Training Archive: joshwaIn the 30 days ending 2008-04-30:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | ||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Strength/Conditioning (Push-Ups) 5:00 [3] | |
| hans has been telling me to do push ups for ages. finally got round to doing them. did 100. 10 and then a rest (ten times obviously).
Elly was my inspiration :P what a machineee!!! | ||
| Running long 59:48 [4] | |
| felt like a very good pace for a longish run. didnt know how long i was going to go for but i thought this turned out pretty good. very happy with this session :D | ||
| Stretch 7:00 [1] | |
| just a stretch after my run. need to make sure i keep the stretching up with my training. flexibility aint too good as it is. | ||
Tuesday Apr 29 | ||
| Running warm up/down 35:00 [3] | |
| warm up
5 mins jog. 20m x 2 -side step, forwards backwards, grapevine and jog. all stretches. drills 15m + 5m walk x 2 -flick bum, high knees, goose step, skipping, ladder and run throughs. (warm up felt a bit rushed coz it was gonna get dark on us. 20mins all up) warm down weights resistance work - 20m x 2 -jog, arms up, aeroplane, punch sky, lateral in and out, upright rowing, punch out front, ladder, jog. stretch. (warm down stretch was really good. bout 15 mins). | ||
| Running intervals (Jimboghetti Intervals) 16:00 [5] | |
| jimboghetti intervals/fartlek around walka.
1.30 recovery jog, 1.30 sprint x 2 1.00 recovery jog, 1.00 sprint x 2 0.45 recovery jog, 0.45 sprint x 2 0.30 recovery jog, 0.30 sprint x 2 0.15 recovery jog, 0.15 sprint x 2 felt pretty good actually. i go out 8 mins back 8mins and see if i can make it back past the starting point. got A LOT further out than usual but was about 5m short coming back which is a bit disappointing but still good. good session. worked real hard. hope that up there makes sense. | ||
Monday Apr 28 | ||
| Swimming 45:00 [3]1.5 km (30:00 / km) | |
| swam 6 lots of 250m (10 laps in the 25m pool). bit of a recovery session coz i still felt like doing something :)
times were: 4.18, 4.21, 4.20, 418, 4.26, 4.32. was good. nice and easy. occasionally i would race one of the fast guys doin squad for a few laps :P sometimes you can keep up but generally all the really good ones are in the middle lanes next to you and so you feel heaps slow. meh. they can do their 50 000 hours of swimming everyday for all i care :P | ||
| C • Recovery 2 | ||
| C • Pool 2 | ||
Sunday Apr 27 | ||
| Bush Orienteering race (ACT Long Champs) 1:07:24 [5]**** 8.3 km (8:07 / km) +225m 7:09 / km | |
| shoes: VJ Falcons | ||
| 'Boboyan Divide'
did well. am very happy with how i went on the weekend and today especially. i like the longer ones so i wanted to do well in it. only real mistake was the first control where i lost time coz i ran down the hill past it. silly mistake but recovered well and had a clean run. felt REAL exhausted and tired at times but it wasnt too bad. its funny how the altitude and cold wind makes it heaps harder to breathe. espec with athsma! lol. | ||
| C • nice 2 | ||
| C • Another win 3 | ||
| Running warm up/down 20:00 [2] | |
| shoes: VJ Falcons | ||
| warm up, down and a stretch. i think i need to make sure i do more after my race. im generally good before it but i always just go get changed and rest instead of doing a proper jog and stretch afterwards :P | ||
Saturday Apr 26 | ||
| Bush Orienteering race (ACT Middle Champs) 38:12 [5]***** 4.4 km (8:41 / km) +165m 7:19 / km | |
| shoes: VJ Falcons | ||
| 'honeysuckle creek'
very very pleased with this result. was going really well and navigating great. had a bit of a hiccup at number 13 though. should have gone along the bottom of the hill and up to the control past the general vicinity of number 4. but i climbed early through slow thick bush and then ended up stopping too early. annoyed to lose 3mins :( other than that great. | ||
| C • A Win! 1 | ||
| Running warm up/down 20:00 [2] | |
| shoes: VJ Falcons | ||
Friday Apr 25 | ||
| Bush Orienteering race (ACT Sprint Champs) 15:05 [5]*** 2.7 km (5:35 / km) +80m 4:52 / km | |
| shoes: VJ Falcons | ||
| 'murryong ridge'
came 3rd. lachy and geoff beat me. was close though. and the time they got me by was easliy lost in the first two controls. thos minor mistakes cost me in the sprint. solid start to the weekend though :) | ||
| Running warm up/down 20:00 [2] | |
| shoes: VJ Falcons | ||
Thursday Apr 24 | ||
| Gym (Cycle Class) 30:00 [5] | |
| anothe cycle class. god the holidays are good. this is the 3rd time ive been to the gym this week.
