Training Archive: 3mIn the 31 days ending 2008-05-31:
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| 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 | T | W | H | F | S | |||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Note | |
| (sick) | ||
| Woke up with the beginning of a cold.. sore throat, blocked nose... not going to risk making it worse. Hoping it will go away tomorrow if I get an early night. | ||
Friday May 30 | ||
| Swimming (Oceana Pool) 25:00 [3] 1 km (25:00 / km) | |
| After work. Muscles were stiff and sore from yesterday so used this session as recovery. Just did usual 1km program. Felt nice, wish I could have gone for longer but the pool was closing. Too tired to do strength stuff. | ||
Thursday May 29 | ||
| Powerflex (Oceana Pfx 23) 1:00:00 [4] | |
| slept:9.0 shoes: Asics Kayano 14 | ||
| Had a few sore and niggly spots today. The main being the top of my left foot, especailly when I flex my toes, so gave running a miss. Didnt feel very energtic today, felt flat in this session and really struggled with the weights - mainly L side. Was also really tight in the biceps and forearms, am guessing this is from touch last night?
Refer to last Pfx for weights for next time, couldnt remember what I was meant to be doing so I just made my weights up.. they were all managable so I guess I got them right. | ||
| Gym Session (Spin Bikes) 15:00 [3] 5.1 km (2:56 / km) | |
| shoes: Asics Kayano 14 | ||
| After weights... to try and loosen up my tight legs muscles before tomorrows run. New shoes are awesome! Didnt realise just how bad my old ones were until I compared the difference, cant wait to see how they feel running tomorrow, although I really dont want to get them muddy and sandy from the beach. | ||
| Strength & Conditioning (Ankle + Wobbly) 20:00 [1] | |
| Ankle - 5min
Wobbly - 15min | ||
Wednesday May 28 | ||
| Running intervals (Howrah Bike and Beach) 6:00 [5] 1.45 km (4:09 / km) | |
| ahr:165 max:189 slept:7.0 shoes: Asics GT-2110 | ||
| Morning Intervals - Along Howrah Bike path and back along the beach. Felt good, tried to take it easy but kept finding myself pushing as hard as I could, especailly towards the end. Getting new shoes tomorrow, hopefully will help with the few niggles I am feeling now.
119, 119, 119, 117, 117, 107(Had to walk over the rocks), 129, 116(Walking back over rocks) 123, 123, 132, 127 7th May intervals: 114, 110,108, 113, 112, 111, 110, 110, 107, 108, 108, 110m (windy day) | ||
| Running warm up/down (WarmU/ Recoveries/ CoolD) 32:00 [3] 5 km (6:24 / km) +100m 5:49 / km | |
| shoes: Asics GT-2110 | ||
| To the Bike Path - 8min, 1.4km
Recoveries between reps - 12min, 1.91km Back Home via the Bluff - 12min, 1.68 No real cool down as it was all up hill to home. Felt good on Beepbo even after the intervals :) | ||
| Touch (vs. Lauderdale) 40:00 [4] | |
| shoes: Asics GEL LETHAL ELITE II | ||
| We won 5 - 3. Lauderdale were a bunch of old dickheads and some poor young guys who had a WANKER for a coach and one fat ugly bitch (who was hopeless at the game by the way) who thought she could mouth off at me!? Have never lost my temper this much in touch before. Determined to beat this team into the ground next time to put them in their rightful place. Loved the fact that even the umpires hated them! | ||
| Strength & Conditioning (Ankle) 5:00 [1] | |
Tuesday May 27 | ||
| Spinning tempo (Oceana - Rev Class) 55:00 [5] 19 km (2:54 / km) | |
| slept:9.0 shoes: Asics GT-2110 | ||
| 5pm spin... its official, have to get to this class just after 430pm to ensure a bike, watched about 3 people miss out and they got there with 15 - 10 mins to spare! Kellie - Ann was instructor tonite, had a headache from work today and her voice just made it worse! I liked gemmas class better.. music still sucks in both. Worked hard even tho I told myself I could take it easy as I wasnt feeling so great. Did my sprints on level 9?! got up to 23 on the hill climbing! Am going to make sure I try a different bike next time to check this out and make sure my bike hasnt been tampered with! | ||
| C • Winter Challenge 08!!!! 6 | ||
| Gym Session (Abs Class) 15:00 [3] | |
| Mostly on the fitball.. was tough and hurt my lower back a bit, not sure if thats a good thing either. Also like gemmas Abs classes better. | ||
| Strength & Conditioning (Ankle + Wobbly) 15:00 [1] | |
| Ankle (both sides) 5min
Wobbly 10min | ||
Monday May 26 | ||
| Running hills (Rosny) 8:00 [4] 1.72 km (4:39 / km) | |
| ahr:160 shoes: Brooks T4 Racer | ||
| 8 x 1min hills up Rosny College hill, with 2min recovery. Felt so much stronger than last time. Legs felt good and it was only cardio stopping me from pushing harder. Could have worked the first couple a little harder, but happy with my gradual increase. Have to share the hill with the gay athletics people, biggest bunch of pansies ever!!
