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Training Log Archive: elfy

In the 7 days ending Sep 16:

activity # timemileskm+m
  Biking4 3:34:00 40.76(5:15) 65.6(3:16)
  Running4 2:57:52 15.55(11:26) 25.03(7:06) 538
  Strength and Conditioning6 1:55:00
  Orienteering1 25:00 2.27(11:01) 3.65(6:51) 160
  Total7 8:51:52 58.58 94.28 698

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Saturday Sep 16 #

Running 23:55 [5] 5.0 km (4:47 / km) +115m 4:17 / km

50th Park run :) tried to push harder at the end of the second km and for the third km this week, and then just kept the pace up down the hill. Pretty happy to have equalled my pb.

Running (Warm up/down) 10:00 [3] 1.0 km (10:00 / km)

Strength and Conditioning 15:00 [3]

Stretches

Friday Sep 15 #

Strength and Conditioning 20:00 [3]

Stretches and rolling

Thursday Sep 14 #

Biking 54:00 [3] 16.4 km (3:18 / km)

to/from uni. windy on the way home

Running (Warm up/down) 16:00 [3] 2.5 km (6:24 / km)

Longish warm up jog around the gardens and shorter warm down back to the car

Orienteering 25:00 [4] 3.65 km (6:51 / km) +160m 5:37 / km

Sprint training at the botanic gardens using old maps. This week we ran it as intervals doing three or four controls then jogging the next one. Felt really slow on the first couple up the hill, but then started to feel a bit better through the rest of them.

Wednesday Sep 13 #

Biking 52:00 [3] 16.4 km (3:10 / km)

to/from uni. Bit windy on the way home, but just avoided getting caught in the rain

Strength and Conditioning 15:00 [3]

Stretches. Tight glutes today

Tuesday Sep 12 #

Biking 52:00 [3] 16.4 km (3:10 / km)

to/from uni
not much wind so pretty nice riding today

Running 1:00:00 [3] 8.06 km (7:27 / km)

Warm up, drills, then 10 x 200 m intervals jogging back to the start in between followed by a long warm down. Felt pretty good through most of it, legs felt a little heavy during some of the intervals but improved towards the end. Right shin slightly sore afterwards

Strength and Conditioning 20:00 [3]

Stretches and rolling

Monday Sep 11 #

Biking 56:00 [3] 16.4 km (3:25 / km)

To/from uni. Fighting the wind on the way in but it was nice home, although rather cold

Strength and Conditioning 20:00 [3]

Stretches. Got a bit distracted so longer than usual

Sunday Sep 10 #

Running 1:07:57 [3] 8.47 km (8:01 / km) +423m 6:25 / km

Run up the new track to Huntleigh park then up Silversky and the 4wd to the skyline then along and down Bells track. Tried to do 1 min hard 2 min easy from Huntleigh park, but right quad was sore so I stopped on the 4wd track and ran steadily up from there. Felt pretty good at the Crows nest when a man was walking back and said there were cows and I helped him get around them, though it's annoying having the cows there as they've messed up the ground lots.

Strength and Conditioning 25:00 [3]

Stretches and rolling

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