Training Archive: 007In the 31 days ending 2006-12-31:
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| 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 | H | F | S | S | |||||||||||||||||||||||||
Thursday Dec 28 | ||
| running intervals (speed) 45:00 [3] | |
| 12x 20 sec reps (ovals slight down slope) with 2 min recovery jog/ walk.
read map on recovery which felt really useful for getting a bit more routine in my thinking not much time for a longer warm up/down. felt ok but cough came back by the end. quads a bit tighgt | ||
| strength and cond 20:00 [1] | |
| core stuff and then some arms.
bit of a high temperature in the evening and tired. | ||
Wednesday Dec 27 | ||
| running (hilly) 56:00 [3] | |
| ran from the rostrevor house up into morialta, via hogans hill- 2nd falls- deepview lookout-back
started feeling a bit flat on hills after 2nd falls, but pushed on . felt good at the end | ||
Tuesday Dec 26 | ||
| strength and cond 30:00 [1] | |
| core.
was going to run (speed) but ate too much at lunch | ||
Monday Dec 25 | ||
| running 26:00 [2] | |
| christmas run! left it to the end of the day, so wasnt feeling too flash.
just a loop around wadmore | ||
Sunday Dec 24 | ||
| running 1:18:00 [4] | |
| Arrows run-First time at snake pit.. a sandy and hilly loop about 400-500m long.
20 min warm up on the beach 12 laps total 3 laps - 8:09 3 min rec 3 laps- 8:37 2 min rec 2 laps- 5:44 2 min rec 2 laps- 5:56 1 min rec 1 lap - 3:01 1 min rec 1 lap- 3:03 13 min warm down on the beach Didnt feel 100% Throaght was pretty sore in the morning and still a bit of a cough | ||
Friday Dec 22 | ||
| running intervals (7x600) 40:00 [4] | |
| 600s at 4.2m/k pace
felt harder then they shouldve 90 sec rec | ||
Wednesday Dec 20 | ||
| running (fitness test) 36:20 [3] | |
| Fitness test at SASI. Started at 8km/h and got 1:20 in to 15km/h.
Had the full oxygen thing whigh i havent had before, and it made it harder, bucause i didnt like breathing through my mouth only. Started to get hard at 25 mins, and maybee i couldve gone longer, but really needed to cough, and legs were getting a bit wobbly. Get the results in a few days, but i dont think my hr got above 187, so i need to learn to push more? | ||
| C • I was testing Customs employee... 4 | ||
| running warm up/down 10:00 [2] | |
| Was the wierdest feeling to run solid ground ater the treadmill- felt like i was floating!! | ||
| Note | |
| Throaght still sore and morning cough, but the rest of me feels well enough to train | ||
Tuesday Dec 19 | ||
| Note | |
| (sick) | ||
| Throaght/ glands really sore in the morning and in the evening. Really painful to swallow bread!
Coughing still too. | ||
Monday Dec 18 | ||
| Note | |
| (sick) | ||
Sunday Dec 17 | ||
| Note | |
| (sick) | ||
| Was planning to do the triathlon, but cough/throaght was really bad when i woke up Dissapointing to cancel, but i think extra sleeping did me a lot more good than jumping into westlakes. not feeling too bad by evening | ||
Saturday Dec 16 | ||
| road riding 4:20:00 [2] | |
| (sick) | ||
| Woke up with a pretty sore throat, but by the time i got riding i felt ok.
A long ride with kay- down to glenelg, brighton,then up to marino/hallett cove. Discovered a bike track that follows the norlunga train line... good for later. Was a great day to ride to the beach, but of course we had to ride home after... -legs a bit tight from yesterday- lotsof stretching -pm, feeling sick again, getting a really dodgy cough | ||
Friday Dec 15 | ||
| running intervals (speed) 50:00 [4] | |
| did 12x 15 sec sprints with 2 min recovery jog/walk.
i didnt get slower but the recoverys felt harder. wasnt feeling 100% after, so stretched on the ovel before warming down | ||
| road riding 30:00 [2] | |
| various riding around | ||
Thursday Dec 14 | ||
| Note | |
| (rest day) | ||
| rest day today (bit of an easy week)
slept in and had pancakes!! | ||
Wednesday Dec 13 | ||
| running race (athletics- 3 races) 20:00 [5] | |
| 1500m- 5:42 This was the first race, which i was aiming to do hardest. Felt quite strong, though it was pretty hot
laps 1:28,1:33, 1:34, 1:03 400m- 1:16 (pb 1:14) Felt really weak because it was about 10 mins after the 1500... 3k- 12:26 (pb 12:25) Was a bit tired after the other races, so decided just to run it steady. ended up not feeling too bad, just ran fairly even pace. laps 1:34, 1:40, 1:40, 1:41, 1:45, 1:43, 1:36, 0:43 | ||
| C • Top Effort 2 | ||
| running 30:00 [2] | |
| various bits of warm up and down between events, and 12 min warm down after.
| ||
Tuesday Dec 12 | ||
| swimming/pool 1:00:00 [3] | |
| This was a pretty solid hours swimming.
