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Training Log Archive: liv

In the 7 days ending Feb 11:

activity # timemileskm+m
  Run6 3:55:46 20.88 33.6 51
  Cycling3 2:42:00
  Orienteering3 1:01:49 3.73 6.0
  Strength and Conditioning1 15:00
  Total7 7:54:35 24.61 39.6 51

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Sunday Feb 11 #

9 AM

Orienteering (Sprint) 19:47 [4] 3.0 km (6:36 / km)

Mt Barker Sprint the Hills race - Started ok but I wasn't focused, made a 90 degree error at 6 where Em caught up to me. BUT it turned out to be good for my mindset and I think hers too. I really switched on then and had much more fun racing with/against her.
Positive: Planning ahead & control flow. To improve: Race face & pace (by that I mean getting my head in the game from the beginning and pushing myself to run faster where I can)

Run warm up/down 15:00 [3]

7 PM

Run tempo 58:46 [5] 12.0 km (4:54 / km) +51m 4:48 / km
ahr:177

Post work run; planned to do a 10km tempo but was feeling pretty good so I decided to try my best for a 12km TT! I ran along the Torrens into the city, up into North Adelaide & home. NEW PB!
Feeling reasonably pleased because city-bay in Sept was 63:45 without any climb and I know I have had big gaps in my training since nationals, so... yaaass?! (cadence: 161)

Run warm up/down 10:00 [2]

Saturday Feb 10 #

Note
(rest day)

Friday Feb 9 #

Orienteering (Sprint) 17:02 [5] 3.0 km (5:41 / km)

2/3 of the course was a sweaty struggle

Run warm up/down 15:00 [3] 2.0 km (7:30 / km)

Thursday Feb 8 #

Run 1:04:00 [5] 12.0 km (5:20 / km)

Biomechanics study - Session 2:
Same tests as last week. 1st TT was 12:45, 2nd was 14:38
Felt lethargic today but I'm going to partly blame the heat

Cycling (City commute) 30:00 [1]

Wednesday Feb 7 #

Orienteering 25:00 [3]

Sprint training at Glenelg + Mini course

Tuesday Feb 6 #

Run (Morialta ) 58:00 [4] 7.6 km (7:38 / km)

I was late so did 3x1min on the way to the fire-track, but it was super steep so hard to push fast. Then I joined the group for 5x1min hill sprints. Many Australian animals were seen today! The koalas were looking particularly lazy in the heat

Cycling (City commute) 25:00 [2]

Strength and Conditioning 15:00 [3]

Monday Feb 5 #

Run 15:00 [2]

Cycling (City commute ) 25:00 [2]

Cycling 1:22:00 [3]

Ride to Springbank Rd and home later- 47min there, 35min back

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