Training Log Archive: 007In the 7 days ending Jun 17, 2007:
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Sunday Jun 17, 2007 #
orienteering intervals 26:00 [5]
Ran 5 sprint intervals at Aberfoyle Hub (1:4000).
800-1.1km long.
4:54, 4:30, 4:20, 6:33, 4:23
Really good fast thinking needed which i did well (mostly..). Ran them all hard and didnt feel too much slower in the last ones.
800-1.1km long.
4:54, 4:30, 4:20, 6:33, 4:23
Really good fast thinking needed which i did well (mostly..). Ran them all hard and didnt feel too much slower in the last ones.
Running warm up/down 35:00 [3]
15 warm up.
20 mins collecting tapes/ wdown.
20 mins collecting tapes/ wdown.
Saturday Jun 16, 2007 #
Running tempo (3k tt) 12:01 [5] 3.0 km (4:00 / km)
ahr:174 max:183
Ran 3k time trial after my exam on the harriers charcoal track. Was a bit scary in the dark by myself..
Felt really good starting and warming up but couldnt speed up at the end.
PB=11:43
Felt really good starting and warming up but couldnt speed up at the end.
PB=11:43
Running intervals 8:00 [4]
Ran 4x 1min hard, 1min easy. After the 3k.
Running warm up/down 20:00 [2]
Strength 15:00 [1]
Friday Jun 15, 2007 #
riding 1:33:00 [3]
Rode on wind trainer after dark cos i put it off all day. Had some music which kept me going hard.
Thursday Jun 14, 2007 #
Running long 1:33:00 [3]
ahr:152 max:165 slept:9.0
Easyish but not slow long run up the hills.. Montacute rd- eagletrack- blackhill- ghostgully-- plus lots of scenic detours.
Not sure how far (14ish k) but there was 505m of climb according to my watch.
Legs felt good (loving my new shoes.), running well.. love long runs!
Not sure how far (14ish k) but there was 505m of climb according to my watch.
Legs felt good (loving my new shoes.), running well.. love long runs!
Wednesday Jun 13, 2007 #
Running hills 50:00 [4]
ahr:153 max:176 slept:10.5
Moderate run around to northern black hill, including 8 hard hill surges:
2min steep, 1min mod, 1:30 mod, 1:15 steep, 3min gentle, 1mod, 1 steepterrain, 1 sprintable.
Legs felt pretty good, and i felt very springy!
2min steep, 1min mod, 1:30 mod, 1:15 steep, 3min gentle, 1mod, 1 steepterrain, 1 sprintable.
Legs felt pretty good, and i felt very springy!
Strength 30:00 [1]
core and strength, inc physio leg ex after run.
Tuesday Jun 12, 2007 #
Note
slept:9.0 (rest day)
Rest, stretching etc. A bit sore on outside of lower legs up from ankles because of the terrain running,usually get that after lots of rough terrain.
Felt like i was getting a cold but think its gone.
Felt like i was getting a cold but think its gone.
Monday Jun 11, 2007 #
orienteering race (Kooyoora) 33:30 [4] 4.7 km (7:08 / km)
ahr:161 max:177 slept:7.0
Started as part of the Lawford chasing start; i had 20 sec to catch up on 3 others on my course, so started pretty fast..
Planned to do my own thing navigation wise, but the whole way i was really running a bit hurriedly and messing around in the controll circle, unlike the other days. Lost about 1 min towards the end and than a few 30secs.
Shouldnt have let myself run so fast into the controll circle and just take the time to get it right.
About 3 mins behind geoff lawford, shouldve been myuch closer at the speed i ran.
Planned to do my own thing navigation wise, but the whole way i was really running a bit hurriedly and messing around in the controll circle, unlike the other days. Lost about 1 min towards the end and than a few 30secs.
Shouldnt have let myself run so fast into the controll circle and just take the time to get it right.
About 3 mins behind geoff lawford, shouldve been myuch closer at the speed i ran.
Running warm up/down 25:00 [2]
10min warm up.
15 warm down, felt good after the race so ran a bit more to loosen up for the long drive home.
Leg not really a problem today, maybe noticed it a bit warming up and once during the race i could feel below the side of my knee.
15 warm down, felt good after the race so ran a bit more to loosen up for the long drive home.
Leg not really a problem today, maybe noticed it a bit warming up and once during the race i could feel below the side of my knee.