Training Archive: 3mIn the 29 days ending 2008-02-29:
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| 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 | F | ||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| Spinning tempo (Oceana) 46:00 [4] 17.3 km (2:40 / km) | |
| slept:6.5 shoes: Asics GT-2110 | ||
| After work, 530pm class. Glad It wasnt just me and middle aged men like last time. Had imogen as instructor, was better than last time I had her.Only went all out on about half the tracks, I dont think I am ready for that much intensity yet. Increased gears a bit - av. was about 10. Felt good and didnt overheat as Hobart has decided to skip autumn and just start winter in February this year.. it only reached about 13 today!! | ||
| Swimming (Oceana) 30:00 [2] 1.2 km (25:00 / km) | |
| After Rev... Was nice to be in pool again... but didnt have much energy left so got tired real quick. Did normal program except for pool run (blister on little toe) and just swam free. for the remaining time. All I could think about was peanutbutter toast for the last 400m! | ||
Thursday Feb 28 | ||
| Running (Howrah/Tranmere) 27:23 [3] 5 km (5:29 / km) | |
| ahr:160 max:173 slept:7.0 shoes: Asics GT-2110 | ||
| Wanted to go for a continous 5k run to test out my fitness. Went with Ryan this afternoon, concerntrated on style and my knee alignment, also wanted to keep up about a 5.30km pace. Was good, felt fine and could keep the pace up. | ||
| Powerflex (Oceana) 1:00:00 [4] | |
| shoes: Asics GT-2110 | ||
| After run - 7pm class. I think the run took a bit out of me because I seriously struggled through this class, or it could be cause I missed warm up. Won't bother with weights cause this week is last week for this program. | ||
| Strength & Conditioning (Ankle) 5:00 [0] | |
Wednesday Feb 27 | ||
| Beach Running intervals (Rosny to Tranmere) 1:00:00 [3] 9.43 km (6:22 / km) | |
| ahr:154 max:178 slept:10.0 shoes: Asics GT-2110 | ||
| Didnt have a car today so decided I would do another long Physio run.
6 on, 4 off x 6. Tried to do my 6 mins running at a reasonable pace (av. 5.22 - some were uphill). Had a small coffee right before I ran.. wont do that again, felt anxious and breathless for most of the run but it started to go away towards the end. Style is out of wack so I guess I will try and increase the no. of runs per week. Ankle was fine, knees just started hurting a bit during last third. | ||
| Running warm up/down 14:00 [2] 1.9 km (7:22 / km) +80m 6:05 / km | |
| ahr:161 max:185 shoes: Asics GT-2110 | ||
| From Howrah Beach up to home. Nearly ran the whole way up but had to stop and walk up beepo... not fit enough yet for that steepness. | ||
| Strength & Conditioning (Ankle) 5:00 [0] | |
Tuesday Feb 26 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Really didnt want another rest day but after spending the day at my dad's school as a relief Teacher Aide I was way too tired.. spent the rest of the afternoon/ evening sleeping.
Highlights of my day: 1. Being asked by an austistic prep "do you want to get smacked?" and "do you want to hear the words" (which were fuck and shit). 2. Trying to stop a grade 6 boy from spitting all over his classmates and he also enjoyed watching me tie up his shoes and then him undoing them again. Went to Physio (PEckhart) - said ankle is getting better, will take another month to be back to normal. | ||
Monday Feb 25 | ||
| Gym Session (Powerflex) 1:00:00 [4] | |
| slept:10.0 weight:64.5kg shoes: Asics GT-2110 | ||
| After last weeks appalling effort at training determined to make up for it this week. Was suppose to go for physio run but day was a bit muddled up. Went to 7pm powerflex. Tracks seemed easier but I wont bother increasing weight as new program starts up next week. Ankle was fine and didnt have any real issues. Hope I am not stiff tomoz. | ||
| Gym Session tempo (Exercise Bike) 20:00 [3] 7.7 km (2:36 / km) | |
| shoes: Asics GT-2110 | ||
| After weights... legs had the same tired feeling as last time but since I was only doing 20mins did level 12 on random, had a low RPM on the tough bits. Going to start trying to maintain at least 70 - 90 RPM on the bike now doing interval programs. | ||
| Strength & Conditioning (Wobbly + Ankle) 15:00 [1] | |
| wobbly - 10min
Ankle - 5min | ||
Sunday Feb 24 | ||
| Note | |
| (rest day) | ||
| Helping Ryan out at the Summer Survival Multisport race. Was fricken snowing on the Mountain!! Had a scarf and gloves on... but still got sunburnt! Early start so was dead tired when I got home... had a nap :) | ||
Saturday Feb 23 | ||
| Strength & Conditioning (Ankle) 5:00 [1] | |
Friday Feb 22 | ||
| Note | |
| (rest day) | ||
| Real stiff from yesterday - mainly in the legs.
