Saturday Mar 31 |
 | Orienteering (5 Mile - Compass work) 32:34 [3] 4.03 km (8:05 / km) | |
| ahr:149 max:171 slept:6.5 shoes: VJ Integrator - Silver |
| First run after two days off... Feeling heaps better. Was only short and low intensity but have been working last 4 days so legs are pretty tired. Felt good running, new shoes also seem ok. Have been trying out mum's pressure socks from hospital that prevent blood clots... work a treat on aching muscles! |
Friday Mar 30 |
| Note | |
| (rest day) |
| Had another day off still feeling tired |
Thursday Mar 29 |
| Note | |
| slept:7.5 (rest day) |
| Feeling better today |
Wednesday Mar 28 |
| Running (Ridgeway) 46:00 [3] * 6.5 km (7:05 / km) +300m 5:45 / km | |
| ahr:151 max:175 slept:8.0 shoes: Asics GT-2110 |
| Was mean to be a long run today... but turned into a slow jog/ walk.. had no engery or motivation, managed to run the old course on the map i had and then a very slow jog around the dams but I had to walk up the hills. Think I might have over done it seeing the last 3 days have been pretty hard.. so rest day tomorrow I think :( First really bad run on AP record so far. |
Tuesday Mar 27 |
| Running (Tour) 48:49 [4] * 6.66 km (7:20 / km) +330m 5:52 / km | |
| ahr:166 max:186 slept:8.0 weight:62kg shoes: Asics GT-2110 |
| First tour with the boys, I made a few modifications to the course so I could keep up... was tough but probably what I need at the moment. Legs were terrible on the hills (probably cause of yesterday) but recovered pretty quickly which was good. Winter season of the tour should be good, I like the idea of girl shortcuts so I only come last by a little bit! |
Monday Mar 26 |
| Running warm up/down (Warm up/Cool down/Recover) 32:18 [2] 5.1 km (6:20 / km) | |
| ahr:150 max:160 slept:8.0 shoes: Asics GT-2110 |
| Warm up = 5.10min
Recovery hills = 10min
Recovery 400s = 10min (walk 100m, jog 300m)
Cool down = 7.08min |
| Running hills (30 sec Hill reps) 5:00 [5] 1.27 km (3:56 / km) +73m 3:03 / km | |
| ahr:165 max:181 shoes: Asics GT-2110 |
| 10 x 30sec hill reps on Rosny Hill... thought this would be easy, couldnt be more wrong... Because its only 30 sec the idea was to increase effort but I found getting back to start in 1min recovery time was tricky, ended up having to continue running the whole time just to make it back in time to start. Was a hard, quick session, was happy at the end. |
| Running intervals (400's on Rosny Grass Trac) 7:06 [4] 2.07 km (3:26 / km) | |
| ahr:154 max:179 shoes: Asics GT-2110 |
| 5 x 400's after hills, Track is not actually 400m ( extra few metres included) , distance is varying in each rep which is interesting but I did run outside of the lane a few times so that might have something to do with it.
Times/ Dist. =
1. 1.39/ 414.87m
2. 1.40/ 419.02m
3. 1.44/ 418.86
4. 1.43/ 408.53
5. 1.40/ 409.44
Felt ok for this, legs didnt really get tired, but seemed to be out of breath for most of it (think my cardio needs a bit of work, will try and include a bit more speed work in next training plan). Was fairly tired after two hard sessions so am giving powerflex a miss til thursday. |
Sunday Mar 25 |
| Orienteering race (Sandstone V. TOS 2) 51:46 [4] *** 7.07 km (7:19 / km) +200m 6:25 / km | |
| ahr:176 max:191 spiked:15/18c slept:9.0 shoes: VJ Integrator |
| TOS 2 - Was a good course, lots of controls and set in good running area. Was probably a little easy as you could see most controls from a distance which made it a bit of a cross country race instead. Winning time was in the 40's so was a bit off the pace, one stupid error at 10 cost me at least 1 min. Tried an energy drink (V) before run, worked very well in motivating me at the start but felt anxious and my heart was really fluttery for the rest of the race which made it hard to focus on navigating, good thing it was easy! Might have another try at flat coke before easter. Feeling stronger running but still not satisfied with fitness level. NB. didnt wear anything on ankles, resulted in no foot pain but was a bit unstable. Blister on toe has finially gone!
