Sunday Jul 22 |
 | Orienteering 1:16:00 [3]8 km (9:30 / km) | |
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| am: Orienteering training, South Ledge. Includes a 7.3k course in 68:50 (15 controls, 365m of climb). Was expecting to run this a bit faster but the last 3k was a killer - 3 pretty solid climbs in the green (last one 80m up and over the spur near the Golden View lookout). Some parts of the area are also a lot thicker and slower than they were 2 or 3 years ago. |
Saturday Jul 21 |
| Running 31:39 [3]6.8 km (4:39 / km) | |
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| am: War memorial run. Easy one after yesterday's 'mega' effort. No real soreness to speak of and got going fairly quickly. Good. Don't want to have any niggling problems while I'm trying to increase the intensity.
Not sure if I'll go to the orienteering event at Peterdine tomorrow or just run at South Ledge. The latter is a better fit with what I'm trying to achieve training-wise. |
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| C • What I'm trying to achieve 6 |
| Gym 1:01:00 [2] | |
| weight:73.2kg |
| am: Usual gym. Quad strength appears to be on the up. Doing the squats on the wedge now. |
| Core stability 41:00 [1] | |
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| pm: The usual |
Friday Jul 20 |
| Running warm up/down 30:37 [3]6.4 km (4:47 / km) | |
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| am: Warm up in Kings Pk for intervals on Hale Park/oval (whatever they call it) |
| Running intervals 16:30 [4]4 km (4:08 / km) | |
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| am: 3x1k on Hale with 500m recovery in about 2:35
3:48 3:49 3:50
A little bit faster than last time. The third one was an effort (mostly mental). It was a big temptation to end it all after 2 reps. |
| Running warm up/down 8:00 [2]1.5 km (5:20 / km) | |
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| am: Slow jog home |
Thursday Jul 19 |
| Running 57:50 [3]12.5 km (4:38 / km) | |
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| am: Almost standard 13k in Kings Pk (with law walk return track instead of the concrete law walk).
Rained lightly for the whole run. First time in ages that I've run every step in the rain. Predictably, hardly anyone out walking, running or cycling. |
| Gym 58:00 [2] | |
| weight:73.9kg |
| pm: Usual gym. Had to be a bit careful with a couple of the exercises - the left shoulder is still a bit sore. Good thing it doesn't affect my running.
The weight (body weight that is) seems to be creeping up. Hopefully it's extra muscle :-) |
Wednesday Jul 18 |
| Running 40:50 [3]8.6 km (4:45 / km) | |
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| am: Went through the motions this morning. Was a struggle. Quads were a bit tired. |
| Core stability 45:00 [1] | |
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| pm: Usual core stability stuff |
Tuesday Jul 17 |
| Running 32:23 [3]6.8 km (4:46 / km) | |
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| am: Short one. War memorial and return. Not that sore in the quads :-) |
| Gym 54:00 [2] | |
| weight:74.4kg |
| pm: Upper body and core stability. Left shoulder sore so only 1 set on the pec dec. |
Monday Jul 16 |
| Running 58:38 [3]12.5 km (4:41 / km) | |
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| am: Ran a variation on the standard Kings Pk 13k. Did the law walk return along the river instead of the law walk. It's about 200m shorter but a much nicer run. My feet like it too! |
| Core stability 50:00 [1] | |
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| pm: Pilates. Big emphasis on the VMO again tonight. I expect I'll be sore tomorrow (and Wed). |