Training Log Archive: 007In the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
Note
slept:7.0 (rest day)
packing, excitement, stretches
Tuesday Jun 29, 2010 #
Running 45:00 [3]
slept:9.0 shoes: Brooks Adrenaline trail
Ran with P and her horse up in the hills where he is kept. Some nice bush tracks. Was funny running with a trotting horse right on my heels- apparently he liked having me in front to follow and would match my every turn and pace! Rainy.
No trouble with right leg tightness from yesty.
New brooks shoes good- never had trail shoes before but probably need tham as most of my running is off road.
No trouble with right leg tightness from yesty.
New brooks shoes good- never had trail shoes before but probably need tham as most of my running is off road.
Monday Jun 28, 2010 #
Running hills 18:00 [5]
ahr:165 max:175 slept:9.0 shoes: Nike Structure Feb 2010
Tough!! Did 'Reubens' Willsmere hills. Pushed each one really hard and was alot quicker than a month ago (4:44) which I am very happy about as last time it seemed I was going as fast as I could! The first one was 19secs PB but I started too hard to keep that pace up. 3:30 recovery after each, but 4:30 recovery before the last as I was totally knackered!
HR ave/ max/ rec
4:25 163/ 173/ 128
4:27 166/ 175/ 127
4:36 166/175/ 119
4:32 164/ 174/
HR not as high as last times I have done this session- good right? considering I was also faster? Didnt feel I could have goneany harder though.
Reubs was chasing me off 10secs which helped me push. He was in good form doing 3:59on the last one!
HR ave/ max/ rec
4:25 163/ 173/ 128
4:27 166/ 175/ 127
4:36 166/175/ 119
4:32 164/ 174/
HR not as high as last times I have done this session- good right? considering I was also faster? Didnt feel I could have goneany harder though.
Reubs was chasing me off 10secs which helped me push. He was in good form doing 3:59on the last one!
Running warm up/down 39:00 [3]
shoes: Nike Structure Feb 2010
Side of right leg below knee aching/tight on and off. massage before i go os on wed :)
Sunday Jun 27, 2010 #
Running warm up/down 18:00 [2]
slept:9.0 shoes: Innovate mudclaw 330
11min warm up, 7min warm down
orienteering 38:00 [4]
ahr:157 max:177
Did two short courses at Plenty River.
#1 First 22mins relay style with Reubs, with a few splits. I was ahead early but made some bad route choices (green and rock bashing rather than quick out to the track) to finish just behind. 157 ave 177max
#2 16mins shadowed by Reubs. Junky forest a bit frustrating on compass.
Felt good in the terrain.
First try of mud claws with R ankle brace- seem ok though rubbed heel a bit up hills.
#1 First 22mins relay style with Reubs, with a few splits. I was ahead early but made some bad route choices (green and rock bashing rather than quick out to the track) to finish just behind. 157 ave 177max
#2 16mins shadowed by Reubs. Junky forest a bit frustrating on compass.
Felt good in the terrain.
First try of mud claws with R ankle brace- seem ok though rubbed heel a bit up hills.
Strength 30:00 [1]
core, ankle exercises, knee stability
pushups: 3,4,2,3,6
pushups: 3,4,2,3,6
Friday Jun 25, 2010 #
5 PM
Running hills 8:00 [5]
slept:9.0 shoes: Nike Structure Feb 2010
8x Wadmore park hills. aprox 60 sec each with 90sec recovery. havent done this many consecutively before, legs felt pretty tired at the end of the last few (quite steep and was pushing hard) Would have liked to have done another shorter set if it hadn't got dark.
time HR ave/ max/ rec
59 144/ 160/ 124
62 153/ 165/ 125
60 152/ 166/ 129
59 154/ 168/ 129
59 155/ 170/ 134
58 155/ 171/ 138
62 159/ 170/ 137
59 154/ 171
time HR ave/ max/ rec
59 144/ 160/ 124
62 153/ 165/ 125
60 152/ 166/ 129
59 154/ 168/ 129
59 155/ 170/ 134
58 155/ 171/ 138
62 159/ 170/ 137
59 154/ 171
Running warm up/down 37:00 [3]
shoes: Nike Structure Feb 2010
12 min warm up, 90 sec recoveries between ints, longer warm down. legs feeling pretty healthy.
