Training Archive: Fat RatIn the 7 days ending 2008-04-13:
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| M | T | W | H | F | S | S | |||||||||
Sunday Apr 13 | ||
| Orienteering race (ACT State League) 1:00:38 [5]*** 9.5 km (6:23 / km) +200m 5:46 / km | |
| spiked:12/17c shoes: Brooks Adrenaline ASR | ||
| The Sandhills
Really good course on a great area. Was quite fun really. Tried to race hard which was kinda funny when after only 7 min, on my way to the 2nd control I felt like I was in a world of pain. Went out with purpose to concentrate on control exits, which I accomplished really well. Pity that you have to orienteer the whole leg. Actually pretty happy with how I ran despite probably making 8min total of mistakes. Fatigue played a big factor but it was a really good learning experience since I have varely orienteered in over 6 months now. Think a few decent runs aren't too far away, but a few lessons to learn. RobW blitzed around in 52min, he passed me during my biggest mistake (about 3 min) then ran with him in sight for about 3 controls before he disappeared in the distance, gradual like. | ||
| Run warm up/down 11:00 [1] | |
| shoes: Brooks Adrenaline ASR | ||
| warm-up only | ||
Saturday Apr 12 | ||
| Run 1:36:00 [3]+770m | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Wanted to get out to do some orienteering today but it didnt happen.
Went out to Mt Corree instead. Had a nice run up and down but wasnt feeling the best. Kept a reasonable time though. It's a nice run, even though the base is all screwed up do to the fires. | ||
Thursday Apr 10 | ||
| Run intervals 20:00 [5] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| 18 x Boardwalk intervals in Bicentennial Park
Felt pretty good and its nice to run flat out sometimes, even if it is twisting and turning around the boardwalks. Its actually really fun. I did a lot of interval work before I went to China a few years ago for PWT. Unfortunately of course I dislocated a shoulder half way through the first race and never got to race one properly. But I was really fit and fast at the time. So maybe I can get there again. The intervals work like this: Path A out (roughly 24sec) Path A back Path B out (roughly 11 sec) Path B back Path A out and back (~50s) Path B out and back then I repeat the sequence 2 more times. I start each interval on the minute (so recovery is typically 35-48s) except for after Path A out and back when I give myself an extra minute. Time 1 Time 2nd set Time 3rd set 25.6 24.5 23.8 25.2 24.2 24.1 11.4 10.3 10.2 11.0 10.3 10.2 52.6 50.2 50.0 23.3 22.6 22.4 faster because you get more and more confident with the twisting course | ||
| C • spikes? 14 | ||
| Run warm up/down 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| Cycling (commute) 1:20:00 [3]36 km (2:13 / km) | |
| shoes: Felt 70 | ||
Wednesday Apr 9 | ||
| Cycling (commute) 1:20:00 [3]3600 km (1 / km) | |
| shoes: Felt 70 | ||
| Sebba will be somewhat amused that I received my first flat on this bike ever. A quick change with the tube I patched for him on the weekend and it was all good. | ||
| C • 7 | ||
Tuesday Apr 8 | ||
| Cycling (commute) 1:16:00 [3]36 km (2:07 / km) | |
| shoes: Felt 70 | ||
| tired, wet | ||
| Run intervals 20:00 [5] | |
| shoes: Brooks Racer ST | ||
| Whale Rock Intervals - up to Scout Hall
Thought the 20min power nap before this session was going to kill it, and i felt absolutely shit for most of it. I did have a bird shit on my shoulder less than a minute in to the run which also made me think this is going to be a really bad run, or i should go buy a lotto ticket which is much needed right now. But kept an honest effort trying to keep pushing all the time and ended up pretty happy with the session. Times were quite average compared to 2 weeks ago but i did do more and i fully expected to feel tired after last weeks training. First proper session of done in about 6 months though. ended up with the feeling at the end where you are all drawn and exhausted. Now just need to keep it happening on a weekly basis. recov ~ 2'45 - 8 x ints 2'06 2'08 2'10 2'08 2'09 2'10 2'08 2'07 | ||
| Run warm up/down 42:00 [2] | |
| shoes: Brooks Racer ST | ||
Monday Apr 7 | ||
| Run 33:00 [2] | |
| shoes: Brooks Trance | ||
| easy jog. felt better as I went, but at the start it felt like extra heavy cement had filled my legs.
late run, but luckily Mace made sure it didnt rain for me :) | ||