Training Archive: 3mIn the 30 days ending 2007-04-30:
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| 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 | S | S | M | |||||||||||||||||
Monday Apr 30 | ||
| Running hills (Rosny College Hill) 9:00 [4] 1.98 km (4:33 / km) +200m 3:01 / km | |
| ahr:153 max:184 slept:10.0 shoes: Asics GT-2110 | ||
| 9 x 1min Hill reps with 2min recovery in the dark... wasnt feeling the greatest today and definitely wasnt putting much effort in about half way..
5th Rep: 210.91 6th Rep: 220.51.. nice jump when I realised I was being lazy Last Rep: 235.67.. was the only rep I really ran hard.. bit disappointing overall. Did better than pookie tho :) Legs were getting lactic today which was a nice change instead of being breathless.. probably cause I was being a pansy tho. | ||
| Running warm up/down (WU/ Recovery/ CD) 37:47 [2] 4.56 km (8:17 / km) | |
| shoes: Asics GT-2110 | ||
| Warm up - jogging with Ryan, 1.58km 14.23min
Recovery - 2.18km 18min Cool down - 790m 5.24min | ||
Sunday Apr 29 | ||
| Orienteering (Pittwatter Loop Exercise) 1:14:19 [3] ***** 9.45 km (7:52 / km) | |
| ahr:151 max:169 spiked:31/36c slept:8.0 shoes: VJ Integrator - Silver | ||
| Morning Training session with Ryan and Patrick down at Pittwater. Consisted of three loops of about 8 controls in the dunes.
Run out to start from carpark: 16:31, 2.3km First loop: 1.68km 16:38, 10 controls Second: 1.62km 14:22, 8 controls Third: 1.67km 13:57, 8 controls Run back to carpark: 12:49, 2.18km Liked the first loop the best only had trouble with the first one. Was very slow but wanted to make sure I was in the right area and that I knew where I was the whole time. Physically held up ok, knees were getting a bit sore on the run back (from the soft sand I think) no blister problems, didnt wear orthotics. | ||
Saturday Apr 28 | ||
| Note | |
| slept:7.0 (rest day) | ||
Friday Apr 27 | ||
| Touch (Winter Season - Round 1) 40:00 [4] | |
| slept:7.0 shoes: Asics GEL LETHAL ELITE II | ||
| First game of the winter season. Dark and cold and you cant see the lines very well.. but we thrashed them 11 - 3 woo hoo! Got my first try of the season! Should have got two but due to the line issue I hestitated before putting the ball down. Didnt do a warm down so its going to hurt tomorrow. Like a retard I wore my orthotics and have made blisters 1000x worse! Good game besides that... | ||
Thursday Apr 26 | ||
| Running tempo (Winter Tour) 1:00:00 [4] * 8.55 km (7:01 / km) +225m 6:12 / km | |
| ahr:159 max:190 slept:8.5 shoes: Asics GT-2110 | ||
| First of the Winter Tour series.. had lots of fun with the big crowd and that there was another female runner... also loved the "ladies legs" really worked in motivation and people werent waiting for me all the time! Felt very slow at the start due to cold muscles but the first few hills fixed that... probably should have pushed a bit harder as I still felt pretty good at the end. No problems with feet (didnt wear orthotics) and the road running didnt seem to be a problem either which is good. Cardio still sucks. | ||
Wednesday Apr 25 | ||
| Running (Risdon Brook Dam Track) 23:10 [3] 4.4 km (5:16 / km) +60m 4:56 / km | |
| ahr:166 max:181 slept:8.5 shoes: Asics GT-2110 | ||
| Was meant to be a long run today but it turned out to be two medium dist. runs instead, which didnt really bother me... The first was a lap around Risdon Brook Dam (wanted to measure the dist.) kept it pretty easy cause I knew I had another run after it. Really enjoyed the run, no wind, nice scenery and not too cold. No feet problems just a bit cold and stiff and sore muscles from yesterday. | ||
| C • coincidence? 4 | ||
| Running (Fiddlers Handicap) 26:25 [4] 5 km (5:17 / km) +130m 4:41 / km | |
| ahr:179 max:190 shoes: Asics GT-2110 | ||
| 2nd Run - Fiddlers. Was feeling pretty good after first run nice and warm so had a better start than ususal... but... forgot about new orthotics and they began to rub arches of foot at about 3.5km (still not ready to wear them for longer than 30min running). Still managed to keep a fairly good pace for last bit tho, but have some nice new blisters to show for it... stupid "pansy" feet!