Thursday Jun 24, 2010 #
3 PM
Running (terrain) 1:04:00 [3]
ahr:147 max:167 slept:8.5 shoes: Nike Structure Feb 2010
Terrain from home around the foothills- often quite steep up, down or sideways. Actually quite a good terrain run, though had to work hard to find spots not to thick, often next to tracks.
5 PM
riding (commute) 20:00 [2]
to kays and back
Strength 15:00 [1]
some core, some ankle.
also decided to join the 100 pushups challenge craze!! My starting point for consecutive 'good form' pushups was 4, so a very humble strat. Ill be amazed if it works!
pushups: 2, 3, 2, 2, 4
also decided to join the 100 pushups challenge craze!! My starting point for consecutive 'good form' pushups was 4, so a very humble strat. Ill be amazed if it works!
pushups: 2, 3, 2, 2, 4
Tuesday Jun 22, 2010 #
6 PM
Running 37:00 [3]
slept:8.0 shoes: Nike Structure Feb 2010
warm up/down and recovery parts
Running (intervals) 20:00 [5]
shoes: Nike Structure Feb 2010
North Adelaide loop wiht the Arrows. So rather than my 1k ints I just did timed ints.
4, 4, 4, 3, 2, 2, 1
HR ave 165-169, max 174 (not as high as when i do the 1ks where i probably push more)
Recoveries were 2+ mins
Felt good. tried to use my arms more for full body workout and to get hr higher faster.
4, 4, 4, 3, 2, 2, 1
HR ave 165-169, max 174 (not as high as when i do the 1ks where i probably push more)
Recoveries were 2+ mins
Felt good. tried to use my arms more for full body workout and to get hr higher faster.
Monday Jun 21, 2010 #
12 PM
Running 1:14:00 [3]
ahr:138 max:161 slept:9.5 shoes: Nike Structure Feb 2010
Lovely run with Reuben in the hills, sunny weather too :)
Started at Montacute common, up beautiful institute rd, through the Sanders place (so Reubs could check out all the old cars), to Moores Rd, then down Chapmans track to Montacute Rd.
Felt pretty good. Hips got a bit tired at end.
Started at Montacute common, up beautiful institute rd, through the Sanders place (so Reubs could check out all the old cars), to Moores Rd, then down Chapmans track to Montacute Rd.
Felt pretty good. Hips got a bit tired at end.
Sunday Jun 20, 2010 #
1 PM
orienteering 52:30 [4] 7.1 km (7:24 / km)
slept:6.0 shoes: Nike Structure Feb 2010
Keynes Gap.
Lovely!! Nice fast terrain (totally open) but good rocks. Map required some different interpretation (20yrs old) but still a quality event and v good course i thought!
Lost 5mins looking for #1 map interpretation got me a bit and was a bit dodg, i was right next to it most of the time i was looking but lacked certainty. Need to have extra solid/careful technique when going into unfamiliar terrain/mapping i guess, so i fixed this from #1 onwards.
Rest near perfect, one dodgy rc. Pushed really hard to try beat Rio Dose's time but was 40secs short in the end.
Lovely!! Nice fast terrain (totally open) but good rocks. Map required some different interpretation (20yrs old) but still a quality event and v good course i thought!
Lost 5mins looking for #1 map interpretation got me a bit and was a bit dodg, i was right next to it most of the time i was looking but lacked certainty. Need to have extra solid/careful technique when going into unfamiliar terrain/mapping i guess, so i fixed this from #1 onwards.
Rest near perfect, one dodgy rc. Pushed really hard to try beat Rio Dose's time but was 40secs short in the end.
Running warm up/down 16:00 [3]
7 up 9 down
quads feeling better.
quads feeling better.
