Training Archive: 007In the 7 days ending 2007-02-25:
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| M | T | W | H | F | S | S | ||||||||
Sunday Feb 25 | ||
| orienteering (intervals) 53:00 [4] | |
| ahr:145 max:178 | ||
| 5 orienteering intervals, with a jog/stop between each. Started with 5-10 sec intervals, fastest last. Ran way faster than i would in a race, but was pleased that i was actually orienteering too, not just following. 1 or 2 few speed induced errors.
Really hard work, pushed. | ||
| running warm up/down 5:00 [2] | |
| warm up | ||
| orienteering 26:00 [3] | |
| ahr:147 max:164 | ||
| Collecting controlls, but stil ran each leg hard, trying to use compass lots. Think i switched off the map a bit, and relied on compass too much.
Felt a little bit spent. | ||
Saturday Feb 24 | ||
| orienteering (compassless) 27:00 [3] | |
| Burra training camp. Compassless exercise.. was good cos you use much more on the map and take more notice of exactly where you are even if there is no detail around.
Felt a bit heavy but ran hard. | ||
| orienteering (corridor) 23:00 [3] | |
| Ran this one after the compass less one. Felt pretty drained...was surprisingly hot and humid.
Not quite such good concentration but no errors really. | ||
| orienteering (relocation) 1:18:00 [2] | |
| Relocation with jenny, Good exersise, took a bit slow.. pretty hot/ tired by now. | ||
| orienteering (night o) 20:00 [1] | |
| mostly walked about the course i put out, but ran back along the track after half way. | ||
Friday Feb 23 | ||
| running (hills) 35:00 [4] | |
| 6x 1ish min hills up the side of wadmore park. Recovery jog back around/down.
Warm up etc from home. | ||
Thursday Feb 22 | ||
| Note | |
| Wasnt meant to be a rest but just didnt have any time to myself at all. bummer
meant to do 1k x 5 | ||
Wednesday Feb 21 | ||
| running race (athletics 1500) 5:34 [5]1.5 km (3:43 / km) vdot: 48.3 | |
| ahr:165 max:178 | ||
| race #1
5:34 PB!! Was 5:42 in december.Felt ok... laps: 1:24 1:31 1:32 1:05 | ||
| running race 11:59 [5]3 km (4:00 / km) vdot: 47.9 | |
| ahr:167 max:181 | ||
| 11:59 PB!! Previous was 12:24 in December. Wasnt expecting it to bee so good.
Ran this after the 1500, but enough time to recover. Felt a bit tired before but felt good running. After cruising 6 laps i realised i couldve gone a bit harder? Laps: 1:32 1:38 1:38 1:39 1:38 1:38 1:32 0:42 | ||
| running warm up/down 28:00 [2] | |
| ahr:135 | ||
| Warm up and down before, between , after races.
Legs feeling pretty good.. | ||
Tuesday Feb 20 | ||
| running (with 8x 20 sec) 37:00 [2] | |
| rhr:53 slept:8.0 | ||
| Ran before brecky.Moderate run up to the top via the steep firetrack.Up the top i did 8x 20sec leg speed intervals.
felt pretty hungy... but was happy that i managed to get myself out of bed, run and get the bus 60 mins later! | ||
| running (morialta) 1:16:00 [3] | |
| ahr:144 max:170 | ||
| Ran over to morialta (14 mins) then did the regular route around, stopping in the usual places. Put in an extra effort on the hills, but the rest easier.
Feeling pretty tired before and after, and when we stopped, but ok running. I need more than 8 hours sleep!! PM- good stretching | ||
Monday Feb 19 | ||
| riding 35:00 [1] | |
| rhr:52 slept:11.0 | ||
| Rode into town, pretty cruisy ride, though traffic seemed to be trying to push me off the road. | ||
| running (with 4x 400m) 44:00 [2] | |
| ahr:135 max:167 | ||
| Easy run down to wadmore, late, and included 4x 400m hard. (1:30, 1:28, 1:32, 1:28)
Felt good, tried to concentrate on making my arms not be lazy (ran with sticks). Plenty of juvenile fun in the sprinklers.... | ||