Training Archive: 007In the 7 days ending 2008-05-25:
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| M | T | W | H | F | S | S | |||||||||
Sunday May 25 | ||
| orienteering 1:16:00 [3]9.6 km (7:55 / km) | |
| slept:9.5 shoes: Jalas Oshoes- red | ||
| Mt Pleasant. Did the long course. Not good. Legs tired and sore and body hasn't got over the cold (woke up feeling worse than yesterday) so I really struggled to keep running. shamefully slow.
Tried to use my compass well (looking as far ahead as possible and having good exit direction) but navigation got a bit uninspired and sloppy, so I guess I lost a few bits of time. Susanne ran 64 which is much more like what I should have done. | ||
| running warm up/down 25:00 [3] | |
| about 12mins before and after. | ||
Saturday May 24 | ||
| orienteering (AM) 18:53 [4] | |
| slept:8.5 | ||
| Orienteering in Thorndon Park with Sus and Lauren set by Kay. 2 loops, second one did the legs map memory, good except I mostly knew the area a bit too well. | ||
| running warm up/down (AM) 10:00 [3] | |
| 5mins before and after.
Cold hasn't gone away yet. | ||
| running race (PM) 20:18 [5]5 km (4:04 / km) vdot: 48.9 | |
| ahr:174 max:182 | ||
| Masters handicap race around the North Adelaide paddocks (2 laps of a 2.5k loop with a longish downhill then uphill section).
Started with a guy who I knew was faster than me but kept up quite well- lost a bit on the downs as my legs felt a bit tired/cautious but gained on the up. Pushed well on the hill but felt like I was lacking leg speed. Nice sprint finish though I didn't quite catch him. Laps 10:14 10:04 | ||
| C • Nice 4 | ||
| running warm up/down (PM) 20:00 [3] | |
| 15 warm up, 5 warm down, felt quite tired warming up and calves a bit tight. Made friends with 2 nice brown horses...
Throat etc still a bit coldy. | ||
| riding (PM) 1:30:00 [3] | |
| But wait there's more....
30mins ride from home to the race (road bike) then 60mins back including diversions. | ||
Friday May 23 | ||
| running hills 10:11 [5] | |
| ahr:167 max:181 slept:9.0 | ||
| Three x hills from the 'fires prohibited' sign at top of addison ave to the first spur. (moderate hill on nice bubpy track, bit stepper at the end)
3:26 3:22 3:23 Belted these ones out pretty hard, felt heavy in the legs but times good (in fact 20secs better than a month ago) | ||
| C • Good work! 1 | ||
| running warm up/down 50:00 [3] | |
| 15mins there
4:30-5min rec between each hill 25 back Feeling bit tired running home, I guess it was quite hard for a pre breakfast run (just 2 bits of toast). Also feeling some new muscles in my abs from lastnight so thats good! | ||
Thursday May 22 | ||
| running 20:00 [3] | |
| Extremely short run, just to loosen legs and get some fresh air in my lungs. Feeling better today and finally finished a big assignment so feeling less stressed and looking forward to getting into training. | ||
| strength and cond 15:00 [1] | |
| Went to a swiss and medicine ball thing at SASI and learnt some new exercises etc. Will use balls more now. | ||
Wednesday May 21 | ||
| strength and cond 20:00 [1] | |
| slept:10.0 (sick) (rest day) | ||
| Still sick. Bit better after a long sleep then worse after 6hr prac.
Just some of the usual, did them well but not hard. | ||
| C • congrats 9 | ||
Tuesday May 20 | ||
| Note | |
| (sick) (rest day) | ||
| Home again. Feeling completely shite, aching head and body as well as cold. | ||
Monday May 19 | ||
| Note | |
| (rest day) | ||
| Early flight from Hobart then lazing in bed till lunch. Getting a sore throat/cold. | ||