Training Archive: joshwaIn the 7 days ending 2008-07-12:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| S | M | T | W | H | F | S | ||||||||||||||||
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 | ||