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Training Log Archive: Miss Jones

In the 7 days ending Jan 31, 2011:

activity # timemileskm+m
  Running7 9:22:00 43.19 69.5
  Orienteering3 57:43 1.93 3.1
  Total9 10:19:43 45.11 72.6

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Monday Jan 31, 2011 #

Running warm up/down 8:00 [3]

really slow warm up in Callan Park though it was already 38 degrees...
3 PM

Orienteering 20:30 [3]

Callan Park

Was in Sydney for the day so I test ran the final Sydney Sprint Series for Helen. It was pretty hot! My right shin has been annoying lately (hurts to walk up stairs or to take any weight etc...) and it was particularly bad this arvo. Sort of limped around the course - it was fun! No more comments about it though in case anyone reading is going to run it ;-)
6 PM

Orienteering race (Sydney Sprint) 14:44 [3] 3.1 km (4:45 / km)

Cumberland Hospital

Hung around Sydney Town for the sprint in Parra... It was a great course on a little area - mostly buildings and park/oval. I missed a gap into #3 and a gap out of #6 and lost some seconds on #5. Oh and I circumnavigated the thicket at #10 which was me being lazy and not reading the map or descriptions. It was really fun! Might have to organise a sprint series in Canberra next summer.

Had taken some medicine after Callan Park because my leg was so sore and it worked - don't remember feeling any pain at all!

Didn't warm up or down - Catherine is a bad influence ;-)

Sunday Jan 30, 2011 #

Running 2:16:40 [3] 29.0 km (4:43 / km)

Long run, mainly with Hannah an Jackie. From home via Andrea's, Dicko Ovals and then on the Ainslie loop plus extension of Anzac Pde, bridge to bridge, Anzac Pde and back on the loop track. Also an extra km or 2 when we passed the turn off near War Memorial. Was a solid pace for me and I was getting tired at the end. All done by 10am and it was starting to get hot! Their garmins said 27.5km to Andreas and I jogged slowly there and back so think an extra 1.5 or 2km should be about right.


Haven't written down my training for more than 6 months and I'm starting to forget training times and pbs. So I'm getting back on ap!

Saturday Jan 29, 2011 #

Running warm up/down 32:45 [3] 6.5 km (5:02 / km)

4km warm up and 2.5km warm down. Stopped wd early because I had a weird pulling in my glute and could hardly lift my leg. 2 ibuprofens fixed that in the arvo.

Running 30:00 [3]

Session at Stromlo with the girls
3x800m on 5' cycle - 2.50, 2.43, 2.43
4x400m on 2'30" cycle (100jog) - 77 (down), 74 (down), 85 (up), 82 (up)
5x200m on 1'30" cycle - ??

Never normally have this much rest/recovery but it was lucky because I was feeling pretty tired.

Friday Jan 28, 2011 #

Running 1:15:05 [3]

Early morning jog with Cherie on ainslie tracks.

Thursday Jan 27, 2011 #

Running warm up/down 32:00 [3]

To and from Southwell with some laps

Running intervals 30:00 [3]

Fartlek @ Southwell
3x3' on 4'30 cycle
3x2' on 3'30 cycle
Then 10' surprise fartlek when Dick got there - he got massively held up when a truck rolled on its side in the middle of civic!

Southwell too dry and hard for me to run barefoot anymore. It was so good in November and December.

Wednesday Jan 26, 2011 #

Running 2:17:30 [3] 26.0 km (5:17 / km)

Long run with Laura from home via Dicko ovals to meet the girls and then the fasties took off on the Ainslie loop but Laura and I went slower but did the bridge to bridge extension.

Running warm up/down 10:00 [3]

With the hoggster at UC

Orienteering 22:29 [3]

Orienteering at UC
Was pretty hot still at 5.30pm (35deg?). The aim was to beat the hoggster on my home terrain ;-)
Run was fine but I was suffering on the open legs across the ovals. John set a good course from the limited area he was allowed to use - didn't have permission to use the residential areas and they are by far the trickiest bits I think!

Tuesday Jan 25, 2011 #

Running intervals 30:00 [3]

First track session since November or December. Was feeling a bit tired running there but surprisingly felt good during the session. We ran at 9.30am so it was much cooler than would have been in the arvo.
4x400m w 200m float (2.4km) = 8.25
4x300m w 100 float (1.6km) = 5.25
5x150m w 50 float (1km) = 3.26

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)

To and from the track from home

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