Training Archive: joshwaIn the 31 days ending 2008-07-31:
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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 | H | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| Running warm up/down 20:00 [2] | |
| shoes: Lime Shoesss (Asics Racers) | ||
| pretty much the same as yesterday. | ||
| Running race (Regional Aths - 3000m) 10:06 [5]3 km (3:22 / km) vdot: 58.2 | |
| shoes: Lime Shoesss (Asics Racers) | ||
| yayyyy. another pb :) took off 9 seconds. being a regional race i sorta got pulled in by a fast start. wasnt too bad though. but throughout the race i managed to stay the same amount of time in front of my aim :) i came second. but i dont know if that means i go to state or not. i think the 3k is a bit more dependant on times. ah well. im happy. next up, 10 flat :D
haha, hans got angry at me for looking at my watch all the time :P bit unsure of what to do tomorrow. | ||
| C • Tomorrow 12 | ||
| Stretch 15:00 [1] | |
| stretch before and after again. in the same spots aswel :P | ||
Wednesday Jul 30 | ||
| Running warm up/down 20:00 [2] | |
| shoes: Lime Shoesss (Asics Racers) | ||
| warm up and down. good quality one. except i ended up having to wait around for ages for my race to start anyway :( | ||
| Running race (Regional Aths - 1500m) 4:40 [5]1.5 km (3:07 / km) vdot: 58.9 | |
| shoes: Lime Shoesss (Asics Racers) | ||
| real happy. wiped another 7 seconds off my pb. reckon i put myself in the best position to be able to win the race but it just didnt happen. ended up 4th. knew i was up against some guys with a fast finish, so tried to get as far in front as i could on the 3rd lap but wasnt enough. ah well. still good. 3k tomorrow. | ||
| Stretch 15:00 [1] | |
| stretch before and after. | ||
| Bush Orienteering 59:02 [3]5.52 km (10:42 / km) | |
| shoes: VJ Falcons | ||
| went out to singleton with dad to help tape some control sites. jogged around all the blue green ones he wanted me to do. slow km rate coz of all the stopping and such. found a few extra tracks. area is looking great! will be lightning fast for the event :P looking forward to it. | ||
Tuesday Jul 29 | ||
| Running 30:46 [4]6.41 km (4:48 / km) | |
| ahr:153 max:169 | ||
| wow. morning run :D haha. was great. nice way to start the day.
just a relatively easy one round ashtonfield. tried to do the middle 10mins a bit quicker. felt good. | ||
| Stretch 10:00 [1] | |
| stretch before i started getting ready for school :( gah. | ||
| Running tempo 1:02:44 [3]13.08 km (4:48 / km) | |
| ahr:158 max:170 | ||
| and now the arvo run. pretty much waiting for it all day after i was tempted this morning :P felt really good for myself for doing this :D
did those 20sec surges every minute again. 10 in minutes 15-25 and another 5 from 45-50. fair easy pace. regional athletics tomorrow. woot woot. 2 days off school :D | ||
| Stretch 10:00 [1] | |
| made sure i stretched again. | ||
Monday Jul 28 | ||
| Note | |
| (rest day) | ||
| :( | ||
| C • You might not like having a... 12 | ||
Sunday Jul 27 | ||
| Running warm up/down 12:00 [2] | |
| shoes: VJ Falcons | ||
| Bush Orienteering race 50:44 [5]*** 5.9 km (8:36 / km) +280m 6:57 / km | |
| ahr:167 max:180 spiked:14/17c shoes: VJ Falcons | ||
| 'Brokenback East'
wow. red hot field today in the long red. steve, rob vincent, jock, darvo, glen and shane. was going to be a tough one to win!! had a good run. legs didnt feel the greatest at the start. and some of the hills were too much. but really tried to finish strongly in the last trickier bit and i think i achieved that. only realy mistake was on the long leg. just after getting over the first spur i got real bamboozled and probs lost bit more than a minute. other than that it was fine. only a few little things. my distance was 7.01km. good day/run. and for all those who maybe be wondering and dont already know. turns out that 1.3kg thing tazza had for me was a bag of allens pineapples. yummmm :P im gonna get fat!! haha. thanks tazza :D | ||
