Training Log Archive: emjem92In the 7 days ending Nov 29, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Nov 29, 2015 #
run warm up/down 15:00 [3]
actually did a warm up and warm down
warm up - lap steady, 5 x short sprints, side steps, bit of stretching of calves, retied shoelaces, high knees, heel flicks
warm down - lap steady and stretches
warm up - lap steady, 5 x short sprints, side steps, bit of stretching of calves, retied shoelaces, high knees, heel flicks
warm down - lap steady and stretches
10 AM
cycling 1:30:00 [2] 22.3 km (4:02 / km) +187m 3:52 / km
very easy after yesterday, legs feel okay
first 5km had a lot of traffic lights and lots of right turns where I used the crossings, last 5km was all pavement and lots of pedestrians dodging so pretty slow
first 5km had a lot of traffic lights and lots of right turns where I used the crossings, last 5km was all pavement and lots of pedestrians dodging so pretty slow
11 AM
sprint-o race 18:03 [5] *** 2.8 km (6:27 / km)
spiked:20/21c
I am actually happy with every route I took, even when I sat down at the end and checked everything. Thought I carried out decisions pretty quickly, really concentrated, ran hard...yeah pretty happy with the time.
small things: no. 9, stopped for about 1 second just before the control because I was worried about the levels and wanted to check where control would be (or or down) turns out it was on the edge of building - could have checked descriptions for this
13->14 hugged the south side of the building (staying as close to purple line as possible) instead of round the tracks - this wasn't great underfoot but probably didn't lose any time as it was the shorter route.
no. 17 doubted my route when it was fine
small things: no. 9, stopped for about 1 second just before the control because I was worried about the levels and wanted to check where control would be (or or down) turns out it was on the edge of building - could have checked descriptions for this
13->14 hugged the south side of the building (staying as close to purple line as possible) instead of round the tracks - this wasn't great underfoot but probably didn't lose any time as it was the shorter route.
no. 17 doubted my route when it was fine
12 PM
cycling 1:30:00 [2] 23.0 km (3:55 / km) +126m 3:49 / km
ride home, still feeling okay even on the killer hill near the end
Saturday Nov 28, 2015 #
10 AM
cycling warm up/down 2:00:00 [3] 32.0 km (3:45 / km) +217m 3:38 / km
ride to the event
so got a bit lost, I was about 200m from the park entrance, had written in my notes to turn right but the sign said left. I was at a really busy area with lots of freeways in different directions and traffic lights so I assumed this was like an official diversion to avoid the fast traffic and get to the park safely
it was not
I went a long way in the wrong direction, got some lunch though, spent about 30mins deciding I had to head back to this point and go the other way... :)
so got a bit lost, I was about 200m from the park entrance, had written in my notes to turn right but the sign said left. I was at a really busy area with lots of freeways in different directions and traffic lights so I assumed this was like an official diversion to avoid the fast traffic and get to the park safely
it was not
I went a long way in the wrong direction, got some lunch though, spent about 30mins deciding I had to head back to this point and go the other way... :)
1 PM
cycling warm up/down 30:00 [3] 8.34 km (3:36 / km) +53m 3:29 / km
to the event in the right direction
2 PM
sprint-o race 29:51 [4] *** 3.4 km (8:47 / km)
spiked:18/25c
that was terrible.
no. 2 missed a really good route choice due to folding of map and BOTH my shoelaces untied so had to stop (why did I not check this before I started, where was my brain???)
went to no. 8 before no. 7. argh
no. 9 went left through children's picnic party whatever instead of right round green area which was much quicker even without the added obstacle of the party
no. 10 absolute pot luck after I couldn't figure out which path I was on
no.12 too far right...what did I even bring a compass for?
no 15 - 16 sprint leg yeah no sprinting occurred here
no 17-18 hill leg at least I didn't walk at any point, even through the rocky bits at the top, my only proud moment on the course
went to no. 21 before no. 20. arghhhhhh
no. 25 slightly too far left but at this point I was not quite in it to win it.
no. 2 missed a really good route choice due to folding of map and BOTH my shoelaces untied so had to stop (why did I not check this before I started, where was my brain???)
went to no. 8 before no. 7. argh
no. 9 went left through children's picnic party whatever instead of right round green area which was much quicker even without the added obstacle of the party
no. 10 absolute pot luck after I couldn't figure out which path I was on
no.12 too far right...what did I even bring a compass for?
no 15 - 16 sprint leg yeah no sprinting occurred here
no 17-18 hill leg at least I didn't walk at any point, even through the rocky bits at the top, my only proud moment on the course
went to no. 21 before no. 20. arghhhhhh
no. 25 slightly too far left but at this point I was not quite in it to win it.
4 PM
cycling warm up/down 2:00:00 [3] 32.0 km (3:45 / km) +240m 3:37 / km
ride home
legs feeling pretty tired today
legs feeling pretty tired today
Friday Nov 27, 2015 #
10 AM
run 26:00 [4] 5.0 km (5:12 / km) +40m 5:00 / km
usual 5km trying to lengthen the stride on the flat sections towards the end...feeling comfortable now after the first 1km. Going to step up the distance for normal runs and maybe use this loop for speedwork training
1 PM
cycling 30:00 [3] 11.0 km (2:44 / km) +48m 2:40 / km
easy into town following the yarra
3 PM
cycling 32:00 [3] 11.0 km (2:55 / km) +92m 2:48 / km
easy back home
Wednesday Nov 25, 2015 #
5 PM
run warm up/down 15:00 [2] 2.3 km (6:31 / km)
to training
6 PM
orienteering 1:00:00 [3]
feeling I was lacking a bit of oomph today - probably due to my self induced carb coma
2 exercises
route memory of a course with 2 controls on one side and next 2 controls on other side, got caught out by the wall right at the finish
run 400m with controls, have to draw controls on maps at end of lap for 4 maps. final running lap at end. 15/16 correct with incorrect one on a nearby boulder.
2 exercises
route memory of a course with 2 controls on one side and next 2 controls on other side, got caught out by the wall right at the finish
run 400m with controls, have to draw controls on maps at end of lap for 4 maps. final running lap at end. 15/16 correct with incorrect one on a nearby boulder.
7 PM
run 13:00 [2] 1.84 km (7:04 / km) +37m 6:25 / km
run halfway home then walked it off
Tuesday Nov 24, 2015 #
6 AM
boxing 1:00:00 [5]
Monday Nov 23, 2015 #
HIIT 1:00:00 [5]
the burpees pushed this up to a definite intensity 5
eurghhhh burpees
eurghhhh burpees