Training Archive: candymanIn the 7 days ending 2006-08-06:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| M | T | W | H | F | S | S | ||||||||||
Sunday Aug 6 | ||
| Running (Canberra Times) 55:00 [2] 8 km (6:52 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Warm up, drills, 2 x 1min and 3 x 3min efforts with 2min recovery, and cool down. All from the Canberra Girls Grammar Boat Shed. Ran mostly around Yarralumla Oval on a 1km circuit with a tiny hill. | ||
| Running long 1:12:00 [3] 16 km (4:30 / km) +345m 4:04 / km | |
| shoes: Brooks Adrenaline ASR | ||
| Ran from Farrer along the ridge to Isaacs Ridge out and around the North end and then over the top, eventually to Wanniasa Hills and around the outside of them eventually to end up in Monash for a Roast Dinner!
Had Gorillaz, Faithless and the Captain as my only companions, although the Captain only came along for the last 10 minutes - no blood. | ||
Saturday Aug 5 | ||
| Running warm up/down 37:00 [2] 7 km (5:17 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Run home from the Runners Shop and then after dropping off extra clothing immediately on to Farrer Ridge for Fartlek. About 10 minutes cool down from Farrer Ridge back home. | ||
| Running intervals (Fartlek) 20:00 [5] 5 km (4:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| 70 seconds hard, 30 seconds easy x 12 around Farrer Ridge, had a really good mix of uphill, downhill and undulating. Felt like I was running pretty well and was definitely pushing pretty hard as I would have struggled to finish the last effort if it hadn't been partly downhill! Another three good sessions next week and I am going to be super pleased with a really solid block of training and an easier week heading towards the QLD NOLs. | ||
Friday Aug 4 | ||
| Gym 1:00:00 [2] | |
| shoes: Brooks Adrenaline ASR | ||
| Pushing up the weights a bit now that I have been at the gym for two weeks. Went hard on my leg press and feeling it now. | ||
| C • over 11 hours G! getting into ... 2 | ||
| Running 28:00 [1] 5 km (5:36 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Running around Farrer looking for good hills for Tuesday night. Found a ripper, lucky cause soon after that Kel started whinging that she had to race tomorrow so we couldn't do much more exploring. | ||
Thursday Aug 3 | ||
| Running warm up/down (Fitsense Coaching) 25:00 [1] 4 km (6:15 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| warm up drills and cooldown from Acton Ferry Terminal | ||
| Running hills (Fitsense Coaching) 20:00 [3] 4 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Hills at Commonwealth park, one longer and flatter, one really short and steep. I was completely rooted from the last two days of training, will rest this afternoon and do my next session on Saturday. | ||
Wednesday Aug 2 | ||
| Running warm up/down (CTFRTP) 27:00 [1] 4 km (6:45 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Warm up, drills and cool down for session from Acton Ferry Terminal. Ran towards Commonwealth Park. Felt okay considering how hard last nights session was! | ||
| Running intervals (CTFRTP) 18:00 [3] 3.6 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| 2 x 5 minutes with 4 minutes recovery, really impressed with how hard the group pushed the efforts, will good to see how they go as the sessions pick up next week! | ||
| C • goal setting 3 | ||
| Running warm up/down 35:00 [1] 4 km (8:45 / km) | |
| shoes: Nike Zoom Elite | ||
| Warmup, cooldown and recoveries for night orienteering intervals. | ||
| Orienteering intervals (Night) 40:00 [5] 10 km (4:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Chasing Greenir around Wednesday Night Orienteering Intervals. Started off at the Yellow House and ran through Oconnor, Lyneham, Nth Lyneham, Downer, Hackett, Dickson touring orienteering/runners ex and current houses. | ||
Tuesday Aug 1 | ||
| Running warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: Nike Zoom Elite | ||
| Mostly running but also some drills and fast run throughs. Around the AIS track and Bruce Ridge with Kelly and Sarah. | ||
| Running warm up/down 34:00 [2] 7 km (4:51 / km) | |
| shoes: Nike Zoom Elite | ||
| Warm up and cool down for dog shit hill, from Nat and Andy's with them. | ||
| Running hills 20:00 [5] 4 km (5:00 / km) | |
| shoes: Nike Zoom Elite | ||
| 8 by Dog Shit Hill, the first 6 with Andy.
Effort recovery 1'12 1'31 1'14 1'25 1'11 1'26 1'11 1'26 1'12 1'28 1'10 1'29 1'15 1'39 1'13 After the 5th I was feeling like I wanted to slow down so I concentrated (apparently a bit too hard) on keeping up the pace and really paid for it on the 7th and 8th. I pushed hard the whole way though which i was really happy with, numbers 7 and 8 really, really hurt! | ||
Monday Jul 31 | ||
| Running warm up/down (Fitsense Coaching) 25:00 [1] 4 km (6:15 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Normal warm-up anmd drills. Must be training hard because I struggled to keep up on the warm-up! Thats a good sign! | ||
| Running intervals (Fitsense Coaching) 20:00 [3] 4.5 km (4:27 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Monna Fartlek from Acton Ferry terminal and down around the National Museum, really worked the group hard on the way back and they did great! | ||
| Gym 1:00:00 [1] | |
| shoes: Brooks Adrenaline ASR | ||
| Normal Monday session, but added extra weight or extra reps for all the exercises. Definitely feeling stronger already, best part is how much more stable I feel around my knees - I want to go back to Halden and try again in a few more weeks! | ||