Last Fiddlers = 26.46min, HR 172/182 | ||
| Running warm up/down (Cool Down) 5:00 [1] 0.62 km (8:04 / km) | |
| shoes: Asics GT-2110 | ||
| Quick cool down with ryan and pat. | ||
Tuesday Apr 24 | ||
| Gym Session (Powerflex) 1:00:00 [4] | |
| slept:8.0 shoes: Asics GT-2110 | ||
| First Powerflex class in awhile (9:15am).. started off well but was struggling towards end. Felt real sleepy for the whole class. Legs were too easy (5kg) need to add 1kg, triceps might have put too much on but will stick with it (2.3+1.1kg), shoulders 1.1kg x2 will stay with that, chest the same as above and will stay with that as well, back 3x 2.3kg hard on L but will stick with it, stomach will start on feet for prone and then drop when its too hard. Arms never really recovered from triceps and were shakey and weak for the rest of it, also some joint problems (Think a few more classes will fix that up). Not sure what I will do this arvo. | ||
Monday Apr 23 | ||
| Running hills (Rosny College Hills) 8:00 [5] 1.8 km (4:27 / km) +200m 2:51 / km | |
| ahr:160 max:187 slept:8.5 shoes: Asics GT-2110 | ||
| 5pm hills with Ryan, getting nice and dark by the last few.
8 x 1min hills with 2 min recovery. Running dist. deacreased quite a bit 239.95m to 211.66m on the second last rep. Felt good for the first few.. but cold started to kick in and sucky cardio system failed badly so really struggled with rest. Is SO frustrating legs felt fine and really strong but couldnt breathe at all, extremely short of breath even for awhile after running. HR was pretty normal. | ||
| C • :) 2 | ||
| Running warm up/down (WU/CD + Recovery) 41:00 [2] 5.12 km (8:00 / km) | |
| ahr:143 max:165 shoes: Asics GT-2110 | ||
| Warm up - 11.19min, 1.47km
Recovery - 16min, 1.9km Cool Down - 13.40min, 1.75km | ||
Thursday Apr 19 | ||
| Running warm up/down (Warm Up/ Cool Down/ Recov) 10:00 [1] 1.4 km (7:09 / km) | |
| ahr:140 weight:62kg shoes: Asics GT-2110 | ||
| Jogging around wentworth ovals and recovery between intervals | ||
| Running intervals (1km Intervals on Howrah B) 16:14 [5] 3.9 km (4:10 / km) | |
| ahr:170 max:184 shoes: Asics GT-2110 | ||
| 4 x 1km intervals Pookie style. Along Howrah Bike Path... was really tough. Did two hard ones and nearly died so backed off like a "pansy" and did the last two easy. Cardio is really bad at the moment, leg strength seems pretty good.
1 = 3.47, 927.45m (Ryan's cut off) 2 = 4.11, 997.96m 3 = 4.30, 1km 4 = 4.26, 993.02m Will have to incorperate this session into training from now on I think. | ||
Monday Apr 16 | ||
| Note | |
| (sick) | ||
| Having a few days off to recover... | ||
Sunday Apr 15 | ||
| Note | |
| (sick) | ||
| Have got a cold from someone.. didnt really feel like running 10k especially as I had yet another late start.