| C • You are gonna get fat! 8 | ||
| C • Map 1 | ||
| Stretch 10:00 [1] | |
| stretch afterwards. | ||
Saturday Jul 26 | ||
| Running long 1:35:58 [3]19.25 km (4:59 / km) | |
| ahr:155 max:171 | ||
| great long run round ashtonfield. loved it. not much to say really. | ||
| Stretch 10:00 [1] | |
| good stretch afterwards. i hate our rabbit :P | ||
| C • But How? 5 | ||
Friday Jul 25 | ||
| Event: NSW CHS Cross Country Championships | ||
| Running warm up/down 30:00 [2] | |
| shoes: Lime Shoesss (Asics Racers) | ||
| good long warm up and down. bit of jogging. some run throughs and stuff like that. plus a longer warm down then usual :) | ||
| C • : ) 1 | ||
| Running race (State Cross Country) 20:44 [5]5.6 km (3:42 / km) vdot: 54.9 | |
| ahr:185 max:193 shoes: Lime Shoesss (Asics Racers) | ||
| today was such a good day :)
1. State cross country. i did so much better than what i was aiming for. So much improvement from not even making state one year to come 26th in it the next year :) so happy. was so nervous before the start. pretty sure my heart rate was up near what it should be when i was racing before i had even started! o and so everyone knows. elly carved it up :D so proud of her. 2. Made me happy after i had finished when my coach was happy and he said he wasnt surprised that i beat all the hunter people that beat me at regional (another positive for the race :D) because i work and train hard :) and 3. Elly made me a birthday cake!!!! :D :D :D yayayay.  its soooooo good. and for all the nsw members it is in the shape of yuri. aww, its like the first cake any friend has ever made for me :D thanks so much ellyyyy. | ||
| C • well done 6 | ||
| C • Sweet 4 | ||
| C • picture 6 | ||
| Stretch 20:00 [1] | |
| good long stretch before and after | ||
Thursday Jul 24 | ||
| Running tempo 35:52 [3]7.18 km (5:00 / km) | |
| ahr:153 max:171 | ||
| easy run round ashtonfield before state. did a 20sec surge every 20secs for minutes 10-20. went s little bit faster from 20-30 and then real easy again the way home. | ||
| Stretch 10:00 [1] | |
Wednesday Jul 23 | ||
| MTB 25:00 [3]8.38 km (2:59 / km) | |
| ahr:154 max:176 (rest day) | ||
| meh. this is pretty much a rest day. just a REALLY short ride cos my legs felt a bit stiff today, i felt like it, AND, most importantly, i made a trip up to ted's and got me and elly a gel :P hahaha. (possibly for post race friday)
im hopeless at riding. im gonna let the 24hr team down :( probs shoulda gone longer but there were deros loitering around the very small number of ashtonfield tracks. | ||
Tuesday Jul 22 | ||
| Running warm up/down 25:00 [2] | |
| 3 laps warm up. 2 laps warm down. plus some run throughs and drills. | ||
| Running intervals 50:00 [5] | |
| ahr:155 max:182 | ||
| pretty tough. not the hardest ive done though.
1000m - 3.04 600m - 1.49 400m - 1.06 300m - 50 200m - 29 300m - 50 200m - 31 hans told everyone that was running friday to stop after that first 200m. but me and kristy were totally trendsetters and did another 300 and 200. he didnt mind. think i might rest tomorrow before a short run on thursday before state on fri. im gonna get pwned :( | ||
| C • intervals 6 | ||
| Stretch 10:00 [1] | |
| didnt really get to stretch afterwards coz had to get ready and have a shower. the whole group went our for tea. was so good :D | ||
Monday Jul 21 | ||
| Strength/Conditioning (kas' dare) 15:00 [2] | |
| i think kas needs to htfu :P hahaha. | ||
| C • Who was judging? 9 | ||
| Running tempo (Walka) 30:26 [4]7.5 km (4:03 / km) | |
| ahr:172 max:182 (sick) shoes: Lime Shoesss (Asics Racers) | ||
| run around walka.
