Training Archive: joshwaIn the 31 days ending 2008-05-31:
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| 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 | H | F | S | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Running warm up/down 10:00 [2] | |
| pretty weak warm up and down today. | ||
| Stretch 10:00 [1] | |
| Running race (Cross Country Relays) 17:20 [5]4.7 km (3:41 / km) vdot: 54.5 | |
| pretty annoyed with newcastle cross country advertising these as 5km and then getting back happoy with my time, only to be brough back down to earth when they say it was shorter. and i really thought this one WAS 5km aswel. after passing the shorter courses trun offs in under 3.30's and stuff. ah well.
and i really dont get it either. before my start today my quads were so sore from yesterdays run. yet, i go out and i feel soooooooooooooo much better. its wierd. was going to test out my bike for tomorrows event. but couldnt really be bothered. legs are sore. there was something else i was going to write aswel...meh. if i remember ill add it in. | ||
| C • woww! 2 | ||
| Note | |
| seem/feel slack today but im exhausted. with sore legs :P | ||
| C • how did the team go? the th... 11 | ||
Friday May 30 | ||
| Running warm up/down 20:00 [2] | |
| slack on warm down. | ||
| Stretch 15:00 [1] | |
| stretch before and after.
after the race my upper and inner hamstring felt real tight. spent ages stretching it. dunno what its from. lega are sore :( lol. | ||
| C • regs 1 | ||
| Running race (Regional Cross Country) 23:00 [5]6 km (3:50 / km) vdot: 55.8 | |
| forgot to stop my watch. guessing it was about this. but...second lap was so much slower. i was going well first part (1st 3km = 10.42), but pretty much just fell apart. had nothing in the second lap and i got a stitch. was hardly moving along well at all. i mean...i guess i can really complain. i came 5th and made it to the next stage like i was hoping to. but i reckon i mighta got a bit lucky. pretty annoyed. i just...dont get why sometimes i will run good and feel great but others ill just feel terrible. i had a theory it might be because i completely rested the day before. maybe even doing a small, effortless run would be better than nothing. i guess i can pretty much only do better. and i sure hope i will, coz i know i can do ebtter than this. coach was cranky aswel! :( | ||
| C • state 7 | ||
| C • +++++ 2 | ||
| C • Run the day before 4 | ||
Thursday May 29 | ||
| Note | |
| (rest day) | ||
| resting up for regional cross country tomorrow. so nervous! :( | ||
| C • Good luck 2 | ||
Wednesday May 28 | ||
| Running warm up/down 25:00 [2] | |
| i warmed up to early not knowing what time my race would be. so had to do it all again pretty much :P | ||
| Stretch 15:00 [1] | |
| before and after race | ||
| Running race (Zone Athletics - 1500m) 4:47 [5]1.5 km (3:11 / km) vdot: 57.2 | |
| woo! so happy witht this run. i was aiming to beat 5mins and i did it :D beat some fair good athletics runners aswel. they slowed down at the start of the second lap i think. so i ran in front of them. really tried to push allong the 3rd lap. got a bit more in front of them. thought this guy was gonna overtake me at the end. but with about 250m to go i really tried to move along and he didnt get me :D yayyy. good day. and i bought 3 cds at jb hifi aswel (Y) | ||
| C • ownage of 5mins! sounds lik... 9 | ||
| C • ey 3 | ||
| Swimming 40:00 [3]1.5 km (26:40 / km) | |
| felt real good to do this after this mornings race. made the legs feel nice.
just the usual lots of 10 laps. 6 x 250m. not timed. nice and easyyy. | ||
Tuesday May 27 | ||
| Running warm up/down 25:00 [2] | |
| includes jog, run throughs and stuff. | ||
| Stretch 15:00 [1] | |
| good stretch before and after.
i touched my toes!!!!! woo! first time in a long time. stretching must be doing me good :) | ||
| Running intervals 40:00 [5] | |
| real tough intervals at the veledrome.
