Training Archive: 007In the 7 days ending 2007-03-18:
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| M | T | W | H | F | S | S | ||||||||
Sunday Mar 18 | ||
| riding 1:00:00 [3] | |
| really short on time today, so only a short ride in the evening- some - just close to home and did a few laps af all the hills..
was going to do some strenght stuff but figured id done enough strengthning stuff while helping building..arms so tired! | ||
Saturday Mar 17 | ||
| orienteering race 53:00 [4] | |
| ahr:169 max:180 | ||
| Belair. treated it like a race.
6.9k course. world police and firemen games today and the winner from poland did 47. ran really hard quite happy- i was concentrating well and was really concious of the decisions i was making. probably couldve been 1 min faster if id not been a bit low on one and gone slighlty faster way on a few. got a bit lazy on hills half way, and stayed a bit low. | ||
| running 10:00 [2] | |
| didnt really warm down so a really quick jog when i got home, before stretching. | ||
Friday Mar 16 | ||
| Note | |
| (rest day) | ||
| giving legs a rest | ||
Thursday Mar 15 | ||
| running 40:00 [3] | |
| ran the dam loop via vineyards. quite hilly. pushed hills, rest easier.
r leg a little sore still | ||
Wednesday Mar 14 | ||
| running race 21:20 [5] | |
| athletics 5k. 20 sec slower than 2 wks ago.
started too fast, and then legs really died after 2 and a bit km. legs really tired from the intervals and couldnt push them any faster. really bad run, didnt really enjoy feeling slow. | ||
| running warm up/down 22:00 [2] | |
| legs really heavy and it was pretty warm. also a bit sore down the outside of my right leg. | ||
Tuesday Mar 13 | ||
| running intervals 28:00 [5] | |
| max:184 | ||
| Harriers..
4x 800m (on bitumen tracks) with 2:10 recovery 2:55 (av164, max184) 2:54 (164, 177) 2:55 (167,179) 2:50 (168,184) There were a couple of others my pace, and there was enough recovery to push each really hard. 4x 200m -did these after at about the 800 pace legs felt pretty tight/tired in the warmdown -probably from the bitumen they were a bit sorer than usual? felt pretty good running. | ||
| running warm up/down 37:00 [3] | |
| 18 mins warm up-good pace and not too long like last week.
19 mins warm down- quite fast for 10 mins then slower | ||
| Note | |
| PM did lots of stretching, massage and did ankle strength | ||
Monday Mar 12 | ||
| running 55:00 [3] | |
| slept:9.0 | ||
| Moderately fast recovery run. Legs felt pretty heavy but made sure they werent plodding- tried to take smaller steps. | ||
| strength and cond 20:00 [1] | |
| some core and strength after run
also did lots of stretching after | ||