Training Log Archive: fletchIn the 7 days ending Apr 6, 2008:
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Sunday Apr 6, 2008 #
Orienteering race (Kalamunda) 51:50 [4] *** 5.4 km (9:36 / km)
spiked:3/12c
First run in my O shoes for probably 18 months. Hmmm.
No warm-up, no cool down, as I only jst arrived in time for rego and joined the family picnic straight after finishing.
Trying to run faster than I can navigate. Hopefully the map reading will catch up a bit if I keep doing it semi-regularly. Made mistakes on about 9/12 controls. None of them huge, but they certainly added up. Thick and step at times, but good to finally be back out in the bush.
Not much in the way of traininig hours this weekend, but have exercised 8 or the last 9 days and i has been a really nice change to get a bit more running in this week, even if there's still no long runs to write about. Felt weak on the hills and generally not running fit today, which was a little diappointing, but not unexpected.
No warm-up, no cool down, as I only jst arrived in time for rego and joined the family picnic straight after finishing.
Trying to run faster than I can navigate. Hopefully the map reading will catch up a bit if I keep doing it semi-regularly. Made mistakes on about 9/12 controls. None of them huge, but they certainly added up. Thick and step at times, but good to finally be back out in the bush.
Not much in the way of traininig hours this weekend, but have exercised 8 or the last 9 days and i has been a really nice change to get a bit more running in this week, even if there's still no long runs to write about. Felt weak on the hills and generally not running fit today, which was a little diappointing, but not unexpected.
Saturday Apr 5, 2008 #
run warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Nike Equalon
W/U and run throughs before sprint race. No cool down. Probably a bad idea...
Orienteering race (Murdoch Uni Sprint) 16:25 [5] 3.5 km (4:41 / km)
shoes: Nike Equalon
Physically much better than last week, but navigation was woeful. Lots of small mistkes, particularly bad on the first one, where I got most of the way there before I had a clud what I was doing. Just not switched on mentally and trying to run too fast. Pete 14:11, Rob about 15:15. Think I came in 3rd, but Craig and tRicky didn't run.
Friday Apr 4, 2008 #
cycle (commute) 59:42 [3] 29.22 km (2:03 / km)
shoes: Avanti Blade
Fairly standard ride to school. Warmer than the last couple. Wish I hadn't eaten breakfast before I started. Legs starting to feel the effects of a solid week of training and back is getting pretty stiff. Will need a good stretching session this evening. Better get out the foam roller.
cycle (commute) 55:24 [3] 29.3 km (1:53 / km)
shoes: Avanti Blade
Ride home. Felt strong, pushed pretty hard. Stuck it in top gear down most of the hills and kept pushing a bit. Surprised how much difference it made to the time.
paddle 1:33:35 [3] 13.5 km (6:56 / km)
shoes: Lavender Endorfinn
Evening paddle on a glassy river with Pete. Power station to narrows on the city side, crossed over to south perth side and paddled back. Steady without pushing too hard. Back a little stiff from the increased cycling last week.
Thursday Apr 3, 2008 #
run 1:00:54 [3] 12.0 km (5:05 / km)
shoes: Nike Equalon
Slow, steady run from school, out to Quinns beach, then north along the coast till the road veered inland. A bit thru the dunes tracks, which was the only slightly fun bit of the run and then back again. Foot noticeably sore by the end.
Wednesday Apr 2, 2008 #
cycle (commute) 59:00 [3] 29.2 km (2:01 / km)
shoes: Avanti Blade
I love my new wheels. They don't creak and groan with every revolution. Fairly easy ride into work. No obvious residual tiredness or soreness from yesterday. Mucst be healthy again :)
cycle (commute) 1:00:00 [3] 29.3 km (2:03 / km)
shoes: Avanti Blade
Ride home again. Felt good. Pushed quite a bit harder than this morning. Breeze not strong, but far from helpful. Now ridden my bike three times without it breaking. Yay!
Tuesday Apr 1, 2008 #
run hills (SAS Sandhill) 11:10 [5] 2.5 km (4:28 / km)
shoes: Nike Equalon
3,3,2 up, recover down (1:25-1:40), 3 minutes between sets
Essentially the same session as last week. One extra at the end. After last week's disaster and the days it took me to recover, I thought I'd run a little more conservatively and focus on trying to keep a long stride as far up the hill as possible.
Times stayed better than last week, but probably due to yesterday's rain firming up the sand a bit. On the bright side I have felt normal again since the weekend for the first time in about 3 weeks and actually have a little bit of energy. Seem to have shaken whatever bug it was, and training motivation has increased massively.
1:22 (1:31), 1:25 (1:31), 1:25 (4:30)
1:19 (1:31), 1:26 (1:36), 1:29 (4:30)
1:22 (1:40), 1:22
(Recoveries in brackets)
Essentially the same session as last week. One extra at the end. After last week's disaster and the days it took me to recover, I thought I'd run a little more conservatively and focus on trying to keep a long stride as far up the hill as possible.
Times stayed better than last week, but probably due to yesterday's rain firming up the sand a bit. On the bright side I have felt normal again since the weekend for the first time in about 3 weeks and actually have a little bit of energy. Seem to have shaken whatever bug it was, and training motivation has increased massively.
1:22 (1:31), 1:25 (1:31), 1:25 (4:30)
1:19 (1:31), 1:26 (1:36), 1:29 (4:30)
1:22 (1:40), 1:22
(Recoveries in brackets)
run warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Nike Equalon
Warm-up, Short Cooldown, recoveries down hill.
Still a bit light headed after rep 7 and 8, but actually managed a bit if a jog back down the hill and to do a cool down.
Still a bit light headed after rep 7 and 8, but actually managed a bit if a jog back down the hill and to do a cool down.