Training Log Archive: 007In the 31 days ending Dec 31, 2015:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||
Monday Dec 28, 2015 #
Note
(injured)
Strength 20:00 [0]
Knee sometimes even grumbly even doing bending without weight.
Sunday Dec 27, 2015 #
Strength 15:00 [0]
Saturday Dec 26, 2015 #
walking 3:00:00 [0]
(injured)
Thursday Dec 24, 2015 #
Running 1:15:50 11.5 km (6:36 / km) +380m 5:40 / km
shoes: Nike Lunarglide Pink
stretch/yoga 10:00 [0]
Wednesday Dec 23, 2015 #
Note
Tuesday Dec 22, 2015 #
Strength 20:00 [1]
(injured)
Knee still twinging a bit, couldn't run for the train.
stretch/yoga 40:00 [0]
Monday Dec 21, 2015 #
Strength 25:00 [0]
(injured)
Sunday Dec 20, 2015 #
stretch/yoga 10:00 [0]
(injured)
Knee not happy.
Strength 3:00 [0]
Saturday Dec 19, 2015 #
Note
Lower calves were tight at the end of the day, need to make them more resilient.
Running warm up/down 11:20 [3] 2.19 km (5:11 / km) +3m 5:08 / km
shoes: Inov8 XTalon red
orienteering tempo 12:43 [5] 2.37 km (5:22 / km) +28m 5:04 / km
shoes: Inov8 XTalon red
Started with a pairs start sprint. I didn't always take enough time to find the best route (eg 4-5) in the complex area, and got a bit flustered with the ramps leaving 5.
http://doma.orienteering.asn.au/show_map.php?user=...
Running warm up/down 2:00 [1] 0.3 km (6:39 / km) +1m 6:32 / km
orienteering 7:54 [5] 1.51 km (5:14 / km) +2m 5:12 / km
In hindsight 1-2 could have been better out to the right- look for smooth lines. 9-10 was too slow cutting through the garden, better to stick to the track s, or maybe even out to the left?
http://doma.orienteering.asn.au/show_map.php?user=...
Running warm up/down 12:05 [2] 1.98 km (6:07 / km) +4m 6:03 / km
Running warm up/down 7:08 [2] 1.18 km (6:01 / km) +45m 5:04 / km
shoes: Roc lite #3
orienteering tempo 4:38 [4] 0.51 km (9:07 / km) +7m 8:32 / km
Running warm up/down 12:31 [3] 1.92 km (6:31 / km) +92m 5:16 / km
orienteering tempo 35:51 [4] 5.25 km (6:50 / km) +134m 6:03 / km
shoes: Roc lite #3
http://doma.orienteering.asn.au/show_map.php?user=...
Running 3:01 [0] 0.42 km (7:10 / km) +18m 5:54 / km
Note
(injured)
I should have skipped the afternoon training.
Friday Dec 18, 2015 #
Strength 39:00 0.14 km (4:36:36 / km)
ahr:90 max:134
Before running did the excercises with equipment.
After run did 6 mins of balancing and hopping on bosu ball.
Then my plank challenge, up to 1.5mins.
Running 41:07 6.25 km (6:35 / km) +180m 5:45 / km
ahr:142 max:157 shoes: Asics DS Trainer
stretch/yoga 10:00 [0]
Thursday Dec 17, 2015 #
Note
(sick)
Wednesday Dec 16, 2015 #
orienteering 1:02:00 7.29 km (8:30 / km) +394m 6:42 / km
shoes: Roc lite #3
One stupid mistake on 10 where I was off on compass and didn't have an attk plan (better approach from the left). Otherwise I was happy and read the details mostly well. A bit unfocussed (10-11 just ran off without any plan).
Map w route
2Drerun
(my GPS was totally dodgy, but at least works for the long leg RC 16-17 if you click on the map there)
Running warm up/down 3:44 [3] 0.68 km (5:29 / km)
Monday Dec 14, 2015 #
Strength 20:00 [0]
Sunday Dec 13, 2015 #
Strength 20:00 [0]
stretch/yoga 5:00 [0]
Running 18:00 [0] 3.0 km (6:00 / km)
Running race 41:45 10.0 km (4:11 / km) +44m 4:05 / km
shoes: Adistar esm purple
Again not very high expectations for speed but succesfully enjoyed it and pushed pretty hard.
I started maybe a bit easy and there were quite a few slow patches in the crowd, but was quite consistant and ramped it up at the end. Knee twinged a couple of times going down a little hill, but luckily it was otherwise ok.
The last actual 10km race I remember was Sandown in 2010 (43.40) so I'm calling this a PB to be improved on. (dubious that it was exactly 10k, garmin only said 9.4 and I don't think I was that fast.. but it gives me a more ambitious time to beat)
I'm also happy with the way I feel about these runs- I used to hate them whereas now they seem to fly by and I enjoy it regardless of my performance.
https://www.datasport.com/live/?racenr=17192&m=rl&...
Saturday Dec 12, 2015 #
Strength 1:00 [0]
Running 29:00 [0] 3.75 km (7:44 / km) +160m 6:23 / km
shoes: Nike Lunarglide Pink
Thursday Dec 10, 2015 #
Note
Went ice skating in the evening.
Wednesday Dec 9, 2015 #
Note
(sick)
Tuesday Dec 8, 2015 #
Note
(sick)
Strength 1:00 [0]
Monday Dec 7, 2015 #
Note
(sick)
And sore muscles ;)
Strength 1:00 [0]
Sunday Dec 6, 2015 #
Strength 15:00 [0]
slept:7.0
Running warm up/down 17:26 2.74 km (6:22 / km)
ahr:139 max:159 shoes: Asics DS Trainer
Running race 23:10 5.36 km (4:19 / km) +1m 4:19 / km
ahr:168 max:179 shoes: Asics DS Trainer
The sharp pain in my knee went a fe dasy ago, so I was happy to be able to run. My goal tonight was to enjoy it, and I really did. The run is 4 loops around the town, passing through the spectator area 8 times which kept motivation up as I had some friends egging me on. I pushed hard from the beginning and was happy with the effort and my finish sprint ;)
43sec slower than last year, but in comparison to the amount of training I have done not too bad.
Last year
Results
Friday Dec 4, 2015 #
Strength 1:00 [0]
Thursday Dec 3, 2015 #
Strength 10:00 [0]
Wednesday Dec 2, 2015 #
Strength 10:00 [0]
Running 10:00
ahr:157 max:162
riding 31:43
ahr:149 max:166
Tuesday Dec 1, 2015 #
water running 30:00
(injured)
swimming 5:00 [1]
Strength 20:00 [0]