2 x 1.7km. 5.37 and 5.43 3 x 760m. 2.09, 2.11, 2.14. bit annoyed i got that much slower on those ones. was real exhausted. on the last one hans said to go a bit easier for the first bit til about halfway when the girls joined us and then try and keep up with them. they flogged me :( gah. elly is too much of a machine to try and beat :P was real depressing having everyone absolutely fly past you :( haha. tough, good session. overall pretty happy. hans gave me my race tactic for friday :P haha. | ||
| C • give me a M.. 14 | ||
| C • gawd josh we only had to ru... 7 | ||
Monday May 26 | ||
| Gym (Cycle Class) 45:00 [5] | |
| was originally going to go for a swim but by the time i had a way of getting out to the pool it was probably a bit too late. Instead went to gym for cycle class. pretty tough too. at one stage my butt was absolutely caning!!! haha.
should have asked to stay and do some weights and stuff afterwards. not exactly happy with todays training for some reason. | ||
| C • happy 2 | ||
Sunday May 25 | ||
| Event: NOY 4 - Wallaroo Forest | ||
| Running warm up/down 15:00 [2] | |
| shoes: VJ Falcons | ||
| bit slack on the warm down :( | ||
| Stretch 10:00 [1] | |
| Bush Orienteering race (NOY 4 - Wallaroo) 50:33 [4]*** 6.5 km (7:47 / km) +150m 6:58 / km | |
| shoes: VJ Falcons | ||
| 'Wallaroo' 1:10000
started off alright running along the track for a fair way before eventuring into the forest. got into the map pretty good from the start. i really only made littleish mistakes. no blow outs. bout 1min at #4, 2min at #6, 45sec at #10, 30 at #14. and a huge stack running to the last one!!! right in front of another guy aswel :( Normally id prob be a bit more annoyed about this run. but it didnt seem too bad. and i cant complain, i won and beat steve by about 4mins :) | ||
Saturday May 24 | ||
| Bush Orienteering (Control Collecting) 20:00 [3] | |
| shoes: VJ Falcons | ||
| thought id go out to the Newcastle coaching day to see if i could help out. spent all morning there going through courses and legs with some of the participants. And quickly went out and picked up some controls afterwards before cross country. | ||
| Running warm up/down 15:00 [2] | |
| still felt a little bit warm after picking up controls. but still jogged around, some sidesteps and run throughs and stuff aswel. as usual. didnt feel good at all in the warm up actually. | ||
| C • wel done 2 | ||
| Stretch 15:00 [1] | |
| good stretch before and afterwards. mainly just my leg ones though. | ||
| Running race (Cross Country) 17:11 [5]4.8 km (3:35 / km) | |
| was meant to be 5km. but i think listening to some people and discussing it with dad i might have only been this distance. either way im still pretty happy. got a negative split (8.43 out, 8.28 back) and i had a real good race with thbis other guy. got him in the last 500m (before sprint finish) and won B grade :D | ||
| C • Well done 10 | ||
Friday May 23 | ||
| Running tempo 43:56 [3] | |
| took belindas advice on this one and decided to do a 3hr run with the middle hour HARD!!! haha. jk.
but i did use her suggestion, and did an easy run with faster bits in it :) was good. pretty sure im completely better now. | ||
| C • I'm not sure about you bein... 28 | ||
| Stretch 10:00 [1] | |
| stretch after run | ||
| Swimming 1:00:00 [3]2 km (30:00 / km) | |
| 8 x 250m.
REEEEEEEEEEEEEEAL easy :D was a good swim though. felt good. | ||
Thursday May 22 | ||
| Running 1:05:10 [3] | |
| (sick) | ||
| woke up this morning and felt a fair bit better. so decided to go for a run. real glad i did aswel. cold didnt make any difference, prob coz of the nice easy pace the whole way. hopefully ill be fully better tomorrow.
