Training Log Archive: 007

2x sprint courses with Jas at Damascus college, missed from the training camp before NOL last weekend.
First was route choice- good reminder to look at leg backwards for approach!
Second course short legs, direction change.
Good fun except legs pretty tired from yesty and running in spikes on pavement not much fun.

5mins before and 5mins after sprint. Wow some sore muscles (from yesterdays long run or strength?) which I hardly knew existed! (inside quads)

Creswick goldmining. Jas's course. Quite slow in places because of lots of detail and being sure of control sites without tapes, good to practice being slow though!

2nd course on Creswick. Bit faster, using compass more. Found the map a bit strange in places but maybe was trying to read too much detail.

Long run from Belgrave station through Emerald, Cockatoo and almost to Gembrook before my sis picked me up. Ran at harder pace than usual for a long run. Nice bits of climb which i pushed, not really steep though. Stopped in Emerald and Cockatoo for refreshments.
Snazzy new shoes arrived, felt good!
Glorious autumn day, just like running through the adelaide hills but with fern trees!

core and glutes. avoided legs because they felt tired from run.

Easy morning run with map.

25+15+20 to work/office/home

Awesome! Set out after dark, because of finishing work stupidly late, and ran intervals at the aths track where there are at least lights. Loved running in the pouring rain and wild wind, feeling particuarly hardcore because there was a mens soccer team sheltering under the gym verandah ;) but had to cut the session short after a massive flash of lightning cut out all the power which scared the hell out of me and I skeltered for home...
Decreasing length track ints:
1000m 3:48 hr166/174 3mins rec hr125
1000m 3:46 hr167/175 2mins rec hr121
800m 3:01 hr164/176 2mins rec hr127
800m 3:01 hr166/179 1min rec hr139
400m 1:25 hr166/179
(missed 400-200-200-200 to finish with)
Legs felt a bit heavy (maybe the shoes filled with water?) but I tried to focus on driving them forward and 'flying' rather then plodding.
HR the highest I have seen since I started using the HRM again this year, not sure if that is good or bad, maybe means I am pushing harder!

C • HR spike? 2

16mins warm up with some drills.
Rec between ints (walking/lying in the puddle that was the track)
9mins cool down.
Felt left food a tiny bit warming down- sort of heel/achilles on in-side. Not really worried about it though, iced later.

will do 10mins everyday till easter...

6mins to rugby- felt very tired and heavy legs perhaps from the heat
15mins run home- felt better running after though strange twinging in left foot/ankle
C'mon new shoes...

bit of a sad last game. we only had 5 players but got a few ring-ins so it was a scratch match. Short game because we started late and it got too dark. I felt a bit feeble and was mostly hangin on the wings, bit did get a try.
Left ankle/foot a bit sore, just certain positions caused twinge. dont remember twisting it over the weekend?

C • Football 3

to/from work and to/from jas's
hardly had a minute of time to myself today!

Bullangarook (Balt Camp map) compass training , accurate bearings over very vague terrain to track junctions etc to build my compass confidence :)
Came out about 3m from one track junction after 1k compass! Next time would like to use steeper terrain and point features, and get faster at compass running.

C • Precision 2

10mins warm up 6mins warm down