Training Archive: 007In the 31 days ending 2007-08-31:
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| 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 | F | ||||||||||||||||||||||||||||
Friday Aug 31 | ||
| strength and cond 20:00 [1] | |
| (rest day) | ||
| Accidentally woke up early so did this thismornng instead of tonight.. just usual core and stuff. | ||
Thursday Aug 30 | ||
| running warm up/down 32:00 [3] | |
| Usual warm up/down with sus, lauren and simon around the river. It was 29 degrees and really windy today, and it made me feel pretty stuffed, and Im dreading summer. | ||
| running intervals 19:00 [4] | |
| Time intervals on the grass in the middle of the uni loop.
4x 2min with 1 min rec (walking) 4x 1min with 1min rec. Felt better than I expected though it was really hard to go fast. (Runninig hard but not fast, especially when running into the wind.) Could hardly breathe cos the air was so hot and dry. | ||
| running intervals 19:00 [4] | |
| Time intervals on the grass in the middle of the uni loop.
4x 2min with 1 min rec (walking) 4x 1min with 1min rec. Felt better than I expected though it was really hard to go fast. (Runninig hard but not fast, especially when running into the wind.) Could hardly breathe cos the air was so hot and dry. | ||
Wednesday Aug 29 | ||
| running long 1:36:00 [3] | |
| ahr:156 max:173 | ||
| This was one of my adventurous long runs which turned into a bit of an epic.
I ran from my sisters horse riding school up in the hills near inglewood- I felt like a change from my usual steep national parks green to green open paddoks, though it wasn't as flat as I thought. I didnt take a map but had a bit of an idea of where the roads went..i thought. After 80 mins I realised that the shortcut which was meant to take me from the road I was on back to the road I wanted to be on probably didnt exist and the road I was on probably wasnt the one I imagined I was on..and the sun would be setting and I only had 40 mins to get back. I decided to run hard and make it back in 40 mins, which I soon realised was impossible, so I took a shortcut. I started up a long driveway which looked like it could continue in the direction I wanted. Halfway up I decided to cross the fence and run through the paddoks. I was halfway through the fence when a car came up the track... It was slightly embarrasing trying to explain my situation, especially when I looked in their street directory and saw how far I was from where I had to be in 15 mins. Luckily for me they were quite friendly once they decided I wasnt an escaped lunatic running across their land, and offered to drive me back. I got back 5 mins before my dad came to pick us up... Running was really good, I was running at a really nice pace(hr generally 150-160), felt good, saw lots of daffodils, green grass and blossom...just maybee next time ill take a map. It was about 15km | ||
Tuesday Aug 28 | ||
| running 36:00 [3] | |
| Very relaxed run around the fox oval (because it was too dark everywhere else). Ran 25mins worth of 200m hard, 200m easy, but not too hard, just surges. Felt really good, legs felt fast and powerful. I guess I havent done much lately so i should feel good!
As I was running home I saw the moon rising over black hill and it was going red!! so cool... | ||
| strength and cond 20:00 [1] | |
| After the run I did heaps of stretching cos by backs been a bit tight and have been lazy with stretches.
Then I did the 2o min core session. | ||
Sunday Aug 26 | ||
| running (Terrain) 47:00 [3] | |
| ahr:147 max:173 | ||
| More of an exploring session than a terrain run... Sus, Lachlan,Simon and I ran around Keynton Valley, and old map near Lobethal. We just bounded around the bush looking for cherry trees, dead trees and stumps.. then we had a few "green challanges" thru prickly wattles (i sort of won one and almost another, got some sice scratches for summer!)
Then we found some old mines, really cool tunnles that went really far into the hill, and ropped out at the bottom of a pit! very fun morning! It was nice to run in terrain again! | ||
Saturday Aug 25 | ||
| Note | |
| did lots of building work and felt too tired to go for long run. | ||
Friday Aug 24 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Feel like a rest day after feeling a bit tired yesterday. | ||
Thursday Aug 23 | ||
| running intervals 14:00 [5] | |
| max:183 slept:8.0 | ||
| 4 x 800 around the uni loop, with 90 sec recovery(walk, jog)
Times: 3:02 3:13 3:13 3:14 HR max generally 180, rec 150 Ran the first faster than I planned, got left behind on the rest. Felt really slow and heavy though I was pushing. | ||
| running warm up/down 43:00 [3] | |
| Longer warm up with Sus, Simon and Lauren. I did slightly shorter warm down cos I felt bad.