200, 212, 213, 214, 217, 220, 225, 222 - This week 224, 213, 212, 203, 206, 213, 203, 226 - Mon 28th April 191, 207, 209, 214, 217, 217, 215, 212 - Mon 21st April Am happy with improvement, will move up to 9 reps next week. | ||
| Running warm up/down (WarmU/ Recoveries/ CoolD) 43:00 [2] 4.1 km (10:29 / km) | |
| ahr:130 max:154 shoes: Brooks T4 Racer | ||
| Warm up - 7mins
Recoveries - 16mins Cool Down - 20mins (includes stretching) | ||
Sunday May 25 | ||
| Note | |
| slept:8.0 (rest day) | ||
| 6th day at work this week and it was a nice 9 hr shift at Norman and Dann.. was my first time managing so I needed all my strength just to stay awake all day. Ate quite alot of chocolate, so may need a big training day tomorrow to work it off! | ||
Saturday May 24 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Work at Banjos.. too tired for training.. was v. busy so I got a good enough work out making the coffeees | ||
Friday May 23 | ||
| Beach Running (Howrah Beach) 40:41 [4] 7.11 km (5:43 / km) +100m 5:21 / km | |
| ahr:164 max:209 slept:6.5 shoes: Asics GT-2110 | ||
| Morning run before work. It was a little fresh so I tried out my new neck gaiter :) it was cool, so much better than a scarf. Was feeling good this morning and while I tried to just keep running at a moderate to easy pace, my legs wanted to push and go faster than usual... this weird leg behaviour! 209 Max HR is interesting.. did have some sharp pains in my chest region towards the end but I thought that was just a muscle between the ribs things going on...just checked Garmin graph and the 209 hr was 3.48mins into the run and I was about half way down Wentworth street? I cant remember anything that happened to make my hr go that high, maybe it was Garry Garmin playing tricks.
Running up beepo is getting easier every time I do it! I wanst even that out of breath at the top. Ran from home via bluff to the end of Howrah B. and back the same way, up past home to make up 7km, for a slightly longer run seeing I started work later. | ||
| C • tricks 1 | ||
Thursday May 22 | ||
| Note | |
| slept:9.0 (rest day) | ||
| Wasnt meant to be a rest day... but car issues is making it very difficult to get to the gym. Dont mind too much as I was planning on easy training as I have 6 long days at work this week. | ||
Wednesday May 21 | ||
| Beach Running (Bellerive Beach) 31:40 [3] 5.5 km (5:45 / km) +60m 5:28 / km | |
| ahr:150 max:184 slept:7.0 shoes: Asics GT-2110 | ||
| Morning run before work, was so cold I needed a scarf, I think winter has arrived! Besides a few little niggles (both ankles are sore? I may have strained them on the weekend?) I felt quite good. Have noticed a speed increase and feel quite strong running up Beepbo now which is great.
