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. |
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| 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] | |
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| 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. |