Training Archive: ShepIn the 7 days ending 2007-04-01:
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| M | T | W | H | F | S | S | ||||||||
Sunday Apr 1 | ||
| Foot Running (Recovery) 30:00 [1] | |
| ahr:122 max:134 shoes: Asics 1110 | ||
| Easy run around North Lyneham Ridge. | ||
| Cycling (MTB) 1:00:00 [2] | |
| shoes: SH-M120B | ||
| Easy cruise over to Majura to watch XC race, then rolled back into dicko for coffee at deli karl marx. | ||
Saturday Mar 31 | ||
| Foot Running warm up/down 34:30 [3]6.5 km (5:18 / km) | |
| shoes: Nike Zoom Elite 2 | ||
| Foot Running intervals 23:30 [4]6.3 km (3:44 / km) | |
| shoes: Nike Zoom Elite 2 | ||
| 16 x 1min with 30secs jog recovery around lake ginninderra with bwisbey. time and distance is including the recovery.
Max EPOC 102ml/kg VO2 Max 50ml/kg/min Max Training Effect 3.2 new highest VO2 Max with my FRWD unit. | ||
Friday Mar 30 | ||
| Cycling (Road) (tour de pete) 1:47:00 [2]55 km (1:57 / km) | |
| ahr:124 max:163 shoes: SH-R130S | ||
| Usual ride, usual bunch. Pretty nippy tis morn but, and windy as. Caffe Molinari at Deli Karl Marxo was well worth it. The stragglers went to Sphagnum Boglia, the rift is opening. | ||
Thursday Mar 29 | ||
| Orienteering 1:27:00 [3]14.5 km (6:00 / km) +400m 5:16 / km | |
| ahr:147 max:178 shoes: Nike Structure something | ||
| Steady session at Sparrow Hill with jules, craney and martin the norwegian. Running together but with 3 short control picking exercises in the middle with 15secs start interval. Pace got pretty high at the end with the 2 competitive little f*ckers (craney & jules) racing home...
Max EPOC 137ml/kg VO2 Max 46ml/kg/min Max Training Effect 3.5 | ||
Wednesday Mar 28 | ||
| Foot Running warm up/down 58:00 [3]9.5 km (6:06 / km) +155m 5:39 / km | |
| ahr:129 shoes: Nike Zoom Elite 2 | ||
| 32mins warm up from home to the track through bruce ridge, recovery between ints and 17mins warm down. | ||
| Foot Running intervals 15:53 [4]5 km (3:11 / km) | |
| shoes: Nike Zoom Elite 2 | ||
| 5 x 1000m at a solid pace with 2min jog recovery on the AIS track. Aiming for consistent speed, which i didnt really achieve - got carried away and ran with craney for the 1st one which i suffered for in the end. The last one was on track for a 3.10 until a disaster last lap. Times (avehr/max hr) were: 3.07 (163/171), 3.09 (171/178), 3.11 (174/180), 3.11 (176/181), 3.15 (176/181).
Max EPOC 125ml/kg VO2 Max 49ml/kg/min Max Training Effect 3.4 | ||
Tuesday Mar 27 | ||
| Note | |
| (rest day) | ||
Monday Mar 26 | ||
| Foot Running (Recovery) 35:00 [2] | |
| ahr:118 max:135 | ||
| Easy run around North Lyneham Ridge, finished up at the gime. | ||
| Strength & Conditioning (Weights) 45:00 [2] | |
| Easyish session at ACTAS, mostly core and plyometric stuff, nothing heavy. The legs were feeling a bit heavy on sunday. | ||