Saturday Jun 19, 2010 #
2 PM
Running race 20:23 [5]
ahr:172 max:177 slept:9.5 shoes: Nike Structure Feb 2010
5k race in south adelaide parklands (masters athletics)
i think first 2.5k was 10mins, so i slowed a bit in the second half. i felt like i was pushing pretty hard, lacked speed a bit, but i think i couldve run harder?
about 15secs of pb..a bit out of practice ;)
i think first 2.5k was 10mins, so i slowed a bit in the second half. i felt like i was pushing pretty hard, lacked speed a bit, but i think i couldve run harder?
about 15secs of pb..a bit out of practice ;)
Running 35:00 [2]
shoes: Nike Structure Feb 2010
15warm up (on the way to the event)
20 warm down
Quads STILL sore to contract!
20 warm down
Quads STILL sore to contract!
Friday Jun 18, 2010 #
Note
slept:10.0
Hill ints planned but quads still sore to contract. stretches
Thursday Jun 17, 2010 #
5 PM
Running 42:00 [2]
slept:7.0 shoes: Nike Structure Feb 2010
Easy run around Wadmore/Lower Black hill....back in my hills for a week :)
Legs (quads and glutes esp) uite sore/tight..from the gym and/or intervals.
Legs (quads and glutes esp) uite sore/tight..from the gym and/or intervals.
Wednesday Jun 16, 2010 #
riding (commute) 1:15:00 [2]
slept:8.0
Rode Jess's old bike to uni and back. While I was there I found that my keys had been handed in so got the bus back to uni and picked up my bike :)
12 PM
Running (1k intervals) 21:30 [5] 5.5 km (3:55 / km)
ahr:170 max:179 shoes: Nike Structure Feb 2010
Princess Park ints. 5x 1000m then 1x 500m
Felt sluggish/slow on the first one but time was faster than i expected. Longer recovery on the last one cos of toilet stop. Probably could have kept the 1min rec up.
No achilles pain at all, though there were no hills.
3:49- hr 168/175, 1min rec hr 131
3:55- 171/178, 1min 139
3:52- 171/178, 2min 122
4:00- 169/176, 3min 127
3:54- 168/177, 2min 120
1:57- 162/175 (500m)
Felt sluggish/slow on the first one but time was faster than i expected. Longer recovery on the last one cos of toilet stop. Probably could have kept the 1min rec up.
No achilles pain at all, though there were no hills.
3:49- hr 168/175, 1min rec hr 131
3:55- 171/178, 1min 139
3:52- 171/178, 2min 122
4:00- 169/176, 3min 127
3:54- 168/177, 2min 120
1:57- 162/175 (500m)
Running warm up/down 37:00 [3]
shoes: Nike Structure Feb 2010
Good warm up with some run thrus and drills.
3 PM
Strength (gym) 35:00 [1]
5mins warm up on the bum burning cardio thingy
then my little program with some extra core
and ankles
good stretch after and itb roller
then my little program with some extra core
and ankles
good stretch after and itb roller
Tuesday Jun 15, 2010 #
Strength (ankle) 8:00 [0]
5 PM
Running 53:00 [3]
slept:9.0 shoes: Nike Structure Feb 2010
River loop under tunnel to bats. Ran with Jess for the first half hour which as nice. Got a blood nose at the start though..
L achilles felt pretty much totally fine, untual the last 20mins when it got quite sore, especially going up hill...i wanted to run for longer.
L achilles felt pretty much totally fine, untual the last 20mins when it got quite sore, especially going up hill...i wanted to run for longer.
Monday Jun 14, 2010 #
7 AM
Running 25:00 [2]
slept:9.0 shoes: NB cross country shoes
Pre-brecky run to put some tapes out for the Vic sprint event. Left achilles tendon very sore from yesterday, it didnt improve once i warmed up (though it was barely above zero degrees which made it hard to feel warmed up!) so decided not to run anymore in the terrain as i was planning :(
Sunday Jun 13, 2010 #
1 PM
orienteering 1:25:00 [4]
slept:8.0 shoes: Innovate 'roc lite'
Chokem gully long. Where was my head today!? Mind totally wasn't on orienteering, focus very poor, as it often is in this sort of spur gully. Shame.
