Training Log Archive: 007In the 7 days ending Jun 20, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
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 :(