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| Running warm up/down 10:00 [1] 1.51 km (6:37 / km) | |
| ahr:150 max:160 shoes: VJ Integrator |
| 6 min warm up
4 min cool down |
Saturday Mar 24 |
| Note | |
| (rest day) |
| |
| |
| C • hurry up 3 |
Friday Mar 23 |
| Swimming (Oceana Pool 25m) 1:00:00 [3] 2.2 km (27:16 / km) | |
| |
| Swim after work... was hot day so swim was quite nice but was really lacking energy.. so struggled a bit. Haven't swam the last few weeks and was really feeling it in my arms.
Swim = 1.6km (Free, breast, Kickb. and poolb.)
Pool Running = .6km
Treated my self to 10mins in the spa after :) |
Thursday Mar 22 |
| Orienteering race (CC - Knocklofty) 26:57 [3] ** 4.11 km (6:33 / km) +150m 5:33 / km | |
| ahr:166 max:184 spiked:8/10c slept:7.5 shoes: Asics GT-2110 |
| Warm weather this arvo but was a bit cooler in the mountainous region of the knock - loft. Slow start again.. will have to work on that... was blind at number three and lost 30sec - 1min, also mucked around at 4 waiting to see what route stinky took. Running felt good, slow up hill but finially feeling like the last month is paying off. Blister on big toe is not going away :( |
| Running warm up/down (Cool Down) 10:00 [1] 1.04 km (9:37 / km) | |
| ahr:148 max:166 shoes: Asics GT-2110 |
| Cool down run with ryanie |
Wednesday Mar 21 |
| Running long (Pipeline) 1:05:00 [3] 11.84 km (5:29 / km) +200m 5:04 / km | |
| ahr:156 max:172 rhr:64 shoes: Asics GT-2110 |
| Long Run - great weather.. was nice and cool up on the mountain. Slow start but felt good once I got going, had the virtual trainer on so that kept me at the speed I wanted. Ran strongly on the way back but think thats cause its down hill :) Had three quick stops for both knees (half way point and two more going back) Just did quad stretch each time they started hurting and that seemed to work ok... I think its getting better. 70mins next long run. Was a bit of a piglet today so I think I will only have like a grape and water tomorrow :( |
| Running warm up/down (before and after) 10:00 [1] 1.27 km (7:52 / km) | |
| ahr:140 max:155 slept:8.5 shoes: Asics GT-2110 |
| Warmup / Cooldown = 5 mins before and after |
Tuesday Mar 20 |
| Running (Fiddlers) 26:46 [4] 5 km (5:21 / km) +168m 4:35 / km | |
| ahr:172 max:182 slept:7.5 shoes: Asics GT-2110 |
| Ran fiddlers after uni.. was very disappointed with time when I finished but now that I think about it, it probably wasnt too bad because: I was pretty tired from yesterday, drank too much water on the way there, and was probably a bit too conservative on the hills, was also distracted and couldnt focus on what I was doing... SO no wonder I didnt do very well! Just checked last run (28.08, AHR 165 and MHR 181) so thats an ok improvement, max heart rate is interesting however.... |
| |
| C • excuses, excuses 4 |
| Running warm up/down (Before and After Fiddlers) 10:00 [1] 1.04 km (9:37 / km) | |
| ahr:140 max:158 shoes: Asics GT-2110 |
| Warm Up and Cool Down jogging around carpark etc. |
Monday Mar 19 |
| Running hills (Rosny Hill - 1 min) 10:00 [4] 2.15 km (4:39 / km) +175m 3:18 / km | |
| ahr:151 max:185 slept:8.5 weight:61.5kg shoes: Asics GT-2110 |
| Hill session - 10 x 1 min reps, was able to get past the tree line everytime which was good. Didnt really push it hard until the last few as I wanted to complete the full 10 reps ( next week will only increase intensity and not rep no. ) |
| Running warm up/down (WU/CD/Rest between reps) 40:00 [1] 5.6 km (7:09 / km) | |
| shoes: Asics GT-2110 |
