Training Archive: joshwaIn the 30 days ending 2008-06-30:
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| 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 | H | F | S | S | M | |||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| Event: Hunter Region Schools Championships | ||
| Running warm up/down 15:00 [2] | |
| shoes: VJ Falcons | ||
| bit slack and was a bit short. but at least i went out and did a warm down this time. | ||
| Bush Orienteering race (Line Course) 34:31 [4]*** 4.3 km (8:02 / km) | |
| shoes: VJ Falcons | ||
| 'Brush Creek'
Line course for the hunter schools champs. this felt like a bit of a poor effort. for some reason (possibly shortened warm up?) i just felt terrible and slow. made a few silly mistakes aswel. Kilometer rate shows this aswel. | ||
| Bush Orienteering race (Score Course) 28:25 [5]**** 4.42 km (6:26 / km) | |
| shoes: VJ Falcons | ||
| 'Brush Creek'
Score course. Hell of a lot happier with this run than the last. Once finishe i actually did a final check to see if i had gotten them all coz i didnt think i woulda done it that quick (45min score course). No real mistakes this time either. and felt heaps better running this time then last and once i had started. Wind picked up while on the course and at one stage i was running and i heard this huge crack. Turned around and i i think it was a tree losing a branch or something like that. glad it didnt get me. was pretty close :P | ||
| Stretch 10:00 [1] | |
| haha. made elly and tazza do my stretches. elly spent the whole time complaining coz apparently she doesnt like them :P | ||
| C • noo 1 | ||
| Gym 50:00 [3] | |
| mum went over to the gym to do a cycle class so i thought id go over. just felt like it. even after this mornings efforts.
just 15mins on a bike heaps easy to turn the legs over. and then the rest of the time pumping up my manliness on the wieghts. bahahahaha. as if!!! there seemed to be a lot more of the pro people who lift heaps of weights there tonight. made me feel pretty lame. even saw a chick lifting heaps more than me!!!! :'( hahaha. and i reckon the gym is pretty daring with what sort of music videos they had on. notice a fair few with appealing women wearing very little clothing :P ipod training!!! woot woot!! | ||
Sunday Jun 29 | ||
| Running 1:03:19 [3] | |
| went for an awesome run round redhead with tazza :D mad fun. made sure we went up that huge hill thing at the end :P loved it.
beach was nice afterwards. was even tempting to get it. o and there mighta been some whales to be seen off the cliffs. whilst running some people seemed to be a bit curious as to what was in the water. | ||
| C • redhead beach is the besst ... 7 | ||
| Stretch 10:00 [1] | |
| stretch on the grass afterwards. | ||
Saturday Jun 28 | ||
| Running tempo 52:17 [4] | |
| 5min off, 5min on the whole way. great :D espec good to do seeing as i havent done the intervals. looking forward to tomorrow and monday :) | ||
| Stretch 10:00 [1] | |
Friday Jun 27 | ||
| Note | |
| (rest day) | ||
| did beep test today. but my score is hardly worth logging as training. eurgh.
