Training Archive: 007In the 7 days ending 2008-05-10:
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| S | M | T | W | H | F | S | ||||||||
Saturday May 10 | ||
| orienteering race 25:01 [5] | |
| ahr:165 max:179 slept:9.0 | ||
| Flinders uni sprint course. It was quite a long one and quite physical because we crossed the steep gorge 2.5 times. Tried to be really on the ball, thinking and planning ahead. Mostly good but a little bit low on one, a few hesitations in the buildings and had trouble seeing one of the plates at the end- hesitations are significant in sprints i guess. Also the 'English' control descriptions were a bit of a challenge!
Great mix of bush and uni running and pushed it hard! 2ish mins behind John and just in front of Sus. | ||
| orienteering 11:51 [4] | |
| ahr:158 max:171 | ||
| 14 more controls in the buildings, mostly quite short ones. Its such a challenging area and I haven't really run here for a few years so twas great trying to read my way quickly through the different levels of courtyards, tunnels and stairways. Navigating ahead fairly well though hard to interpret the map in places.Tried to run hard but not much opportunity to go fast. | ||
| running warm up/down 24:00 [3] | |
| Afterwards ran up to my grandfathers place in eden hills. Not much warm up because we got there at 2:57, stretched though. Quad still sore. | ||
| strength and cond 30:00 [1] | |
| 15mins of normal core stuff, plus lots of wood chopping. Arms a bit tired and a few blisters (but very proud of my big neat stack of wood!) | ||
Friday May 9 | ||
| Note | |
| slept:1000.0 (rest day) | ||
| Big sleep in so I was late for uni but I obviously needed it. Arms sore from yesterday and also lastnight i strained my right quad slipping on some mud so feeling a bit tight.
god stretch. | ||
Thursday May 8 | ||
| running warm up/down 37:00 [3] | |
| 22mins warm up with Susanne around the uni loop, including some run thru's etc. Felt ok but legs feel a little heavy.
5mins between 3k and the 200m intervals. 10mins warm down after it all. Felt tired, not much left in the legs. | ||
| running tempo 11:56 [5] 3 km (3:59 / km) | |
| I was aiming for 11:15 (which was probably a bit ambitious because my PB is 11:29 but I thought it was 11:21) So maybe I started too fast (keeping up with Susanne).. anyway I just had trouble keeping up the pace and got quite a bit slower in the second km and after the hill I couldn't speed up my legs and couldn't get a good speed into the finish.
So I was 27 off PB (3wks ago and after a much harder week) and Sus smashed me again (11:20 super girl!) ks: 3:43 4:08 4:04 Unfortunately I couldn't get the heart rate monitor to register. | ||
| running intervals 15:00 [4] | |
| 5mins after the 3k I did 8x 200m with 1min rec
41, 46(hill), 44, 46, 45, 44, 42, 41 Times not much faster than what I wanted to run the 3k- my legs felt a bit heavy, even my arms which are my last resort felt tired. I pushed them as hard as I could but did 8 rather than 10 as I didn't feel I was getting a lot out of doing them so slow. oh well | ||
| strength and cond 30:00 [1] | |
| Chopping wood for 30mins...afterwards did some strength incl trying to make my left arm stronger cos my right one does all the work.
Slightly peculiar training to log I know but it was hard work and substituted some of my other strength exercises... | ||
Wednesday May 7 | ||
| riding 1:28:00 [3] | |
| 15 mins ride down to Dernancourt loop for intervals.
5X 500m super sprint =) (49-57 secs though hard to time accurately and varied depending on corners) 2-3min rec 5x1k 1:44-1:51 1k recovery legs feel good 6x500m with 1min rec. recovery was over v fast so tired by end. 52, 49, 53, ?,? 57 20 ride home | ||
Tuesday May 6 | ||
| orienteering 1:17:00 [3] | |
| Kaiserstuhl with Susanne. 4 short courses planned but we both got terribly lost for 15mins and were taking longer than expected so we skipped a few controls. Running almost together but individually, it was easy to lose each other because it was really thick and technical. Good practice at using compass. The forest was all foggy and mysterious, as well as super technical. we will definitely have to come back here for more secret training. | ||
| C • Secret Training 2 | ||
Monday May 5 | ||
| Note | |
| (sick) | ||
| Hate swimming when Im sick and its cold, so figured stretching would be better recovery. | ||
Sunday May 4 | ||
| running 34:55 [5] 8 km (4:22 / km) | |
| ahr:172 max:180 (sick) | ||
| Joggers world 8k fun run. Its a pretty fun course, 4X a mostly grassy 2k loop with a few hills.
Started well (8mins for the first lap) but legs were a bit weak and I had trouble making them faster. Died a bit after 4k and was feeling a bit weak- trying to run hard but couldn't really so not as much sting in me as usual in the last few ks. Definitely looking forward to running better next time (with slightly better preparation; long bike ride=empty legs, getting sick=not much energy and feeling tired, maybe didn't eat enough to refuel after yesterdays ride cos I was feeling sick) Very glad I came home instead of going orienteering at Kuitpo though it would've been a good day for it. Had a sleep and rest, don't want to make my coldy thing worse. HR av 172 max180 It seemed to be harder to keep hr high in tle last two laps. 2k loop times 8:00 8:44 9:01 9:09(inc extra 100m run into finish) | ||
| running warm up/down 20:00 [3] | |
| 10 + 10 | ||