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Training Log Archive: 007

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running24 22:01:00
  riding3 5:07:00
  Strength9 2:40:00
  water running2 1:33:00
  stretch/yoga1 1:00:00
  running drills/plyo5 50:00
  orienteering1 35:00
  swimming1 30:00
  Total28 34:16:00
  [1-5]27 30:56:00
averages - sleep:7

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Tuesday Dec 31, 2013 #

riding (MTB) 2:15:00 intensity: (1:11:00 @1) + (30:00 @2) + (30:00 @3) + (4:00 @4)

MTB at Ansteys Hill with Kay. Legs feeing a bit tired.

Monday Dec 30, 2013 #

Note
(rest day)

Sunday Dec 29, 2013 #

Running long 2:02:00 intensity: (7:00 @1) + (15:00 @2) + (57:00 @3) + (43:00 @4)
ahr:148 max:165 shoes: Asics GT 2000

Long Run from Lauren's with Lauren, Simon, Zara, Jenny, John and Callum (dog). Found some really cool trails Sturt Gorge way. Simon, Lauren and Zara kindly ran the last 30mins extra with me to get to 2 hours.

Saturday Dec 28, 2013 #

Running 48:00 intensity: (15:00 @1) + (17:00 @2) + (12:00 @3) + (4:00 @4)
shoes: Asics GT 2000

wadmore etc incl. 10x 30sec speed with 90sec rec jog. hot morning, not able to push that hard.

Strength 30:00 [0]

Friday Dec 27, 2013 #

Running 45:00 intensity: (8:00 @1) + (12:00 @2) + (22:00 @3) + (3:00 @4)
ahr:140 max:157

Wadmore with some faster laps around the oval in the dark.

Thursday Dec 26, 2013 #

9 AM

Running 1:19:00 intensity: (11:00 @1) + (15:00 @2) + (45:00 @3) + (8:00 @4)
ahr:142 max:158 slept:7.0 shoes: Asics GT 2000

Up Montacute Rd to the Church, which is a longer, less steep hill than usual, which I could run a bit faster. Then over Black Hill and down the Quarry Track, taking it a bit harder. Felt pretty good and wasn't plodding.
9 PM

Running 20:00 intensity: (10:00 @1) + (7:00 @2) + (1:00 @3) + (2:00 @4)
ahr:139 max:165 shoes: Asics GT 2000

Down to Fox's Oval for drills. Felt good, not like I had already run in the morning, though knees a little sensitive. Ran home fast because it was dark and windy!

running drills/plyo 10:00 [3]
shoes: Asics GT 2000

Drills/Plyo.
Incl. 10x powerful frog jump (very tiring on legs, will build up to more sets)
30x fast sideways hop
Skipping, usual drills

Tuesday Dec 24, 2013 #

Strength 40:00 [0]

Running 20:00 intensity: (11:00 @1) + (7:00 @2) + (2:00 @3)
shoes: Asics GT 2000

felt yuk

running drills/plyo 10:00 intensity: (7:00 @3) + (3:00 @4)
shoes: Nike Lunarglide black

Drills, Plyo (jumping, hopping)

Monday Dec 23, 2013 #

Running 23:00 intensity: (5:00 @1) + (12:00 @2) + (6:00 @3)
shoes: Nike Lunarglide black

Sunday Dec 22, 2013 #

running drills/plyo 10:00 intensity: (5:00 @3) + (5:00 @4)
shoes: Asics GT 2000

drills on the oval with my sis for company

Running 28:00 intensity: (17:00 @1) + (10:00 @2) + (1:00 @3)
ahr:133 max:159 shoes: Asics GT 2000

evening run with the drills, pretty easy pace. not what I had planned but I unexpectedly drank raaather too much last night and was in a very poor state today.
this weeks training has failed on a few fronts, but will have a good week next week before heading to tassie in new year :)
C • When do you go to Tas? 3

Saturday Dec 21, 2013 #

Running long 1:55:00 intensity: (49:00 @1) + (43:00 @2) + (22:00 @3) + (1:00 @4)
ahr:131 max:155 shoes: Asics GT 2000

Up black hill and about on the ridges north. Steady not hard, HR didn't go up much even on the hills. Still quite warm but with an awesome wind blowing up the top and amazing views- I will miss these lovely hills of home every day I am not here!
Bit tired towards the end (should take more sustenance than just water on next long run) and had a bit of a headache most of the way.