was good :) | ||
| Stretch 10:00 [1] | |
| (sick) | ||
| stretch afterwards. | ||
Wednesday May 21 | ||
| MTB 52:00 [3] | |
| (sick) | ||
| just rode around local ashtonfield bush. was pretty good. those little bugs are absolutely ridiculous!!! gah. got one in the mouth and another in the eye. and looking right now there are a few smooshed on my shirt :P
sickness caused no problems but i could tell it was still there :( was pretty late and dark by the time i had finishe riding but ashtonfield had a real nice sunset tonight :) and i was lucky enough to be in the right spot at the right time to see it. | ||
| C • hiii 1 | ||
| C • dont be surprised if u wake... 1 | ||
| Note | |
| (sick) | ||
| had netball practice at school today. felt pretty good during that actually and thats how i decided i was definitely gonna excercise this arvo :) | ||
Tuesday May 20 | ||
| Note | |
| (sick) | ||
| eurgh. dammit. im getting a cold. so not doing anything today :( i feel lazy. | ||
| C • Get well soon! 2 | ||
Monday May 19 | ||
| Note | |
| (rest day) | ||
| resting after big weekend. definitely need it. and my left leg feels a bit sore up near my butt :( | ||
Sunday May 18 | ||
| Running warm up/down 10:00 [2] | |
| i got ready too late and was too rushed! | ||
| Bush Orienteering race (NOL Classic) 1:19:31 [4]8.9 km (8:56 / km) +360m 7:26 / km | |
| shoes: VJ Falcons | ||
| 'Mount Pearson' 1:15000
got off to a really bad start and lost about 2mins on the first control! In the right area just not close enough in the green. Other than than that id say i lost most of my time on the long legs (#3 and #4). was just far too slow and i dont think my route choice was that great. i think i was trying to avoid the hills too much. didnt really feel like i was moving nicely until towards the end of the course. but felt quite good then actually. just an OK run. would have liked to have done better. | ||
Saturday May 17 | ||
| Event: Sun Coast Classic & WOC Selection Trials | ||
| Running warm up/down 10:00 [2] | |
| warm up and down before sprint. felt pretty exhausted on warm and didnt know how i was gonna last the next race :P | ||
| Stretch 10:00 [1] | |
| Bush Orienteering race (NOL Sprint) 19:22 [5]2.7 km (7:10 / km) +85m 6:12 / km | |
| 'Littlechild Creek' 1:5000
was a pretty good run actualy. No real mistakes until #12. was wayyyyy too far to the right. and i was running into it when echmo was coming out. was good to last until then before he actually overtook me. then #13 i was right again!!! gah. maybe this part of the map just got me. would have been better without these mistake. maybe getting a bit closer to oscar's time and definitely in the 18's. exhausted afterwards. | ||
| Running warm up/down 10:00 [2] | |
| was so exhausted after the first run. took a long while to get ging again!! didnt know how i was gonna last.sore all over! :P | ||
| Stretch 10:00 [1] | |
| good stretch before and after. | ||
| Bush Orienteering race (NOL Middle) 41:53 [5]4.9 km (8:33 / km) +135m 7:31 / km | |
| 'Littlechild Creek' 1:10000
gah. what is like the....2nd thing they teach you when you first start orienteering? Check your numbers!!!! grrr. at #17 i didnt do this and instead punched the womens control i think. which is really annoying coz i think if i hadnt of done that i might have ended up about 4th!!! (in M20's not overall). other than that i had an alright run. was surprised to see matt parton at #2. lost a bit of time at #4 coz we were both too low. found a nice thick patch of bush just before #6 and then after #7 never saw matt again. couldnt keep up. and then some of the short legs later on were real tricky and lots little bits and pieces their. overall pretty disappointing actually. | ||
Friday May 16 | ||
| Note | |
| played netball today. 1hr. vs. Whitebridge. we flogged em :P haha. full game at center gotta be worth something eh? spec since i pulled up sore the next day :( dammit. | ||
Thursday May 15 | ||
| Gym (Boxercise) 40:00 [4] | |
| i think i can probably log this as training, coz even though it was with school it was a normal boxercise class. even if it was a fair bad one :P bit boring and stuff. and it wasnt really worth the $5. oh well. | ||
| Note | |
| had netball 'training' today bout 20min.
cant say this is really proper training. but itl do seeing as i have to play netball tomorrow and then im off too tassie. yeppp. | ||
| C • netball? how funny :P Jeal... 7 | ||
Wednesday May 14 | ||
| Swimming 1:00:00 [3]2 km (30:00 / km) | |
| as usual did the 8 x 250m. dunno if i have times today though.
damn it was so crowded tonight!!! and i didnt enjoy it as much. the last sets were pretty ridiculous coz of the people i was trying to swim around and it wasnt working. think the arms lets me down a bit tonight :P well early on. felt good later though. ok. found my times. 4.12, 4.15, 4.21, 4.17, 4.29, 4.16, 4.24, 4.31 | ||
| C • fish fish fish 8 | ||
Tuesday May 13 | ||
| Running warm up/down 25:00 [3] | |
| warm up - jogs, drills, ladder and run throughs. prob a it rushes to try and avoid too much darkness.
warm down - jog, and wieght running....it got dark :P | ||
| Stretch 20:00 [1] | |
| all arm and leg stretches before and after.
again the stretch before session was probably a bit rushed. these days i like stretching :P | ||
| C • stretching is heaps good. Y... 8 | ||
| Running intervals (Jimboghetti Intervals) 16:00 [5] | |
| jimboghetti intervals around the track at walka again.
