Training Archive: BombIn the 7 days ending 2007-01-28:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| M | T | W | H | F | S | S | |||||||
Sunday Jan 28 | ||
| Orienteering 40:00 [3]4 km (10:00 / km) | |
| Map memory exercise - made a little tricker by the fact that there wasn't a map at the start, so we went hunting till we found the first control and started from there. pretty easy. | ||
| Orienteering 45:00 [3]5 km (9:00 / km) | |
| window exercise on charlies paddock. had trouble on a couple of long legs that were pretty vague and stopped on parallel features too early. | ||
| Orienteering 40:00 [4]4.3 km (9:18 / km) | |
| Skins - in a group with oli, wendy and the firminator. mass start on the first one, and staggered starts after that. oli won all 4, but I managed to get second on a couple.
died on the last one back up the hill - lucky it was the last training for the day! Brambles cafe in Warwick afterwards for very delicious ice cream and coffee! | ||
Saturday Jan 27 | ||
| Running (terrain time trial) 9:26 [5]2.2 km (4:17 / km) | |
| time trial at sandy creek. slower than last time (which was just before I went to woc) but quicker than any other january time. | ||
| Running (warm ups) 20:00 [2] | |
| Orienteering 45:00 [3]4.5 km (10:00 / km) | |
| Relocation exercise on Sandy Creek with Wendy - swapped map every 2 mins. quite tricky when you get the map on the edge of the circle and have to figure out really tricky granite! | ||
| Orienteering 50:00 [3]4 km (12:30 / km) | |
| visualisation/control picking exercise. sandy creek again. did the first part well, but lost motivation about 2/3 of the way through, but kieran and oli caught me so kinda raced them for the last part.
bloody hot day. | ||
| Orienteering 20:26 [4]3.2 km (6:23 / km) | |
| Sprint (bit long for a sprint!) race on the back part of sandy creek in the weird erosion stuff that never makes any sense. Pretty tired after all the other training in the heat.
Wore Wendy's garmin - the detail is amazing! every little mistake! the pace thing was really cool - shows up all your faffing when you haven't planned ahead enough and have to keep stopping to figure things out! | ||
Friday Jan 26 | ||
| Event: Cyclones Camp | ||
| Cycling 2:57:00 [3]75 km (2:22 / km) | |
| Australia Day ride up Mt Nebo with the trolls. Very hot in Bris, but nicer up on the mountain in the clouds. Felt totally awful to start with and got dropped, but found my legs about half way up and caught the group just going into the Nebo village. Breakfast at the Java Lounge - fantastic iced-coffee thickshakes! | ||
Wednesday Jan 24 | ||
| Cycling 1:45:00 [3]50 km (2:06 / km) | |
| Trolls ride. Got dropped at the start of the corso and had the embarrassment of everyone waiting for me at the top of the hill. | ||
Tuesday Jan 23 | ||
| Running intervals 24:38 [4]6 km (4:06 / km) | |
| 6*1 km intervals in Toohey forest. Ran with Geoff, Simon and Mat.
On single-track at the moment, but will move to terrain soon. It was my first speedwork session since July, so I wasn't expecting too much - I really struggled to get my legs moving fast enough for the first couple, and I though I was going to die after the third, and my pacing was totally crap... but then I actually started to feel pretty good for the last few. time, ave hr, max hr 4.07 170 183 3.50 174 187 4.29 177 186 3.58 173 187 4.20 178 187 3.54 173 186 (1,3,5 uphill, 2,4,6 downhill) Simon gave us all a good laugh - got bored after the first two, took off like a rocket on the next couple, and then ended up walking the 5th. Soft! | ||
| Running 1:00:00 [1]7 km (8:34 / km) | |
| warm up, warm down and recoveries. | ||
Monday Jan 22 | ||
| Running 1:04:00 [2]11 km (5:49 / km) | |
| River run into oxleys. Took about 5 mins longer than last time. Even though I waited til it was dark it was still so hot and humid that running hard wasn't an option. | ||