but nothing else today. have to think of what to do on the weekenddd. | ||
Thursday Jun 26 | ||
| Running 54:10 [3] | |
| went for a run with nicola. ran for the first 48.15 or so and then walked the rest of the way home. she did great. thought id take her on some pretty tough hills and for a little long just so she would be itching for another run with me some time soon. | ||
| C • awww! 1 | ||
| Stretch 10:00 [1] | |
Wednesday Jun 25 | ||
| Running long 1:29:07 [3] | |
| yayyy. long run :D
at the start kegs didnt really feel that great but i didnt really notice it by the end. fair goood pace the whole way :) today in SLR we had to do some matrix resistance training or something. but yeah...that killed!!! haha. so thought it was gonna ruin my run but it was fineee. there was something else i was gonna write here aswel.... hmm... ill get back to it :P | ||
| C • matrix 4 | ||
| Stretch 10:00 [1] | |
| good long stretch. legs felt great afterwards. also did a bit more on the arms tonight coz they are still sore from the gym :( i must be so scrawny!! lol. | ||
Tuesday Jun 24 | ||
| Swimming 55:00 [3]2 km (27:30 / km) | |
| 8 x 250m
argh. my arms are sore!!! gah. i mean come on! i was lifting a puny amount of weights on the machines yesterday :( lol. other than that im feeling pretty lethargic. lame day. crap maths test. school ruins stuff. | ||
| C • indeed it does 2 | ||
Monday Jun 23 | ||
| Note | |
| (rest day) | ||
| nothin today. and i have a maths test tomorrow :( lameeee. | ||
| C • 1 | ||
| Gym 55:00 [3] | |
| ok. couldnt help it :P
haha. nah its all good coz i didnt do the cycle class. just 20mins easy on treadmill, 10mins on bike and then 25mins weights. and i got to train with my ipod in at the same time :D woot woot. thats a first. i should invest in some stuff so i can do it all the time! | ||
| C • joshua!!! 7 | ||
Sunday Jun 22 | ||
| Event: NOY 5 - Pelton | ||
| Running warm up/down 20:00 [2] | |
| Stretch 15:00 [1] | |
| Bush Orienteering race (NOY5 - Pelton) 1:00:23 [4]**** 6.8 km (8:53 / km) | |
| shoes: VJ Falcons | ||
| 'Pelton Fire Trail'
pretty physical course. VERY thick in places. hard to run fast. which is a bit frustrating coz i felt like i could at times. maybe a few stupid mistakes. One that sticks out is looking around for a control coz i mistook a countour for a circle!!! gah. stupid. lol. prob coulda been about 4mins quicker all up. o and about 2mins to mark my map. an idea of mine and dads sorta is to taper off for the next 2 weeks before the camp. just for a bit of a rest maybe. so mainly throw out the intervals sessions and stick with easy stuff. prob swimming, some gym sessions. and definitely long runs in there!!!! :D love the long runs. but yeah. if anyone ever wants to train with me id be more than happy to :) just let us know. | ||
| C • !! 3 | ||
Saturday Jun 21 | ||
| Running warm up/down 15:00 [2] | |
| Running race (Newcastle Cross Country) 23:15 [5]6 km (3:52 / km) vdot: 52.3 | |
| ahr:179 max:190 | ||
| pretty tough course today. up and down the whole way with some fair killer hills in it. wasnt really too enthused before i started but glad i did it. def think im getting better at those hills :D | ||
| Stretch 7:00 [1] | |
| stretch afterwards. | ||
Friday Jun 20 | ||
| Running warm up/down 20:00 [2] | |
| didnt have any wieghts or the ladder there today. so mainly just jogs with a few side steps etc thrown in in the warm up. | ||
| Stretch 15:00 [1] | |
| good stretch before and after. | ||
| Running intervals (jimboghetti intervals) 16:00 [5] | |
| walka was really wet after the pretty decent amount of rain we had after school. fedlt like i was skiing on the mud a few times :P
not really much to say. didnt feel good or bad, didnt go good or bad. just a normal session :) | ||
Thursday Jun 19 | ||
| Gym (Circuit) 30:00 [3] | |
| circuit class today for SLR. pretty lame againnn.
next week im thinking i might be 'injured' :P hehe. its such a rip off. not worth the $5. and i dont think the teacher liked it very much when part of the class told her that. she is a bit-.... :D lol. | ||
| Running 58:18 [4] | |
| ahr:156 max:181 | ||
| training was called off this arvo as it was pouring coz this huge storm came through newy. so me and elly went for a bit of a run :D i did a bit extra at the end but it was good to run with someone again. thought she was gonna kill me. dark by the end of it. | ||
| Stretch 10:00 [1] | |
| nice stretch on the wet grass afterwards. | ||
Wednesday Jun 18 | ||
| Note | |
| (rest day) | ||
| nothin today.