Wore both ankle braces- mistake. Right ankle is the one which needs support, and seems to have no problems with hte ankle brace but left achilles got sore. I stopped and took the brace off half way round but was still sore.
Wore both ankle braces- mistake. Right ankle is the one which needs support, and seems to have no problems with hte ankle brace but left achilles got sore. I stopped and took the brace off half way round but was still sore.
Saturday Jun 12, 2010 #
Strength 30:00 [1]
core/abs
Friday Jun 11, 2010 #
riding 40:00 [3]
slept:8.0 shoes: Nike Structure Feb 2010
calves still a bit tight.
Wednesday Jun 9, 2010 #
Note
slept:8.0
exam #1 done. training not done. keys still lost so bike still locked at uni, so no commute either. Calves still sore but definately feeling better. had a good stretch.
Tuesday Jun 8, 2010 #
riding (commute) 30:00 [2]
slept:8.0
almost 10 minutes into my ride to uni i realised i didnt have my helmet on..so had to go back for it.
Then when I went to ride home from uni i realised i had left my keys somewhere (hopefully in the library)..so had to get the bus home.
Then when I went to ride home from uni i realised i had left my keys somewhere (hopefully in the library)..so had to get the bus home.
Note
legs REALLY sore, definately don't feel any better after lastnight's run. Hobbling about, going down stairs is easier backwards. Feel worse than after the 4 peaks!
Monday Jun 7, 2010 #
riding (commute) 50:00 [3]
7 PM
Running (recovery) 45:00 [2]
slept:8.0 shoes: Nike Structure Feb 2010
Monday night run from Simon's, up Rathdowne street then a lap of Prinny.
Oh my legs are SOOO SORE after yesterdays run. Hobbling around all day, feel worse than after the Black Hill challenge if that is possible. Though an easy run might help recovery...not sure if that really worked though as walking felt worse after, though running felt better. Pain particuarly in the Calves (not as much quads as I expected).
Stretched a bit.
Oh my legs are SOOO SORE after yesterdays run. Hobbling around all day, feel worse than after the Black Hill challenge if that is possible. Though an easy run might help recovery...not sure if that really worked though as walking felt worse after, though running felt better. Pain particuarly in the Calves (not as much quads as I expected).
Stretched a bit.
Sunday Jun 6, 2010 #
Running race 49:00 [5]
ahr:166 max:174 slept:7.0 shoes: Nike Structure Feb 2010
Vic Mountain race at Ferntree gully. The course was two laps of a 4.2ish km loop. The start was very steep for about 1.3k then flattish, then steep down, flattish and a little rise at the end.
Beautiful forest with mist and some rain :)
Pretty steady on the first hill, running the same pace as another woman, but she got quite far ahead on the downhill- normally I am good on the downs but it was quite slippery. Was all alone on the second lap- the hill was quite a bit slower though I only walked 40steps but the downhill was i think slightly faster the second time. Calves were feeling really tight by the end!
Wanted to do the second lap faster but was about a minute slower I think. Not sure of exact time.
Beautiful forest with mist and some rain :)
Pretty steady on the first hill, running the same pace as another woman, but she got quite far ahead on the downhill- normally I am good on the downs but it was quite slippery. Was all alone on the second lap- the hill was quite a bit slower though I only walked 40steps but the downhill was i think slightly faster the second time. Calves were feeling really tight by the end!
Wanted to do the second lap faster but was about a minute slower I think. Not sure of exact time.
Running 30:00 [2]
shoes: Nike Structure Feb 2010
15mins warm up (needed a good one as the start was so steep)
15mins warm down- calves very tight!
15mins warm down- calves very tight!
Saturday Jun 5, 2010 #
Strength 25:00 [1]
slept:6.0
ooh lazy day, very grey and rainy and i just studied. Should have gone out for a run anyway.
did pilates + some ankles
did pilates + some ankles
Friday Jun 4, 2010 #
Note
slept:8.0 (rest day)
A couple shameless hours dancing (on the bar!!) at reubens bday was as much exercise as I did today. otherwise mostly in pj's studying..
