Training Archive: 007In the 7 days ending 2008-06-15:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Jun 15 | ||
| riding 2:03:00 [3]45 km (2:44 / km) | |
| slept:9.5 (injured) | ||
| Rode up Norton Summit and down Montacute Rd, then intervals in the suburbs. Its days like this when I wonder why I need to travel when I live in such a beautiful place already..
Pushed hard on the climb from the 'burbs to Norton Summit in 24:09 (HR ave156 max163) Assuming that is my fastest ever. Pushed hard up Marble Hill Rd to the top in 9:14 (HR ave155 max163) Intervals were 4x500m 4x1k 4x500m with 500m rec in the streets around Stradbroke. Ankle feeling better bit by bit, more confident walking and not too swollen after ride. | ||
Saturday Jun 14 | ||
| riding 55:00 [3]25 km (2:12 / km) | |
| slept:6.0 (injured) | ||
| From home to Glenelg for the group ride. Had to ride a bit harder than usual to get there on time. Was freeeeeezing, i mean what kind of nutcase wears fingerless gloves before it even gets light in winter, geez. | ||
| riding 1:50:00 [3]53 km (2:05 / km) | |
| Usual group ride from Glenelg to outer harbor with the 30k/h bunch. Felt really good today, kept up fine and we pushed quite hard. Even had some snacks left at the end!
Right leg/bum muscles tight and aching for parts, stretched at the halfway. Ankle bit swollen after but didn't hurt, seems a bit better walking than yesterday? | ||
Friday Jun 13 | ||
| orienteering 20:00 [3]3.1 km (6:27 / km) | |
| slept:8.5 (injured) shoes: Nike zoom- red | ||
| Sprint training at a school. 5mins (800m) pretty fast then 15mins fast but a bit slower where the ground was rougher. pretty interesting place and courses, if I had been moving faster it would have been more challenging.
Ankle very severely taped up and I was very careful. It doesn't hurt running on flat ground but any sideways slopes or bumps are hell, running felt very cautious and I cant even imagine terrain! Bike tomorrow. | ||
| running 7:30 [2] | |
| shoes: Jalas Oshoes- red | ||
| warm down. ank a bit sorer after a few tweaks while running.
ice ice ice now. | ||
| strength and cond 20:00 [3] | |
| Morning for once! Bit of upper body just for a change, and swiss ball. | ||
| map 10:00 [0] | |
Thursday Jun 12 | ||
| riding 30:00 [3] | |
| slept:9.0 | ||
| Rode from home to the train station with Lauren with emergency stops at the chemist for ankle tape and the bike shop to adjust my seat. Red bike. | ||
| orienteering 1:20:00 [3]6.8 km (11:46 / km) +280m 9:45 / km | |
| shoes: Jalas Oshoes- red | ||
| Tough O training at 'secret location B' with Lauren and Sus. Course was all very steep with pretty much all controls either up or down steep slopes.
Lost a bit of time at 4 not being careful enough with compass. Going down through the slippery jungle to 5 I jumped a log and landed on my ankle really badly- ie lying on the ground in agony, not sure whether I could walk for a few mins. Iv never done it that bad before (and yes it was taped). It felt ok after about 5mins so I walked for a bit and decided to keep going because it wasn't hurting. Sus caught me at 7. Lost about 5mins stuck in green going to 8- bad route choice and I didn't find the white gap marked on the map- very frustrating. Rest were ok I ankle didn't feel at all confident running through the terrain, which is usually my best asset Also annoying not to be able to do the whole course as hard as I would like- I navigated ok but felt distracted. Ankle not really swollen but is quite sore to bend and right leg is tight and sore in parts. Ice etc now and hopefully it doesn't feel so bad tomorrow. | ||
| running warm up/down 10:00 [3] | |
| (injured) | ||
| run back to the bags/bikes. | ||
| riding 30:00 [3] | |
| (injured) | ||
| Home from town. Hills great with the new bike(parts) but steering a bit iffy. | ||
| strength and cond 15:00 [2] | |
| little bit each day... | ||
| map 10:00 [0] | |
| Wouldn't usually add time looking at maps as training but I'm trying to do 10-15mins of intense visualization/mapmem etc with the Czech maps each day and putting it on AP helps make sure I do it!! | ||
Wednesday Jun 11 | ||
| running 1:00:00 [3] | |
| slept:9.0 shoes: Nike zoom- green | ||
| Put out controls for the kids in Wadmore park (about 25mins without the stops) then some 100m surges on th eoval while waiting and some strenght(hopping etc) then ran 25ish afterwards. Feel good/ok, trying to have the good running style. | ||
| strength and cond 20:00 [2] | |
| Bit more hardcore than last night. More glutes, core/pelvis and med ball sit ups. | ||
Tuesday Jun 10 | ||
| strength and cond 20:00 [1] | |
| deep core stuff. pretty gentle | ||
Monday Jun 9 | ||
| orienteering race 32:16 [5]5.5 km (5:52 / km) | |
| slept:11.0 shoes: Jalas Oshoes- red | ||
| SA middle distance on Mannawarra. Happy with this run, but not perfect.
Really happy with how I managed to fully understand the subtle contours which I have never mastered before. Compass good though my exit directions a bit sloppy- ie leaving in roughly the right direction then correcting rather than looking further ahead more accurately. Also need to have more certain approaches or slow down a bit? Probably lost 30sec approaching a two controls and about 20sec on the easy second last control. Other than that only little wobbles- it feels so good being able to call 30seconds a mistake!! Sus was about 30 sec faster. | ||
| running warm up/down 10:00 [3] | |
| Knees bit sore after, not as bad as yesterday though. | ||