Training Archive: 007In the 7 days ending 2008-06-08:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jun 8 | ||
| orienteering race 1:22:55 [5]11.7 km (7:05 / km) +250m 6:24 / km | |
| slept:10.0 shoes: Jalas Oshoes- red | ||
| Mannawarra long. Thought this was a pretty good run, I never got really lost as I always have here in the past, but obviously needed to do much better than that as Susanne somehow beat me by 10 mins!!!
Lost about 2 mins on number two (1min toilet and 1min the gully before which seemed to have a creek in), was really happy with my ability to keep contact on the long straight leg, #6. Number 9, 10 and 11 I lost a bit of time on because I realized how cold I was (couldn't unclench my hands and had no feeling in my forearms for the rest of the course) and I got a bit distracted and wobbled slightly off line. I think I was just too slow- not so good at the fast and flat. Ate too much breakfast too soon before running and felt a bit sick and my cold is still lingering- coughing up stuff a bit. | ||
| running warm up/down 14:00 [3] | |
| 5min warm up
9mins after- frozen!! Both knees really sore afterwards, not sure if it was the cold or the o shoes. Heels numb also, again not sure if the cold or shoes. | ||
Saturday Jun 7 | ||
| orienteering race 28:24 [5]4.6 km (6:10 / km) | |
| shoes: Nike structure- blue | ||
| Wilpena Creek warm up event, although I ran it like a race. I read the map/contours and generally used compass well . Only a tiny bit off on a few controls or went slightly off the line when straight was fine. Was aiming for under 30mins so happy with time. | ||
| running warm up/down 15:00 [3] | |
| shoes: Nike structure- blue | ||
Thursday Jun 5 | ||
| running intervals 25:00 [5] | |
| shoes: Nike zoom- green | ||
| 5x 5min sandy/hilly reps on the snake pit loop at Largs Bay with 5mins jog/walk recovery. For all of them I managed to cover slightly more distance than the previous one and pushed each harder as well.
Great workout for the legs, felt ok, bit sick in the stomach tho. | ||
| running warm up/down 40:00 [3] | |
| shoes: Nike zoom- green | ||
| 6mins warm up plus stretching.
5mins recovery between interval. 10mins warm down along the beach (and some surges in the seaweed- smelly fun!) Sat on the beach doing study afterwards and felt super relaxed- have to get to the beach more often! | ||
| C • That seaweed is so much fun... 2 | ||
Tuesday Jun 3 | ||
| orienteering 1:10:00 [3] | |
| Kersbrook glades training with Reubs, Sus & Lauren. 5.8k course. Steep area and quite interesting. I wasn't so good though, pretty terrible actually!! Set out planning to plan precise route choices and attacks but once I started I was sloppy, not concentrating and didn't feel motivated to make myself orienteer better. Lost lots of bits of time and generally bad. Wont let that happen again! | ||
Monday Jun 2 | ||
| riding 45:00 [3] | |
| Rode partway up Norton summit with Reubs. He put better gears on my red bike so riding home from uni will be easier. | ||
| running 43:00 [4] | |
| shoes: Nike zoom- green | ||
| 10x 100m sprint with v slow back recovery (on the slight down hill of fox oval) Concentrated on leg speed and arms.
8x steep 30sec hill, jog/walk down recovery. Worked really hard, legs fast and strong. | ||