Training Log Archive: fellIn the 7 days ending Jun 24, 2007:
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Sunday Jun 24, 2007 #
Orienteering race (Blodslitet) 2:28:11 [2] **** 19.85 km (7:28 / km) +1175m 5:46 / km
ahr:148 max:184 shoes: VJ twisters
Daylesford = cold
Jim obviously realised his initial pre-race excuse was not going to cut it.
only one bandit this year.
walked most of the last loop. come to think of it, spent most of the second loop walking and talking with toph.
my loop speeds were: 5min/km, 6min/km, 9min/km
Saturday Jun 23, 2007 #
Run long 46:46 [3] 10.65 km (4:23 / km) +168m 4:04 / km
ahr:169 max:184 shoes: Mizuno Wave Rider 7
Ocean Grove to Point Lonsdale and back;
didn't get all the way to the light house; fell about a km short; but as I'd already been running for 25min and I'd told my grandmother I'd be back in 40 minutes; I decided to turn around.
forgot about having to run into the wind on the way back.
the large amount of dogs on the beach got me to thinking about the absolute LACK OF DOGS IN CANBERRA. I think I've seen one whilst running so far this year, and that was when I got lost and ended up in the 'badlands' of Mount Pleasant.
Friday Jun 22, 2007 #
Run warm up/down 15:00 [3]
shoes: Mizuno Wave Rider 7
Run race (time trial) 10:24 [4]
ahr:185 max:196 shoes: Mizuno Wave Rider 7
thought I'd use Mortie as a pace car and then sprint off on him in the last 2 laps.
either we went out too slow; or I should have made it the last three laps.
was aiming for under 10min. and was very energetic at the end.
laps:
39secs
1:21
1:23
1:24
1:29
1:24
1:25
1:16
Thursday Jun 21, 2007 #
Bike (instructing) 3:00:00 [1]
they have to pick up 5 of the 8 checkpoints on the slopes of Mount Little Joe and Mount Bride. can usually get quite tough up the hills; unfortunately today's group was a little less navigationally inclined and spent much of the morning heading all over the shop; which was then complimented by over caution in the second half, which slowed us down substantially.
so looks like I am going for the most training on the shortest day.
have to justify yesterday's rest day and the dismal week so far.
Run warm up/down 5:00 [2]
shoes: Mizuno Wave Rider 7
Run intervals (Mt. Little Joe) 37:30 [2] 6.73 km (5:34 / km) +343m 4:26 / km
ahr:160 max:188 shoes: Mizuno Wave Rider 7
today's training could only be described as a destroyer of the quadriceps.
had a few things against me, like the 3 layers of clothing that seemed like a good idea at the start.
out along the river and along the pipeline trail from the yarra to yankee Jim's. unfortunately this is the wrong direction to run it in.
ran back along the rail trail and the river.
took it a bit too easy to consider this a WORTHWHILE SESSION.
I can't believe I haven't ran the full length of this track before.
Wednesday Jun 20, 2007 #
Note
(rest day)
Tuesday Jun 19, 2007 #
Run warm up/down 13:00 [3]
shoes: Mizuno Wave Rider 7
Run intervals (the drain) 21:00 [3]
shoes: Mizuno Wave Rider 7
felt good despite the weather.
didn't get sore at all.
core (core) 21:00 [3]
Monday Jun 18, 2007 #
Run warm up/down 10:13 [3]
ahr:169 max:172 shoes: Mizuno Wave Rider 7
hurtled down Dee road across the scary bridge and out along the rail trail.
Run hills 9:20 [4] 1.39 km (6:43 / km) +144m 4:25 / km
ahr:178 max:187 shoes: Mizuno Wave Rider 7
killer hill intervals; will be going back for some mtb instructing on thursday so will try and get a more impressive hill run in...
Run warm up/down 9:43 [3] 2.06 km (4:43 / km) +83m 3:56 / km
ahr:175 max:186