felt good actually :D got out about the second furthest i have ever been (beaten only by last weeks effort). but then i got back past starting point by about 20m which was really good :D good session. real pleased. AND i got to go for a drive afterwards :) | ||
Monday May 12 | ||
| Running 25:44 [5] | |
| my run around ashtonfield streets. best time ive ever done by heaps!!!!! over a minute i think!! felt real good too and was running fast. | ||
| C • wowww hurrah! that's superd... 2 | ||
| Stretch 10:00 [1] | |
| stretch afterwards coz im going to the gym. | ||
| Gym (Cycle Class) 45:00 [4] | |
| thought i was going to die doing this after my run. but i think afterwards my legs felt better than if i hadnt of done it. dunno if that makes sense but yeah...loosen up or something like that.
we had the guy taking the class today and i reckon hes the best. but i found it a bit hard to know how hard to go at the start. but towards the end it got tough! glad i went :) | ||
| C • idol!! 2 | ||
| Stretch 10:00 [1] | |
| another stretch after gym
i think im getting way better at making sure i stretch after activity and stuff. dont want my inflexibility to come back and get me later :( | ||
Sunday May 11 | ||
| Running long 1:20:15 [3]** | |
| did a longer run today on an old ashtonfield street event. just went a nice pace around all of the control sites. sometimes i decided to take a longer route just so i didnt have to back track along the same road. good run. felt good. | ||
| C • dude josh! 1 | ||
| Stretch 10:00 [1] | |
| stretch after run. | ||
Saturday May 10 | ||
| Note | |
| (rest day) | ||
| spent the entire day with my gf coz it was her birthday. was heaps good day :D loved it. | ||
| C • naw wat a good boyfriend yo... 1 | ||
Friday May 9 | ||
| Running 49:06 [3] | |
| just an easy run around ashtonfield streets. took a little while to warm up but ended up running pretty good. espec considering i was a little sore from yesterday. but was good. | ||
| C • OMG 1 | ||
| Stretch 10:00 [1] | |
| good solid stretch after run. took my time with it. | ||
| Swimming 45:00 [3]1.5 km (30:00 / km) | |
| 6 x 250m
felt good and was a nice loosen up of the legs. 4.26, 4.24, 4.21, 4.22, 4.29, 4.35 | ||
| C • omg, swimming and running i... 1 | ||
Thursday May 8 | ||
| Running warm up/down 20:00 [2] | |
| Stretch 10:00 [1] | |
| Running race (Zone Cross Country) 23:32 [5]6.4 km (3:41 / km) vdot: 55.8 | |
| ok. so....absolutely pathetic!! so annoyed. id better have a better run then that at regional (i was still lucky enough to win zone so i progress). but felt terrible. legs didnt even feel good warming up for some reason. then i just never felt real good out on the course. and had noone to run with. and then got abot 1km to go on the second lap (we did 2 x 3km) and i got a chronic stitch. eurgh. just not a good one.
the reason i put 6.4 was coz it was meant to be 6km but we had a detour at the start coz werent allowed to run along a road or something. so im guessing. well at least that makes my time a little bit better. more needs to be done though. | ||
| C • Gee, 6 | ||
| C • ###### 2 | ||
| MTB 45:00 [3] | |
| rode home. and did one loop around walka after my run. prob shoulds taken advantage of the fact i was out there already and done more coz i havent really been riding in a while. but i was fair exhausted and yeah.
in other news...mum drove over my bag this morning and i have the coolest shaped drink bottle ever :D haha. | ||
Wednesday May 7 | ||
| Note | |
| (rest day) | ||
| resting up today before zone cross country tomorrow. prob feel a little slack and like i could do something but its prob for the best. tomorrow then... | ||
| C • Good Work 4 | ||
Tuesday May 6 | ||
| Running warm up/down 20:00 [2] | |
| Stretch 10:00 [1] | |
| stretches before and after session | ||
| Running intervals 50:00 [5] | |
| did 4 runs all up.
