Training Log Archive: emjem92

run from macedon station up road/track to the bottom of the track leading up to mt macedon cross

1 stop for water on way, knew there was a lot more to come so stayed steady

so steep!
walked two sections - one about 50m and another about 100m. If there was more than 4 steps in a row then I walked up them because they were slightly too tall

easy run afterwards along from mt macedon cross to camels hump

was going to walk down from the top to the station, got myself and iced coffee and nice bit of rocky road and walked down.

realised halfway down I was not going to make the train
RAN
missed the train by 4minutes, made me sad.

palaver.
I'm about 3km into the ride and see this thing I think is a leaf in the middle of the bike lane. So I don't bother to swerve around it and it turns out to be a massive rock. I'm going downhill and realise I have a puncture because my back wheels all over the place...
Walk back towards home thinking I can either walk 4km to the event via the main road or try and fathom public transport routes. Thankfully 500m from my house there was a bike shop I'd not seen before. Got an inner tube and changed my old one. (First time I've had to deal with a puncture all by myself!!!! took my like 10minutes with no tools...)
Continued to cycle along gardiners creek trail with slightly more urgency than usual and found the orienteering area without getting lost yay!

went really well except for number 4.
It was a levels thing and I was on the wrong level, figured it out, didn't see the steps further on to go down so went back on myself and round. Person who started behind me caught me up so think I lost about 30seconds total.
Ran hard for the rest of it and unfortunately stayed with this girl, I hate running with other people during sprints.
Control 16->17 was a hill climb
Came 7th total (at time of finishing), really tried very hard here
Control 18->19 was a sprint leg
Came 26th (same as most other controls position wise) I did try I'm just not very fast haha

corridor exercise - this was so hard, think some bits like the out of bounds made it even more so...there was definitely a few routes that were closed off because of building work but I'm sure that was the route we were supposed to take. It was good though, got the hang of it towards the end after I slowed down and just concentrated (except the area I had gone wrong on my real course - messed that up in training as well!)

Then just a 1km course on zoomed in map which was fine - tried to maintain a good flow through controls

I didn't time this but I reckon 45mins is about right

cycle home

tried to step it up from Monday in terms of speed and put in 2 efforts in the middle and end
calves and feet feeling a bit tight but I suspect this is from zero leg room (do not fly with tigerair - even I struggled with lack of leg room) and wearing flipflops

tried to engage my core as much as possible instead of using my arms - it was pretty hard work sometimes but it was also awesome...

we were on the water for about 90mins but I reckon we only spent 30mins doing serious paddling in total

Intensity 5 just isn't high enough.
My body hurts and I'm tired and I loved it...

Either alternated running sprints and drills with a partner (1 in gloves and the other in mitts then swop) including upper cuts, straight, hooks and knees.
OR plank/mountain climbers and same drills.
Drills were either done for 40seconds or 50 hits and plank/mountain climbers were done for 30seconds, the run was any distance from full length of a basketball pitch to a width.

Probably going to be feeling it tomorrow on the plane...

chilled out run, didn't time it, approx. 30mins
starting to feel more comfortable when running, not such an alien movement and my legs have stopped hurting so much

warm up
medicine ball throw where you have to do 10m sprints into position in order to catch in time from two other people (like you make up 2 sides of a square by running and you pass diagonally and they pass horizontally), my partners were the instructor so she didn't have the running role and a pregnant lady. so guess who got to be full time runner...
10 jumping squats over a mat then 10 core exercise (I didn't understand the core exercise) repeat repeat
weird exercise like downward facing dog but you have to bend your arms and lower your head 40secs
standing one legged squat 40secs
dynamic press-ups 40secs
standing one legged squat 40secs
run to other side of field and back (I WON)
repeat exercises again for same time
jog round field perimeter
repeat exercises again for same time
run for 2minutes
10 jumping squats sideways over a mat then 10 core exercise repeat repeat
side lunge 40secs
plank up to squat position (this was not okay) 40secs
side lunge 40secs
tricep press-ups (didn't get it)

anwen would probably not be proud of my circuits effort but at least its a start