Training Archive: 007In the 7 days ending 2006-12-17:
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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.
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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... | ||