Training Log Archive: heatherIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Orienteering 1:45:00 [2]
Arrived in Gothenburg this morning. Made it to Skatas and me and Ineka did a map walk/jog on a map nearby. Amazingly we picked up the detail and reading the map quickly and got most controls right on....Ha funny story, that was when we were finally on the map. We got to a point where we thought we were on the map and started navigating to a control, but we actually weren't on the map...oops!
Thursday Feb 28, 2008 #
Cycling tempo 1:45:00 [4] 45.1 km (2:20 / km)
Long ride today instead of running. Didn't end up having time to run, but thats ok because head to Gothenburg tomorrow for some tough training on the JWOC training maps.
Rode 10min warm up.
2min on, 2min off (similar to the other day). Rode hard and fast the whole time.
10min warm down + lots stretching afterwards.
Oh and finally managed to get how far I rode.
Rode 10min warm up.
2min on, 2min off (similar to the other day). Rode hard and fast the whole time.
10min warm down + lots stretching afterwards.
Oh and finally managed to get how far I rode.
Wednesday Feb 27, 2008 #
Orienteering 47:00 [3] 3.8 km (12:22 / km)
Orienteering near the pool and stadium on the uni map. Still getting used to the way things are mapped so the first few controls were confusing! Stopped at each control to figure out what was around me. Really liked running in the forest even when I was caught in a down pour! Physically felt good on the flat areas, a little tired on hills from yesterday.
Swimming 20:00 [2]
Didn't have much time before we had to get out of the pool so just did some easy relaxing recovery laps. Felt good to jump in the pool straight after running.
Tuesday Feb 26, 2008 #
Running (time trial) 50:00 [5]
Warm up 15min + stretching
3km time trial (14:00).
Warm down 15min + stretching.
Feeling kind of off in the warm up so wasn't sure how I'd run. Felt better once I started running the 3k. Felt strong but also had the lingering feeling of still recovering from my flu from last week. Ran 15sec faster this wk! Really feel like I can drop this time easily given a bit more time (especially as this is only the 2nd one I have done in ages!). Yesterdays recovery day really helped keep my legs fresh.
3km time trial (14:00).
Warm down 15min + stretching.
Feeling kind of off in the warm up so wasn't sure how I'd run. Felt better once I started running the 3k. Felt strong but also had the lingering feeling of still recovering from my flu from last week. Ran 15sec faster this wk! Really feel like I can drop this time easily given a bit more time (especially as this is only the 2nd one I have done in ages!). Yesterdays recovery day really helped keep my legs fresh.
Cycling 30:00 [2]
Easy ride. Feeling good after yesterdays recovery day.
Strengthening 20:00 [2]
Strengthening ankles again. Right ankle is feeling better but still sore when stretching it around.
Monday Feb 25, 2008 #
Running 20:00 [2]
Short jog on recovery day. Legs felt fresh. Lots of stretching afterwards.
Cycling 30:00 [2]
Recovery ride. Legs feeling good and got them spinning fast.
Sunday Feb 24, 2008 #
Cycling tempo 1:20:00 [3]
Went riding today on bikes at gym to give ankle a rest. Felt really strong and fast.
Did 10min easy warm up.
Then rode 1hr of 2min on, 2min off intervals, which I used to keep my pace up for the whole 60min (so the whole time I was riding at a decent pace and the 2min off ints weren't slow).
10min easy cool down + stretching.
Did 10min easy warm up.
Then rode 1hr of 2min on, 2min off intervals, which I used to keep my pace up for the whole 60min (so the whole time I was riding at a decent pace and the 2min off ints weren't slow).
10min easy cool down + stretching.
Saturday Feb 23, 2008 #
Running intervals 1:00:00 [4]
20 min warm up +stretching
DId some light fast intervals. 6 x 400m, with 200m rec. Feeling pretty good through them, but still a little sore from last few days. Ankle is still sore too. Think it got knocked around running in terrain yesterday.
20 min cool down + stretching. Really stretched all my muscles out afterwards.
DId some light fast intervals. 6 x 400m, with 200m rec. Feeling pretty good through them, but still a little sore from last few days. Ankle is still sore too. Think it got knocked around running in terrain yesterday.
20 min cool down + stretching. Really stretched all my muscles out afterwards.
Cycling 30:00 [2]
Easy ride on bike to get legs spinning. DIdn't feel sore at all riding. Again couldn't figure out how far I rode coz of the swedish exercise bikes.
Friday Feb 22, 2008 #
Orienteering 1:20:00 [3]
Went orienteering with Ineka today. First time I really had orienteered on a map properly (now that I finally have a northern hemisphere compass!). Went into this really technical stuff to start with and suprisingly hit first control straight on! Loved the forest, was really beautiful and the sun was actually out! Me and Ineka shadowed each other round, which was really good because we could figure out what all the details were and how to navigate through it. Feeling pretty good, the forest was fun to run through!
Swimming 30:00 [3]
Recovery session at the pool with Ineka. Did some laps and pool running. Couldn't get over the fact that randomly they started playing music at the pool and turned all the lights off (except some which were underwater). Was really strange! Went to the sauna afterwards.
Thursday Feb 21, 2008 #
Running (time trial) 50:00 [5]
Just over 15 min warm up with some stretch on top of that.
Ran 3km time trial at gym. Ran 14:15. Not terribly fast but first time I have done it in ages. Felt pretty strong but chest is still tight after being so sick. Also wasnt sure what setting to put treadmill on so I guessed. Maybe setting was a little slow, I was clipping the front of it as I ran.