did 1 short loop a bit quicker and then a longer loop with more hill at a bit slower pace. dont exactly know what the thinking behind this was. but...meh. something to do with the fact i always feel crap if i go out hard in a cross country race. ah well. was still a good run... ....in my new racing flats :D woo! picked them up today. they are lime greennnn. bit loud but...as long as i dont turn out looking like one of those tools who have all the gear, but really suck at running :P highlights from today: nicola - "do cranes have wheels just like we do?" nicola also being in love with the hot water bottle. mum as a goose was near her car - "look at its neck!" - "tell it to go away!" and finally - "its not pecking it is it?!?!" lowlights from today: - doing school work - having to go back to school tomorrow gah :( lol. | ||
| C • km rate 36 | ||
| Running warm up/down 10:00 [2] | |
| shoes: Lime Shoesss (Asics Racers) | ||
| slack on warm up but made up for it with a longer thn normal jog on the warm down. | ||
| C • Shoes 6 | ||
| Stretch 10:00 [1] | |
| good stretch while mum and nicola waited in the car for me :P | ||
Sunday Jul 20 | ||
| Running long 1:35:00 [3]17.06 km (5:34 / km) | |
| ahr:144 max:187 (sick) | ||
| hmmm. bit tricky to log. a run with tazza around lake macquarie was planned to so i intened to make it into a long run.
first 35mins or so was by myself, then about 53mins with tazza, and then 7mins by myself pretty hard at the end to try and fill in the hour. great fun with even better company :D hehehe. o and sorta did what all the cockies do after their sessions. headed into boost for a smoothie thing at the end :D woo. downside was i had to spend a bit more time at glendale shopping centre looking like a tool with my supre bag :( gah. | ||
| C • $$$$ 12 | ||
| Stretch 10:00 [1] | |
| (sick) | ||
| stretch on a nice bit of grass afterwards.
tamara had problems with her lady lumps again :( hahaha. can still feel that my sickness is just hanging around :( | ||
Saturday Jul 19 | ||
| Running warm up/down 15:00 [2] | |
| (sick) | ||
| warm up with elly and kristy and....umm....some others :P oops.
plus some other stuff by myself in warm up and downnn. | ||
| Running race (Newcastle Cross Country) 24:01 [5]6 km (4:00 / km) vdot: 50.3 | |
| ahr:183 max:192 (sick) | ||
| hmm...pretty disappointed. felt ordinary. and i have a slowww time :( reckon not being sick would have made a little difference. but not heaps. head was throbbing something chronic before i started. ran parts of it with elly which was awesome...til she made me feel slow :( lol. the guy i normally race against beat me today and i should be beating him. i know i can :( | ||
| C • Don't worry, Be happy now 15 | ||
| Stretch 10:00 [1] | |
| (sick) | ||
| stretch afterwards.
and so brings the end of a pathetic week of training :( gah. | ||
| Note | |
| p.s. sorry about wetting your jacket elly.
and just putting it out there....i do NOT snore when i run!!!!!! grrrr. | ||
Friday Jul 18 | ||
| Running 33:20 [3]6.25 km (5:20 / km) | |
| ahr:158 max:170 (sick) | ||
| real easy one to see how i was going. glad to get out there again. felt better than what i was expecting aswel. only thing was my chest might have been a little bit tighter, but the wind could have easily been a contributor to that.
i hate not running :P haha. | ||
| Stretch 10:00 [1] | |
Thursday Jul 17 | ||
| Note | |
| (sick) | ||
| im sooo lazyyyy :'( its prob for the best though. as much as i hate it. excercise tomorrow im thinking. | ||
| C • uhuh! 1 | ||
Wednesday Jul 16 | ||
| Note | |
| (sick) | ||
| nooooo :( why now. stupid headache and sore throat. gah. id better be getting better soon. | ||
| C • Now we know why running was ... 1 | ||
Tuesday Jul 15 | ||
| Running tempo 43:16 [4]9.49 km (4:34 / km) | |
| ahr:169 max:183 | ||
| eurgh. this set out to be about a 60min tempo run but turned into a 43min semi-tempo run. felt so bad. breathing felt harder and my legs were just not working well. first 10mins just a jog then was gonna do 5mins a bit quicker every 10. turned into 3mins after the first one :( gah. bad run. dunno what to do tomorrow. pretty sure this has been the first time in...aaaaaaaaaaaaages that i actually havent felt like running. lets hope it gets better or state cros country might suckkk :( | ||
