Training Log Archive: HeidistolbergerIn the 7 days ending May 28, 2018:
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Monday May 28, 2018 #
Running (really easy 30 minutes) 31:10 [3] 5.0 km (6:14 / km) +75m 5:48 / km
ahr:155 max:170 rhr:51 slept:10.0 (sick)
Under the weather at the moment so took it really easy.
Got about 5 minutes in and my head was pounding, but had been in bed all day and wanted to stretch the legs.
After the first 2K or so went at a slower pace and tried to keep the heart rate lower.
Got about 5 minutes in and my head was pounding, but had been in bed all day and wanted to stretch the legs.
After the first 2K or so went at a slower pace and tried to keep the heart rate lower.
Strength (core and strength) 30:00 [3]
Leg, arm and core strength exercises after my easy jog.
Need to get back into doing these sessions on a more regular basis.
Need to get back into doing these sessions on a more regular basis.
Sunday May 27, 2018 #
Orienteering (Coaching) 22:20 [2] 2.5 km (8:56 / km) +10m 8:45 / km
Putting some of the controls/TP out for club training day today.
Thankfully i'm pretty sure I got them all right... or at least close enough that noone has complained to me yet...
Thankfully i'm pretty sure I got them all right... or at least close enough that noone has complained to me yet...
Orienteering (Morning training) 1:39:00 [2] 5.7 km (17:22 / km) +30m 16:55 / km
Morning session focused on control picking and visualisation.
I was given the job of coaching some of the red level runners, good group of girls who listened and asked plenty of questions.
Did the first exercise walking/jogging with the two less experienced girls to make sure they had the hang of it and answer their questions. Met up with the other three girls at the finish before carrying on over into the coastal strip to do a visualisation, control circle, relay type session. Jogged them over to a central point and then made them stand on the feature their control was supposed to be on, 3 different splits but somehow managed to get 5 on some controls.
I was given the job of coaching some of the red level runners, good group of girls who listened and asked plenty of questions.
Did the first exercise walking/jogging with the two less experienced girls to make sure they had the hang of it and answer their questions. Met up with the other three girls at the finish before carrying on over into the coastal strip to do a visualisation, control circle, relay type session. Jogged them over to a central point and then made them stand on the feature their control was supposed to be on, 3 different splits but somehow managed to get 5 on some controls.
Orienteering (afternoon training) 42:28 [2] 4.1 km (10:21 / km) +20m 10:07 / km
Corridor and compass exercises in the afternoon.
The corridor was a really fun flow exercise that had been split into pieces so not one straightforward corridor. To make it even more confusing the pieces had all been rotated in different directions... similar to a sprint training done at U23 camp.
It was nice to be able to get a little run around on this exercise, still stopping every now and then the check the girls were okay.
Moved onto the compass exercise which was also a challenge for some of them, ran around to different controls to see how everyone was doing and shadowed some people for a few.
Nice to be able to take a red level rather than yellow and actually get some navigation training out of it for myself as well as helping them.
The corridor was a really fun flow exercise that had been split into pieces so not one straightforward corridor. To make it even more confusing the pieces had all been rotated in different directions... similar to a sprint training done at U23 camp.
It was nice to be able to get a little run around on this exercise, still stopping every now and then the check the girls were okay.
Moved onto the compass exercise which was also a challenge for some of them, ran around to different controls to see how everyone was doing and shadowed some people for a few.
Nice to be able to take a red level rather than yellow and actually get some navigation training out of it for myself as well as helping them.
Note
(sick)
Saturday May 26, 2018 #
Orienteering (Middle training) 1:27:20 [3] 8.5 km (10:16 / km) +160m 9:23 / km
ahr:166 max:191 rhr:48 slept:9.0
Middle simulation training at Rimmer road.
Warm up to the top of the map where we started the simulation course.
Was a lot more hesitant and unsure of myself this time around given there were no controls and it was very detailed.
Found my mind always wandering a bit, was probably more worried about not getting caught by the security.
Trialing the new shoes before any of the big races coming up, trying to wear them in a little but of course it meant my heels blistered pretty badly from about #5 they were causing me a lot of grief so just picked out some of the controls that were on the way back, made it to the main road avoiding security and then just cut in at #4 of the warm down course.
Did 4, 5, 6, 10, 9, 8, 12, 13 finish on the warm down course getting down to a really slow jog/walking/hobbling pace.
Always good to get out in the forest though.
Warm up to the top of the map where we started the simulation course.
