Training Archive: joshwaIn the 7 days ending 2008-05-10:
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| S | M | T | W | H | F | S | ||||||||||||
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. | ||