Training Archive: AmbieIn the 7 days ending 2007-03-10:
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| S | M | T | W | H | F | S | |||||||||||
Saturday Mar 10 | ||
| Strength and Conditioning 25:00 [3] | |
| rhr:42 slept:8.5 (injured) | ||
| Swissball workout in the morning, and a few extras. | ||
| 'Bit of everything' tempo 1:22:00 [4] | |
| rhr:42 slept:8.5 (injured) | ||
| Tempo run with ross and ramon, was ok, and not too hard but the last 5 mins tempo was a bit tedious on the athletics track.
Ran for 25mins ish then 5min 80% then jogged 5 mins then 5mins 80% etcX4 all around streets and tracks, last one on the athletics track tho.... warmed down 20mins or so Both feet really sore....hmmmm guttering, dont know whether its the shoes or what..... may have to go back to the ol physio :( | ||
Friday Mar 9 | ||
| Running warm up/down 50:00 [3] | |
| rhr:46 slept:8.0 (injured) shoes: Asics Gel Empires (NEW 5/11/06 | ||
| Warmed up and down around the streets and parks on the way to Newtown Park and then around the traack a few times.
WU=23mins WD=27mins | ||
| Speed Work intervals 23:00 [5] | |
| rhr:46 slept:8.0 (injured) shoes: Asics Track Spikes | ||
| Session = 10X 300m reps with 90secs jogging recovery.
Was feeling unmotivated going into it, Did the first three alright, after the 4th was a bit tired, managed to do about 3-4 more OK then the last two were good but hard! LEgs were tying up. 49,51,50,48,49,49,48,48,50,47 Jogged around the track with bare feet on the grass a few laps after felt so nice! | ||
| Note | |
| Need new shoes, feet getting so dam sore!
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Thursday Mar 8 | ||
| Running 36:00 [3] | |
| rhr:46 slept:8.0 (injured) | ||
| EArly morning recovery run with Nelly, was nice but felt really unco as i sometimes do in the mornings, went down around the waterfront and back up a few mt vic tracks
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| 'Bit of everything' tempo 1:25:00 [4] | |
| rhr:46 slept:8.0 (injured) shoes: Asics Gel Empires (NEW 5/11/06 | ||
| Running 25mins around the waterfront towards the airport, then 5mins Tempo at 85% then 25mins running out to lyall bay and along the beach then 5 mins at 85% (just happened to go up a mega steep road in that 5 mins that took 3 mins to get up!) then ran 25mins through newtown park at the end and down adelaide to home.
Felt pretty good running wise, My feet were really sore all over in general, i think i need new shoes! :( | ||
Wednesday Mar 7 | ||
| Running warm up/down 52:00 [3] | |
| rhr:46 slept:9.0 (injured) shoes: Asics Gel Empires (NEW 5/11/06 | ||
| Warmed up jogging 25mins to the track and then to the park as the track was not allowed to be used.
Warmed down jogging 28mins around the streets and stuff..... Felt ok MEGA WINDY TODAY! and HOT foot pain = 6.5 | ||
| Speed Work intervals 30:00 [4] | |
| rhr:46 slept:9.0 (injured) shoes: Asics Track Spikes | ||
| 1km Reps X6 with 90secs running/jogging recovery between each
Did them on grass park as track not in use, just ran about 80-85% and did them 3mins 20secs each Felt good for the first two, crap third, good 4 and 5 and then average on number 6 | ||
| Strength and Conditioning 20:00 [3] | |
| Swiss Ball programme and other various exercises. | ||
Tuesday Mar 6 | ||
| Note | |
| rhr:46 slept:9.0 (injured) (rest day) | ||
| Rest Day From running. | ||
Monday Mar 5 | ||
| Trail Running hills 51:00 [3] | |
| (injured) | ||
| Easy Run around Mount Vic, pretty steep tracks....god knows why i decided on them!
FElt fine. | ||
Sunday Mar 4 | ||
| Trail Running 1:53:00 [3] | |
| rhr:46 slept:3.0 (injured) shoes: Asics Gel Empires (NEW 5/11/06 | ||
| Got up at 7am and went running to see the Gut buster race that ross and bryn were running in, went up the beasty track to the windmill.
Felt surprisingly good, probably still drunk! Foot pain = 6 | ||