| Stretch 10:00 [1] | |
| best part of the session | ||
Monday Jul 14 | ||
| Note | |
| (rest day) | ||
| didnt get round to my 6 hour run today. damn. haha. | ||
| C • all good.. 6 | ||
Sunday Jul 13 | ||
| Bush Orienteering race (SL10) 56:58 [5]**** 7.8 km (7:18 / km) +170m 6:35 / km | |
| ahr:167 max:181 spiked:11/13c shoes: VJ Falcons | ||
| 'Miner's Despair'
much better race than what i have been having (mainly camp champs). running well. gps said i did 9.45km. no mistakes either. woo! great way to finish off such an awesome camp :D :D i miss it already :( lol. | ||
| Running warm up/down 15:00 [2] | |
| warm up and stuff. plus did a bit of terrain running with georgia at the end. dont think im very good at teaching it though. especially since i nearly stacked it. hahaha. | ||
| C • really? 2 | ||
| Stretch 15:00 [1] | |
| like the only day i stretched. before and afterrr. | ||
Saturday Jul 12 | ||
| Running warm up/down 20:00 [2] | |
| warm up run. some ladder drills. and a little bit of a warm down to collect controls and kick the footy and stuff. | ||
| Sprint Orienteering intervals 40:00 [5]**** | |
| 'Bloomfield Park'
pairs relay. sooooooooo awesome. except team jozza was split up :( no offence emily. we still carved up. 2nd. woot woot. no mistakes. feeling the weeks training though. might not have been pushing hard enough on some of my loops either. o and i ripped my shirt on a killer fence and stacked it something chronic on the track to the start. it was muddy ok!!! :( | ||
Friday Jul 11 | ||
| Bush Orienteering race 1:01:13 [4]*** 7.6 km (8:03 / km) | |
| ahr:169 max:184 spiked:11/13c shoes: VJ Falcons | ||
| 'Oakey Creek'
camp champs. eurgh. so bad. was going REALLY well for all but 2 controls. they cost me though. should have been about 10mins quicker. did a gps track of this. was pretty cool. but embarrassing at the same time. and it said i did 10.2km. Rob smashed the course. and he was killing me the last few legs we did together :( | ||
| Running warm up/down 15:00 [2] | |
| warm up and down. im being slack on stretching :( | ||
| Cycling (Rob's Guinea Pig) 25:00 [5] | |
| omg. NEVER AGAIN will i poarticipate in robs experiment. soooooooooooo tough. spec after the race. had to do 30sec efforts as hard as we could on a windtrainer with heaps high resistance. gah. then coz i was a glucose guy i had to drink a cup of it after each one. fair sick of that stuff by the end :( | ||
Thursday Jul 10 | ||
| Running warm up/down 10:00 [2] | |
| warm up and down in the freezing cold at macquarie woods :( | ||
| Bush Orienteering 45:00 [3] | |
| bit of pairs relocation with alex this time. | ||
| Bush Orienteering intervals 15:00 [5]**** | |
| map memory intervals. fair tough running. no mistakes. all good.
getting sick of writing up everything on AP now :( lol. | ||
| Bush Orienteering 25:00 [5] | |
| shoes: VJ Falcons | ||
| short loops and stuff. creek was so bloody frustrating!!! and i stacked real bad and got myself covered in smelly mud :( not cool. | ||
Wednesday Jul 9 | ||
| Running warm up/down 10:00 [2] | |
| shoes: VJ Falcons | ||
| bit of a warm up. | ||
| Bush Orienteering 40:50 [3]*** 4.51 km (9:03 / km) | |
| ahr:134 max:161 shoes: VJ Falcons | ||
| pairs relocation with the juniors. nicola was lucky enough to get paired with me. so i think we ended up doing about 1.5km more than anyone else :P hahaha. im such a good brother :D | ||
| Bush Orienteering 41:00 [3]**** 4.8 km (8:32 / km) | |
| ahr:144 max:173 shoes: VJ Falcons | ||
| senior boys pack run. so fun. had a sprint across a river, a toilet stop for rob, and a few controls with no shirt on in the freezing cold. all navigated and ran well. | ||
| Bush Orienteering intervals 25:00 [5]*** | |
| shoes: VJ Falcons | ||
| some o intervals on ophir. we had to shorten them. but our team of huon richard and i owned up :D woot woot. made a few mistakes though :( and was freezing. had snowed that morning!!! | ||