Ran from home down along Victoria Esp. and then on to Bellerive beach and then back home via the bluff. Needed to have a shorter run today so thats the reason for Bellerive run. Going to try and limit the running I do until I get the new shoes, I think my old ones are causing some of the niggle problems. | ||
| Touch (vs. Dronks) 40:00 [4] | |
| shoes: Asics GEL LETHAL ELITE II | ||
| Late night game... it was freezing! Didnt stay cold for long as these guys were young and fast so it was pretty tough. Ended up a draw 4-4 in the end but I think we should have won, well we were winning with a 2 try lead for awhile but then half the team went to sleep for a bit and the opposition caught up again (I was on the bench for all that of course!). I set up a nice try at the end which was good and also confused everyone on the field with my fantastic tagging skills, it ended up getting us a turnover in our favour! | ||
Tuesday May 20 | ||
| Spinning tempo (Oceana) 1:00:00 [4] 21.6 km (2:47 / km) | |
| slept:7.5 weight:65kg | ||
| 5pm Spin class... got there at about 4.40pm just so I could get a bike! and warmed up. Had massive headache all afternoon but after a triamsu latte from gloria jeans and some nurofen I was feeling much better. Worked really hard through this class pretty much reaching my max on all tracks which is good. Nice and sweaty by the end. | ||
| Gym Session (Abs Class) 10:00 [2] | |
| After spin... Gemma was running out of time, but we did the usual prone brace and some other core braces with weights, also did some lower back work. | ||
| Gym Session warm up/down (Treadmil) 10:00 [2] | |
| shoes: Asics GT-2110 | ||
| Mum hadnt arrived to pick me up yet so just did easy 10min on the treadmil to get rid of the lactic in the legs from spin. | ||
Monday May 19 | ||
| Note | |
| (rest day) | ||
| Full day at school today, doing relief in Kinder... so after weekend of Orienteering and work today I decided that I needed a rest. Grey car has blown up again! So may be with out a car for quite some time. | ||
| C • kinder 3 | ||
Sunday May 18 | ||
| Orienteering race (NOL - Long) 1:52:44 [3] *** 10.56 km (10:41 / km) +360m 9:07 / km | |
| spiked:11/15c slept:8.0 shoes: Salomon XA Pro | ||
| Mt Pearson - Long Distance.
Knew this would be tough so started with my usual just try and finish it attitude. Screwed up 1 and 2 enough to lose me about 8 min.. wasnt focused at the start. After that settled down and just tried to concerntrate. First half was all up hill, almost to the summit of Mt Pearson! And then it was a really nice cruise back down to the finish. Apart from 1 and 2 and being a bit high on some controls the rest of the course was good. Took a very bad direction out five because i was distracted by all these people coming into the control and found the continous hills draining. Had some problems with route choice decision again but this time I ended up taking the right ones... probably lost a bit of time deciding which way to go tho. Hated being first start in elites as everyone that passed me made me feel a bit more slow. Just dont have the fitness for Long dist. yet, but without first two mistakes my result would have been alot better. Creek crossing at the end was interesting.. was at the back of a pack, saw people disappear into the green and then heard some laughing and yells.. so knew something interesting was coming up, turned out to be a neck deep, ice cold river, which actually required a bit of swimming. Fun, but hard to run afterwards. Happy with parts of the race. | ||
Saturday May 17 | ||
| Event: Sun Coast Classic & WOC Selection Trials | ||
| Orienteering race (NOL - Sprint) 28:19 [3] *** 2.3 km (12:19 / km) +85m 10:23 / km | |
| shoes: VJ Integrator - Silver | ||
| Little Childs Creek, Morning Race -
Going down with the Dubbo Sprint this year as the worst race ever! Started with me leaving most of my o gear back at the shack with only about 20mins before my start. Managed to get a sportident from Paul, a bad fitting thumb compass from Nick, a pair of long socks from Louis and lot of typical Ryan commets from Ryan. Feeling incredibly anxious and rushed at the start meant that it was going to be a shocker.... and it was. Slow to 1 and 2, screwed up 3 very badly and was caught by about three people! 4 to 9 were ok, just a little messy in the circle. Nicks thumb compass was sewen together and it was too big for my thumb so it kept slipping off, this contributed to my bad direction out of nine which meant I ran to 14 thinking it was 10, slowly worked out what was going on but then freaked out when I realised 10 was a spectator control and there was a crowd of people watching me run around like a loser! Tried to refocus and managed to keep it together for the last loop. Finished feeling just like I did at Dubbo this year... | ||