Was a lot more hesitant and unsure of myself this time around given there were no controls and it was very detailed.
Found my mind always wandering a bit, was probably more worried about not getting caught by the security.
Trialing the new shoes before any of the big races coming up, trying to wear them in a little but of course it meant my heels blistered pretty badly from about #5 they were causing me a lot of grief so just picked out some of the controls that were on the way back, made it to the main road avoiding security and then just cut in at #4 of the warm down course.
Did 4, 5, 6, 10, 9, 8, 12, 13 finish on the warm down course getting down to a really slow jog/walking/hobbling pace.
Always good to get out in the forest though.
Note
(sick)
Thursday May 24, 2018 #
Running intervals 1:00:40 [4] 11.3 km (5:22 / km)
ahr:163 max:185 rhr:50 slept:8.0
Plan: 15 minutes warm up,
15 x 200m (aiming for about 40 seconds)
with 200m easy jog between
15 minutes warm down.
Was a hard session, made even harder by the absolute soaking I got half way through and me being the only person at the track making it a very lonely slog.
Struggled to get exactly 40s for a lot of them, legs were just not wanting to tick over quickly enough (puddles probably didn't help either).
Times in the end were; 42, 42, 41, 40, 41, 40, 41, 42, 41, 41, 41, 41, 41, 41, 39.
Legs were pretty destroyed by the end so really glad for the rest day tomorrow.
15 x 200m (aiming for about 40 seconds)
with 200m easy jog between
15 minutes warm down.
Was a hard session, made even harder by the absolute soaking I got half way through and me being the only person at the track making it a very lonely slog.
Struggled to get exactly 40s for a lot of them, legs were just not wanting to tick over quickly enough (puddles probably didn't help either).
Times in the end were; 42, 42, 41, 40, 41, 40, 41, 42, 41, 41, 41, 41, 41, 41, 39.
Legs were pretty destroyed by the end so really glad for the rest day tomorrow.
Dancing 20:00 [3]
Been quite a few months since I've been but had promised I would go this week so made a short appearance.
Fitness has improved, definitely not huffing and puffing like I used to, but my legs had a bit of a shock to the system.
Fitness has improved, definitely not huffing and puffing like I used to, but my legs had a bit of a shock to the system.
Rolling and Stretching 10:00 [3]
Wednesday May 23, 2018 #
Running (Easy 45 minutes) 47:10 [3] 8.9 km (5:18 / km) +170m 4:50 / km
ahr:164 max:171 rhr:42 slept:9.0
Easy 45 minutes run adding some hills up and around Mt Albert.
Liam came with me again.
Was raining on and off throughout the whole run, also had a strong head wind coming home which wasn't fun.
Slippery coming down Mt Albert and too many stairs going up so pace dropped quite a bit there.
Overall not bad, and felt pretty good.
Watch said 8.5k but have measured it before as 8.9km and Liam's watch said the same.
Liam came with me again.
Was raining on and off throughout the whole run, also had a strong head wind coming home which wasn't fun.
Slippery coming down Mt Albert and too many stairs going up so pace dropped quite a bit there.
Overall not bad, and felt pretty good.
Watch said 8.5k but have measured it before as 8.9km and Liam's watch said the same.
Tuesday May 22, 2018 #
6 PM
Running intervals 1:05:00 [5] 11.9 km (5:28 / km) +180m 5:05 / km
ahr:174 max:194 rhr:46 slept:9.0
Plan:
15 minutes Warm up
6 x 1km (4.25) with 90 seconds recovery walk.
15 minutes Warm down
Was quite a tough session but managed to push through it and came out on top.
Aim was to keep the reps consistently at 4.25 for 1k, but was able to get them all faster than the time even with the variation in each rep depending on where we started.
Times were: 4.20, 4.19, 4.17, 4.20, 4.20, 4.23
Was pretty wary about the 90 second rest but wasn't too bad in the end.
Definitely hard work but was really satisfied by the end result so feeling pretty good. Liam joined me for them.
15 minutes Warm up
6 x 1km (4.25) with 90 seconds recovery walk.
15 minutes Warm down
Was quite a tough session but managed to push through it and came out on top.
Aim was to keep the reps consistently at 4.25 for 1k, but was able to get them all faster than the time even with the variation in each rep depending on where we started.
Times were: 4.20, 4.19, 4.17, 4.20, 4.20, 4.23
Was pretty wary about the 90 second rest but wasn't too bad in the end.
Definitely hard work but was really satisfied by the end result so feeling pretty good. Liam joined me for them.