Training Archive: 007In the 31 days ending 2006-05-31:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | ||||||||||||||||||||||||||||
Wednesday May 31 | ||
| orienteering 40:00 [3]**** | |
| slept:11.0 | ||
| simmonds hill orienteering.
ran pretty hard from the start and stuffed the 1st controll because i wasnt concentrating and got the track directions all wrong. Hardly left the tracks because the forest is green-walk and kept losing concentration because there was no detail to read. pretty horrible orienteering area but the forest tracks are great just to run on. Feeling a little bit like the start of a cold today- hard keeping warm | ||
Tuesday May 30 | ||
| orienteering 1:05:00 [3] | |
| slept:6.0 | ||
| taping my courses at wirrabara.
was out in the forest for 3 hours but only running 1. ran about half of the legs at rage pace, sort of orienteering intervals. | ||
| strength and cond 30:00 [1] | |
| core stability and abs etc...
also did ankle balancing and hopping | ||
| C • pump those ankles.
oh yeah. 1 | ||
Monday May 29 | ||
| Note | |
| slept:8.5 (rest day) | ||
| worked all day, still need to catch up sleep | ||
Sunday May 28 | ||
| orienteering long 1:28:00 [3] | |
| didnt run well at all, physically, was very tired, had head cold.Felt all right to start but my lack of sleep caught up with me after a few mins. didnt take my watch and it felt like id been out there for hours
Stayed out much later then i had planned last night, so it was a bit of a waste of a run. navigation was good though, and spiked most controlls | ||
Saturday May 27 | ||
| running intervals (800s) 1:15:00 [4] | |
| 8x800 with 2.5 min rec jog.
did these around one of the cbc ovals and im pretty sure it wasnt quite 400m round. times were fairley consistent. took me a while to get going and legs were feeling pretty heavy in warm up but the intervals were solid. had long warm down | ||
Friday May 26 | ||
| road riding 40:00 [2] | |
| feeling really lazy and went for a really short ride up the road becaure i spent all my time procrastinating.
cant handle this cold weather | ||
Wednesday May 24 | ||
| running 40:00 [3] | |
| 40 min mod jwoc map run. calves tight and sore from yesterday
| ||
Tuesday May 23 | ||
| running intervals (1600's) 28:00 [5]6.4 km (4:22 / km) | |
| 4x1600, at 80-90% (hr generally 165-180)
times: 6:54, 6:57, 6:55, 7:05 Felt good running but freel like im on the verge of getting a cold and had a splitting headache after the last two. 5 min recovery jog | ||
| running warm up/down 35:00 [3] | |
| warm up/down and recovery between intervals | ||
Monday May 22 | ||
| running long 1:30:00 [3] | |
Saturday May 20 | ||
| orienteering 46:00 [4] | |
| Event at Black Hill.Since I know just about every controlll site, i decided to run it like a race and navigate like id never seen the map before. Was pretty hard to keep concentration but on each leg i would make a habit of choosing a good attack and running routine thru head.Ran hard all the way | ||
Friday May 19 | ||
| running intervals (seaweed intervals) 11:00 [5] | |
| Went down to largs bay to do intervals in the "sandpit" but never found it, so ran in the seaweed instead.
Really good hard running in slow motion through knee deep seaweed- did: 5x 1 min with 45 sec recovery jog/walk 2x 2 min with 1 min rec 2x 1 min with 45. Next time id like to do longer intervals or actually find the sand pit for some hills and sand. Got on the train to town afterwards smelling like dead fish. | ||
| running warm up/down 35:00 [3] | |
| Warm up/down and rec between intertvals, mostly on the sand. | ||
| running 10:00 [2] | |
| Did a few mins warm up/down when helping with the juniors training... | ||
Thursday May 18 | ||
| running 1:05:00 [3] | |
| Ran to Tysons from town cos i missed the train, then joined him, simon, zeb and john for a run around the streets. Thought we were planning to do intervals but they took the easy option of a recovery run. Their speed was still pretty quick though.
Glad I dont have to run on the streets too often. | ||
Wednesday May 17 | ||
| running 25:00 [3] | |
| Pretty worthless run but was short on time and realised i couldnt fit a 60 min run into 20 mins.
Was feeling pretty tight and didnt really get into it. | ||
| strength and cond 50:00 [1] | |
| core stability, abs etc | ||
Tuesday May 16 | ||
| running 40:00 [4] | |
| Fartlek session - running fairly hard the whole way with 9 x 1 min surges. Flattish run but took what hills there were hard.