RHS of leg is tight and random sore bits in my leg and foot. Need a good stretch. | ||
Wednesday Aug 22 | ||
| riding (mtb) 1:07:00 [2] | |
| rhr:51 slept:8.5 | ||
| Collected my bike from Sus and Tysons and rode it home.
Was a bit frustrating because the gears skip a bit and the tyres needed some more air so it was a tad slow. Took the same time as last week exactly! | ||
| riding (road) 38:00 [3] | |
| Felt like I should make the most of the lovely arvo so cruised along the torrens for a bit. Everthing smelt springy and i saw ducklings!! | ||
| strength and cond 20:00 [1] | |
| core mostly | ||
Tuesday Aug 21 | ||
| running 1:14:00 [3] | |
| rhr:52 slept:9.0 | ||
| Did fox's dam loop via the fire track hill (45mins) then back home to collect my dad and kathrin (german girl staying with us) who wanted to go for a short run, and did a lap of wadmore park (30mins).
Felt pretty good by the end after feeling a bit stuffed after the steep hills at the start. Its nice running with people who are slower than me for a change! Knees feeling a bit tender.. | ||
Monday Aug 20 | ||
| Note | |
| slept:14.5 (rest day) | ||
| I went to bed at 5 and missed dinner, so woke up really hungry! A rest day, but this nice weather make me feel like orienteering!! | ||
Sunday Aug 19 | ||
| Note | |
| slept:1.5 (rest day) | ||
| Got up at 5 to set up the Arrows relays at flinders uni. Was such a succesful day thanks to everyones hard work and the perfect weather. Would have been fun to run a course but I felt a bit tired to run. | ||
Saturday Aug 18 | ||
| riding (mtb) 30:00 [3] | |
| slept:8.0 | ||
| I missed my bus into town so i had 32 mins to ride to the adelaide train station. Grabbed my mtb (shouldve taken my faster roadie) and peddled hard all the way. I made it with 2mins to spare, even though i got all the red lights in town.
| ||
| running long 1:41:00 [3] | |
| ahr:151 max:173 | ||
| Long run with the Arrow from Tyson and Sus's. My legs felt a bit weak for the first 30 mins (maybe from the ride or because we started up hill).
We ran up to Belair and then down pony ridge to brown hill creek.(where we found the coolest mud slide and i got a muddy bum!) Was a really nice run and running with the others really helps. Legs felt satisfyingly tired after. | ||
Friday Aug 17 | ||
| running 37:00 [3] | |
| ahr:132 max:153 slept:6.0 | ||
| Solitary sunset run around the foot of black hill to the wild flower garden.. Ran with music and felt like i could keep running for hours (though I felt a little bit ill after 3 hot chocs which i had to warm me up before my run..pretty dumb idea :) | ||
Thursday Aug 16 | ||
| running intervals 25:00 [5] | |
| Did varied intervals around the uni loop while sus and lauren did 6k tt and simon did ints.
200, 400, 400, 600, 400, 400, 200, 200, 200, 200 200m recovery jog/walk. Tried to let hr get down to 150-160 in recovery. times were 40-43 for 200m, 91-93 for 400m and 2:22 for 600. Didnt run them completely flat out, but pushed. | ||
| running warm up/down 33:00 [3] | |
| 22mins warm up. Felt really good to be running after being cooped up in a prac room. It was sort of raining and and the botanic gardens are really fun!
Usual run thrus before session 11 warm down. Lower calves get sore/tight after doing fast stuff, so i stretched them better. | ||
Wednesday Aug 15 | ||
| strength and cond 20:00 [1] | |
| Was a lazy bum today. Didnt have time for a long ride but i couldve still gone and done some ints on the bike like last week..actually i even got changed but couldnt get myself out the door!