| Orienteering race (NOL - Middle) 45:47 [5] *** 5.26 km (8:42 / km) +115m 7:51 / km | |
| spiked:13/14c slept:8.0 shoes: VJ Integrator - Silver | ||
| Little Childs Creek, Afternoon Race -
After a trip to Banjos and the shack to get my stuff I was determined to improve on this mornings performance. Started well, careful to 1 and then picked up the pace. Got to 4 and started to get that 'god I am running well confidence' which can only lead to one thing... you fuck up. Didnt pay attention when exiting 4 and just started running over the hill, was a little concerned but thought I will hit the marsh and work it out then. Had decided on a straight line route choice (the best route in the end) but got a bit lost and panicked so headed out of the marsh and took the wide option, couple of minutes lost there trying to work all of that out. Realised that I had taken a shit choice so headed to a nearby track that would take me exactly where I wanted to be but with a fair bit of extra dist. So after three route choice changes I had lost a fair chunk of time. I hadnt seen anyone in ages but was nicely suprised to find a small pack at 5, stayed with them to the end which is something I never do, made me run really hard but I navigated well besides a few small misses in the circle. Finally finished an elite race without any injuries, sicknesses or other preventable problems! Broke the rules and checked the results - Ended up mid field which was great, but I know I can do better than that, however it certainly was better than my usual last or second last placing. | ||
| Running warm up/down (Cool Down) 10:00 [1] | |
Friday May 16 | ||
| Note | |
| (rest day) | ||
| Work and then packing and then travelling to St Helens... no time for swim or run. | ||
Thursday May 15 | ||
| Running 50:00 [3] | |
| Running (Fiddlers) 28:16 [3] 5 km (5:39 / km) +40m 5:26 / km | |
| ahr:161 max:180 shoes: Asics GT-2110 | ||
| Did Fiddlers today instead of my long run as have big weekend of O ahead of me. Also wanted to see how I am going fitness wise and start a monthly time trial thing going. Didnt push much, just enjoyed the run and nice day. Felt quite good besides bad shoes and having to keep down the sushi and coffee I had just eaten! Not suprised by time... but know I can do alot better! | ||
| Running warm up/down (Cool Down) 7:00 [2] | |
| shoes: Asics GT-2110 | ||
| After fiddlers.. | ||
| Beach Running (Howrah Beach) 23:00 [2] 3.8 km (6:03 / km) | |
| shoes: Asics GT-2110 | ||
| Went with Ryan for a easy run on Howrah Beach so that he could remember what running was like. It was pretty much dark but managed to stay out of the water and keep upright so happy with that. Treated this as abit of a extra cool down for fiddlers. | ||
Wednesday May 14 | ||
| Touch (vs M. team) 40:00 [3] | |
| shoes: Asics GEL LETHAL ELITE II | ||
| We won.. but it ended up being very close, especailly when the umpire awarded a try for the oppostion putting the ball down about 2 m before the try line. The guy even told the umpire he put it down early but the umpire still gave it as a try... how does that work! Was a pretty slow paced game so didnt get too much of a work out. | ||
Tuesday May 13 | ||
| Gym Session (Ex. Bike and Treadmil) 47:00 [3] 14 km (3:21 / km) | |
| slept:7.0 shoes: Asics GT-2110 | ||
| Missed out on a bike in my usual 5pm Spin class... will have to get there at 430 from now on if I want to make sure I have a bike. Just did a hill session on the exercise bike for 30min started at level 10 and moved up to 13. 30min, 11km.
Treadmil 17min, after the bike, just took it easy, stayed at about level 10. No ankle problems but was pretty stiff from weights yesterday. | ||
| Strength & Conditioning (Abs Class + Ankle) 15:00 [3] | |
| 10min - Went to the Abs class with the spin people, didnt really have the energy to go all out, so stayed within my limits.
