and the map reading..) and this was a tough loop with little rest for the legs. Maybe a shorter loop would be better for intensity though.
HR seems low, not sure if that is because I'm unfit or tired or maybe its not really low for 50mins... still getting used to having watch and HRM back working!
A few navigational blips and pauses, shouldn't be hard to be faster next time?
A little tired but loved it- charging through rugged terrain is what I love about orienteering (oh and the map reading..) and this was a tough loop with little rest for the legs. Maybe a shorter loop would be better for intensity though.
HR seems low, not sure if that is because I'm unfit or tired or maybe its not really low for 50mins... still getting used to having watch and HRM back working!
A few navigational blips and pauses, shouldn't be hard to be faster next time?
Wednesday Feb 1, 2012 #
riding 26:00 [2]
slept:8.0
tail wind scoot to work! must investigate the source of the popcorn smell i always smell in kensington...
riding 34:00 [2]
Home from work with extra distance through royal park/zoo to avoid traffic lights and frustrating roads. Hiccups for 5th time in the day while riding was rather disconcerting!
Running 21:00 [3]
ahr:144
warm up for rugby with some sprints on flat grass/ legs a little tired to start with but warmed up well.
Running (sprints) 4:00 [5]
max:161
12x 20secs with 20-30secs recovery before rugby.
random ball sports 35:00 [3]
ahr:147 max:174
We WON!!! First time ever. We played a fierce game because it was very close (7-8). Ilka and I both got tries (double points for being girls) which was great. It felt good to out run a girl then dodge a boy to get over the line, though I ran about 10metres past it in my excitement!
Max HR higher than anything I have done recently...
Max HR higher than anything I have done recently...
Running 27:00 [3]
ahr:144
Warm down after rugby including hill ints with recovery run back down. Felt ok but left knee a little stiff in last 5mins again. Iced, stretch and keep it moving.. Will go to stretching class tomorrow after running.
Running (hill sprints) 6:00 [5]
max:168
6x Hill sprints in thick squishy grass- good for lifting legs and at same trying hard to keep good cadence (80-90). 80secs recovery down, striding out.