Training Log Archive: kezzaIn the 7 days ending Mar 18, 2007:
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Sunday Mar 18, 2007 #
Orienteering race 38:54 [4] *** 6.3 km (6:10 / km) +170m 5:26 / km
ahr:163 spiked:12/15c slept:10.0
state event @ collins creek
ran the red 3 coz i wanted to have a middle distance type race. bit low on number 3 and hesitated a bit in the green at 14 but was heading straight for it so it was all cool. wasted a bit of time crossing the creek before 1. other than that it was pretty good. was reading the map well but compass work could have been better. good to get a clean fast run under the belt before maryborough next week :)
ran the red 3 coz i wanted to have a middle distance type race. bit low on number 3 and hesitated a bit in the green at 14 but was heading straight for it so it was all cool. wasted a bit of time crossing the creek before 1. other than that it was pretty good. was reading the map well but compass work could have been better. good to get a clean fast run under the belt before maryborough next week :)
Saturday Mar 17, 2007 #
Running 1:11:03 [3] 12.0 km (5:55 / km)
ahr:146 max:169 shoes: asics gel GT-2120
saturday morning run from bridgys place. similar route to last time except we came up the ridge track out of the reserve instead of the creek track. bit of rubbing under the arches but apart from that it was an enjoyable run made even better by a swim and breaky afterwards (thanks for the food bridgy!!).
mountain bike 18:00 [3] 6.3 km (2:51 / km)
ride to and from the track via swann rd and the gailey rd round. ~9mins each way
Running intervals (track) 20:50 [4] 4.0 km (5:13 / km)
ahr:160 max:176 shoes: asics gel GT-2120
evening track intervals at the taringa track.
~5min warm up (600m)
10 x 200 with 200 easy jog in between. each lap generally took just under 2mins. kept the ints pretty constant (between 34 and 37 i think). jogged an extra recovery lap between 5 and 6.
400m jog/walk warm down (i havent included warm up or down in the time or distance)
~5min warm up (600m)
10 x 200 with 200 easy jog in between. each lap generally took just under 2mins. kept the ints pretty constant (between 34 and 37 i think). jogged an extra recovery lap between 5 and 6.
400m jog/walk warm down (i havent included warm up or down in the time or distance)
Friday Mar 16, 2007 #
Running (treadmill) 34:00 [3] 7.0 km (4:51 / km)
treadmill run at the gym so i could stop if my leg was giving me trouble. fortunately it went alright. started of slow (6min km) but wound it up 1km/hr after every km (ended up at 16km/hr or 3.45min/km).
mountain bike 1:00:00 [3] 22.5 km (2:40 / km)
shoes: volleys
arvo ride into the city/botanic gardens via bikeway and southbank.been a while since ive been on the bike for a real ride so legs felt a bit gooey to start with but came good
Thursday Mar 15, 2007 #
mountain bike 30:00 [3] 11.5 km (2:37 / km)
shoes: volleys
rode the treadly to uni and home again via swann rd/hawken drv
Note
six days after it happened and my ankle/leg is still pretty swollen and stiff and tender. on the plus side it it has developed a bit of colour from 5cm or so below my ankle bone to about 10 cm up from it. there is some blues and some greens in there but they're all pretty pale and unimpressive. good thing i dont bruise easily.
Running 1:00:00 [2] 11.5 km (5:13 / km)
ahr:144 max:167 shoes: asics gel GT-2120
plan was for a ~11km fast tempo run incl coro drive time trial. got as far as moggil rd before my leg started hurting. seriously considered coming home after about 10 mins but i figured if i came home i wouldnt be able to tell other people to harden the .... up. 'tuffed' it out as far as the start of the bicentennial bikeway but felt really bad (couldnt get the hr up above 160 and i wasnt moving smoothly). did the time trial but it was so slow im not gunna put it up.
Wednesday Mar 14, 2007 #
Gym 1:30:00 [3]
rhr:49 slept:8.0 shoes: volleys
very hard to get moving when i woke up this morning. dunno what the deal was but it took about 3 hours before i could function anything close to normal.
solid coffee and donut (x2) fueled gym sesh in my 4 hour break. 10 min (2.3km) on the rowing machine, ~50 mins on the weights then ~10 mins solid of core stuff then a 3km (17.40) treadmill as a warm down. finished it off with 15mins of stretches but didnt include them coz streches dont count.
solid coffee and donut (x2) fueled gym sesh in my 4 hour break. 10 min (2.3km) on the rowing machine, ~50 mins on the weights then ~10 mins solid of core stuff then a 3km (17.40) treadmill as a warm down. finished it off with 15mins of stretches but didnt include them coz streches dont count.
Tuesday Mar 13, 2007 #
Gym 1:00:00 [3]
rhr:48 slept:7.0 weight:62.2kg
fairly solid pre-uni gym sesh. 10min loosener jog on the treadmill (~1.65km) then 5min (~1.2km) warm up on the rowing machine followed by 45 on the weights.
Running warm up/down 10:00 [3]
shoes: Nike Total 90 III
normal warm up round the clearing followed by a jog along the track to the start doing some distance estimating.
Orienteering (clives) 47:00 [4] *** 5.5 km (8:33 / km)
ahr:157 spiked:16/17c shoes: Nike Total 90 III
map memory course with a compass and pacing to find the first map (nailed the direction but forgot to start counting so had to estimate 350m). was running pretty quickly and smoothly (by gap creek standards anyway). saw mikey b coming out of no 4 (he stuffed it but so did i), caught him by 5 and took the maps at 6. tryed to run each leg by map memory while keeping control flow and speed up which worked well. course took 38mins then another 9 mins collecting the maps at 6, 7, 8 and 9 by map memmory. good session
Monday Mar 12, 2007 #
Running (warm up/down + recoveries) 32:00 [2]
shoes: asics gel GT-2120
warm up from track to the duckponds via the bus stop then a jog round one lap of the course. ~1.5km
4 x 3min slow jog recoveries across the board walk and back
warm down round the course then back to the track with some walking towards the end. ~1.5km
4 x 3min slow jog recoveries across the board walk and back
warm down round the course then back to the track with some walking towards the end. ~1.5km
Running intervals 17:29 [4] 4.86 km (3:36 / km)
ahr:156 max:176 rhr:50 slept:8.0
did julia's "hills interval" loop down near the duckponds. did 5 x 3 loops with as close to 3 min recovery between each as my maths would allow. each set of 3 was just under 1km. times were 3.24, 3.26, 3.30, 3.34, 3.35. good session but i swallowed about a million bugs.
hills loop
p.s. ahr was for the whole session (including recoveries)
hills loop
p.s. ahr was for the whole session (including recoveries)