5min - Ankle both sides L and R. | ||
Monday May 12 | ||
| Powerflex (Oceana Pfx 23) 1:00:00 [4] | |
| slept:7.0 shoes: Asics GT-2110 | ||
| New Powerflex... with drop sets, not sure I like it so much. The leg track is pretty cool and the music is good but they have two chest tracks and I hate chest!
Weights were pretty spot on but they will need to go up soon I reckon. For Thurs or next week... Legs - 2.3, 2.5, 1.1 x2 Chest - 2.3x2 and 2.3, 1.1(Start with R this time) Bicep - 2.3 and 2x 1.1kg Triceps - 2.5 and 1.1 Back - 2.3x2 and 1.1 then down to 2x 2.3 Not too many changes. This program really works your arms and core compared to the last few! | ||
| Gym Session (Spin Bikes) 26:00 [3] 10 km (2:36 / km) | |
| shoes: Asics GT-2110 | ||
| Switched bikes tonite... but felt like a dead weight after pfx so I couldnt be sure if I really was getting better at spin of it was just an easy bike. Spent the first 15min doing some efforts, jumps, sprints, combos but only at half the usual pace and effort. Just let my legs spin through the last 10mins or so to avoid being stiff tomorrow. Feel like I have been punched in both my arms or had numerous injections. | ||
Sunday May 11 | ||
| Note | |
| No training this weekend.. dead tired on Sat and a bit hungoverish on Sun... but mainly as ankle is still a bit tender and I dont want to do any more damage before next weekend. Tiny bit of swelling and bruising so luckly just a bad roll I think :) | ||
Friday May 9 | ||
| Swimming (Oceana) 35:00 [3] 1.35 km (25:56 / km) | |
| slept:7.0 | ||
| Morning swim at about 730am. Pool nice and empty as always.. I think I would flip out if I ever had to share a lane with someone at Oceana. Did a 500m free time trial, just usual speed to see where I am at... was about 12min which is what I expected. Bit stiff from yesterday but no real worries. | ||
| Touch (vs.Condors) 40:00 [3] | |
| shoes: Asics GEL LETHAL ELITE II | ||
| Draw 4 - 4... we should of won if the umps didnt decide to become bias in the second half and if I didnt have a minor mishap with my L ankle (the good one) Praying that it isnt a sprain and just a bad roll.. If I wake up tomorrow and it is bad I know I am cursed, as once again I will have an injury 1 week before important races. But I am staying positive :)
No subs so we did a mighty fine job.. could be an interesting season, perhaps we are div 1 material. | ||
Thursday May 8 | ||
| Running long (Tranmere Foreshore) 56:00 [3] 9.31 km (6:01 / km) +60m 5:50 / km | |
| ahr:150 max:167 slept:9.0 shoes: Asics GT-2110 | ||
| Finally dragged myself out for a run around 230pm. Was boring and kept thinking it was nearly time to turn around only to find that I had been going for 15 mins... I hate that. Went further than I have been before, track gets smaller and smaller til it pretty much vanishes, I even lost it for awhile on the way back and did a bit of bush bash to get back. Very hard on my knees (R more so than L) and they really started to hurt around 45mins. Definitely need new shoes v. soon!! | ||
| C • shoes 1 | ||
| Powerflex (Oceana) 1:00:00 [4] | |
| shoes: Asics GT-2110 | ||
| Ate lots before this class so I would have enough energy.. it seemed to work. Was feeling a little tired from the run but managed to do the same weights as last week except for the increased shoulder track (changed 1.1kg for 2.3kg - managed pretty well), definitely feeling stronger which is nice. Melissa swapped all the tracks around which meant that we didnt finish with Abs, which is weird cause thats all I have ever done, but good cause it really shook you out of the routine. V. happy with todays effort, feeling nice and tired now :)
New Powerflex next week.. wonder what the theme will be, I hope its not bottom halves! | ||
| Strength & Conditioning (Ankle) 5:00 [1] | |
| 50x Pull up
50x Pull out | ||
Wednesday May 7 | ||
| Running intervals (Howrah Bike and Beach) 37:07 [4] 6.42 km (5:47 / km) +100m 5:22 / km | |
| ahr:155 max:185 slept:7.0 shoes: Asics GT-2110 | ||
| 7am run before work. Not the best conditions, windy, so coming home was a struggle. Did 12 30sec intervals on bike path and beach with 1 min recovery. Knee was a bit niggly on the intervals but I think that was because my style wasnt too great. Had to really push on the intervals especially with the wind but managed them ok. No stretching stops which I was very pleased about, but the real break through was that I ran all the way home!! up Beepbo!! The only time I can do this is when I am actually getting fit! Woo hoo :) Home for porridge with honey and blueberries. Num.