Feeling a bit sore from the gym (esp bum!)
Feeling a bit sore from the gym (esp bum!)
Thursday Jun 3, 2010 #
Running (long hill ints) 19:00 [5]
ahr:166 max:178 slept:8.0 shoes: Nike Structure Feb 2010
'Reubens long Hills' from Bats up to Willsmere.
What a tough but very satisfying session! Thought it might be a bit hard mentally on my own but had my times from last time (29 april) to motivate my pace.
Was expecting to feel a bit tired cos my legs felt tired yesterday, but managed to pull out a good set- my tactic was to start hard then just hold on. Wasn't expecting to keep up the pace of the first one but did :)
4x repeats with 3min rec jog back down (3:30 before the last one)
4:44, 4:45, 4:46, 4:44
HR ave 165-167, max 175-178, recovery hr down to around 130
Last time I did 4:50, 4:45, 4:50, 4:45 for the same set.
What a tough but very satisfying session! Thought it might be a bit hard mentally on my own but had my times from last time (29 april) to motivate my pace.
Was expecting to feel a bit tired cos my legs felt tired yesterday, but managed to pull out a good set- my tactic was to start hard then just hold on. Wasn't expecting to keep up the pace of the first one but did :)
4x repeats with 3min rec jog back down (3:30 before the last one)
4:44, 4:45, 4:46, 4:44
HR ave 165-167, max 175-178, recovery hr down to around 130
Last time I did 4:50, 4:45, 4:50, 4:45 for the same set.
Running warm up/down 41:00 [3]
ahr:149 shoes: Nike Structure Feb 2010
Warm up (18m) and warm down (13m) and recovery back down hill.
A beautiful misty autumn morning, the kind of mist that actually makes you get wet. Such pretty yellow leaves too!
A beautiful misty autumn morning, the kind of mist that actually makes you get wet. Such pretty yellow leaves too!
riding (commute) 50:00 [2]
Strength 30:00 [1]
Got my uni gym membership and had an induction today and got a program written up. So did some stuff including lunges etc with weights, some upper body, some core.
Also stretched and used the itb roller-ouch!!
Also stretched and used the itb roller-ouch!!
Wednesday Jun 2, 2010 #
Running 56:00 [3]
ahr:144 max:159 slept:8.0 shoes: Nike Structure Feb 2010
Ran along the lovely yarra trails. I tried to keep hr a bit higher (150) than my sometimes too easy runs, but ave still quite low. A little tired from lastnights sesh.
Strength 15:00 [1]
some core
4mins on ankle board
4mins on ankle board
Tuesday Jun 1, 2010 #
riding (commute) 50:00 [2]
slept:7.0
Running (1k ints) 19:33 [5] 4.9 km (3:59 / km)
ahr:171 max:180 shoes: Nike Structure Feb 2010
Did intervals around Princess Park after a streesful day at uni (had to teach a class for 4 hours), it was nice to get out!
There are 500m markers around the loop, which I didnt realise before and if I do flat intervals I like to know my pace, so did:
4x 1k with 1min walk rec
3:38 (900m), 3:57, 4:04, 3:59
7min break
2x 500m with 1min walk rec
2:01, 1:54
HR ave 166-174, max 176-180, rec min 140-146
Felt ok, pushed the last few harder to keep the pace. Tried to imagine running 5k at this pace- seemed to be working hard for not such quick times.
There are 500m markers around the loop, which I didnt realise before and if I do flat intervals I like to know my pace, so did:
4x 1k with 1min walk rec
3:38 (900m), 3:57, 4:04, 3:59
7min break
2x 500m with 1min walk rec
2:01, 1:54
HR ave 166-174, max 176-180, rec min 140-146
Felt ok, pushed the last few harder to keep the pace. Tried to imagine running 5k at this pace- seemed to be working hard for not such quick times.
Running warm up/down 32:00 [3]
shoes: Nike Structure Feb 2010
Warm up/down/recovery
Strength 6:00 [1]
3x 1min balance board for each ankle, alternating ankles. Improved by the end, right one is more unco.