Friday Dec 20, 2013 #

Running 1:13:00 intensity: (59:00 @1) + (12:00 @2) + (2:00 @3)
ahr:120 max:143 shoes: Asics GT 2000

Got up at 5 today and had a cold shower fully clothed before running to try and beat the heat, but still felt pretty sluggish after a hot night. At least yesterdays headache was gone.
Ran at a slow jog, HR very low the whole time, despite some hills, but i couldn't really go harder without overheating! Felt like a lot of heat radiating from the suburbs but there was a coolish breeze in ghost tree gully.

Thursday Dec 19, 2013 #

Running 25:00 [1]
ahr:110 max:139 shoes: Asics GT 2000

struggling already at 6am..
43.4 degrees today!!!!!!!
C • distraction 3

Wednesday Dec 18, 2013 #

Running 25:00 [2]
ahr:131 max:148 shoes: Asics GT 2000

got of the overnight bus from melbourne early in the morning, was already scorching hot so just a short run. planned to do another run in the evening but had lots to do with the garden and animals and it was still so hot. 43 degrees tomorrow, hell!

Tuesday Dec 17, 2013 #

water running 50:00 intensity: (21:00 @1) + (11:00 @2) + (17:00 @3) + (1:00 @4)

Pool running intervals.
10x 30sec with 30rec
10x 45sec with 15rec
5x 60sec with 15rec
5x 30sec with 15rec
Worked hard but difficult to get HR up in the pool. Liked the 45sec set the best. Alternated technique a bit- high knees, bum kicks, straight legs, no arms, super fast cadence etc

Monday Dec 16, 2013 #

Running 45:00 intensity: (10:00 @1) + (10:00 @2) + (13:00 @3) + (12:00 @4)
shoes: Asics GT 2000

MFR run from kew, around the Yarra river. Big crew, some hills and awesome lasagne and dessert cooked by ezy.

Sunday Dec 15, 2013 #

Running long 1:43:00 intensity: (42:00 @1) + (18:00 @2) + (18:00 @3) + (25:00 @4)
shoes: Asics GT 2000

Run up Mt Difficult with jas and todd. Very rough and rocky, beautiful views from the top!

Strength (Rock climbing) 20:00 [1]

2 x 20m climbs in summerday valley, easy enough for me to climb without too many problems. Heaps of fun :)

Saturday Dec 14, 2013 #

Running 1:04:00 intensity: (21:00 @1) + (16:00 @2) + (16:00 @3) + (10:00 @4) + (1:00 @5)
shoes: Asics GT 2000

Flat along a creek then a few mins steep up stairs then back down. Amazing swim in the bottom of a waterfall after- natural spa bubbles!

Friday Dec 13, 2013 #

Running 30:00 intensity: (8:00 @1) + (11:00 @2) + (11:00 @3)
shoes: Asics GT 2000

Flat run from my sisters, starting easy and slowly increasing but not hard. Focus on flat running form.

Strength 10:00 [0]

Thursday Dec 12, 2013 #

Running 40:00 intensity: (15:00 @1) + (11:00 @2) + (10:00 @3) + (4:00 @4)
ahr:137 max:255 shoes: Asics GT 2000

Nice easy warm up (legs feeling a bit tired at first, especially on hills) then 5x1min surges around Wadmore trails
10x 30sec surges on oval (speed pcik up, focus on running form and quick legs)
then 10mins drills, then v easy jog home

running drills/plyo 10:00 intensity: (7:00 @3) + (3:00 @4)

running drills
legs a little lacking bounce after yesterday but ok..

