Training Archive: 3mIn the 7 days ending 2007-04-29:
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| M | T | W | H | F | S | S | |||||||
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 | ||