haircut is....alright. coulda been worse so im fair happy. haha. really undecided about what to do tomorrow though :( | ||
| C • i have an idea 3 | ||
Tuesday Jun 17 | ||
| Running warm up/down 25:00 [2] | |
| the usual warm up and down. also did a little bit of a jog in between my races. | ||
| Stretch 15:00 [1] | |
| all stretches before and after :) | ||
| Running race (Newcastle Vets - 3000m) 10:15 [5]3 km (3:25 / km) vdot: 57.2 | |
| yayyyy. was aiming for this time and got right on it. great to see another improvement since last time. think this amount of time between the two track runs was good. pretty damn happy. i didnt feel GREAT at times but good enough. also, this time i dont think i dropped my pace as much in the middle km but my last lap wasnt as quick this time. still. good run :) great to see the training is paying off. | ||
| Running race (Newcastle Vets - 1000m) 2:58 [5]1 km (2:58 / km) | |
| ahr:171 max:190 | ||
| 1km after the 3km. real pleased as i got started with all the gun runners and i managed to get myself an equal first. did alot better in the sprint finish than what i have before aswel :P haha.
my school lent me a heart rate monitor so i wore it for this race. bit dodgy and itkept beeping at me so i only wore it for this race :P itl do til my forerunner arrives. so pumped. got ordered this arvo :D vvvvvvvv pleased :) rest day tomorrow and haircut :( | ||
| C • Hey josh, you have to act s... 5 | ||
Monday Jun 16 | ||
| Swimming 1:20:00 [3]3 km (26:40 / km) | |
| probs a few to many people there for my likeing tonight. inculding some jerk who got into the same lane as me about half way through and thought he just owned the place. didnt like him very much! :P so towards the end i got into one of the squads lanes coz im pretty sure they left. was way better having a lane to yourself.
got 3km tonight :D 1 x 500m 2 x 250m 1 x 500 2 x 250 1 x 500 2 x 250 pretty exhausted :D espec the armsss. | ||
| C • absolute machine :D 10 | ||
Sunday Jun 15 | ||
| Event: NCN - Local - The Quarry | ||
| Running warm up/down 15:00 [2] | |
| dont exactly know which bit to count as warm down but this will do (Y) | ||
| Stretch 10:00 [1] | |
| stretch before and after. was disappointed none of the juniors shared my enthusiasm in stretching :( haha. | ||
| Bush Orienteering race (Club Event - The Quarry) 39:22 [5]*** 6 km (6:34 / km) | |
| 'The Quarry'
some people might rememebr this map from the first day of the christmas five days? just a club minor event there today. did good. no mistakes. only a little bit hesitant running up the atercourse going to #10, it seemed to go on forever!! got steve again today. dunno whats happened to him :P wasnt your whole plan that i would slow down in the bush, allowing easy wins for you steve? haha. and also didnt take splits today. my watch is broken!!! :( i think it is def time for a 405 :P hehe. o and this time includes about 2mins to draw my map :) | ||
| Bush Orienteering (juniorssss) 25:00 [3] | |
| went and picked up some controls after the junior activities this arvo. they all did damn good (Y)
o and a little bit of this time is having a little bit of a search with josh rob for one of the juniors after he had gone a bit astray. all good. he was found quick enough :D lol. | ||
| C • ... 3 | ||
Saturday Jun 14 | ||
| Running long 1:31:17 [3] | |
| was great despite the weather. first 40mins was with tazza as we met up at charlestown netball courts. so good to actually go for a training run with someone :D thanks heaps tazza.
after that i just ran round whitebridge for a while. they have some damn nice steep hills there. really didnt know where i was going so pretty much made it up on the run. could only remember so bits from a streeto a few years back which i ran round nicola with, so unfortunately had to back track once or twice. ah well. good run :D | ||
| Stretch 10:00 [1] | |
| haha. family was all sitting in the car getting warm while they waited for me to finish stretching so we could leave :P still took my time with it though. | ||
Friday Jun 13 | ||
| Note | |
| (rest day) | ||
| no training today. felt a bit sore in places. good idea i think :)
also. thinking of skiping cross country tomorrow and going for my own long run. maybe someone is interested in coming with or meeting up somwhere? thatd be awesome :) | ||
| C • me to 1 | ||
Thursday Jun 12 | ||
| Gym (Step Class) 50:00 [3] | |
| did a step class in SLR today at school. prob not the sorta thing id go do again :P ah well. although...the moves where you had to step across your block and fling your arms out like a dancer were pretty awesome. hahaha. | ||
| Running warm up/down 15:00 [2] | |
| warm up round king edward and the some run throughs and stuff. | ||
| Stretch 15:00 [1] | |
| good stretch before and after. i like stretching these days :D
legs were killer sore from yesterdays netball game :( | ||
| Running hills 35:00 [5] | |
| wel....pretty sure the idea of an easy week was thrown out after this session.
