Training Log Archive: fenryIn the 7 days ending Aug 28, 2011:
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Sunday Aug 28, 2011 #
Note
Had an intense morning watching the city to surf, congratulations to craig and rachel on the marathon, and oscar on the half. I think i made the right decision not to race, i need to wait to get fast enough to be at the front to avoid the claustrophobia. After a few easy days my knees are feeling a bit better, so i look forward to getting back into training, with nationals only ~5 weeks away.
Friday Aug 26, 2011 #
Note
slept:8.0 (injured) (rest day)
Decided to take today off to rest up my knee after a couple of hard days. back into it tomorrow i think with no O this w/e
Thursday Aug 25, 2011 #
Cycling intervals (Hills) 19:10 [4] 11.0 km (34.4 kph) +300m
Hill intervals along the side of Lake Monger. First morning session in ages, i see why now. 10x1.1k in 1:55 efforts, then recovery until 3min.
Cycling warm up/down 8:40 [2] 4.0 km (27.7 kph)
Short ride to and from Lake Monger
Wednesday Aug 24, 2011 #
Running race 2:15 [5] 0.8 km (2:49 / km)
School athletics 800. Won this one, ran ok considering no training for this distance, knees were really sore though.
Running race 1:05 [5] 0.4 km (2:42 / km)
400. Came 3rd, just lacking speed against people a couple of heads taller than me. Winner did some ridiculous time like 52
Running race 1:00 [4]
couple of sprints (100 and relay 100). took them pretty easy for my knee. not sure of my time, outside the top 3.
Running warm up/down 10:00 [2]
shorter-than-i-should-have warm up
Note
(injured)
Strength and Conditioning (Core Strength and Arms) 30:00 [3]
Monday Aug 22, 2011 #
Running 18:00 [2] 4.0 km (4:30 / km)
Easy run, to the park, in between intervals and home. Knees are pretty sore now, but were fine during training so not too concerned.
Running intervals 2:30 [4] 1.0 km (2:30 / km)
Short fast intervals around the park, 2x(200, 100, 200) in 30 sec and 15 sec, but one way is a bit uphill and the other downhill so a couple seconds variance.