Wednesday Dec 11, 2013 #

Running long 1:47:00 intensity: (21:00 @1) + (26:00 @2) + (46:00 @3) + (14:00 @4)
ahr:141 max:163 shoes: Asics GT 2000

Long run from home to Morialta (up Hogans Hill) up centre track to Moores rd and down past the vines.
Wasn't pushing the pace particuarly and it hardly felt long because it was so beautiful. Getting a little tired (or hungry) in the last 15mins.

riding (Mountain Bike) 2:07:00 intensity: (1:02:00 @1) + (27:00 @2) + (35:00 @3) + (3:00 @4)
ahr:130 max:161

MTB at Fox creek with Kay. My first time riding there, was really fun with heaps of nice single track which manages to disguise the big hills and none of it was too hard.

Strength 10:00 [0]

10mins leg wake up excercises before run

Sunday Dec 8, 2013 #

Running long 1:21:00 intensity: (6:00 @1) + (11:00 @2) + (45:00 @3) + (19:00 @4)
ahr:147 shoes: Asics GT 2000

Bridgewater run with Arrows crew. Felt pretty tired/seedy after a late night so was happy to take it easy in the heat.

Saturday Dec 7, 2013 #

running drills/plyo 10:00 intensity: (6:00 @3) + (4:00 @4)

Running 33:00 intensity: (17:00 @1) + (12:00 @2) + (4:00 @3)
ahr:135 max:165 shoes: Asics GT 2000

easyish run with drills

Strength 10:00 [0]

leg strenght before run

stretch/yoga 1:00:00 [0]

yoga class

Friday Dec 6, 2013 #

Running warm up/down 15:00 intensity: (5:00 @1) + (7:00 @2) + (3:00 @3)
ahr:133 max:146 shoes: Asics GT 2000

5mins warm up, 10mins warm down

orienteering tempo 35:00 intensity: (1:00 @1) + (1:00 @2) + (7:00 @3) + (26:00 @4)
shoes: Asics GT 2000

Park/street O around Penfolds/Magill. I missed out on a long course map so did the scatter (17 controls out of 20, 2 were compulsory). Quite hilly.

riding 45:00 intensity: (36:00 @1) + (9:00 @2)
ahr:120 max:146

to/from event

Strength 10:00 [0]

glutes core

Thursday Dec 5, 2013 #

9 AM

Running 47:00 intensity: (11:00 @1) + (10:00 @2) + (19:00 @3) + (7:00 @4)
ahr:140 max:160 shoes: Asics GT 2000

Wildflower garden, moderate pace with some surges up the hills. L foot a little sore bu much better, bruised still but lump has gone down.

Strength 20:00 [0]

10mins before (leg warm up excercises) and 10mins after (core/abs) the run.

Wednesday Dec 4, 2013 #

swimming 30:00 intensity: (8:00 @1) + (18:00 @2) + (4:00 @3)
ahr:134 max:147

650m before + 500m after pool running
did some bits of just kicking to get my legs going.

water running 43:00 intensity: (13:00 @1) + (6:00 @2) + (17:00 @3) + (7:00 @4)

Pool running intervals, without floatation.
1-2-3-4-5-4-3-2-1-'30-'30 with 1 min recovery
in the second half i had trouble keeping the intensity up, as much a mental exercise as physical!

Tuesday Dec 3, 2013 #

Strength 10:00 [0]

dropped something sharply on my foot and was rather painfully bruised. tested it out at morialta run but only lasted a few steps.

Monday Dec 2, 2013 #

Running 56:00 intensity: (14:00 @1) + (16:00 @2) + (20:00 @3) + (6:00 @4)
ahr:140 max:160 shoes: Asics GT 2000

run with Elin from Hallet cove to Brighton along the top of the clifs (and lots of stairs). great swimming and fish and chips after :)

Sunday Dec 1, 2013 #

Running long 1:17:00 intensity: (8:00 @1) + (7:00 @2) + (22:00 @3) + (39:00 @4) + (1:00 @5)
ahr:150 max:178 shoes: Asics GT 2000

Bridgewater run with the Arrows, running more like tempo pace on the way back.

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