| Warm up = 10min around the oval
Rest between reps = 2 min
Cool Down = 10 min around the oval |
| Gym Session (Powerflex) 1:00:00 [5] | |
| shoes: Asics GT-2110 |
| Powerflex 19 - killer class... made up of bottom halves.. will keep same weights for thursday.. Legs 5k, Triceps 2x1.1, back 3x2.3, chest 1.1, shoulders 1.1. |
Sunday Mar 18 |
| Orienteering race (Johnny Macs - Local) 36:41 [4] ** 4.55 km (8:04 / km) +100m 7:16 / km | |
| ahr:164 max:183 spiked:2/5c slept:8.0 shoes: VJ Integrator |
| Local event - medium (got there too late for the long - Ryans fault) 5 controls, very rocky ground but at least it was reasonably clear to run through. Pretty boring course but at least got to practice bearings a bit more... was very unmotivated and tired so mucked up most of the controls.. will need to improve before next week. Havent wore ankle braces last two runs, no blisters and ankles havent been too bad but I think will need some support eventually. |
| Running warm up/down (Before and After) 8:19 [1] 0.8 km (10:24 / km) | |
| shoes: VJ Integrator |
| WU - 5min
WD - 3.19min |
Saturday Mar 17 |
| Orienteering (Terrain Run - 5 Mile) 30:00 [3] * 4.47 km (6:43 / km) | |
| ahr:165 max:180 slept:6.5 shoes: VJ Integrator |
| Worked 8 hrs then went for my first terrain run with Ryan.. Thought I would be tired.. but actually felt quite strong, probably due to rest day yesterday. Also did Ryan's compass exercise which is good, definitely found some new things to work on before easter, thanks again stinky :) |
Friday Mar 16 |
| Note | |
| slept:6.5 (rest day) |
| Tired |
Thursday Mar 15 |
| Gym Session (Powerflex) 1:00:00 [5] | |
| slept:8.0 shoes: Asics GT-2110 |
| Last Powerflex for this roster, new one out next week. Must be getting stronger because I got through the tricep track ok. Didnt increase from last time.. will wait and see what the new one is like before I try and increase any more weights. |
| |
| C • hey, i see you have GT2110s...... 4 |
| Orienteering race (CChallenge - Knocklofty) 26:31 [4] * 4.28 km (6:12 / km) +184m 5:06 / km | |
| ahr:172 max:190 spiked:8/8c slept:8.0 shoes: Asics GT-2110 |
| CC - Pretty average course but got to run a few more hills so definitely making up for missed hills session. Legs were very heavy at the start but seemed to loosen up as I got going. Need to work on down hill speed. |
| Running warm up/down 12:00 [1] 1.23 km (9:45 / km) +100m 6:56 / km | |
| ahr:130 shoes: Asics GT-2110 |
| Warm up and Cool down with Ryan, to and from the car that was parked further down the street. |
Wednesday Mar 14 |
| Beach Running long (Howrah and Bellerive Beac) 1:00:00 [4] 10.47 km (5:44 / km) +213m 5:12 / km | |
| ahr:166 max:187 slept:10.0 shoes: Asics GT-2110 |
| Long Run.. From home ran both beaches and then up to nankoor st and around to home the long way to make it a 1 hr run. Must be improving as I made it alot further than my last 50 min run.. Experimented with knee problem, ran without orthotics but the pain still kicked in around 45 mins (stopped to stretch it out) but it wasnt nearly as bad as usual.. not convinced that its the orthotics causing problems so will continue to search for a solution :) Last 10 mins of run was nearly all up hill so I guess that will make up for this weeks missed hill session. |
| Strength & Conditioning (Fitball - Abs/Back) 45:00 [1] | |
| |
| Thought I better start some core work before I hurt myself... will try and fit this in to training at least twice a week.. |
Tuesday Mar 13 |
| Note | |
| slept:8.0 weight:62kg (rest day) |
