Training Log Archive: fletchIn the 7 days ending Jan 30, 2011:
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Sunday Jan 30, 2011 #
5 AM
run long 2:02:06 [3] 22.63 km (5:24 / km) +202m 5:10 / km
shoes: Kswiss somethings
This was on the program as 2hr15min with a 10 minute surge @10km pace.
Felt leg weary at the start and never got any better. Knew after 15 minutes there would be no surge. Nearly turned around after 3, 5 and 7km, but won that mental battle and at least made it to 2 hours before the motivation ran out. The 2 drink bottles I was carrying had run out well before then.
It got progressively hotter during the run without the temp ever getting out of control, but the humidity was awful. 2 hours in soaking shirt = nipple chafe :(
Felt leg weary at the start and never got any better. Knew after 15 minutes there would be no surge. Nearly turned around after 3, 5 and 7km, but won that mental battle and at least made it to 2 hours before the motivation ran out. The 2 drink bottles I was carrying had run out well before then.
It got progressively hotter during the run without the temp ever getting out of control, but the humidity was awful. 2 hours in soaking shirt = nipple chafe :(
Saturday Jan 29, 2011 #
Event: Wellard Metro Series
5 PM
Orienteering (MetrO Wellard) 42:05 [5] 9.19 km (4:35 / km) +101m 4:21 / km
shoes: Nike Equalon 2
Having read a research abstract, thought I would use the horrible weather conditions to see how much difference it made having crushed ice 30 minuted before starting today to try to lower core temperature. Don't know if it worked at all - hate to think that it could have been worse than it was. Started feeling OK, but was cooked by half way and got progressively worse.
By half way, I knew my route was very long, and I was starting to make mistakes. First a couple of little directional ones near controls (and MTBJen), then nearly going back to get a control a second time, finished off by running off the map on the way to my last control. Yes. Off the map. In a MetrO. My brain was obviously as fried as the rest of me.
Not surprisingly beaten by both Ben abd tRciky.
By half way, I knew my route was very long, and I was starting to make mistakes. First a couple of little directional ones near controls (and MTBJen), then nearly going back to get a control a second time, finished off by running off the map on the way to my last control. Yes. Off the map. In a MetrO. My brain was obviously as fried as the rest of me.
Not surprisingly beaten by both Ben abd tRciky.
run warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Nike Equalon 2
About 2km of warm up and drills and a slow, painful token effort at a cooldown.
Thursday Jan 27, 2011 #
7 AM
run intervals 54:56 10.5 km (5:14 / km)
shoes: Lunarglide 2
8x600m @ 5km pace, 200 slow jog recovery.
Aimed at 2:03's
2:00, 1:59, 2:01, 2:03, 2:02, 2:03, 2:03, 2:00
Didn't really feel like 5km pace, but good to get through it nonetheless.
Reecoveries started at about 1:06 and blew out to 1:13 for the last couple. Ridgewood oval track hasn't been painted for a while and the southern bend is pretty hard to see running into the morning sun.
So knackered on the way back to school that I had to walk some of the uphill part of the cooldown.
Aimed at 2:03's
2:00, 1:59, 2:01, 2:03, 2:02, 2:03, 2:03, 2:00
Didn't really feel like 5km pace, but good to get through it nonetheless.
Reecoveries started at about 1:06 and blew out to 1:13 for the last couple. Ridgewood oval track hasn't been painted for a while and the southern bend is pretty hard to see running into the morning sun.
So knackered on the way back to school that I had to walk some of the uphill part of the cooldown.
Wednesday Jan 26, 2011 #
6 AM
run (1 hour loop) 1:01:39 [2] 12.8 km (4:49 / km)
shoes: Kswiss somethings
Gentle trot around the standard loop. Calves a bit tight and legs felt a bit odd from the drills last night, but only lasted a few hundred metres. After that felt really fresh and relaxed. Really enjoyed it. Felt easy, which I suppose is good, seeing as it's a 'recoveryish' session.
Tuesday Jan 25, 2011 #
5 PM
run intervals 30:00 [3] 5.0 km (6:00 / km)
shoes: Kswiss somethings
Drills and run thrus followed by 2 x 400, 4 x 200ish
Loosened up a bit as I went, but back in particular is very stiff. Felt good running the intervals at the end. Kinda nice to have an easy session. Looking forward to the next few months.
Loosened up a bit as I went, but back in particular is very stiff. Felt good running the intervals at the end. Kinda nice to have an easy session. Looking forward to the next few months.
Monday Jan 24, 2011 #
9 AM
cycle 58:45 [2] 27.15 km (2:10 / km)
shoes: Avanti Blade
Ride home from dropping the car off for a service. Strange yellow colour in my log. Still can't find my saddle bag, so very happy not to puncture. Think I've decided that the only reason cycling is bad for my knee is that it tightens up my ITB.
Took it pretty easy. Glad I had a tailwind for most of it. I would not survive an AR at the moment... should be a reasonable substitue for a 6km jog though.
Took it pretty easy. Glad I had a tailwind for most of it. I would not survive an AR at the moment... should be a reasonable substitue for a 6km jog though.