Training Archive: SlimesIn the 7 days ending 2007-08-25:
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| S | M | T | W | H | F | S | |||||||
Saturday Aug 25 | ||
| Event: Qld Orienteering champs | ||
| Orienteering race (QLD Champs Day 1) 40:18 [4]*** 5.5 km (7:20 / km) +145m 6:28 / km | |
| shoes: Jalas Black FLX | ||
| QLD Champs Day 1
Leyburn Diggings Not a great run, decided to start orienteering at about # 5. | ||
Course 1/1a - Splits | ||
Wednesday Aug 22 | ||
| Stretching/Jogging warm up/down 15:00 [1] | |
| shoes: Acics GEL GT-2120 | ||
| Stretching and light jogging/run throughs | ||
| Running intervals (MD athletics at QSAC) 43:00 [4]8 km (5:22 / km) | |
| shoes: Acics GEL GT-2120 | ||
| Middle distance athletics training at QSAC (QE2),
4 x 2km reps with 5 min recovery 2km consisted of 2 laps around ANZ stadium which has a slight uphill and downhill, mainly flat. #1: 3:25, 7:00 #2: 3:21, 6:52 #3: N/A , 6:55 #4: N/A , 6:59 | ||
| Stretching/Jogging warm up/down 15:00 [1] | |
| More stretching and few easy laps on the track. | ||
| Note | |
| ****************I'M PULLING OUT OF THE QLD CHAMPS!!!!!!!***************
not really but i am seriously seriously considering. There is a little weather pattern called an 'East Coast Low' which turns any waxhead into a very very happy man. This weather system also brings rain which we haven't had for ages in QLD... but we are being battered by an ECL off the south coast of Fraser Island bringing much needed rain and 9 to 12 foot swells. We havn't seen one of these systems in ages (hence no rain). AND ON THE F*****G SAME WEEKEND THAT THE ORIEN-F***EN-TEERING CHAMPS ARE ON.... COMES THE BIGGEST SWELL THAT QLD HAS SEEN IN THE PAST 2 F****** YEARS. Guys have been picking up 7...8...9... and even 10 second perfect barrels at Snapper rocks and others are being towed in at 'The Alley' and the swell is going to hang around for the weekend.... So while these guys are enjoying perfect little slices of everything i dream of... i am orienteering in the middle of nowhere. Bullshit. | ||
| C • some how i can imagine this en... 3 | ||
Tuesday Aug 21 | ||
| Aerobic Training (Skipping) 30:00 [3] | |
| shoes: Asics GT 2110 | ||
| Its raining, windy as all hell so a scheduled run is off the cards... so I busted out the skipping rope.
6 sets of 4:30 with 30sec rest between each. each set (as continuous as co-ordination allowed): 1min easy (2 jumps per rotation) 30sec hard (1 jump per rotation) 1min easy (2 jumps per rotation) 30sec hard (1 jump per rotation) 1min easy (2 jumps per rotation) 30sec hard (1 jump per rotation) Co-ordination got better by the 3rd rep. was able to go for 30 sec hard without screwing up and continue back into 1min easy. Good calf workout. This actually gave a similar workout to running which was great. | ||
| Strengthening (Core and Upper) 35:00 [3] | |
| shoes: Asics GT 2110 | ||
| Upperbody and core strengthening.
5 mins stretching. (each dumbbell weighs 6.8kg) 2min Bridge, 1:30 bridge 3 sets of 20 reps of Flat Dumbbell Fly 3 sets of 30 sit-ups (anchored) 3 sets of 30 bicept curl (alternating) 3 sets of 15 explosive push-ups 5mins easy skipping. | ||
Monday Aug 20 | ||
| Note | |
| (rest day) | ||
| Rain Day.
Had planned to run at about 5:30/6ish but it was raining a fair bit and windy. Perfect conditions to catch a cold so instead i caught up on some homework. | ||
Sunday Aug 19 | ||
| Orienteering race (Bright View) 47:59 [4]*** 8.9 km (5:23 / km) +275m 4:40 / km | |
| spiked:13/14c shoes: Jalas Black FLX | ||
| State event at Bright View.
Red 2. Pretty much nailed this one, no mistakes apart from a few bad route choices through lantana and just a bit off on another control (#10) that was a creek in the middle of this dead open paddock and you couldn't even see this fairly large creek until you almost ran into it, was just a bit off. Pretty straight foward course with very little route choice leading to a run that wasn't to far off the red line. There was this wet, liquidy substance that was falling from the sky that drenched me, haven't seen it in ages and can't remember what it is called. | ||