so bloody tough!!!! they were sorta intervals but sorta hills. about a 1km loop which had a slight hill at the start then a long down hill, then a steep uphill, then a long downhill, then a very steep uphill. bout 4mins all up. i think the session was mainly for the hills but hans wanted us to really practice runnign fast on the downhills. so i did: 3.35. 3.45. both of those only had like....1:0.5 rest :( gah. and then, i had to do two straight!!!! so dead. 8.25. (4.00 and 4.25) slowed down heapsss. then a bit more rest. and one more single loop - 3.58 sooooooooooooo hard :( quads were burning on the hills. but still...so glad i did this and made it through everything :) | ||
| Running warm up/down 7:00 [2] | |
| felt like throwing up :( reckon i came mighty close too :P | ||
Wednesday Jun 11 | ||
| Netball (Grossmann vs. Kotara) 50:00 [5] | |
| holey moley netball is tough. whole game at C and i was dead. last 2 quarters i think i may have made a few mistakes and also not defended aswel because of how damn exhausted i was. but overall reckon i played fair good. few good intercepts and stuff like that. was great fun too :D
unfortunately we lost :( was a damn close and good game. prob shooda had it though. and now that means we are knocked out and dont get to play again :'( gah. p.s. more jb hi fi afterwards!!!!! :D :D :D | ||
| C • Netball 1 | ||
| Running warm up/down 10:00 [2] | |
| bit before and after the game. half court game aswel.
really needed the jog around afterwards!! | ||
| Stretch 10:00 [1] | |
| needed this badddd. | ||
Tuesday Jun 10 | ||
| Swimming 1:00:00 [3]2.5 km (24:00 / km) | |
| decided to do something different tonight :) so...
1 x 500m 4 x 250m. did my usual 250's but this time i made the first 100m hard (i think all 80 - 90secs) and then the next 150m fair easy. and then a shorter rest in between the sets. swimming intervals are killer :( lol. 2 x 500m. just to finish off (Y) meh, dont know if this is worth anything extra ordinary but it was something different. and a good swim aswel :) | ||
| C • rest day 5 | ||
Monday Jun 9 | ||
| Bush Orienteering race (QBIII - Score Course) 33:59 [4]**** 5.05 km (6:44 / km) | |
| 'Limekin Creek'
went out not really intending to do the score course. but to go out, do a loop, and try and correct myself from yesterdays woeful mistake. did a LOT better in the same area. course didnt take me as long as i thought it would. and i still felt good running even on the hills and stuff :) | ||
| Note | |
| so very very slack on warm up/down and stretching today :( not good. | ||
| C • wapzz..>> 10 | ||
Sunday Jun 8 | ||
| Running warm up/down 20:00 [2] | |
| shoes: VJ Falcons | ||
| bit of a jog with elly beforehand and afterwards. had to go fair fast to the start coz i nearly missed it :P haha. | ||
| Stretch 10:00 [1] | |
| only day i stretched :( | ||
| Bush Orienteering race (QBIII - Day 2) 1:26:34 [4]**** 9.3 km (9:18 / km) +210m 8:22 / km | |
| shoes: VJ Falcons | ||
| 'Limekin Creek for Big Kids'
eurgh. ok. so pretty much 10/11 controls were good. it has been a damn long time since i have spent 28mins on one leg. gah. it should not happen! on one leg I LOST 20MINS!!!! grrr. i mean take 20mins of my time and it would be good. pretty damn good. looking at the splits it even shows that. and i was feeling really good running aswel. makes it even more disappointing. moving on.... | ||
Saturday Jun 7 | ||
| Event: QBIII | ||
| Running warm up/down 15:00 [2] | |
| shoes: VJ Falcons | ||
| warm up and down.
