Training Log Archive: markgIn the 7 days ending Jan 14, 2007:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 14, 2007 #
Running long 1:30:00 [2] 17.5 km (5:09 / km) +275m 4:46 / km
ahr:162 max:179 shoes: Adidas Supernova Control
Longest run for a long while. Basically a big loop up on Nose Hill and the bit to/from home. First hill felt sort of tough (100m climb) but I settled into a nice pace after that. Took a gel after 50min and shortly after took a nice tumble on the snow right in front of a couple walking. I was up and away immediately but I think they were a bit shocked :) Hammies started to tighten up a lot on the way down off Nose Hill which made the last 3km a bit tough. Gmap
Saturday Jan 13, 2007 #
Note
rhr:50
Took the Polar fitness test twice this morning and scored 59 and then 71. For the second I changed my activity level from high to top. I think I'm somewhere in between in terms of activity, but performance-wise I'm probably closer to a V02Max of 59. I did the test lying in bed and actually fell asleep, recording a min heart rate of 50. During the day it's more like 65.
Thursday Jan 11, 2007 #
Running intervals 14:40 [5] 3.8 km (3:52 / km)
shoes: Asics Gel 2100
4 × 800m with 200m (1 min) floats and 3 × 200m with 100m (30s) floats. Felt really crap and was slow. Planned to do a couple more 800's but just didn't have the willpower. Legs were tight from orienteering last night which is probably why I had a few problems with my left calf spasming. Splits went something like 3:08, 3:07, 3:10, 3:17, 0:39, 0:39, 0:36. Just couldn't keep the pace up during the 800's.
Running warm up/down 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics Gel 2100
Warm up/down for ints plus floats.
Wednesday Jan 10, 2007 #
Running warm up/down 16:00 [2] 2.8 km (5:43 / km)
shoes: Asics Gel Empire
From home to orienteering.
Orienteering 49:00 [4] ** 5.8 km (8:27 / km) +205m 7:11 / km
ahr:159 max:177 shoes: Asics Gel Empire
Wednesday night training event put on by FWOC. The weather was bloody miserable, -18 with another -20 windchill and snowing. Map was a combination of a street map and satellite photos; it was really difficult to read any detail from it. Cruised around and felt quite good but made some mistakes because I misread the map. Wasted about 5 min fiddling with the spikes I strapped on for the ice.
Monday Jan 8, 2007 #
Running 36:00 [3] 7.5 km (4:48 / km) +20m 4:44 / km
shoes: Asics Gel 2100
Run from work out around Pearce Estates Park and back. Did 5 × 30s surges on the way back.
Running 11:54 [4] 2.6 km (4:35 / km)
shoes: Asics Gel 2100
Barely counts, but anyway … Lelia was not feeling well so I dropped her home and jogged back. I had to slow down a few times to negotiate large areas of slick ice; it's hard in the dark!