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Training Log Archive: Bomb

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  Running4 4:51:28 15.22 24.5 450
  Cycling2 2:40:00
  Orienteering1 1:10:00 3.23(21:40) 5.2(13:28)
  Yoga1 1:00:00
  Total6 9:41:28 18.45 29.7 450

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Sunday Jan 29, 2017 #

Cycling 1:40:00 [4]

Mtb at daisy on the demo bike. Giant anthem. We adjusted the suspenseful setup yesterday and it was great today. Heaps of fun and rode really hard.

Orienteering 1:10:00 [3] 5.2 km (13:28 / km)

O training at the spit. Started late and it was super hot. Super tired so just focused on getting the nav right and not cooking myself.


Got woken up from my nap to help cut branches off the tree in the front yard.


Saturday Jan 28, 2017 #

Running 38:00 [3]

run to ashgrove park run. slow. humid.

Running tempo (parkrun) 24:28 [4] 5.0 km (4:54 / km)

hot and humid, and I was tired. would describe the effort as 'tempo-jog'. just couldn't get the legs going.

Breakfast afterwards was great.

Cycling 1:00:00 [2]

Dan got me a demo bike from ftr, so needed to take it for a spin. went down to the skills park at gap creek, then rode back through the single track. had a few goes at adjusting the suspension which was making climbing really hard.
bike is super fun down hills.
also had some wheelie training up and down the driveway. can do about 3m most times now. big improvement.

Thursday Jan 26, 2017 #

Running long 1:50:00 [3] 15.5 km (7:06 / km) +450m 6:12 / km

Long run from Clares, but Clare and Richie were mtbing. the usual loop out to south boundary, with an extra loop up to the coottha ring road. pretty hurty, and felt flat from the start. a gel before the last loop was good, but didn't last long enough. cooked by the end but the pool was great, and cafe Clare does an awesome breakfast.

Wednesday Jan 25, 2017 #

Running intervals 16:00 [5] 4.0 km (4:00 / km)

4 x 1km at green hills reservoir. never run here before, but a few of the running clubs use it - totally flat and closed road. ran with caroline, who ran really well (I don't think I would have pushed as hard without her on my shoulder, and she definitely has a better kick than my poor old legs). time were a bit quicker than expected, so happy with this as a starting point.
3.58, 4.02, 4.01, 3.58. jog back recoveries - 2 to 4 mins.

Running warm up/down 40:00 [2]

warm up, warm down and recoveries. did some drills and stretching stuff on the warm down.

Tuesday Jan 24, 2017 #

Yoga 1:00:00 [1]

different instructor, so much more gentle class. lots of stretching.

Monday Jan 23, 2017 #

Running 1:03:00 [3]

city run. felt pretty flat to start with, but legs got going eventually. guts very unhappy towards the end.

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