Training Archive: joshwaIn the 7 days ending 2008-05-03:
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| S | M | T | W | H | F | S | |||||||||||||
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 | ||
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 | ||