Training Archive: 007In the 31 days ending 2007-05-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||
| 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 | H | |||||||||||||||||||||||||||||||||||||||||
Thursday May 31 | ||
| running warm up/down 35:00 [3] | |
| slept:9.0 | ||
| 20 min warm up for intervals-
5 mins between sets 10 min warm down. leg started off feeling a bit funny, but made sure it felt fine before doing the intervals, and did the calf stretches | ||
| C • nickname 2 | ||
| running intervals 24:00 [4] | |
| I never usually run intervals in the morning, so i gave it a go.
3x 400m with 4 min rec jog (95,90,90) 4x400m with 90 sec rec (87,89,88,87) felt ready to quit after the first one but started to feel a bit faster. Havent done 400s for a while (or any speed) and felt pretty slow but was pushing them better towards the end. | ||
| C • Well done 1 | ||
Wednesday May 30 | ||
| running 10:00 [2] | |
| slept:9.0 | ||
| Easy morning run. Cut it short because part of my right calf felt really tight/ mildly strained.
Cant feel any of the usual leg pain. | ||
| swimming 30:00 [2] | |
| Was going to do some pool running but all the deep pools were full of kids.
Pretty boring swim and felt a bit unco from not swimming in a while. Included 250m hard in about 5:30 | ||
| strength and cond 15:00 [1] | |
| usual core | ||
Tuesday May 29 | ||
| running 15:00 [2] | |
| slept:10.0 | ||
| Easy morning run.Felt ok and leg was only sore for the very start. woke up when i rolled my ankle (not badly!) | ||
| running 1:00:00 [3] | |
| A fairly easy run around the foothills, with surges up six hills. Felt like i was running quite well by the end, but felt a bit pathetic on the hills.
Finished off with some easy running drills. R Leg a bit sore for the first few mins but nt at all later. Calf feels a bit funny after.. | ||
| strength and cond 20:00 [1] | |
| core work | ||
Monday May 28 | ||
| riding intervals 45:00 [3] | |
| slept:6.5 | ||
| went on bike on rollers outside after dark. wore my shiny nybro tights and slippers cos noone could see me!
10 mins 10x 20 sec hard, 40 easy 10 mins 10x 20 sec hard, 40 sec 5 mins was really tired in the arvo.. | ||
Sunday May 27 | ||
| running long 2:00:00 [2] | |
| slept:9.0 | ||
| This was meant to be 90 mins but it turned into an epic.
Decided to run to orienteering from where my dad dropped me off, through mt crawford forests, really nice variety of tracks etc..cruisy pace. So, after 90mins i run down into chalks where the orienteering was. i see tents, cars, people..yep, finally finished... then i see horses, shops, country music, face painting, food, fires. wheres the orienteers?? everyone looks at me like im crazy when i ask where the orienteering went.. so 15 mins later i find an o sign, which is a bit crooked, but some guy who looks a bit like an orienteer drives out of the dirt road, so i run that way. 15 mins later, i see the forest is all logged and there is no orienteering.. run back and follow the sign the other way. Another 15 mins (trudging by now, and very hungry) and an orienteer stops and picks me up 1k from the event... back at the car i find that my sister ate my juicy apple... felt quite tired even after 60 mins. legs felt really heavy from the ride for the first 10 mins. Left leg did have soreness, but not consistent or persistant. | ||
| C • orienteering 3 | ||
Saturday May 26 | ||
| riding (roadie) 3:05:00 [2] | |
| slept:8.5 | ||
| Rode up to Elizabeth with kay. i thought it was supposed to be a 2h ride...
not all that fast, and i was feeling quite tired. | ||
Friday May 25 | ||
| Note | |
| slept:8.5 (rest day) | ||
| looong sleep in and missed uni to finish assignments. still have the edge of a cold. | ||
Thursday May 24 | ||
| running 15:00 [2] | |
| morning run.. everything was white and frozen | ||
| orienteering 20:00 [5] | |
| Sprint in orange. Legs had no speed and felt pretty slow. Nav ok, though some wobbly route choice. | ||
| running warm up/down 15:00 [3] | |
| fer sprint | ||
Wednesday May 23 | ||
| orienteering 1:03:00 [5] | |
| slept:7.5 | ||
| Long leg training on gumble, 7.9km.