Tuesday Jul 8 | ||
| Sprint Orienteering race 32:23 [5]*** 6.1 km (5:19 / km) | |
| ahr:175 max:185 | ||
| 'Lake Canobolas'
score course with like 3465932724963802 controls. reckon i had as good a route choice as i could get. except for bashing through some fully hectic vegetation (stripey green) and carving myself up :( | ||
| Running warm up/down 20:00 [2] | |
| warm up and stuff with some ladder drills. | ||
| Stretch 15:00 [1] | |
| plus a stretch before and after | ||
Monday Jul 7 | ||
| Event: NSW Junior Squad Training Camp | ||
| Running 36:08 [3]6.26 km (5:46 / km) | |
| ahr:138 max:155 | ||
| just a trot around ashtonfield with kas, baohdan and the annoying little thing (nicola). threw in some 10-15sec surges aswel :)
but... I FORGOT TO STRETCH!!!!! nooooooooooooooooooooooooooooooooooo :'( :'( :'( | ||
Sunday Jul 6 | ||
| Running warm up/down 15:00 [2] | |
| warm up and down | ||
| Stretch 15:00 [1] | |
| stretch before and afterwards | ||
| Bush Orienteering race 1:17:06 [4]**** 6.2 km (12:26 / km) +350m 9:42 / km | |
| ahr:165 max:184 spiked:7/18c shoes: VJ Falcons | ||
| eurgh. seeing the distance for the course at the start i knew it was gonna be pretty epic considering the area. didnt think it would quite be that epic though (gps said i did 9.3km. which is 1.3km more than steven). pre-tty pathetic run (Y) made mistakes all over the place. stupid ones too. including doing pretty much exactly the same thing i did at the xmas five days and thinking i was at one control further on when i wasnt. was in exactly the same area aswel!!! gps track is pretty embarrassing :P
well...glad i got that one out before the camp though. definitely one to forget. got some heaps hardcore scratches on my arm :D had to fight off a lion part way through the course. haha. (looks like it). and in other news, tamara is slack for not coming and elly is a machine for absolutely pwning everyone :D :D :D | ||
| C • ta 5 | ||
Saturday Jul 5 | ||
| Running warm up/down 15:00 [2] | |
| bit of running mixed in with some frisby and soccer with daniel and tazza. | ||
| Stretch 15:00 [1] | |
| before and after. | ||
| Running race 17:59 [5]4.96 km (3:38 / km) vdot: 56.0 | |
| ahr:178 max:188 | ||
| cross country race out in grahamstown. felt just alright but i still did fair good. won B grade. still...would like to improve on this time. definitely.
watch was great :D again | ||
| C • A Grade now.. 3 | ||
Friday Jul 4 | ||
| Running long 1:33:07 [3]19.2 km (4:51 / km) | |
| ahr:157 max:173 | ||
| i was hanging out for this run allllllll day. just itching to get home from school and try the new watch. went great too. got used to wearing it and the HR monitor. even got a little wet at times. plus it kept a nice hold on the satellites even though there was fair thick clouds around aswel. | ||
| C • 19km 2 | ||
| Stretch 10:00 [1] | |
| the usual stretch afterwards.
had the nicest hot shower ever :D | ||
Thursday Jul 3 | ||
| Note | |
| (rest day) | ||
| my watch arrived today!!!! yayyy. but it had to charge for ages so i wasnt able to use it :( tomorrow ill def go for that long run i was planning with it :) cant wait :P | ||
| C • yayayayayayayayay!!!!!!!!!!! :P 1 | ||
| C • charge 3 | ||
Wednesday Jul 2 | ||
| Running 58:37 [4] | |
| hmm...so. sorta didnt do the long run i was planning on. but i guess i dont feel too slack coz i def worked real hard on this run. oretty wrecked by the end of it. could nearly have been intensity 5 i guess.
my watch didnt arrive today :( im guessing that means that itl def arrive tomorrow. tef :P haha. pretty exhausting day at school today though. i think the damn english assessment took it out of me :( only 2 days left though!!!! woot woot. | ||
| C • english 2 | ||
| Stretch 10:00 [1] | |
| good ol' stretching. | ||
Tuesday Jul 1 | ||
| Swimming 1:00:00 [3]2.3 km (26:05 / km) | |
| ahhhh. was so good. pool was pretty much deserted and i had a lane to myself for the whole time :D
1 x 500 2 x 250 1 x 500 2 x 250 1 x 300 mmm...nothin else to say really... | ||