15 min or so warm down + stretching too.
Ran 3km time trial at gym. Ran 14:15. Not terribly fast but first time I have done it in ages. Felt pretty strong but chest is still tight after being so sick. Also wasnt sure what setting to put treadmill on so I guessed. Maybe setting was a little slow, I was clipping the front of it as I ran.
15 min or so warm down + stretching too.
Cycling 30:00 [2]
30 min solid riding at gym. Legs feeling really good. Not too sure about how far I rode, couldn't work out what the damn swedish meant on the bike!
Strengthening 20:00 [3]
Worked on my ankles (both not just bad one). The bad ankle is still sore when moving round too much.
Monday Feb 18, 2008 #
Running 20:00 [2]
Just went for a slow jog to test out how I was feeling (if i was over flu) and how my ankle was doing. Felt suprisingly good! Chest was a bit tight but wasn't too bad. Ankle is still a bit sore, hurt less as eased into run. Was really careful not to go over on it again coz I was running in the dark. Felt like running more!
Pilates 45:00 [2]
Havn't done pilates since before I was sick so some of the ab exercises felt harder. Felt so good after doing it though!
Saturday Feb 16, 2008 #
Note
(injured) (sick) (rest day)
Feeling so much better today! Should be up for some training tomorrow (including a ton of ankle strengthening!). Still have a really bad cough and stuff so I'll prob stick to the warmth of the gym on a bike!
Friday Feb 15, 2008 #
Note
(injured) (sick) (rest day)
Still not better. I am so over being sick!
Thursday Feb 14, 2008 #
Note
(injured) (sick) (rest day)
Getting better slowly, should be right in a few more days.
Wednesday Feb 13, 2008 #
Note
(injured) (sick) (rest day)
Have alot more energy today but I still keep getting tired easily. All my glands are swollen so eating is difficult =( !!
Ankle feels heaps better again, still sore moving it to side though.
Ankle feels heaps better again, still sore moving it to side though.
Tuesday Feb 12, 2008 #
Note
(injured) (sick) (rest day)
Ankle feels alot better, can actually walk on it now. Not that I have done alot of walking because I have spent so much time in bed! Had a bit more energy today but still feeling pretty bad,
Monday Feb 11, 2008 #
Note
(injured) (sick) (rest day)
Rest day again because my ankle is still not better. Also managed to get sick too. Had no sleep because I had a splitting headache, sore throat and was aching all over. Only came on last night. Feel the same today and have no enegry.
C • Sick 3
Sunday Feb 10, 2008 #
Note
(injured) (rest day)
Rest day because my ankle is screwed. Could hardly walk on it today.
Saturday Feb 9, 2008 #
Running intervals 25:00 [3]
Ahh went over on my ankle again when I fell over running (I am so unco!). Did it at the start of my first interval after I had done a warm up and stretching. Hurt quite badly, swelling is up...Looks like its to the gym and pool for the next few days.
Thursday Feb 7, 2008 #
Running 30:00 [3]
Running with Ineka after out first swedish lesson!
Did a big loop through streets around the forest and ran through the castle grounds back home. Ran in dark so it was hard to see some bits that weren't lit very well. Felt pretty good, felt like I was running strong.
Did a big loop through streets around the forest and ran through the castle grounds back home. Ran in dark so it was hard to see some bits that weren't lit very well. Felt pretty good, felt like I was running strong.
Pilates 45:00 [2]
Pilates after run, felt good.
Wednesday Feb 6, 2008 #
Running 50:00 [3]
Ran through forest where the lit path is but in the daytime, looked so different! Ran to the castle and explored the castle grounds and looped back home around the forest. Feeling better than yesterdays run, bit tired towards the end.
Tuesday Feb 5, 2008 #
Pilates 45:00 [2]
Feel like I am getting better at this! But some of it really hurt today, esp after running.
Running intervals 55:00 [3]
Felt really good warming up, but after stopping to stretch my legs felt really heavy. Got worse when I ran two intervals (about 3min) and felt wrecked. Did some 1min ints instead, they were easier but didn't feel alot better.
Monday Feb 4, 2008 #
Running 30:00 [2]
Running at night through streets and forest. Feeling super good and strong. Had to slow down at some parts though so I didn't slip over in the ice and snow that hadn't quite melted.
Sunday Feb 3, 2008 #
Pilates 45:00 [2]
Friday Feb 1, 2008 #
Running intervals 1:00:00 [4]
Don't know how much of intervals session this was but anyway.
15min warm up
About 5-10min stretching/drills
5x1min, 5x30sec (not sure about recovery, just ran the distance back to starting point).
15min warm down
I ended up running through to the forest in my warm up and found a flattish ridge I could do some faster intervals on. The short intervals got my legs turning fast and felt like I was running strong (which is what I wanted to do seeing as though havn't run intervals for a while). Forest was really beautiful!
15min warm up
About 5-10min stretching/drills
5x1min, 5x30sec (not sure about recovery, just ran the distance back to starting point).
15min warm down
I ended up running through to the forest in my warm up and found a flattish ridge I could do some faster intervals on. The short intervals got my legs turning fast and felt like I was running strong (which is what I wanted to do seeing as though havn't run intervals for a while). Forest was really beautiful!
Pilates 45:00 [2]
Did this with Ineka, Emma and Jess after I ran. Was fun as usual.