i was buggered. worked hard. | ||
| Gym (Treadmill Run) 20:00 [4] | |
| damn 20 minute time limit on the treadmill. started it up a bit in the first 5 coz of cycle class just before. then went fair hard the next 10 mins and slowed it down again in the last 5. | ||
| Strength/Conditioning (Wieght Machines) 40:00 [3] | |
| did some weights while mum and nicola did some boot camp thing i didnt wanna do :P
got a weight and then did 20, rest, 15, rest, 10 rest. worked alright. im not very good at weights. i felt like i had the biggest muscles ever but on further inspection....i didnt :( | ||
Wednesday Apr 23 | ||
| Running 28:04 [4] | |
| just ran round ashtonfield. felt really good til about halfway through when i just got the worst stitch ever. honestly, it would be mighty close to the most excrutiating pain i have ever experienced. maybe i should put the intensity up to 5 because of the pain :( hurt so much.
so all in all. very very very disappointed. i dont think i have ever walked on a training run before, and today i did for a whole minute and the second half was a lot slower. gah, so annoyed with myself :( | ||
| Gym (Cycle Class) 45:00 [4] | |
| another cycle class. lucky i had this after that run. wasnt as good as last nights one coz we had a different person taking it this time.
o, and another thing. got new running shortssss. god theyre good :P | ||
Tuesday Apr 22 | ||
| Gym (Treadmill Run) 16:00 [3] | |
| just ran on the treadmill for a bit before the cycle class. its amazing how much faster it feels on the treadmill eh. i dont like it as much. | ||
| Gym (Cycle Class) 35:00 [5] | |
| Cycle clas at gym. was very tough. I was buggered and sweating heaps by the end of it :P
Man genesis is going crazy. There is so many people there. | ||
| Strength/Conditioning (Weights) 30:00 [3] | |
| just a few weights after the cycle class seeing as the instructer guy was still taking it.
i have come to the conclusion that i am weak and scrawny as!!! :( | ||
Sunday Apr 20 | ||
| Bush Orienteering race (Club Minor Event) 50:00 [4]*** 2.9 km (17:14 / km) | |
| spiked:9/11c shoes: VJ Falcons | ||
| followed elli around the long orange course just to try and give her some tips and stuff on her orienteering. i reckon shes a real promise for schools next year.
pretty sure im not the best coach though :P | ||
Saturday Apr 19 | ||
| Adventure Race race 4:20:00 [5]30 km (8:40 / km) | |
| did the adventure race with steve and daniel from newcastle.
did fair good. very very annoyed with the control being put in the wrong spot. you'd think with the amount of money being paid and the number of teams entered theyd be able to get it right. i really dont consider it to be 'the nature of the sport' as the guy commentating put it when he was told. we were actually 4th at that stage and lost like 10mins on some other teams! dropping us back to about 12th overall i think. was 30km all up. prob had about 15-20km ride, 4km paddle and the rest run. the mud made the ride very tough :P and maybe a little more navigation or something would have played to our advantage a bit more but still a very solid effort!!!! well done guys. cheers. | ||
| C • good to know u criticise my... 2 | ||
Friday Apr 18 | ||
| Running (Beep Test) 15:00 [4] | |
| ran 11.5 on beep test. had to stop at the 90 percentile for our age. felt good considering ive had a big week.
