Training Archive: 3mIn the 7 days ending 2008-03-02:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
| ||||||||||||||
| M | T | W | H | F | S | S | ||||||||||||
Sunday Mar 2 | ||
| Running (Howrah - Tranmere) 1:00:00 [3] 10 km (6:00 / km) +75m 5:47 / km | |
| ahr:156 max:185 slept:10.0 shoes: Asics GT-2110 | ||
| Late evening physio run.. was warm and sunny and everyone was walking their cute puppies! Felt tired for the first set but after I warmed up was feeling really good and am super happy with my times.
Did 7 on and 3 off x 6. 1. 5.13 4. 5.07 2. 5.23 5. 5.05 3. 5.09 6. 5.38 (Up the hill to home) Av. dist was about 1.35km for the 7mins. | ||
| Strength & Conditioning (Ankle) 5:00 [1] | |
Friday Feb 29 | ||
| Spinning tempo (Oceana) 46:00 [4] 17.3 km (2:40 / km) | |
| slept:6.5 shoes: Asics GT-2110 | ||
| After work, 530pm class. Glad It wasnt just me and middle aged men like last time. Had imogen as instructor, was better than last time I had her.Only went all out on about half the tracks, I dont think I am ready for that much intensity yet. Increased gears a bit - av. was about 10. Felt good and didnt overheat as Hobart has decided to skip autumn and just start winter in February this year.. it only reached about 13 today!! | ||
| Swimming (Oceana) 30:00 [2] 1.2 km (25:00 / km) | |
| After Rev... Was nice to be in pool again... but didnt have much energy left so got tired real quick. Did normal program except for pool run (blister on little toe) and just swam free. for the remaining time. All I could think about was peanutbutter toast for the last 400m! | ||
Thursday Feb 28 | ||
| Running (Howrah/Tranmere) 27:23 [3] 5 km (5:29 / km) | |
| ahr:160 max:173 slept:7.0 shoes: Asics GT-2110 | ||
| Wanted to go for a continous 5k run to test out my fitness. Went with Ryan this afternoon, concerntrated on style and my knee alignment, also wanted to keep up about a 5.30km pace. Was good, felt fine and could keep the pace up. | ||
| Powerflex (Oceana) 1:00:00 [4] | |
| shoes: Asics GT-2110 | ||
| After run - 7pm class. I think the run took a bit out of me because I seriously struggled through this class, or it could be cause I missed warm up. Won't bother with weights cause this week is last week for this program. | ||
| Strength & Conditioning (Ankle) 5:00 [0] | |
Wednesday Feb 27 | ||
| Beach Running intervals (Rosny to Tranmere) 1:00:00 [3] 9.43 km (6:22 / km) | |
| ahr:154 max:178 slept:10.0 shoes: Asics GT-2110 | ||
| Didnt have a car today so decided I would do another long Physio run.
6 on, 4 off x 6. Tried to do my 6 mins running at a reasonable pace (av. 5.22 - some were uphill). Had a small coffee right before I ran.. wont do that again, felt anxious and breathless for most of the run but it started to go away towards the end. Style is out of wack so I guess I will try and increase the no. of runs per week. Ankle was fine, knees just started hurting a bit during last third. | ||
| Running warm up/down 14:00 [2] 1.9 km (7:22 / km) +80m 6:05 / km | |
| ahr:161 max:185 shoes: Asics GT-2110 | ||
| From Howrah Beach up to home. Nearly ran the whole way up but had to stop and walk up beepo... not fit enough yet for that steepness. | ||
| Strength & Conditioning (Ankle) 5:00 [0] | |
Tuesday Feb 26 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Really didnt want another rest day but after spending the day at my dad's school as a relief Teacher Aide I was way too tired.. spent the rest of the afternoon/ evening sleeping.
Highlights of my day: 1. Being asked by an austistic prep "do you want to get smacked?" and "do you want to hear the words" (which were fuck and shit). 2. Trying to stop a grade 6 boy from spitting all over his classmates and he also enjoyed watching me tie up his shoes and then him undoing them again. Went to Physio (PEckhart) - said ankle is getting better, will take another month to be back to normal. | ||
Monday Feb 25 | ||
| Gym Session (Powerflex) 1:00:00 [4] | |
| slept:10.0 weight:64.5kg shoes: Asics GT-2110 | ||
| After last weeks appalling effort at training determined to make up for it this week. Was suppose to go for physio run but day was a bit muddled up. Went to 7pm powerflex. Tracks seemed easier but I wont bother increasing weight as new program starts up next week. Ankle was fine and didnt have any real issues. Hope I am not stiff tomoz. | ||
| Gym Session tempo (Exercise Bike) 20:00 [3] 7.7 km (2:36 / km) | |
| shoes: Asics GT-2110 | ||
| After weights... legs had the same tired feeling as last time but since I was only doing 20mins did level 12 on random, had a low RPM on the tough bits. Going to start trying to maintain at least 70 - 90 RPM on the bike now doing interval programs. | ||
| Strength & Conditioning (Wobbly + Ankle) 15:00 [1] | |
| wobbly - 10min
Ankle - 5min | ||