Training Archive: ShepIn the 7 days ending 2007-03-18:
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| M | T | W | H | F | S | S | |||||||||
Sunday Mar 18 | ||
| Foot Running long 2:19:00 [3]30 km (4:38 / km) | |
| ahr:140 max:158 shoes: Asics 1110 | ||
| Pretty solid and flat cruise on trails around Majura etc with hoggster and jules. | ||
Saturday Mar 17 | ||
| Foot Running warm up/down 48:00 [3]8.6 km (5:35 / km) | |
| shoes: Nike Structure something | ||
| 23mins warm up, recovery between efforts and 17mins warm down. | ||
| Orienteering tempo 45:00 [4]9.8 km (4:36 / km) | |
| shoes: Nike Structure something | ||
| 2 x short orienteering courses: 22.30 (ave hr 168/max 174) on ANU, 9mins jog up to CSIRO then 22mins (ave hr 164/max 174) on Black Mtn. Jules was running too but smashed me on the 2nd effort. I had a big stack too and smashed my left hand and compass.
Max EPOC 187ml/kg VO2 Max 45ml.kg/min Max Training Effect 4.0 Interestingly both courses were 4.5km on the map. My FRWD unit says i ran 5.35km in ANU and 4.5km on Black Mtn - you cant run the straight line in a university sprint course! | ||
Friday Mar 16 | ||
| Foot Running 42 [3] | |
| shoes: Nike Zoom Elite 2 | ||
| 26 mins warm up, recovery between ints and 11 mins warm down. | ||
| Foot Running intervals 20:00 [4]5 km (4:00 / km) | |
| shoes: Nike Zoom Elite 2 | ||
| 10 x 2mins @ 5km pace with 30secs jog recovery, on mtb trails on Bruce Ridge. Ave hr (max): 160 (168), 167(171), 170 (174), 160 (175), 171 (174), 172 (176), 170 (174), 173 (176), 173 (177) and 173 (178). In a lot of cases the recovery ave hr was a high as in the interval...
Max EPOC 154mk/kg VO2 Max 49ml/kg/min Max Training Effect 3.7 Thats the highest VO2max i've seen with my FRWD unit. | ||
Thursday Mar 15 | ||
| Foot Running (run of the mill) 45:00 [3] | |
| ahr:128 max:144 shoes: Nike Structure something | ||
| Easy recovery run on trails on Mt Ainslie. First luch-time run in a while, still warm but nothing like it was during the summer... prong was incredibly impressive. | ||
| C • still warm 2 | ||
Wednesday Mar 14 | ||
| Foot Running long 2:00:00 [3] | |
| ahr:129 max:161 shoes: Asics 1110 | ||
| Easy long run with bwisbey & jules on trails around Bruce Ridge, Black Mtn and Greenhills (with a bit on cyclepath around the lake from the zoo to Rani Rd). pretty cool morning, nice to be out running. would have been nicer to be on the bike and stop for a coffee but. | ||
| C • Candyman 5 | ||
Tuesday Mar 13 | ||
| Foot Running warm up/down 39:00 [3]7 km (5:34 / km) | |
| shoes: Nike Zoom Elite 2 | ||
| 20mins warm up, recovery between ints and 15mins warm down. | ||
| Foot Running tempo 24:00 [4]6.5 km (3:42 / km) | |
| shoes: Nike Zoom Elite 2 | ||
| 3 x 8mins at tempo pace with 2mins jog recovery, with bwisbey on grass, trails and cyclepaths around Southwell Park and Dickson Ovals. HR was pretty low again, maybe a bit tired but the legs felt ok. What a classic session.
Max EPOC 118ml/kg VO2 Max 46ml/kg Max Training Effect 3.3 | ||
| C • Ukraine 6 | ||
Monday Mar 12 | ||
| Strength & Conditioning (Weights) 1:00:00 [3] | |
| At the ACTAS Gime. | ||
| Foot Running (Recovery) 50:00 [3] | |
| ahr:132 max:153 shoes: Asics 1110 | ||
| Cruise around O'Connor and Bruce Ridge, ran most of it with greenmonster. | ||