slack on the stretching today/this weekend? :( gah. | ||
| Bush Orienteering race (QBIII - Day 1) 27:24 [5]**** 4.5 km (6:05 / km) +45m 5:48 / km | |
| shoes: VJ Falcons | ||
| 'Wild Deer Sands'
good start off to the QBIII weekend witht this run actually. didnt really make any mistakes except for at #13 going a little right and to the left of my control. possible only a minute lost all up on my course. happy with km rate aswel :) | ||
Friday Jun 6 | ||
| Running tempo 30:00 [3] | |
| ok. so this is me testing out my theory of still doing a little bit of excercise the day before an event. taking jimbos advice. just a test.
first 10mins was just a pretty easy jog. and to get warmed up a bit. middle 10mins i did one 15-20sec surge evey minute. reckon i found a real nice pace for these and they felt good. last bit i just ran home at a quicker pace then first 10mins. then walked out the front of my house to make it an even 10mins. think this will go well :) | ||
| Stretch 10:00 [1] | |
| just a real good stretch aftwerwards. damn rabbit wouldnt stop annoying me. it was hogging the towel and stuff. gah. lol. | ||
Thursday Jun 5 | ||
| Running warm up/down 20:00 [2] | |
| just jogged one lap for warm up and one for warm down. | ||
| Running intervals 30:00 [5] | |
| was a little disappointed with this session actually. not beacuse of how i went but coz i was hoping to do some hills. never the less it was damn tough and im sure it did me good.
we did 3 laps of king edward park with only about 3 - 4mins. Times were 5.12, 5.24, and 5.41. Just had absolutely nothing left at all so exhausted. and elly absolutely burnt me on the last lap and coming up the huge long hill at the end. machineeee :P hehe. would have liked to have not slowed down so much in them but....ah well. and wish i knew how long they were aswel. | ||
| C • idve rathered the hills. gg... 3 | ||
| Stretch 10:00 [1] | |
| stretch beforehand was really rushed so we wouldnt run out of light (did anyway). so tried to make the ones at the end pretty good. | ||
Wednesday Jun 4 | ||
| Note | |
| (rest day) | ||
| well....netball was meant to be on today. but due to very heavy rain it got called off :( dammit. that lead on to another ordinary day at school.
but...rest day today :) was going to train with netball on and so i didnt do anything and stuck to the plan (Y) tomorrow... | ||
| C • :( :) :D : :| 7 | ||
Tuesday Jun 3 | ||
| Running long 1:33:32 [3] | |
| long one today seeing as i really didnt have much of the sort last week. was great :D once i got motivated to get out of the house (pretty miserable day today) it went well. felt strong all the way to the end. even with a few nasty hills thrown in there (Y) pretty exhausted now. great :D
o and boys netball game tomorrow!!! woo!! :D lol. | ||
| C • watch out... 5 | ||
| Stretch 10:00 [1] | |
| good long stretch afterwards. | ||
Monday Jun 2 | ||
| Swimming 1:15:00 [3]2.5 km (30:00 / km) | |
| woo! finally cracked the 100 laps :D 10 x 250m.
swim was going great to start with. keeping up with a few of the swuad kids for a few laps. feeling pretty good. until this guy wearing aus swimmers decided to jump into my lane....and swim about 150laps staright!!! :O holey moley. i was just watching thinking yeah hell have a break soon... haha. swim went really quick. and treated myself to a few red frogs afterwards :P | ||
| C • mmmm 1 | ||
Sunday Jun 1 | ||
| Event: MTBO Superseries #4 | ||
| MTB race (Orienteering) 1:10:33 [4]** 17.5 km (4:02 / km) | |
| 'Ashleys Tower'
did good today. felt fine riding even up the hill. was disapointing to have alex beat me. but when i started i wasnt expecting to be anywhere near as close as i got too him. no mistakes coz MTBO navigation is pretty easy :P was good fun. having the conditions not wet was a pleasant change. sand was mildly annoying though. at one stage i got off and ran a fair way. haha. | ||
| C • unco typers inc 4 | ||