Training Log Archive: PostIn the 31 days ending Dec 31, 2006:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||
Sunday Dec 31, 2006 #
Running tempo (Trigg beach) 40:00 [4]
shoes: New Balance 1221
Run on the limestone trails. Sped it up for the hills, recovered on the flat.
Friday Dec 29, 2006 #
Running 45:00 [3]
Run around karrinyup golf course, carine high and OS (large lake). Still feel a little sore after the parlouf relay, i've been neglecting stretching.
Weights (Arms) 25:00 [3]
Biceps - 2 exercises x 4 sets of 10
Thursday Dec 28, 2006 #
Note
(rest day)
Worked late so spoiled training plans. Did a few sit-ups.
Wednesday Dec 27, 2006 #
Weights (Upper body) 50:00 [3]
Felt tired, a little to do with the hangover.
Shoulders - 3 exercises of 4 sets x 10
Chest - 3 exercises of 4 sets x 10
Shoulders - 3 exercises of 4 sets x 10
Chest - 3 exercises of 4 sets x 10
Tuesday Dec 26, 2006 #
Event: Parlouf Relay
Running race (Parlouf relay) 30:00 [5]
shoes: New Balance 1221
Quite an intense interval based event, but good fun.
Was paired with a random older guy, cos i was "a fast youngish guy", that's how it works. Valentin and i almost thought about pairing together and getting disqualified so we could whoop ass, but we thought we'd give their system a go.
Basically it was all the 800m laps your team could do in 30 minutes, with your partner and yourself alternating. Got caught up with the track guys in the first lap, went too fast. More consistant for remaining 4 i could manage.
We came 3rd, nice surprise as got a medal. Go the bling...
Was paired with a random older guy, cos i was "a fast youngish guy", that's how it works. Valentin and i almost thought about pairing together and getting disqualified so we could whoop ass, but we thought we'd give their system a go.
Basically it was all the 800m laps your team could do in 30 minutes, with your partner and yourself alternating. Got caught up with the track guys in the first lap, went too fast. More consistant for remaining 4 i could manage.
We came 3rd, nice surprise as got a medal. Go the bling...
Running warm up/down 20:00 [3]
Before and after the event
Monday Dec 25, 2006 #
Cycle (Wind can blow me) 1:48:00 [5] 40.2 km (2:41 / km)
Went for ride with dad. Seriously crazy wind coming from every direction but west. We made a slight error in judgement in that it was coming from SE, which came back to bite us when we were riding home against the NE which was stronger.
Something to do with the optimism of xmas morning maybe, but it was not pleasant. Not my idea of a challenge when you get no wind relief, what so ever. More of my idea of a joke! Where i'm not laughing.
We made it down to Cott, said merry xmas to the O people. Now i can just pass out at the relie bash this avo.
Merry xmas!
Something to do with the optimism of xmas morning maybe, but it was not pleasant. Not my idea of a challenge when you get no wind relief, what so ever. More of my idea of a joke! Where i'm not laughing.
We made it down to Cott, said merry xmas to the O people. Now i can just pass out at the relie bash this avo.
Merry xmas!
Sunday Dec 24, 2006 #
Weights (Core, upper) 45:00 [3]
Giving the gut a good workout before it gets loaded up with rediculous amounts of food from the festive season.
Abs - 4 exercises of 4 sets
Biceps - 3 exercises of 4 sets
Back - 1 exercise of 3 sets
Abs - 4 exercises of 4 sets
Biceps - 3 exercises of 4 sets
Back - 1 exercise of 3 sets
Saturday Dec 23, 2006 #
Waveski (Surfing) 1:00:00 [3]
Sorrento beach, waves were ok. Went under a few times.
Friday Dec 22, 2006 #
Running hills (Training with Toomey) 1:05:00 [5]
shoes: New Balance 1221
500m hill run at the Bold park ampitheatre. 2 sets of 4 with 3 minutes recovery in between the sets. 1 set threshold, one set max speed.
Threshold - 1:50, 1:52, 1:51, 1:50
Max - 1:35, 1:32, 1:35, 1:30
20 min warm up/down.
First session of decent hill intervals i've done in a while. Legs felt wobbly in the last sets. Went pretty hard, should be some good development.
Threshold - 1:50, 1:52, 1:51, 1:50
Max - 1:35, 1:32, 1:35, 1:30
20 min warm up/down.
First session of decent hill intervals i've done in a while. Legs felt wobbly in the last sets. Went pretty hard, should be some good development.
Weights (upper body) 45:00 [4]
Chest - 4 exercises. 3-4 sets of 10
Triceps - 2 exercises of 3 sets
Triceps - 2 exercises of 3 sets
Thursday Dec 21, 2006 #
Cycle hills (Scarborough hills) 1:10:00 [4] 26.6 km (2:38 / km)
Cycle way, huntriss road, doubleview, herdsman, floreat, north along the coast, scarbrough hills then home. Good resistance workout, varied intensity.
