Training Log Archive: 007In the 7 days ending Jun 10, 2007:
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Sunday Jun 10, 2007 #
orienteering race (kooyoora long) 1:11:00 [4] 7.8 km (9:06 / km)
ahr:165 max:175 slept:8.0
Was concentrating better than yesterday (mostly) but sort of set out without usual specific race goals.
Felt like a good run (except 11) because i was spiking the controlls and reading the controll detail really well, but i actually lost lots of bits of time going through rock and green, and wobbling on legs. Need to look ahead with compass.
No 11 was a 4 min error. Undiciplined in the last 100m and got gaught up in green, didnt pick myself out fast enough and kept struggling alot further than i had to.Got distracted by people.
Geoff Lawford was 64 mins.
Felt like a good run (except 11) because i was spiking the controlls and reading the controll detail really well, but i actually lost lots of bits of time going through rock and green, and wobbling on legs. Need to look ahead with compass.
No 11 was a 4 min error. Undiciplined in the last 100m and got gaught up in green, didnt pick myself out fast enough and kept struggling alot further than i had to.Got distracted by people.
Geoff Lawford was 64 mins.
Running warm up/down 10:00 [2]
warm up. i thingk leg felt ok, no pain in left shin which is what i was hoping for, maybe just the usual in rhle to start(below outside knee)
riding warm up/down 15:00 [2]
Testing out warming down on a wind trainer. Was good to be able to sit down..
Saturday Jun 9, 2007 #
orienteering race (korong spur) 59:30 [4] 4.8 km (12:24 / km)
Started out quite well, spiking the first 10 controlls easily and only losing a bit of time to bad RC through rock/green. Then i was slightly off on 11, coming down the hill without compass, and because i wasnt concentrating very well/getting a bit slack, it took me 7 mins to relocate. I wasted all this time running back up the hill and back down the wrong way, a number of times before pulling myself together. I think it was because i really wasn't being careful after the rest had gone so well.
Lost more time later on and more again being sloppy.
Wasnt concentrating very well the whole way. Needed to focus o certain things better before i went out.
Also, legs felt tired.
Lost more time later on and more again being sloppy.
Wasnt concentrating very well the whole way. Needed to focus o certain things better before i went out.
Also, legs felt tired.
Running warm up/down 20:00 [2]
10 before and 10 after.
Thursday Jun 7, 2007 #
swimming 25:00 [3]
around pool running
water running 24:00 [3]
2 sets of 12x 30sec and 6x 60sec.
felling a bit tired and was hard to push it.
felling a bit tired and was hard to push it.
Wednesday Jun 6, 2007 #
Running intervals 32:00 [4]
slept:10.0
10x 200m hard, 200 ez
The hard 200m was on the slightly uphill slope of the oval which made it a bit harder.
Finished off with 2x 400m (88sec)
The hard 200m was on the slightly uphill slope of the oval which made it a bit harder.
Finished off with 2x 400m (88sec)
Running warm up/down 30:00 [3]
10 mins before and 20 after intervals.
Felt good after the intervals so had a bitof a longer warmdown.
Leg started of sore but after 10-15 mins it was fine.
Sore spot left shin still
Felt good after the intervals so had a bitof a longer warmdown.
Leg started of sore but after 10-15 mins it was fine.
Sore spot left shin still
Tuesday Jun 5, 2007 #
riding 1:10:00 [3]
slept:10.0
Instead of run.
Flat and fast in the suburbs, with some sprints. Procrastinated all day so i ran out of daylight.
Flat and fast in the suburbs, with some sprints. Procrastinated all day so i ran out of daylight.
Running 5:00 [2]
Failed attempt at intervals.. my r leg was sorerer than usual with some pain on the inside too.
L shin sore too, so decided not to run.
L shin sore too, so decided not to run.
Monday Jun 4, 2007 #
riding 55:00 [3]
slept:10.0
Between the rain stopping and my Geo exam, i couldnt quite get to the top of nrton summit as i planned. Rode almost to the top then back down..most unsatisfying