Training Archive: ShepIn the 7 days ending 2007-05-27:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday May 27 | ||
| Foot Running warm up/down 20:00 [3] | |
| shoes: New Balance 790 | ||
| Orienteering race 1:12:15 [4]**** 13.2 km (5:28 / km) +290m 4:56 / km | |
| ahr:169 max:179 shoes: New Balance 790 | ||
| Solid race at Sunset Mtn. Wanted to orienteer well and run steady... did well (besides a few small hesitations etc and 1.5mins in the death zone) until i got my first glimpse of Kez and i tried upping the pace a bit to catch him, then i missed. then i got another glimpse and tried again and missed again... eventually i got up to him and made a token effort to get past but i was feeling pretty tired so he took us home through the last few short legs. good fun - i havent really enjoyed orienteering in australia that much since aus middle champs at the pagodas in 2005...
Max EPOC 386ml/kg Max Training Effect 5.0 | ||
| C • Death zone 3 | ||
Saturday May 26 | ||
| Foot Running warm up/down 1:06:00 [3]13 km (5:05 / km) | |
| shoes: Mizuno Wave Elixir | ||
| long (37mins) warm up, recovery between ints and 18mins warm down. | ||
| Foot Running intervals 2:00 [4]0.8 km (2:30 / km) | |
| shoes: Mizuno Wave Elixir | ||
| 8 x 15secs efforts at near maximal speed, with 90secs jog recovery. running on fellows oval at ANU.
Max EPOC 73ml/kg Max Training Effect 2.8 | ||
Friday May 25 | ||
| Cycling (Road) 1:30:00 [3]50 km (1:48 / km) +370m 1:44 / km | |
| ahr:131 max:158 shoes: SH-R130S | ||
| rode out towards queanbeyan past the airport then up sutton rd and back down the highway with a bit extra in town. popped with about 10mins to go, got real dizzy and struggled home. i could barely walk upstairs to my desk and needed a few handfulls of milo breakfast cereal to make it into the lunch room to eat my sangas.
Max EPOC 69ml/kg Max Training Effect 2.7 | ||
| C • milo cereal 4 | ||
| Insertion and Removal of Feet in Shoes 17 [3] | |
| shoes: SH-R130S | ||
| these shoes have some velcro which is fast! | ||
Thursday May 24 | ||
| Foot Running warm up/down 1:03:00 [3]11.6 km (5:26 / km) +70m 5:16 / km | |
| shoes: Mizuno Wave Elixir | ||
| Steady run over to Ainslie for warm up, recovery running back down hills, then run home as warm down. | ||
| Foot Running hills 7:30 [4]1.84 km (4:05 / km) +125m 3:03 / km | |
| shoes: Mizuno Wave Elixir | ||
| 5 x 90second hill efforts on firetrail up to saddle between hackett hill and mt ainslie, with jog down recovery. bwisbey was cruising up as well. legs were starting to feel pretty heavy by the end. freezing tis morn, only 3 degrees and frost on the ground. ran without breakfast - no dizziness, gonna have to make it a habit.
Ave hr (max): 153 (165), 163 (170), 166 (173), 167 (175) and 168 (175). Max EPOC 83ml/kg VO2 Max 46ml/kg/min Max Training Effect 3.0 | ||
| Insertion and Removal of Feet in Shoes (prong was impressive) 20 [3] | |
| portage? training? | ||
| C • 2 shoes on and off in 20secs- ... 5 | ||
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| At ACTAS. Not so much muscle soreness after this one. back into it. my weight dont seem to be coming down but, i thought i was trying pretty hard to drop a few kg's... | ||
Wednesday May 23 | ||
| Foot Running warm up/down 31:00 [3] | |
| shoes: New Balance 790 | ||
| Orienteering 56:00 [3]*** 10 km (5:36 / km) | |
| 60c shoes: New Balance 790 | ||
| Control picking on Mt Ainslie. 60 controls in 10km, trying to run steady. I decided to train like i used to - back when i could orienteer - hoping i'll learn again...
lazydave was right, them 790's are awesome. get some. | ||
| C • map 9 | ||
Tuesday May 22 | ||
| Foot Running (Aerobic) 1:01:00 [3] | |
| ahr:130 max:156 shoes: Asics 1110 | ||
| Steady run with bwisbey around Watson on paths and cyclepaths. Hamstrings feeling a bit tight but otherwise felt ok. chilly morning, only 8 degrees. might have to reward myself for running in the cold with an espresso at deli karl marxo. | ||
| C • Yeh 2 | ||
| Cycling (Road) (Rollers) 45:00 [2] | |
| shoes: SH-R130S | ||
| Spinning on the rollers watching the simpsons. this is pretty low HR stuff, no resistance so the cadence is real high but. | ||
Monday May 21 | ||
| Foot Running (Troy Run) 23:00 [2] | |
| ahr:127 max:145 shoes: Asics 1110 | ||
| Cruise around N. Lyneham Ridge before breakfast to run off all them white chocolate bullets i ate last night. | ||
| C • mmm.... 2 | ||
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| At ACTAS. not as sore after this one. | ||