I lost count but about 1k in the first 20 mins i think. I did 600m non stop and it didnt feel to bad, so i think i can do the long triathlon on sunday? got some tips from the cute lifeguard too!! | ||
| strength and cond 30:00 [1] | |
| cor stuff again- havent done much lately, so im catching up! | ||
Monday Dec 11 | ||
| running warm up/down 25:00 [3] | |
| 10 min warm up, 15 warm down. felt good warming down so did some steep terrain running on cow hill.
did some jumping, skipping ex after | ||
| running intervals (5x800) 30:00 [4] | |
| Did 5x 800m, at 4.2min/k pace (3:25-3:30)
recovery was easyish jog for 90 sec. times: 3:23, 3:27, 3:28, 3:27, 3:26 these werent flat out and i had to hold back a bit to get the right pace. had the wind and ovals slope against me, but was feeling pretty good. | ||
| strength and cond 30:00 [1] | |
| 30 mins usual core stuff before I went to bed. Almost fell asleep... | ||
Sunday Dec 10 | ||
| Note | |
| (rest day) | ||
| deserved a rest day for my birthday...i think. not really much choice though after last night.
did my long run yesterday instead of running at kuitpo. | ||
| C • Happy Birthday 4 | ||
Saturday Dec 9 | ||
| running 1:28:00 [2] | |
| ahr:140 max:165 | ||
| fairly easy long run before breakfast- already really hot at 7am and 41 degrees tops today!!
ran up black hill( quarry track) and then some round about way to montacute rd. got lost as i meant to get to the church track... couldve gone faster but was a bit wary of running into snakes. summer is here koala count= 4 | ||
Friday Dec 8 | ||
| Note | |
| (rest day) | ||
| way too hot to train after work.... feel a bit slack | ||
Thursday Dec 7 | ||
| running intervals (12x 100m) 45:00 [3] | |
| ran to fox oval (10ish mins) then did 12 x 100m. 2 mins recovery easy jog in between, then 4 min walk/stretch after 6.
the recovery between was full, so it didnt feel too hard. upper quads a bit tight. | ||
| C • Hey! :) 5 | ||
| running 50:00 [2] | |
| ran up moores rd to the cherrys for work.
mostly uphill but i ran just about as easy as i could. felt ok except it was too early and i was full of breakfast. | ||
Wednesday Dec 6 | ||
| running race (athletics 5k) 21:45 [5] 5 km (4:21 / km) vdot: 45.1 | |
| ahr:173 max:185 | ||
| ran the 5k at santos.
i thought i did 22 mins last time, so i was stoked to get a "pb", but when i got home i realised i was about 3 seconds slower. i pushed harder than last time- as hard as i could.. but it was really windy | ||
| running warm up/down 20:00 [2] | |
| warm up/down for 5k. | ||
Tuesday Dec 5 | ||
| running 20:00 [3] | |
| this was a failed intervals attempt. was planning on 8x 400m, but was feeling SO flat, and after 3 at 90-100sec i decided it wasnt doing any good so ran slowly home.
dont know what was wrong, maybe it was too early.. | ||
Monday Dec 4 | ||
| running 50:00 [2] | |
| ran UP to work. easy | ||
| running 38:00 [2] | |
| ran home from work. easy and down hill mostly, but really hot | ||
Sunday Dec 3 | ||
| orienteering 42:00 [4] | |
| ran 3 sprint races in a row with sus- near the easter prologe in bendigo.
the first two were seperate, and the last was the same. concentrated on good exit direction and simplifying. mostly ok. | ||
| running warm up/down 15:00 [3] | |
Saturday Dec 2 | ||
| orienteering 40:00 [3] | |
|
jimbo set some courses- susanne, me and the keely boys ran mt alexander course- rocky and steep but nice downhill course! ran fairley well but was a bit rusty and made one really bad messup which was quite obvious. probably better in the detail than the longer routes. | ||
| orienteering 20:00 [3] | |
| ran a second course. ran it hard and was pretty good. must remember to not run off without a plan and attack | ||
Friday Dec 1 | ||
| orienteering 18:00 [4] | |
| a sprint with sus at melville caves. took turns leading. | ||
| orienteering 1:10:00 [3] | |
| koooyoora. we did different things on different legs, like testing rc, puttingout and collecting tapes.
i was an disaster in parts. should make a plan for each leg, and not rush off. we were out for ages and i got really thirsty! | ||