Training Archive: joshwaIn the 7 days ending 2008-07-26:
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| S | M | T | W | H | F | S | ||||||||||||||
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 :( | ||