| Was meant to do fiddlers today but had bad headache and generally feeling tired after weekend... |
Monday Mar 12 |
| Orienteering race (Day 3 - EC3D - Middle dis) 54:04 [2] **** 3.52 km (15:22 / km) +222m 11:41 / km | |
| ahr:133 max:151 shoes: VJ Integrator |
| Today worse than last two days put together.. Blisters still a bit tender so applied blister protection stuff to them and taped ankles instead of wearing ankle braces and that seemed to work for the first 100m before they started hurting again. 1st control was in very deatiled rock and spent 16min looking for it but gave up and went to number two. By then R foot was really bad (rubbing on my toes, arch and heels) so walked to 3,4 and 5 before heading up to the road and walking back to finish in my socks. First DNF for the year... Not a great weekend... may have to think about changing my shoes or something over next few weeks. |
Sunday Mar 11 |
| Orienteering race (Day 2 - EC3D - Long Dista) 1:35:54 [4] **** 9.45 km (10:09 / km) +368m 8:30 / km | |
| ahr:175 max:188 spiked:10/15c shoes: VJ Integrator |
| Long Distance @ Littlechilds Creek. Was set in two loops. 1st loop was awesome, had a great run but half way through second loop heels started to get blisters so had to stop and remove ankle braces, which didnt help, so ended up walking the rest. Was pretty disapointed seeing I had such a good start, also didnt bother much with navigating at the end so screwed up the last couple of controls, was already pissed off so wasnt too bothered by this. Was good course setting |
Saturday Mar 10 |
| Orienteering race (Day 1 East Coast 3Days -) 44:46 [4] *** 4.53 km (9:53 / km) +200m 8:06 / km | |
| ahr:173 max:186 shoes: VJ Integrator |
| Jason's Task - Course 2. Really overgrown in places.. could barely run through the thick stuff and matters werent helped by unmarked tracks. Had quite bad run, dehydrated and hadnt eaten enough during the day. 1 control in the wrong place. |
| Running warm up/down (After Sprint Race) 4:21 [1] 0.59 km (7:22 / km) | |
| shoes: VJ Integrator |
| Went for short run with boys for cool down |
Friday Mar 9 |
| Note | |
| (rest day) |
| Work then travelling to Binalong Bay |
Thursday Mar 8 |
| Orienteering race (CChallenge - Domain) 27:31 [3] ** 4.48 km (6:09 / km) +176m 5:08 / km | |
| ahr:158 max:181 shoes: Asics GT-2110 |
| Felt ok, bit tired though |
| Running warm up/down (Cool down after CC) 16:08 [1] 1.78 km (9:04 / km) +63m 7:42 / km | |
| ahr:126 max:151 shoes: Asics GT-2110 |
| Picked up controls with Ryan.. includes a bit of standing around and stretching. |
Wednesday Mar 7 |
| Running long (Howrah Beach and Tranmere) 1:00:00 [3] 10.34 km (5:48 / km) +253m 5:10 / km | |
| ahr:157 max:182 slept:8.5 shoes: Asics GT-2110 |
| Long Run day - Went about midday, was good weather and no wind. Getting a bit tired from training more than usual so might take it a bit easier the next few days.. Right knee pain kicked in at about 41mins so I stopped to stretch it out and the pain went for about another 10mins before it started to hurt again. L knee wasnt too bad at all. Might hold off on physio til after this weekend. |
| |
| C • good run... yes I would be tak... 1 |
Tuesday Mar 6 |
| Gym Session (Powerflex) 1:00:00 [5] | |
| slept:8.5 shoes: Asics GT-2110 |
| 9:15 class at the gym.. was totally packed so only weights that were left were too heavy or too light. Managed to make up some combinations that equalled last class but arms were very tired and sore at the end. New powerflex starts next week. |