Happy with how good i felt considering how tired i felt when i got home from work and how much i ate before my run.. | ||
Monday May 15 | ||
| Note | |
| (rest day) | ||
| Bad time management- couldve done without having a rest day but was buisy all arvo and slept in. Not so happy with last weeks training- must make the most of the the next few weeks up to jwoc. | ||
Sunday May 14 | ||
| running hills 8 [5] | |
| 8 wadmore hills, just under 1 min each. Feeling pretty good.3min jog recovery - same as last week. | ||
| C • Hi 007, your training looks gr... 1 | ||
| running 45:00 [2] | |
| recovery between hills, warm up and warm down | ||
Saturday May 13 | ||
| running 45:00 [2] | |
| All day checking out the controll sites for the gravel pit courses. Not sure how i was actually running for.. | ||
Friday May 12 | ||
| running intervals 10:00 [5] | |
| max:181 rhr:49 | ||
| Intervals- 6 x 400m
didnt really feel so good, and times were on average a bit slower than when i did this session before easter 5 min recovery jogs | ||
| running warm up/down 45:00 [2] | |
| warm up, down and recovery between intervals | ||
| road riding 1:05:00 [2] | |
| rode over to norwood and back | ||
Thursday May 11 | ||
| running (terrain) 40:00 [3] | |
| Did terrain loops in Wadmore park- through the open undergrowthy parts
legs feeling strong | ||
Wednesday May 10 | ||
| swimming/pool 40:00 [2] | |
| swimming 25 mins -just plain laps, pretty continuous. Also 15 mins pool running, at a harder pace with short recovery | ||
Tuesday May 9 | ||
| running long 1:25:00 [3]* | |
| Long run up to Moores road, then down to deep view, around to central track and home thru the streets.Good steady pace and was cruising along well at the end. Legs felt heavy going up steep.Only thing I dont like about this run is having all the climb at once- might do it backwards next time.
Looking at JWOC map for the first 30 min but then couldnt concentrate. | ||
Sunday May 7 | ||
| running warm up/down 1:05:00 [2]* | |
| slept:11.0 | ||
| recovery between intervals, warm up and down. reading jwoc relay map untuil it got too dark ( first 30 mins).being familiar with the map before running will help with knowing whats up and down quickly.
| ||
| C • JWOC maps 2 | ||
| running intervals 11:00 [5]3.0 mi (3:40 / mi) | |
| intervals on foxes oval: 2 sets of 200,300,400,600 with 5 mins easy jog between each and 8 mins between the 2 sets.
felt weak and it seemed harder than usual to get leg speed up the oval was very mushy didnt have any trouble from shin | ||
Saturday May 6 | ||
| pilates 50:00 [1] | |
| slept:6.0 (rest day) | ||
| was going to do intervals today but was working all day and was too tired when i got home. made today a rest day instead of monday.
legs aching | ||
Friday May 5 | ||
| road riding 1:10:00 [2] | |
| slept:8.0 | ||
| great ride up the gorge road to the bridge, then halfway up the corkscrew rd -there was hardly any traffic and the weather was so perfect!
| ||
Thursday May 4 | ||
| running hills (10 x short sharp hills) 9:15 [5] | |
| max:180 slept:9.0 | ||
| 10 hill ints up the wadmore park fence. 3 mins recovery jog between each and 15 mins after 5.
splits: 53,57,57,53,53 60,57,56,?,52 felt light headed in the recovery after 5. Ran them really hard- jast about died after the last one | ||
| running warm up/down 1:00:00 [2] | |
| ahr:255 | ||
| warm up, recovery between intervals and warm down | ||
Wednesday May 3 | ||
| orienteering 47:00 [4]** | |
| slept:9.0 | ||
| orienteering training run at jupiter creek.
had trouble with one only- searching for a termite mound. ran as hard as i could, but legs were feeling v heavy and pace wasnt all that fast (lots of green). concentrating on spiking the controlls and being confident in attack. shin wasnt a problem. didnt sleep so well because back was really tight/sore and was still tight running. | ||
| C • shin 3 | ||
Tuesday May 2 | ||
| running 1:00:00 [2]10 km (6:00 / km) | |
| rhr:53 | ||
| 2 easy laps of the north adelaide golf loop then along river. Ran the M hill a little harder.
Stretched well but could still feel shin for the first laps. | ||
Monday May 1 | ||
| Note | |
| rhr:54 (rest day) | ||
| cold is the same. woke feeling tired | ||