Down to Bike Path - 7.56, 1.41km Intervals - 114, 110,108, 113, 112, 111, 110, 110, 107, 108, 108, 110m 116, 114, 110, 118, 113, 123, 119, 122, 117, 111, 116m (Last time 11x30sec) Beach to Home - 11.10, 1.67km | ||
Tuesday May 6 | ||
| Spinning tempo (Oceana) 58:00 [4] 22 km (2:38 / km) | |
| slept:7.5 shoes: Asics GT-2110 | ||
| Feeling nice and fresh after my three days off so put a bit more effort into this class, especially at the end. Still puzzled at my rapid improvement, managed to get up to gear 20 on the last hill climb which was pretty impressive. Will try a different bike next time. My effort was rewarded with Gemma, the instructor, making the rest of the class give me and another lady a round of applause for working the hardest :) | ||
| Gym Session (Abs Class) 10:00 [3] | |
| After spin.. on the fit balls. Definitely noticing an improvement. | ||
| Gym Session (Treadmil) 25:00 [3] 3.5 km (7:09 / km) | |
| weight:64kg shoes: Asics GT-2110 | ||
| After both classes. Maxed at level 11. Feeling really good :) Flux by Bloc Party is the best song to run too. Includes 5min warm down. | ||
Sunday May 4 | ||
| Note | |
| (rest day) | ||
| Did it again! no training over the weekend! This time it wasnt really my fault tho... Dead tired after work on Saturday so that was meant to be a reast day... but woke up Saturday and got ready to go to Wild Dog Creek but stinky Ryan decided he didnt feel so well and wasnt going to run and then I thought maybe it wasnt worth going either and I could just run around Acton... flipped a coin and decided to stay and of course I didnt end up doing anything!! | ||
Friday May 2 | ||
| Swimming (Recovery Session) 30:00 [2] 1.1 km (27:16 / km) | |
| slept:7.0 | ||
| Early morning session.. just took it easy as had long day ahead of me at work. Muscles felt pretty good after last night which is suprising.
300m Free 200m Breast 200m Kick 200m Pool Bouy 200m Jog | ||
Thursday May 1 | ||
| Powerflex (Oceana) 1:00:00 [5] | |
| slept:8.0 shoes: Asics GT-2110 | ||
| What weird day.... felt so exhausted and tired all day that instead of the long run planned I took a nap, still didnt feel good so had a coffee with stinka and felt a bit more lively. So headed of to 7pm powerflex and my friend was there which was a nice change since I am always by myself. Melissa was taking the class and she changed some of the static holds a bit so I put additional 1.2kg+ on all tracks but shoulders. Normally a 1kg increase would kill me, but somehow I manage to finish all the tracks fine, well tired and sore but I never totally fatigued? Even the chest track and I have NEVER been able to increase on chest without dying halfway through.
Legs - 5 + 1kg (2.3kg wall squat, still suck at that) Biceps - 2x 2.3kg Back - 2x 2.3 + 1.1kg Shoulders - 2x 1.1kg (this needs to go up) Chest - 1.1 +2.3kg Abs - Held the prone brace on my feet for the whole time!?! I couldnt do half the time the other day? Was it just cause I had a day being lazy? | ||
| Gym Session tempo (Spin Bikes Oceana) 26:00 [3] 10 km (2:36 / km) | |
| shoes: Asics GT-2110 | ||
| After my new found strength I decided to do a bit of spinning after powerflex. Same weird thing happened, got on the same bike I was using two days ago in the Rev. class but was able to comfortably ride 3 to 4 gears heavier than on Tuesday?
Just used my ipod for music and made up my own tracks with stuff from the classes. | ||