Wind strong from the south, giving extra resistance for my chunker mountain bike tackling the roads.
Av: 22.7 Max: 56.5
Wind strong from the south, giving extra resistance for my chunker mountain bike tackling the roads.
Av: 22.7 Max: 56.5
Weights (Core) 20:00 [3]
2 exercises x 4 sets
Wednesday Dec 20, 2006 #
Running 40:00 [3] 7.0 km (5:43 / km)
shoes: New Balance 1221
Steady run around Carine open space.
Weights (upper body) 40:00 [3]
Biceps
Back...same as
Back...same as
Tuesday Dec 19, 2006 #
Cycle 1:50:00 [4] 41.6 km (2:39 / km)
Into the city via herdsman. Around the river from GF bridge to narrows...7am hmm
Weights (Core) 25:00 [3]
4 exercises x 3 sets
Monday Dec 18, 2006 #
Weights (upper body) 40:00 [3]
Chest
Triceps
Triceps
Sunday Dec 17, 2006 #
Waveski long (Paddle) 1:10:00 [4]
Beaches full everywhere! Eventually found a park at Bennion, some random cove beach for dogs.
Quite flat today so it was all about the paddling. Paddled to Trigg over the reefs then along the coast to nth scarbs then back. Good consistant workout.
So many surfclub races to dodge through in Trigg, it's amazing that i didn't become an unnoficial entrant!
Quite flat today so it was all about the paddling. Paddled to Trigg over the reefs then along the coast to nth scarbs then back. Good consistant workout.
So many surfclub races to dodge through in Trigg, it's amazing that i didn't become an unnoficial entrant!
Saturday Dec 16, 2006 #
Waveski tempo (Surfing) 1:00:00 [3]
Finally waveski season is here! Went for an afternoon session. I've never actually bothered to hit the water when choppy before but felt like taking the challenge today.
After about 30min of bouncing around i mastered the art of the balance, i think the word is stoked! I've never realised how much more interesting it is to paddle in the rough than the flat...
A great workout for core stability while giving a break to tired leg muscles, but still giving u a great cardio workout. I'll definately be doing more of this.
After about 30min of bouncing around i mastered the art of the balance, i think the word is stoked! I've never realised how much more interesting it is to paddle in the rough than the flat...
A great workout for core stability while giving a break to tired leg muscles, but still giving u a great cardio workout. I'll definately be doing more of this.
C • NYE 5
Friday Dec 15, 2006 #
Walking 1:00:00 [3]
shoes: New Balance 1221
Substitute for a run in my easygoing week. Keeping my leg muscles ticking over. Therefore hoping i won't shock the shins when i return to running in a few days.
Thursday Dec 14, 2006 #
Cycle 1:10:00 [3] 25.0 km (2:48 / km)
Morning cycle into the city, then back home with ren. Nice and casual for most, erin was going faster than i expected of her for return home.
Weights 45:00 [3]
Core - 4 exercises
Biceps - 3 exercises (inc weight)
Back - 1 exercise (inc weight)
Biceps - 3 exercises (inc weight)
Back - 1 exercise (inc weight)
Tuesday Dec 12, 2006 #
Cycle 2:00:00 [3]
Early rise, but very pleasant weather. No wind and not too cold. Rode in with dad to the city, through east perth, then around the river from GF freeway bridge to narrows, back home.
Monday Dec 11, 2006 #
Weights (upper body) 45:00 [4]
Shoulders
- barbell pull up 4 x 10
- dumbell overhead alts 4 x 10
- standing flys 3 x 12
Chest
- flat pushups 3 x 12/14 coupled with bizarre palm clamp thing 3 x 30secs as a superset
- benchpress 4 x 10
- alt dumbell press 4 x 10
- barbell pull up 4 x 10
- dumbell overhead alts 4 x 10
- standing flys 3 x 12
Chest
- flat pushups 3 x 12/14 coupled with bizarre palm clamp thing 3 x 30secs as a superset
- benchpress 4 x 10
- alt dumbell press 4 x 10
Saturday Dec 9, 2006 #
Orienteering race (Summer Series - Medium) 24:16 [5] 5.45 km (4:27 / km)
shoes: New Balance 1221
Way off the pace! There was increased competition, so an error was more critical this week. Not a bad thing at all tho, means more of a challenge. I hope Eoin does a few more events, and Chip and young Oscar are increasingly becoming ones to make you pay if u slip up.
Main technical error was omitting the close range 23 after 26, instead going to 21. Could've gotten both easily if had've gotten 23 first. Then i could've knocked almost a minute off by leaving out 18 as a long last control. 10 and 11 in the boggy tracks maybe not the best option but at least they were close range.