Didnt sound like I missed much from the other competitors. | ||
| C • disease carrier 5 | ||
Saturday Apr 14 | ||
| Orienteering race (Aus Middle Dist. Champs /) 58:06 [4] **** 6.16 km (9:26 / km) +309m 7:32 / km | |
| ahr:173 max:191 spiked:14/20c shoes: VJ Integrator - Silver | ||
| Cooler weather today but another late start. Think I was the third last starter in W21E so ended up running by myself for most of the course. Mucked up number 1 quite badly because I didnt concerntrate at the start. 2 - 8 were really good and was enjoying the course. Left 8 in the wrong direction and it took me awhile to relocate. After 12 (spectator) started to get tired and made silly mistakes. Was very slow in the last loop. Blister was fine but arches of feet were hurting?! Not such a good race in the end. | ||
Friday Apr 13 | ||
| Orienteering race (Galaxy Sprint / NOL 5) 18:42 [5] ** 3.38 km (5:32 / km) | |
| ahr:182 max:198 spiked:20/22c shoes: Asics GT-2110 | ||
| Sprint in Nurioopta. Running elites. Warmed up quite well but still feeling quite tired in legs and weather was still annoyingly warm. Went into race with a bit of 'who cares' attitude to stop myself from being nervous.. screwed first control quite badly as a result of this I think.. was also confused about undefined rules. From then on refocused and just tried to keep going.. had some people to push me and good route choices made me more confident. Had to stop a few times to try and work out where I could and could not go as it wasnt marked on map (proved to be a problem for everyone..) came 17th out of 20 (killer first control). A little worried about an exceptionally fast spilt time at 21 (everyone else did around 25sec to 30sec while I did 19sec, dont have map so not sure what I did :s) had equal first fastest finish time of 9 sec. | ||
Thursday Apr 12 | ||
| Running (Glenelg Foreshore) 30:00 [2] 5.29 km (5:40 / km) | |
| ahr:159 max:179 shoes: Asics GT-2110 | ||
| Easy run with boys to loosen legs for tomorrow's sprint. Glenelg was very nice. | ||
Wednesday Apr 11 | ||
| Note | |
| (rest day) | ||
| 45min of temperature conditioning while stuck in the hotel lift with Ryan and Patrick. Missed Mcleods D. Thankgod for snake and canal control! | ||
Tuesday Apr 10 | ||
| Note | |
| slept:12.0 (rest day) | ||
| Slept in til 11am at Conrads with AC going full blast. Was still hot outside. Checked in to the apparently "nice" hotel called The Ambassadors in center of Adelaide. Slept most of the afternoon and evening. While the "palace" was definitely nice for camping sleeping in a bed was goood! | ||
Monday Apr 9 | ||
| Orienteering race (Easter Day 3 / NOL 4) 48:42 [5] **** 5.01 km (9:43 / km) +252m 7:46 / km | |
| ahr:180 max:198 spiked:12/14c shoes: Asics GT-2110 | ||
| Worlds End South. W21AS. Another late start had me worried today as it was already boiling at 9am.. do not handle the heat well at all. Plan was to start off slow, have a clean run and try not die of heat exhaustion. Found 1 - 11 fine but was reduced to walking pace from 8 onwards (like the last few days the only drinks control was way too early in the course) was that close to DNFing but the only thing stopping me was that completing the course would take just as long as walking back.. so walked from about 8 onwards (from the splits it looks like everyone else did the same). Was able to jog again for last few controls. Blister didnt hurt at all, wore sneakers again and wasnt really running hard enough to cause problems. Finished 3rd overall... really disappointed with result, knew I could have done so much better in different conditions. Very pleased to be leaving dusty Burra. | ||
