Training Archive: 3mIn the 7 days ending 2008-05-18:
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| M | T | W | H | F | S | S | ||||||||||
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. | ||