Another point to remember is to leave at least an hour between a race and downing a pint of milk (iced coffee) to avoid stomach cramps halfway around :/
It looks like Pete will be becoming a series regular now. Will i be able to seriously challenge him and Sten to a series lead? Need to win one of the next 2 events otherwise a goal of 2nd or 3rd at the most is only possible.
Series doesn't resume til January now. Will take a week off running first, ease off exercise to counter the plateau. Next week restart the 2 month cycle, build it up more. Some 5k runs are in order with the marathon club for a true indication of my fitness and to keep the practise of race pressure up.
Main technical error was omitting the close range 23 after 26, instead going to 21. Could've gotten both easily if had've gotten 23 first. Then i could've knocked almost a minute off by leaving out 18 as a long last control. 10 and 11 in the boggy tracks maybe not the best option but at least they were close range.
Another point to remember is to leave at least an hour between a race and downing a pint of milk (iced coffee) to avoid stomach cramps halfway around :/
It looks like Pete will be becoming a series regular now. Will i be able to seriously challenge him and Sten to a series lead? Need to win one of the next 2 events otherwise a goal of 2nd or 3rd at the most is only possible.
Series doesn't resume til January now. Will take a week off running first, ease off exercise to counter the plateau. Next week restart the 2 month cycle, build it up more. Some 5k runs are in order with the marathon club for a true indication of my fitness and to keep the practise of race pressure up.
Running warm up/down 30:00 [3]
shoes: New Balance 1221
Warm up/down and collecting controls before and after the event.
Friday Dec 8, 2006 #
Cycle 1:10:00 [3]
Went with sis. Would've liked to go longer but ran out of time due to us both sleeping in. I don't do mornings.
Wednesday Dec 6, 2006 #
Running long 1:00:00 [3] 10.0 km (6:00 / km)
shoes: New Balance 1221
Inc 10min w/up.
Carine OS lakes, karrinyup golf course. Shins a little sore, no more running til saturday.
Carine OS lakes, karrinyup golf course. Shins a little sore, no more running til saturday.
Tuesday Dec 5, 2006 #
Running tempo (terrain laps) 55:00 [5]
shoes: New Balance 1221
Toomey's session near Bold park pool.
2 lots of 2 x 1600m loops, 3 min rest inbetween.
A good tough combination of sandy trails, steep limestone climbs and grassland.
My watch is dying so couldn't time it. Averaged about 9min per lap, fastest being the 2nd.
Roughly 36minutes total + 20 min w/up/down.
2 lots of 2 x 1600m loops, 3 min rest inbetween.
A good tough combination of sandy trails, steep limestone climbs and grassland.
My watch is dying so couldn't time it. Averaged about 9min per lap, fastest being the 2nd.
Roughly 36minutes total + 20 min w/up/down.
Monday Dec 4, 2006 #
Running 40:00 [3]
shoes: New Balance 1221
Light run around Carine OS, inc 10min w/up.
Sunday Dec 3, 2006 #
Cycle hills (MTB) 1:30:00 [4] 20.0 km (4:30 / km)
First mountain bike ride since i've been back. Stu wanted to test his new bike, i was struggling to keep up on my old rickety Giant. Tough ride!
Saturday Dec 2, 2006 #
Weights (upper body) 50:00 [3]
Chest, shoulders - slightly higher weight and lower reps.
Triceps dips, arm extensions.
Triceps dips, arm extensions.
Orienteering race (Summer Series - Medium) 21:18 [5] * 5.2 km (4:06 / km)
13c shoes: New Balance 1221
Quite a challenging course, lot's of options and room to get into trouble! 2nd to Sten again, by 23 seconds.
I had some good strategies tho, felt confident with my course of choice. Deliberately went south first to avoid the northern hill but didn't anticipate so many controls in the thin western corridor, so went south-west.
Fitness needs to keep progressing, could be alot speedier over such a middle distance. Aiming for a place next week to not let Sten completely run away with the series lead. Shins vulnerable, pain a little sharp now. The break from next week will give me a chance to sought them out.
I had some good strategies tho, felt confident with my course of choice. Deliberately went south first to avoid the northern hill but didn't anticipate so many controls in the thin western corridor, so went south-west.
Fitness needs to keep progressing, could be alot speedier over such a middle distance. Aiming for a place next week to not let Sten completely run away with the series lead. Shins vulnerable, pain a little sharp now. The break from next week will give me a chance to sought them out.
Running warm up/down 20:00 [3]
shoes: New Balance 1221
Before and after the O event.
Friday Dec 1, 2006 #
Cycle hills 1:00:00 [4]
Cycle via herdsman, deviating between the scarborough and karrinyup hills and the coast
Walking 1:30:00 [2]