Sunday Apr 8 | ||
| Orienteering race (Easter Day 2 / NOL 3) 49:59 [5] **** 6.04 km (8:17 / km) +269m 6:46 / km | |
| ahr:179 max:195 spiked:10/11c shoes: Asics GT-2110 | ||
| Twigham. W21AS. Blister was quite sore and tender so put heaps of 2nd skin and padding on it. Went for short run in O shoes and it was still really sore, changed into asics which felt better. Late start so was quite hot when I was running. Overall I was probably too slow and careful. No really big mistakes, just taking too long decide route choices and too many bearings not looking at the ground enough. Got to 6 before blister kicked in, going up hill was really painful. fairly disappointed with run and fitness at this stage and so annoyed at blister! 3rd by 28sec :( | ||
Saturday Apr 7 | ||
| Orienteering race (Easter Day 1 / NOL 2) 53:20 [5] *** 6.34 km (8:25 / km) +256m 7:00 / km | |
| ahr:177 max:197 spiked:11/14c shoes: VJ Integrator - Silver | ||
| Twigham: W21AS. Was verbally abused by one of the very rude SA starting officials for not having my number at the start (which was easily fixed by the other very nice starting official that wasnt on a power trip!) Was so mad and annoyed at rude lady that it took me the first five controls to get refocused. Made stupid mistakes at 4 and 7, both times was to high. Also mucked up 8 wherr I was too low. Had to slow right down for last few ks, ankle brace was giving me a painful blister on my L heel... Very bad start to the week. 2nd by 5 sec :( | ||
Friday Apr 6 | ||
| Event: Australian Easter Orienteering Carnival | ||
| Orienteering race (Easter Prologue/ NOL 1) 20:15 [5] **** 3.15 km (6:26 / km) +67m 5:49 / km | |
| ahr:184 max:196 spiked:14/15c shoes: VJ Integrator - Silver | ||
| Worlds End. First elite race, was a bit nervous and slow at the start, was just getting into the race when I was distracted at the spectator control (6) and left for 7 in the wrong direction.. couldnt work out what I did, must have been a bad bearing or something but found myself on the wrong side of a small hill, totally fluked finding the control just ran to an area that a group of runners had just left and there it was.. fastest time on that leg 17sec I took 2.28 but was lucky it wasnt more than that cause I had no idea where I was! Was 23rd out of 27th so happy that I didnt finish last. | ||
Thursday Apr 5 | ||
| Note | |
| (rest day) | ||
| Travelling to Adelaide | ||
Wednesday Apr 4 | ||
| Note | |
| (rest day) | ||
Tuesday Apr 3 | ||
| Swimming (Oceana Pool) 45:00 [2] 1.7 km (26:28 / km) | |
| slept:7.5 | ||
| Evening swim after one of thoes annoying bad days. Felt really good, bit tired in the legs though, think I will give tomorrows run a miss. | ||
Monday Apr 2 | ||
| Running hills (Rosny Hill 30sec reps x8) 12:00 [4] 2.24 km (5:21 / km) +63m 4:42 / km | |
| ahr:165 max:185 shoes: Asics GT-2110 | ||
| Didnt have time for warm up so legs a bit sluggish and cold. Wasnt quite making the same dist. I dont think but it was pretty close.. Feeling stronger running. | ||
| Running intervals (Rosny Grass Track) 15:00 [4] 2.85 km (5:16 / km) | |
| ahr:156 max:185 shoes: VJ Integrator - Silver | ||
| 4 x 400, in new O shoes (not very flexible, need to loosen them up a bit). Mucked up the times by pressing the wrong button but they were:
1. 1.33min / 405.06m 2. 2.48min / 437.99m 3. 1.25min / 370.83m 4. 1.35min / 419.13m | ||
| Running warm up/down (Recovery & CD for Hills a) 12:00 [1] 1.45 km (8:17 / km) | |
| shoes: Asics GT-2110 | ||
| Recovery and cool down | ||
Sunday Apr 1 | ||
| Note | |
| (rest day) | ||
| Not feeling the greatest today so decided sleeping was more important than running | ||