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Training Log Archive: camd

In the 7 days ending Sep 23:

activity # timemileskm+m
  Road Cycle2 5:54:27 43.5(7.4/h) 70.0(11.8/h) 921
  Strength/Conditioning3 3:06:00
  Running3 2:33:51 17.4(8:51) 28.0(5:30) 558
  Orienteering1 41:10 4.35(9:28) 7.0(5:53) 41
  Drills/Strides1 25:00 0.25(1:40:35) 0.4(1:02:30)
  Total6 12:40:28 65.49 105.4 1520

» now

Friday Sep 23 #

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Saucony Guide 8v2

Strength/Conditioning 1:05:00 [2]
ahr:115 max:145

Last time in the gym before race next weekend, all areas feeling strong.

Thursday Sep 22 #

Road Cycle (Cycle to/from map) 1:18:00 [2] 30.0 km (23.1 kph) +400m
ahr:140 max:166

Road Cycle (Mapping) 4:00:00 [1] ** 26.0 km (6.5 kph) +300m

Mapping Devonport for a urban rogaine fundraiser event. Was meant to be just checking/updating but ended up almost completely remapping cos the original map was such a mess, colours all wrong, symbols all orientated at weird angles the list went on and on.. time includes nourishment stops

Wednesday Sep 21 #

Running warm up/down 19:23 [1] 3.9 km (4:58 / km) +30m 4:47 / km
shoes: Saucony Guide 8v2

Drills/Strides 25:00 [1] 0.4 km (1:02:30 / km)
shoes: Saucony Type A6

Working hard with coach Paul to try and fix my running technique once and for all. Had a breakthrough during strides and ended up doing 5 in the end to practice. Promising

Running intervals (Mile reps) 23:19 [4] 6.4 km (3:39 / km)
ahr:164 max:192 shoes: Saucony Type A6

Putting into practice what had just been learnt with 4 Miles at just higher then steady pace. Absolutely smashed the first lap finding it easy and going under 80! Then as I got tired things got worse.. but still great signs very happy. Times were 5:51, 5:50, 5:49, 5:49 with 90s rests, felt like I could have pushed harder.

Strength/Conditioning 1:03:00 [2]

Keeping things humming along in the gym

Tuesday Sep 20 #

(rest day)

Woke up and miraculously my knee was feeling 100x better! Took the day off to be cautious anyway, hopefully tomorrow it will be 100% for track :D

Monday Sep 19 #

Road Cycle warm up/down (To/from millenium) 36:27 [1] 14.0 km (23.0 kph) +221m

Uh-oh my knee issue blew up overnight.. will make a decision tomorrow of how bad after a better nights sleep and some loosening..

Strength/Conditioning 58:00 [2]

Missed two exercises as my knee didn't like the lateral movement and did one additional one to semi replace those.

Sunday Sep 18 #

Orienteering warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Icebug Acceleritas5

Orienteering race (AOS Woodhill (middle)) 36:10 [4] 6.0 km (6:02 / km) +41m 5:50 / km
ahr:176 max:192 shoes: Icebug Acceleritas5

Pretty average race, feeling kind of tired probably from lack of sleep with my uni project. Ran red 3 to try and race a middle distance although I just wasn't feeling the aggressiveness after 1/3 way through entering the coastal strip and making a few mistakes. Bit of a twinge in my knee I used to have a few issues with - this week might have to watch it carefully..

Saturday Sep 17 #

Running long (Sick run in the mud) 1:45:09 [2] 16.6 km (6:20 / km) +528m 5:28 / km
shoes: Icebug Acceleritas4 (no2)

Riverhead, cruised along in the misty rain at a really easy pace. Almost all single track, was incredibly muddy which was very fun but very slippery up some hills! Found tonnes of tape out there from the Xterra trail race I did before JWOC - someone still hasn't cleaned up the mess 3-4months on! :(

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