Training Archive: candymanIn the 7 days ending 2006-07-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| M | T | W | H | F | S | S | |||||||||
Sunday Jul 30 | ||
| Running 1:15:00 [2] 15 km (5:00 / km) +120m 4:48 / km | |
| shoes: Brooks Adrenaline ASR | ||
| Run with Jase before the Canberra Times Fun Run Training Program. Ran from Canberra Girls Grammar Boat shed to the dam wall and then down by the zoo, ran along the river until the crossing point near the RSPCA and then back on the Weston Creek bike path. | ||
| Running (Canberra Times) 45:00 [2] 8 km (5:38 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Warm-up, drills and then 3 x 3mins with 2 mins jog recovery, followed by a cool down. | ||
Saturday Jul 29 | ||
| Running 25:00 [2] 5 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Morning run with Sarah Salmon from the AIS track around Bruce Ridge, checked out both of the new underpasses for the GDE. | ||
| Orienteering warm up/down 30:00 [2] **** 4 km (7:30 / km) | |
| ahr:140 max:166 shoes: Silva K120 | ||
| Sparrow hill, warm up, and then longer cooldown after i piked on the last few controls | ||
| Orienteering intervals 1:00:00 [4] **** 8 km (7:30 / km) +250m 6:29 / km | |
| ahr:161 max:181 shoes: Silva K120 | ||
| Orienteering Intervals at Sparrow Hill with Fatrat. First section was control picking and then a normal course at the end. Really good training, had a lot of fun and was really challenging. | ||
Friday Jul 28 | ||
| Gym 1:00:00 [1] | |
| shoes: Nike Zoom Elite | ||
| been absorbing gym training pretty well, was pretty worried that I was going to get sore but has been good. | ||
Thursday Jul 27 | ||
| Running warm up/down (Fitsense Coaching) 25:00 [1] 4 km (6:15 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm-up, drills and cool-down with the Fitsense Group. They did a 4km time trial while I took it easy, the first time everybody finished within 20 minutes.... must have a good coach! | ||
| Running warm up/down 34:00 [2] 7 km (4:51 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up and cool down at the ovals near the Mint. | ||
| Running intervals (fartlek) 16:00 [5] 4 km (4:00 / km) | |
| shoes: Nike Zoom Elite | ||
| 16 x 30s hard 30s easy
Seemed pretty easy for the first 4 minutes then..... managed to keep pushing though but don't think I maintained the same pace. Just really concentrated on trying to hold form and keep turning over quickly while I was really hurting. | ||
Wednesday Jul 26 | ||
| Running warm up/down (CTFRTP) 40:00 [1] 6 km (6:40 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up, drills and cool down. | ||
| Running intervals (CTFRTP) 12:00 [3] 2.6 km (4:37 / km) | |
| shoes: Nike Zoom Elite | ||
| 4 minutes solid, 4 minutes easy, 4 minutes solid from Acton Ferry terminal towards Commonwealth park. | ||
Tuesday Jul 25 | ||
| Running 30:00 [2] 6 km (5:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Easy run with Kel from the AIS track around Bruce Ridge. | ||
| Running warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up and cool down for hills with Andy, Nat, Pippa, Jase and Stace. From Nat n Andys to Jases, around Aranda ovals and to dog shit hill. | ||
| Running hills 23:16 [5] 4.5 km (5:10 / km) | |
| shoes: Nike Zoom Elite | ||
| 8 x dog shit hill
hill recovery 1'24 1'44 1'17 1'36 1'14 1'27 1'12 1'25 1'13 1'26 1'10 1'32 1'09 1'37 1'08 Was getting tough after 6 and then Andy started a couple of seconds in front of me for the last two and it got really tough! Really happy with the session, if I can keep three solid sessions every week i will be in great shape for Nationals. | ||
Monday Jul 24 | ||
| Running warm up/down (Fitsense Coaching) 30:00 [1] 4 km (7:30 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up, drills and cool down with Fitsense Group. | ||
| Running intervals (Fitsense Coaching) 18:00 [3] 4 km (4:30 / km) | |
| shoes: Nike Zoom Elite | ||
| Pyramid session,
1 min hard 2 min hard 3 min hard 3 min hard 2 min hard 1 min hard with 60 seconds recovery between each effort | ||
| Gym 50:00 [1] | |
| shoes: Nike Zoom Elite | ||
| Got my own program now, lots of fun learning new exercises! | ||