first one was about 1.7 - 1.8km. 5.58 seconds one was twice round the first run so about 3.5. 12.18. (note: first lap round was very slow. bout 6.13. but pushed really hard on the second lap to get a negative split. 6.05. obviously wasnt going to be as quick as the first single lap). then 2 x 750m. 2.07 and 2.13. fair good session actually. heaos of people there which made it great. im liking this whole training in a group thing :D | ||
Monday May 5 | ||
| Swimming 1:00:00 [3]2 km (30:00 / km) | |
| 8 x 250m. pretty easy. tried to push on a couple of them if i felt good but the times didnt really show :(
4.21, 4.22, 4.27, 4.21, 4.30, 4.32, 4.38, 4.34. and...session achievemtns = tumbleturn!!!! yew :P i tried a few of them. im not real good. never have been. i remember in my old squad days i didnt even do them then. | ||
| C • tumbleturns 5 | ||
Sunday May 4 | ||
| Running warm up/down 10:00 [2] | |
| shoes: VJ Falcons | ||
| just warmed up. didnt rally end up doing my set warm down. | ||
| Stretch 10:00 [1] | |
| needed this!!! | ||
| Bush Orienteering race (NOY 3) 48:18 [4]*** 6.2 km (7:47 / km) | |
| shoes: VJ Falcons | ||
| 'Brush Creek'
ran just alright. actually pretty sloppy in places. could probably have been about 44mins actually. stuffed up the first one (like alex) and prob lost a minute, possibly more there. other than that mainly little mistakes that all add up. Including one control in which i reckon i ran within two metres of but didnt see!!! me not seeing the controls seemed to be a fair common occurance this course. all up, could have been a lot better. surprised steve didnt beat me. got a bit lucky there. ill prob go through course in more detail on maptalk if it goes up. and i remembered to take splits!!!.....minus about 2 controls :P my 'full' report on maptalk | ||
| C • peekaboo! 1 | ||
| C • genius u r 4 | ||
| Bush Orienteering (Shadowing) 36:00 [3]*** 2.4 km (15:00 / km) | |
| shoes: VJ Falcons | ||
| Shadowed Elly on the long orange course. was intending to use it as a warm down....that sorta failed. shes too fast!!! :( lol.
she did really really well. so proud :D haha. a couple of little hiccups but it was all good. new compass of hers seemed to go a hell of a lot better then that base plate last week. very well done ellyyyyy. definetly your own course next week. doing really well. p.s. forgot the seconds on the time. | ||
Saturday May 3 | ||
| Running warm up/down 20:00 [2] | |
| warm up and down after x country. had to make sure my warm down and strecth afterwards was REALLY good for the night run. | ||
| Stretch 10:00 [1] | |
| good stretch :) | ||
| Running race (Cross Country) 20:24 [5]5 km (4:05 / km) vdot: 48.7 | |
| along a beach!!!! :'( 2.5km out, 2.5km back. real tough. coming back especially. felt real tired coming back and got overtaken :( meh. i wasnt intending to go this hard but then i thought id try and run with this guy ive trained with. prob went out a bit too hard. was good though. | ||
| C • Cross Country 2 | ||
| C • wat happened to doin the 2k... 3 | ||
| Running warm up/down 10:00 [2] | |
| warmed up again for night champs | ||
| Stretch 5:00 [1] | |
| Night Orienteering race (NSW Night Champs) 49:11 [4]7.14 km (6:53 / km) | |
| 'Field of Mars' (cool name eh)
LOVED IT!!! was so much fun. id do that again. no real mistakes actually. dunno if i took the best track to number 1. but i lost heaps of time going to number 8 where i actually got on the little indistinct track fine but then about 50m along it just lost it and ended in running up a real thick creek for a bit. that was a bit silly. all in all. maybe 45min without that stuff and no cross country that morning. very happy for first real night course. maybe i should do more of these for training :P thatd be heaps good. | ||
| C • hurrah 1 | ||
Friday May 2 | ||
| Note | |
| (rest day) | ||
| ive gotta rest sometime. and i didnt even get round to doing my push ups today. gah. stupid. ill have to remember tomorrow. | ||
Thursday May 1 | ||
| Strength/Conditioning (Push-Ups) 5:00 [3] | |
| on a roll. two days in a row!!
grrr. 100 + 10 for naomi. why did i do that :( she would never have known. | ||
| C • what a 2 | ||
| Running warm up/down 20:00 [2] | |
| job a nice loop around for warm up. everyone was so screwed by the end though that the warm down had a fair bit of waliing in ittt :P meh. | ||
| Stretch (1000) 10:00 [1] | |
| did all my stretches before and after :) bit light on the arm ones though. | ||
| Running hills (King Edward Park) 40:00 [5] | |
| SO BLOODY TOUGH!!!!! very happy with myself for getting them all done. fair few people had to rest. so dead by the end of it.
basicall there was two hills. one longer steep to very steep one, and one shorter steep one. 7 x longer hill. 34, 33, 35, 36, 37, 37, 37 seconds. with about 2 - 2:15 rest jog to the bottom of the hill. but wait...theres more... 8 x shorter hill. 20, 20, 20, 21, 20, 20, 20, 18. with about 40 seconds rest. thank goodness thats over. one of toughest sessions i have ever done. felt like throwing up doritos :( lol. glad me and elly both survived :P so...all in all. 15 bloody hills!!!!!! | ||
| C • lol 11 | ||