Training Log Archive: 007In the 7 days ending Feb 5, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Feb 5, 2012 #
riding 20:00 [1]
Running long 1:27:00 [2]
ahr:131 max:159 slept:11.0
With Jas at Macedon. From the cafe up up up some tracks we didnt know then down... Lovely cool rain after a crazy hot windy morning.
Pretty easy pace
Legs felt good
Pretty easy pace
Legs felt good
Saturday Feb 4, 2012 #
riding 30:00 [1]
slept:4.5
easy cruise to/from the tan for run
Running race 35:11 [5] 8.0 km (4:24 / km)
ahr:162 max:169
Vic Road Runners Tan TT (two laps of the tan with a bit extra to make each lap 4km). Wow, I'm slow.. but I suppose I really haven't done much fast running for a while and the aim was just to get some hard running/racing practice, which I got.
Start was slow because of starting behind many people, but had a few people around to chase. Enjoyed the hill. I'm not sure how much more I could have pushed myself but I think I need to get fitter so I have somewhere to push myself to...
Fist lap- 17:21 hr160/169
Seond- 17:50 hr162/168
Start was slow because of starting behind many people, but had a few people around to chase. Enjoyed the hill. I'm not sure how much more I could have pushed myself but I think I need to get fitter so I have somewhere to push myself to...
Fist lap- 17:21 hr160/169
Seond- 17:50 hr162/168
Running warm up/down 23:00 [3]
15mins warm up with some higher intensity. Early morning start (7.30) meant small breakfast=hungry
8mins warm down. Left knee stiffened up/ aching a bit. I'm assuming ITB tightening up as I cool down? I only notice it at the end of run when going easier. Will do more vicious ITB rolling (gotta work on my pain threshold!) and keep an eye on it. Will see physio/massage if starts popping up more before the end of the run.
8mins warm down. Left knee stiffened up/ aching a bit. I'm assuming ITB tightening up as I cool down? I only notice it at the end of run when going easier. Will do more vicious ITB rolling (gotta work on my pain threshold!) and keep an eye on it. Will see physio/massage if starts popping up more before the end of the run.
Friday Feb 3, 2012 #
riding 26:00 [2]
slept:7.5 (rest day)
To Footscray office early morning to pick up work car.
riding 20:00 [1]
to/from bike shop to drop off for repairs
Thursday Feb 2, 2012 #
riding (to work) 28:00 [2]
slept:7.0
riding (from work) 29:00 [3]
riding 30:00 [1]
Cruisy ride to/from Yarra for run.
Running (Warm up/down) 24:30 [3]
At Yarra bend park for terrain run.
16mins warm up- legs feeling a bit tight and sluggish to start off with- with stretching after 10mins
8mins warm down- tired
16mins warm up- legs feeling a bit tight and sluggish to start off with- with stretching after 10mins
8mins warm down- tired
orienteering tempo (Yarra Terrain loop) 56:14 [4]
ahr:157 max:164
Found a terrain loop drawn on an old Yarra Bend map which I followed (not sure if it is the old MFR one Bruce does I'll have to check, if so that was a bloody slow 7k's..)
A little tired but loved it- charging through rugged terrain is what I love about orienteering (oh and the map reading..) and this was a tough loop with little rest for the legs. Maybe a shorter loop would be better for intensity though.
HR seems low, not sure if that is because I'm unfit or tired or maybe its not really low for 50mins... still getting used to having watch and HRM back working!
A few navigational blips and pauses, shouldn't be hard to be faster next time?
A little tired but loved it- charging through rugged terrain is what I love about orienteering (oh and the map reading..) and this was a tough loop with little rest for the legs. Maybe a shorter loop would be better for intensity though.
HR seems low, not sure if that is because I'm unfit or tired or maybe its not really low for 50mins... still getting used to having watch and HRM back working!
A few navigational blips and pauses, shouldn't be hard to be faster next time?
Wednesday Feb 1, 2012 #
riding 26:00 [2]
slept:8.0
tail wind scoot to work! must investigate the source of the popcorn smell i always smell in kensington...
riding 34:00 [2]
Home from work with extra distance through royal park/zoo to avoid traffic lights and frustrating roads. Hiccups for 5th time in the day while riding was rather disconcerting!
Running 21:00 [3]
ahr:144
warm up for rugby with some sprints on flat grass/ legs a little tired to start with but warmed up well.
Running (sprints) 4:00 [5]
max:161
12x 20secs with 20-30secs recovery before rugby.
random ball sports 35:00 [3]
ahr:147 max:174
We WON!!! First time ever. We played a fierce game because it was very close (7-8). Ilka and I both got tries (double points for being girls) which was great. It felt good to out run a girl then dodge a boy to get over the line, though I ran about 10metres past it in my excitement!
Max HR higher than anything I have done recently...
Max HR higher than anything I have done recently...
Running 27:00 [3]
ahr:144
Warm down after rugby including hill ints with recovery run back down. Felt ok but left knee a little stiff in last 5mins again. Iced, stretch and keep it moving.. Will go to stretching class tomorrow after running.
Running (hill sprints) 6:00 [5]
max:168
6x Hill sprints in thick squishy grass- good for lifting legs and at same trying hard to keep good cadence (80-90). 80secs recovery down, striding out.
Tuesday Jan 31, 2012 #
riding (to wowrk) 27:00 [2]
riding (home) 29:00 [2]
killer headwind!
Running (easyish longish) 1:11:00 [3]
ahr:134 max:155 slept:8.5
Was going to go the Yarra to do a terrain tempo run but felt a bit tired so headed out for a run round Royal Park with Ilks at nice easy chatting pace. Felt good, left knee a little stiff feeling in the last 10mins.
Strength 8:00 [1]
had a bit of a stretch, itb rolling and some lower leg massage
then quick strength- glutes, core
then quick strength- glutes, core
Monday Jan 30, 2012 #
riding (commute) 27:00 [2]
to work. tired straight off the overnight bus from adeliade
riding (commute) 28:00 [2]
home from work
Strength 12:00 [1]
Spent 50mins stretching then only a bit of strenght work. need to do a little bit each day