Did some exercises before bed to make me feel better! | ||
| C • haha 3 | ||
Tuesday Aug 14 | ||
| running long 1:16:00 [2] | |
| ahr:149 max:162 rhr:51 slept:9.5 | ||
| An easyish run in the morning around the bottom black hill. Mostly kept HR at 145-155 which felt pretty easy but not ridiculous. Was feeling good after i woke up properly, and it was such a nice morning!
Left leg felt a bit tight down the outside of the calf which is where i had probs before. Only v slight and toward the end. | ||
Monday Aug 13 | ||
| Note | |
| rhr:53 slept:8.0 (rest day) | ||
Sunday Aug 12 | ||
| riding 30:00 [2] | |
| Rode into town for the funrun. Was surprisingly quick without the traffic! | ||
| running race 17:22 [5] | |
| ahr:179 max:186 | ||
| 4km run in the parklands. It was 2 laps of a nice 2k loop- grassy and undulating.
My legs felt pretty heavy esp on the second loop. Lap times were 8:17 and 9:05. | ||
| running tempo 33:00 [2] | |
| 10 warm up
23 warm down/running around the course to cheer the others on the 8k race. | ||
| riding 1:07:00 [3] | |
| Rode home from Tyson and Sus's in the arvo. | ||
Saturday Aug 11 | ||
| running 1:05:00 [4] | |
| ahr:164 max:182 rhr:52 slept:9.0 | ||
| Morialta run with the arrows. Started off with the deepview hill, then 3rd falls then Simon an I went over Hogans hill while the others did longer/shorter.
It ended up being quite a hard run as it was either uphill or I was running fast. | ||
| strength and cond 15:00 [1] | |
| Quick set before bed. | ||
Thursday Aug 9 | ||
| running intervals 13:00 [5] | |
| ahr:172 max:189 | ||
| Did 4x600 with 200rec. (with sus, lauren and simon around the "uni loop".)Felt quite good and pushed them quite hard.
HR got over 180 on all, ave about 178. Rec HR didnt get dovn very low at all ( hardly went below 170 in the last ones) Times: 2:10 2:17 2:23 2:11 | ||
| running warm up/down 34:00 [3] | |
| Warm up 24 mins and warm down 10 mins. | ||
Wednesday Aug 8 | ||
| riding (intervals) 41:00 [3] | |
| ahr:145 max:169 | ||
| Spent all arvo working on the bike and didnt end up with much time for a ride.
Did short intervals on the streets. 10x fast hill (36-43sec with 1min rec) 5x steep hill (47-60sec with 1min rec) | ||
Tuesday Aug 7 | ||
| running 24:00 [3] | |
| rhr:54 slept:9.5 | ||
| Let myself have a much needed sleepin, so I didnt have time for much of a run.
Felt ok but still not 100% | ||
| C • Email 2 | ||
| running 35:00 [3] | |
| PM run along the foot of black hill then through wadmore pk. Ran with music tonight and felt prettty good. | ||
Monday Aug 6 | ||
| Note | |
| (rest day) | ||
| 8 hours of uni without a break...mondays are definately a rest day | ||
Sunday Aug 5 | ||
| orienteering (Moon rocks) 34:50 [4]5.2 km (6:42 / km) | |
| ahr:172 max:182 | ||
| Really fun orienteering in open rocky paddoks..felt like running fast so did a shorter course(5.2). Must have been pushing it quite hard judging by hr.
Nav mostly ok, though a bit hard to interpret rocks, so i tried to rely on compass more. | ||
| running warm up/down 20:00 [2] | |
| 6min warm up.
Longer 14min warm down. Legs feel a bit sore/tight/heavy from the shock of being made to run, and maybe to much dancing last night. | ||
Saturday Aug 4 | ||
| riding (mtb) 1:08:00 [2] | |
| Rode around torrens then finished with a few laps around wadomre pk for some more fun.
Legs (quads) sore from yesterdays run...thats what happens when you dont run for 2 wks! | ||
| strength and cond 15:00 [0] | |
| usual | ||
Friday Aug 3 | ||
| running 40:00 [3] | |
| ahr:151 max:168 | ||
| Ran the fox dam loop, going up cow hill.
Felt good starting off but felt really tired and slow after the hill. Didnt really push it, taking it a bit easy. | ||