chose napping over training. | ||
Thursday Feb 21 | ||
| Gym Session (Powerflex) 1:00:00 [4] | |
| shoes: Asics GT-2110 | ||
| Morning session - only a week and a half to new Powerflex. Ankle still feeling weak so went easier on the leg tracks, especially on lunge. No dramas, and nothing hurt too much, except triceps! | ||
| Gym Session (Exercise Bike) 30:00 [3] 10.7 km (2:48 / km) | |
| shoes: Asics GT-2110 | ||
| Level 10 - Random. Was after powerflex, felt very tired and legs were super heavy so dropped the level. | ||
| Kayaking (Derwent River (Tranmere)) 1:10:00 [3] 7 km (10:00 / km) | |
| Never Ever thought I would have to add Kayaking to my training activity list. Hate kayaking alot! But since I am so talented at it from my many many years of practise I agreed to teach pookie a thing or two before his big race on Sunday. Was quite nice besides the sudden gusts of wind. Would have totally whipped weakling Ryan but he had a pansy rudder on his fancy kayak which made life a lot easier for him. I was in dad's white water kayak which meant I had to do all the work myself. Got pretty tired by the end. Legs starting to ache from weights this morning | ||
Wednesday Feb 20 | ||
| Note | |
| (rest day) | ||
| Not sure how this happened but didnt manage to get out today either... | ||
Tuesday Feb 19 | ||
| Note | |
| (rest day) | ||
| Unplanned rest day... the universe was totally against me training today, nothing was working out! | ||
Monday Feb 18 | ||
| Running hills (Rosny Hills) 6:00 [4] 1.26 km (4:46 / km) +143m 3:02 / km | |
| ahr:155 max:183 slept:6.0 shoes: Asics GT-2110 | ||
| First hill session for a long time.. had planned on doing 8 reps but I was told by a nobody not to over do it, he was correct as R ankle was feeling very dodgy at the end of the 6th when I was getting tired. Tapped Ankle (have decided I need ankle brace, as strapping tape sucks).
6x 1min reps (2min rec.) Was just getting past my line of trees which I was happy about. | ||
| C • training 2 | ||
| Running warm up/down (Wup/Recovery/Cdown) 32:00 [2] 4.5 km (7:07 / km) | |
| ahr:140 max:170 weight:64.5kg shoes: Asics GT-2110 | ||
| Warm Up - 5mins
Recovery - 12mins Cool Down - 15min (2.42km) Took it very easy ankle feeling super weak. | ||
| Strength & Conditioning (Ankle + Wobbly) 15:00 [1] | |
| Wobbly - 10min
Ankle - 5min | ||
Sunday Feb 17 | ||
| Beach Running (Howrah Beach/ Tranmere) 1:00:00 [2] 8.38 km (7:10 / km) | |
| ahr:142 max:173 slept:8.0 shoes: Asics GT-2110 | ||
| Summer has decided to come back to Hobart after a week of winter. Was lovely warm evening so decided to do third Physio run 5min/ 5 min. Probably should have taped ankle cause tranmere track isnt as smooth running as the beach, took it real easy, R heel was fine, didnt hurt at all :) Bit dehydrated from work yesterday I think, as I had headache all day and wasnt feeling quite right. | ||
| Strength & Conditioning (Abs + Ankle + Wobbly) 20:00 [1] | |
| Wobbly - 10min
Ankle - 5min Abs - 5min | ||
Saturday Feb 16 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Managed at work today so that wore me out (one of the bakers started crying, total pansy). Also kind of twisted both ankles slightly when I slipped in some water.. R heel is sore now, L is ok. | ||
Friday Feb 15 | ||
| Spinning tempo (Oceana) 55:00 [4] 20.9 km (2:38 / km) | |
| slept:6.0 shoes: Asics GT-2110 | ||
| After a busy day at work, suprisingly it didnt take much to convince myself. Was my first 45min class (actually ended up 50min) so I took the first half medium effort but took last half pretty hard. Ankle was fine, but I noticed that it had swelled up again a bit (touch and work?) Was a good session, think I will combine this class with a swim from now on?
50min - class 5min - warm up | ||
| Beach Running (Howrah Beach) 50:00 [2] 6.64 km (7:32 / km) | |
| ahr:137 max:172 shoes: Asics GT-2110 | ||
| After spinning, to make up for not going all out at the gym.
