Training Log Archive: taramelhuishIn the 7 days ending Mar 18, 2017:
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Saturday Mar 18, 2017 #
12 PM
Run warm up/down 22:00 [1] 2.0 km (11:00 / km)
really just a stiff shuffle, hammies were particularly sore after strength (esp. the one from last week), same with my butt and the calf wasn't too bad.
Orienteering 23:00 [3] 3.0 km (7:40 / km)
Katie and Charlotte ran a simulation sprint day for the nols next week, starting with the 1:5000 bush sprint at mt Ainslie. Couldn't run very fast and nav was very dodgy...so this really didn't give me much confidence
3 PM
Run warm up/down 13:00 [1] 1.8 km (7:13 / km)
10min WU: an even slower shuffle
3min cool down just to get money from the car
3min cool down just to get money from the car
Orienteering (training) 16:41 [3] 2.82 km (5:55 / km)
Urban sprint at ANU for the arvo. Again couldn't run very fast and in places felt like my nav was worse because I was running slower - got tripped up by crossing lines at a couple of parts so took the bad route to 14 and hesitated in other spots, overall not too bad I guess though
Friday Mar 17, 2017 #
Strength 55:00 [3]
the usual, with only a moderate core circuit because it had been a while since doing this strength set, and no calf raises
Thursday Mar 16, 2017 #
5 PM
Run warm up/down 20:00 [2] 2.2 km (9:05 / km)
1500m yog and drills
Run intervals 27:00 [5] 4.11 km (6:34 / km)
Trained with Des's group again, at Stromlo this time which was also good.
set was
- 1x1km tempo (meant to be 10k pace but I just tried keeping up with some of the others)
- then on the 1k loop, 500m at "3k pace" (faster)/ walk cutting across to the 700m mark, then 200m fast but not going all out, and repeated that x3 with big rests in between
Was really good to have other people to chase, but I was also pretty tired so could have been better, calf was also slighty sore but I didn't think it was that bad
set was
- 1x1km tempo (meant to be 10k pace but I just tried keeping up with some of the others)
- then on the 1k loop, 500m at "3k pace" (faster)/ walk cutting across to the 700m mark, then 200m fast but not going all out, and repeated that x3 with big rests in between
Was really good to have other people to chase, but I was also pretty tired so could have been better, calf was also slighty sore but I didn't think it was that bad
Run warm up/down 14:20 [1] 2.33 km (6:09 / km)
Cool down - calf got really sore here!!! hadn't noticed it that much during the set but was quite sore in the later part of the cool down, almost feeling like it was going to cramp at one point so I just walked for a bit, was slightly better after walking but still sore
Wednesday Mar 15, 2017 #
5 PM
Run warm up/down 13:00 [2] 1.92 km (6:46 / km)
Orienteering (training) 37:25 [3] 5.27 km (7:06 / km)
training at Campbell park. Idea was to go straight is great to everything which I failed miserably at ofc. was 4.9 and I did almost 5.3 :/ went pretty slow because my legs were sore/tired from the intervals but it really didn't help my nav.
7 PM
Strength 20:00 [2]
v short strength just to say that I did some
Tuesday Mar 14, 2017 #
5 PM
Run warm up/down 21:00 [2] 2.68 km (7:50 / km)
WU, drills, run throughs in the pouring rain
Run intervals 50:00 [5] 8.72 km (5:44 / km)
Ints crew split for the session, which was actually in partial sun...
I did Jarrah's session, 5x300m walking the rest then 5x150m walking back on the oval accelerating then basically going full speed which I found super tough. we definitely all went too hard on the first one though.
Then finished with a 20min modest tempo - Jarrah told me to try to keep 4:20ish pace, but it was hard looking at my watch so ended up doing more like 4:11s I think, was defs harder after doing the sprints but still good!
I did Jarrah's session, 5x300m walking the rest then 5x150m walking back on the oval accelerating then basically going full speed which I found super tough. we definitely all went too hard on the first one though.
Then finished with a 20min modest tempo - Jarrah told me to try to keep 4:20ish pace, but it was hard looking at my watch so ended up doing more like 4:11s I think, was defs harder after doing the sprints but still good!
Monday Mar 13, 2017 #
10 AM
Run warm up/down 10:00 [1] 1.0 km (10:00 / km)
Couldn't really be bothered warming up properly, legs/butt was tired from the races and it was a slog on the sandy paths
Orienteering race 29:04 [4] 3.5 km (8:18 / km)
last event at Pittwater, good fun again! came of the path too early at 6, and stopped reading the map at 11 - just ran in the general direction, which did not work, but other than that a pretty good run :) got tired pretty quickly though so my pace probably slowed quite a bit by the end
Sunday Mar 12, 2017 #
9 AM
Run warm up/down 15:00 [1] 1.5 km (10:00 / km)
again unsure of WU and WD
Orienteering race 49:23 [5] 6.4 km (7:43 / km)
Long at Pittwater which was super fun too!! made two main mistakes - not looking at the map/ getting distracted by others in the mass start on the first leg (so had to go hard after that to catch up) and early in the last loop where I just went the wrong side of a line of hills and got completely stuffed up. Ran the whole thing basically with jo, but we couldn't quite catch zoe and jo just got in front on like the 3rd last control which was annoying. but in general a fairly good race on a hard map!