well done to all the other guys aswel who made their target :) | ||
| Running warm up/down (Hand Weights & Drill) 25:00 [3] | |
| a little warm down witht he squad in cluding drills, the ladder and some running with hand weights.
good finish to an even better week :) good to see lots of other squad members on attackpoint now. sure motivated me to finally log my training :P | ||
Thursday Apr 17 | ||
| Sprint Orienteering race (Pairs Relay) 16:37 [5]*** 4.3 km (3:52 / km) | |
| spiked:16/20c | ||
| pairs relay with 4 short legs each.
course A - 3.16 - 850m course B - 4.35 - 1.15km course C - 5.10 - 1.35km course D - 3.36 - 950m was very very fast. woo, team jozza (josh and tazza) = 3rd. 1st mixed team. damn team tosser beating us!!!! :P | ||
| Sprint Orienteering race (Sprint Course) 28:00 [5]*** 5.2 km (5:23 / km) | |
| spiked:24/26c | ||
| Ran the B grade final from the Newcastle Park tour final. couldnt run the A like everyone else coz i had already done it.
Very happy. Surprised at my time coz i was so exhausted!! oh well, not complaining :P Bit of soccer with some squad members afterwards went well aswel :) | ||
Wednesday Apr 16 | ||
| Bush Orienteering race (Long Red Course) 44:07 [5]**** 6.6 km (6:41 / km) | |
| spiked:17/23c shoes: VJ Falcons | ||
| long red course out at 'Shotgun Avenue'
did very very well. beat all but one of the medium course times :P and only had tiny little mistakes. veryyyy happyyy :D | ||
Tuesday Apr 15 | ||
| Bush Orienteering intervals (Short Race Type Intervals) 32:34 [5]**** 5.5 km (5:55 / km) | |
| spiked:23/25c shoes: VJ Falcons | ||
| Short bush intervals with one person running one direction and another doing the opposite.
course 1 - 5.03 - 1.0km course 2 - 5.12 - 1.1km course 3 - 6.02 - 1.2km course 4 - 8.44 - 1.5km course 5 - 7.33 - 1.5km very happy. was screwed on the last too coz we did those after a map memory activity. and especially after an up hill finish!!! 5 was real good though. should have used the creek crossing on 4 aswel. sure saved time. | ||
| Bush Orienteering (Map Memory) 40:00 [3]*** 3 km (13:20 / km) | |
| shoes: VJ Falcons | ||
| A few short map memory legs. we had a bit of a dispute on whether to keep going on the 'purple' ones. which resulted in a huuuuuuuge rest halfway through :P oops. | ||
| Bush Orienteering (Mini Score Course) 12:00 [5]*** 2 km (6:00 / km) | |
| spiked:9/9c shoes: VJ Falcons | ||
| just a short score course. but instead of punching we had to remember the letters and unjumble them at the end. i was set on it being 'orienteer' but turned out to be memorises i think. after we had a nice dispute over some spelling :P haha.
o and if you get a chance check out the footage of me going to control #4. and squad members who have already seen it....i suggest you watch it again :D | ||
Monday Apr 14 | ||
| Bush Orienteering (Pairs/Triplets Activity) 1:00:00 [3]**** 5 km (12:00 / km) | |
| shoes: VJ Falcons | ||
| went round on a training excercise with boahdan and huon. went well. we all discussed what we did and then stuck to our plans.
have no idea how far it was. pretty sure i remember someone saying 5. o and dont know about the time for that matter either. 1 hr sounded good :P | ||