Lost contact in 2 places, mostly good though. Had anna shadowing/ for some, which made me push hard!! and it was great practice for running near someone and not being distracted when they different things. didnt feel as good as on sunday, tired on hills. | ||
| running 15:00 [2] | |
| Morning run around the lake, then stretches. | ||
Tuesday May 22 | ||
| orienteering intervals 40:00 [5] | |
| slept:8.0 | ||
| 5 o intervals of about 6-15 mins, on gumble.
ran the first 4 really fast and accurate. On the last one i started to lose track of my plan and started leaving the controlls in a hurry and stuffing up 3 of them before pulling my self back into line. | ||
| running warm up/down 25:00 [2] | |
| recovery between and a long warmdown | ||
Monday May 21 | ||
| running 18:00 [2] | |
| slept:9.0 | ||
| Morning recovery run as a team around lake canobolas. No leg pain and legs arent sore from the races!! | ||
Sunday May 20 | ||
| orienteering race 1:00:00 [5] | |
| ahr:175 max:189 slept:8.0 | ||
| Long distance on seldom seen.
Started really well, running strongly through the rocks, and not reading any more than i had to.Was surprised to catch so many people and tried use that as something to make me focuss on my own navigation. Was a bit risky on #9, going about 100m too far down the hill. Got a bit rushed in the last 15 min loop v v happy to win! | ||
| C • Good start 1 | ||
| running warm up/down 15:00 [1] | |
| legs felt really dead after this race. | ||
Saturday May 19 | ||
| Event: Aust. JWOC Trials | ||
| orienteering race 30:15 [5] | |
| ahr:146 max:188 slept:8.0 | ||
| Middle distance on gumble.
Planned to have really good exit direction and nail each controll.. worked mostly and was able to run really fast even in the detail. Lost about 1 min going to 15 as i kept getting confused looking at leg 5 (almost parallel) v happy with 2nd to grace by about 1 1/2mins | ||
| running warm up/down 25:00 [1] | |
| 10 min warm up
15 warm down. leg felt ok and did lots of calf stretches | ||
Wednesday May 16 | ||
| Note | |
| slept:8.5 (sick) (rest day) | ||
| Probably wont go for the short ride i planned, need to get rid of sore throat and cough before weekend | ||
Tuesday May 15 | ||
| running 58:00 [4] | |
| max:178 rhr:51 slept:9.0 | ||
| Did the fox dam loop and then down to the oval as it was dark.
Included 5x 1 min hard, and 10 min tempo on the oval. felt better than i felt in the morning (getting an anoying cough) Felt some pain in right leg but only really the outside and only at the top. | ||
| strength and cond 15:00 [1] | |
| swiss ball | ||
Monday May 14 | ||
| Note | |
| rhr:51 (rest day) | ||
| felt a bit exhausted yesterday, just warding off a cold too. | ||
Sunday May 13 | ||
| orienteering 22:20 [5] | |
| Intense sprint course at rocky paddok. Simon shadowed and others were around too.
Most problems were not sticking to direction when exiting, even though id look at direction while entering, my compass work was a bit rushed. | ||
| running warm up/down 30:00 [3] | |
| 10 min warmup. Legs feel really heavy (from hills yesterday?) in warm up and sprint.
20 min warm down looking at seldom seen with tyson and john. Leg pain still about the same.. | ||
| riding 1:35:00 [4] | |
| max:170 | ||
| Rode around from orienteering to birdwood on various back roads.
Hard ride as included lots of sprints and surges. About 35k i think. | ||
Saturday May 12 | ||
| riding 1:15:00 [3] | |
| Rode up new Ntn Summit road and down montacute. Took 26 mins to the top, and about 50 mins climbing total.