Physio run/walk - 4mins run/ 6mins walk. Soph and the pup came along. Didnt tape my ankle so made sure I only ran on smooth surfaces and made no sudden turns or anything... had one dicey moment but ankle only rolled a tiny bit. Ankle is even more swollen than before now though :( | ||
| Strength & Conditioning (Wobbly + Abs + Ankle) 20:00 [1] | |
| Wobbly - 10min
Ankle - 5min Abs/ Core - 5mins | ||
Thursday Feb 14 | ||
| Touch (vs. M) 40:00 [3] | |
| shoes: Asics GEL LETHAL ELITE II | ||
| Last game for the Summer season.. we won!! 4 - 3 :)
Was able to run with a bit of speed but ankle was still feeling weak. Had it taped up and only had achey feet for the first bit. Felt terrible though, no energy and got tired quickly, had to sub alot. | ||
Wednesday Feb 13 | ||
| Spinning tempo (Oceana) 40:00 [4] | |
| slept:9.0 shoes: Brooks T4 Racer | ||
| Hair appointment cancelled so went to Rev. was meant to be 30mins but turned out to 40 - New instructor, she doesnt push you as hard so not as intense as usual. Had to wear running flats because my other shoes were still wet from the rain yesterday. Ankle was fine, didnt feel it at all! | ||
| C • :) 2 | ||
| Gym Session (Abs Class) 15:00 [1] | |
| After Rev. Just basic stuff, but good overall work out :) | ||
| Strength & Conditioning (Wobbly + ankle) 15:00 [1] | |
Tuesday Feb 12 | ||
| Running intervals (Kanga. Bay) 50:00 [2] 6.08 km (8:13 / km) | |
| ahr:141 max:194 slept:10.0 weight:64.5kg shoes: Asics GT-2110 | ||
| Physio prescribed session - 3 mins easy jog/ 7 min walk x 5. Decided this was too easy so made the 3 mins run into hill runs. Was ok... felt very heavy on hills tho :( Strapped R ankle, good support but there were a few niggly problems (tingly feeling again and achey foot) will just monitor them, pretty sure I am just not use to tape. First time training in the rain for this year, was weird to be wearing full length tights, thermal top plus rain jacket in the middle of Feb!
3min Hill Reps: 15min, 2.47km 7min Walk Reps: 35min, 3.61km 2 more Physio sessions this week and another Physio visit in about 2 weeks. | ||
| Strength & Conditioning (Wobbly + Ankle) 15:00 [1] | |
| 10 min Wobbly
5 min Physio Ankle Exercises (50x Pull up, 50x Pull out) also inc. Quad, hipflexor and other stretches. | ||
Sunday Feb 10 | ||
| Note | |
| Too sleepy | ||
Saturday Feb 9 | ||
| Note | |
| Birthday Party :) | ||
Friday Feb 8 | ||
| Note | |
| (injured) | ||
| Physio gave me some exercises for the ankle and said I could do three v. easy runs next week. | ||
Thursday Feb 7 | ||
| Note | |
| (injured) | ||
| Birthday... wanted to go to gym to see my name on the tv screens but was to busy... didnt play touch, ankle not right yet. | ||
Wednesday Feb 6 | ||
| Gym Session intervals (Exercise Bike) 45:00 [4] 18 km (2:30 / km) | |
| ahr:155 slept:8.0 (injured) shoes: Asics GT-2110 | ||
| Missed Rev this morning so I dragged myself out to the gym after work, glad I did :) Moved up to level 12 and definitely noticed a difference or it just could have been I was tired after work. Ankle was ok, I didnt bother strapping, is still quite sore when I turn sharply or move it in certain ways. Was ok on the bike except in some of the hard intervals. Swelling had gone down but it has just started to inflate a bit again, so maybe some ice before bed.
20mins - Hill/ 12 20mins - Random/ 12 (so much harder than hills) 5mins - cooldown/ 5 | ||
| Strength & Conditioning (Core + Wobbly) 15:00 [1] | |
| 10mins - Wobbly
5mins - Core ....Only 30mins left of being 21 :( | ||
Monday Feb 4 | ||
| Gym Session intervals (Exercise Bike) 45:00 [3] | |
| slept:7.0 weight:63.5kg (injured) shoes: Asics GT-2110 | ||
| Wasnt going to do anything because I was tired from early start at work and an 1hr+ walk I did with my friend and her dog today, but after a nap and reading AP logs I thought I might as well go to the gym for a bit of a ride. Did 30mins on hill intervals at level 11 and 15mins on Random on 11 as well. Definitely move up to 12 soon depending on retarded ankle. Tape from physio started to cut the blood off from my toes so had a very tingly and achey feeling in my foot that got worse as I went on... Half expected to have purple toes when I couldnt bare the feeling anymore and ripped the tape off in the car! | ||
| Strength & Conditioning (Wobbly + Abs) 15:00 [1] | |
| 10mins - Wobbly (Supported R ankle)
5mins - Abs | ||
| Note | |
| Went to physio today.... I streched something in R ankle, he did ultrasound on it and taped it up for me. Going back Friday to sort out exercises and ankle braces/ tapping (Tapping apparently the best method for supporting ankles?!) Can start to use wobbly now with support, but no running til next week, Will try and go to rev. classes til then so at least I am doing something :)
20mins+ Knee problem - Something to do with repeative running on flat surfaces, the mechanics of my knee and me getting tired and losing my form, solution is to strengthen upper leg muscles and keep an eye on my leg alignment whist running. | ||