| Running (Rosny - Foreshore path) 20:40 [2] 3.53 km (5:51 / km) +130m 4:57 / km | |
| ahr:150 max:172 shoes: Asics GT-2110 |
| Just did short easy run this afternoon to break up all the intensive work and stretch muscles out. Felt pretty good. |
| Running warm up/down 5:00 [1] 0.66 km (7:35 / km) | |
| shoes: Asics GT-2110 |
| Warm down after run. Probably didnt need it but had nothing else to do.. |
Monday Mar 5 |
| Spinning (Oceana Gym) 45:00 [5] | |
| slept:7.5 weight:62kg shoes: Asics GT-2110 |
| 10:30am class.. was feeling a little sleepy and tired from yesterday but did ok. Still really hard and was feeling dizzy towards the end so i took the last two tracks a bit easier than normal. |
| Running hills (Rosny Hill) 8:00 [5] 1.71 km (4:41 / km) +152m 3:14 / km | |
| ahr:160 max:183 shoes: Asics GT-2110 |
| Hills session in afternoon... realised that I have two hard interval session in one day so will change next weeks plan to avoid this again! Was pretty tired from this morning but managed 8 x 1min reps ok. Legs were pretty tired but sort of expected that. Had a powerade after spin this morning seemed to help as I didnt get a head ache at all like I usually do when I just drink water. Knees were fine. |
| Running warm up/down (During and After hills) 31:00 [1] 3.38 km (9:10 / km) | |
| shoes: Asics GT-2110 |
| Warm up and Cool down around the grass athletics track. There is a bit of walking and standing around counted in that time but i couldnt be bothered figuring it out... also want to beat Ryan in training time, even if it is by cheating ;) |
Sunday Mar 4 |
| Running long (Pipeline Track) 58:00 [3] 10.64 km (5:27 / km) +200m 4:59 / km | |
| ahr:163 max:179 rhr:68 slept:9.5 shoes: Asics GT-2110 |
| Long run with Ryan at Pipeline. He stayed for first 10minutes then ran off and caught me up about 15mins from the end. Knees were really bad by about 45mins, had to stop and stretch them out quickly (might need to make physio app.) Right knee started first under the kneecap and then left a bit later - wasnt the same pain as the right though. Wasnt motivated at all in the beginning but gradually got into a rythym before knees started killing me! Was happy with effort in the end. |
| Running warm up/down (Pipeline) 9:00 [1] 1.3 km (6:55 / km) | |
| shoes: Asics GT-2110 |
| Warm up and down from the hut next to bridge. |
Saturday Mar 3 |
| Note | |
| rhr:58 slept:6.5 (rest day) |
| Work - 8hrs not as busy as yesterday |
Friday Mar 2 |
| Swimming (Oceana Pool) 55:00 [3] 2 km (27:30 / km) | |
| slept:6.5 |
| Worked 8hrs, very busy. Went to pool at about 6:30pm (same time as last week) nice and quiet. Changed my session a bit from last week to make it more interesting = 200m Freestyle, kickboard, breastroke, poolbouy, pool running = 1km, did this twice, was really good with only about 30 sec break between each rep. Pool running was actually quite hard (no pool belt as pool pretty shallow and Ryan has it anyway!) |
Thursday Mar 1 |
| Running (Fiddlers - Domain) 28:08 [3] 5 km (5:38 / km) +168m 4:49 / km | |
| ahr:165 max:181 slept:7.5 shoes: Asics GT-2110 |
| Did the fiddlers loop in the rain after uni with Ryan. His ankle still sore so we ran at my pace... Should have pushed it alot harder as I wasnt puffed at all at the end and still felt pretty good. Was a little slow up the hills as legs were pretty sore. Wet ground didnt help matters. |
| Running warm up/down 6:40 [1] 1.08 km (6:10 / km) | |
| shoes: Asics GT-2110 |
| Warmdown along walking path at domain after run. |