Felt pretty good going up, and was happy that i was waiting at the top for kay rather than the other way round for once! Rode my 'new' (lachlans old) bike- much easier up hills. | ||
| riding (mtb) 30:00 [2] | |
| Rode to TT gully for massage. | ||
| riding (mtb) 25:00 [2] | |
| Rode back via greek tracks. | ||
| Note | |
| Massage with brian. found some tight spots which seemed to be in the right place, but leg feels the same running. Will be a bit tender for a few days. | ||
Friday May 11 | ||
| running 1:07:00 [3] | |
| ahr:146 max:166 | ||
| Ran up black hill via the summit trail from the wildflower garden. Verrry steep and rocky for 15 mins or so- like running up stairs!
Leg not too bad, but could feel it below knee a bit, and lower down later. | ||
| C • Rocky 2 | ||
| strength and cond (core) 15:00 [1] | |
Thursday May 10 | ||
| riding (road) 50:00 [2] | |
| rode to sus's so we could do some exercises!
Ws pretty fast trip- no traffic | ||
| strength and cond 35:00 [1] | |
| Excersises with sus.. had a bit of trouble doing situps while we were both cracking up with the giggles!! | ||
| riding (road) 1:05:00 [2] | |
| Much more uphill and traffic, but found some good backroads to go hard on. | ||
Wednesday May 9 | ||
| running 43:00 [3] | |
| ahr:146 max:165 rhr:52 slept:8.5 | ||
| Ran with my headtorch to fox oval..ran laps around the footy training after turning my ankle on the track down.
R leg was bit sore to start and ached after a while so i cut it a bit short. Did some running drills too | ||
Tuesday May 8 | ||
| riding 1:10:00 [3] | |
| Rode up the gorge to the bridge (after dark!!).
Not to hard but pushed all the hills. | ||
Monday May 7 | ||
| Note | |
| (rest day) | ||
Sunday May 6 | ||
| orienteering race 1:21:40 [5] | |
| Was mostly really pleased with this run.. I was first starter and didnt see anyone till the finish (and had to wake up some of the controls.)
Was pleasantly surprised how good i felt, it didnt feel like 10 k and i managed to really push myself. Started a bit quick in the detail and was a bit messy, then the rest was pretty much good till the one just before the finish. Lost 4 mins which i was really pissed off about because i managed to stuff up the one 100m from the finish. stopped navigating and then got flustered when i realised id stuffed it. couldve been much quicker relocating if id kept calm. oh well, i learnt to keep orienteering to the finish. 7 mins behind jo. | ||
| running warm up/down 20:00 [2] | |
| legs bit sore after,.
not too bad at the start.right leg a little bit tight but not too bad. | ||
Saturday May 5 | ||
| orienteering race 20:32 [5] | |
| ahr:179 max:191 | ||
| monash uni
Didnt feel really fast but was definately running hard- ive never seen my hr so high! lost some time near the start- just wasnt being careful enough for the dificulty and missed my turn | ||
| orienteering race 33:40 [5] | |
| ahr:174 max:190 | ||
| middle at petticoat gully.
no major problems, just wasnt slowing down enough for the controlls, and towards the i was making careless routechoice through erosion stuff HR monitor says i ran hard! (average is above threshold) 2 mins behind anna | ||
| running warm up/down 45:00 [2] | |
| warmed up and down well esp for the sprint.
r leg aches a bit down the outside below knee etc, but no sign of the bad pain. | ||
Friday May 4 | ||
| Event: Aust. WOC Trials | ||
| swimming 15:00 [2] | |
| in the pool at albert park..was really nice deep water! | ||
Thursday May 3 | ||
| running 59:00 [3] | |
| ran the dam loop via marble quarry. poured with rain and got dark, but it was beautiful!
leg not too bed but eased off at the end cos was bit sore below knee. | ||
Wednesday May 2 | ||
| swimming 30:00 [3] | |
| swam 10 mins before, between and after running.
swam almost 450m in the last 10 mins | ||
| pool running 45:00 [4] | |
| 12x 30 sec on 15 off
6x 60 sec on 30 off 1x 2 min on 2x 30 on 15 off did this 2wice (total 30 mins hard) | ||
Tuesday May 1 | ||
| running 52:00 [3] | |
| fartlek...did 4x 90 sec, 1x 3 mins, 4x 45 sec
leg ached a bit in the hard stuff so didnt run too hard | ||