Training Archive: heyUIn the 7 days ending 2008-04-27:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Apr 27 | ||
| Orienteering 57:48 [5]9.6 km (6:01 / km) | |
| am: Event at Malmalling. Ran hard but lost time through small errors, especially in the tight cluster of controls between 2 and 9. Overshot 3, 5 and 8. Nothing bad, just annoying small errors . Was OK for most of the remainder except for 18, which I made a real meal of. I drifted off line to the right and, despite being aware that I was drifting off, didn't really correct until I got close to the control. Ended up circling in to the control (and hestitating as well). Probably lost about 2.5 min in total. Finished a mile behind Craig.
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| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| 10 min warm-up and 10 min of jogging after the race (back along the access track to the crest of the spur near 11 and 12). Distance approx. | ||
Saturday Apr 26 | ||
| Running 39:18 [3]8.5 km (4:37 / km) | |
| am: Recovery run in Kings Pk | ||
| Gym 1:03:00 [2] | |
| weight:74.8kg | ||
| md: Usual gym. SportsMed Subi. Had the gym all to myself. Took a bit longer than usual today because I didn't feel like pushing through the whole session.
Will get a re-assessment of my quads soon (as soon as i remember to make an appointment). They've definitely gained in strength, the question is whether the left has gained on the right, and what to do if it hasn't. | ||
| Spinning 28:00 [2] | |
| md: Straight after the gym. As much time in the saddle as I could stand. | ||
Friday Apr 25 | ||
| Running warm up/down 16:30 [3]3.5 km (4:43 / km) | |
| ahr:131 | ||
| am: Warm up for Kings Pk XC run | ||
| Running tempo 24:47 [4]6.2 km (4:00 / km) | |
| max:166 | ||
| am: Much better effort than last week. Finished it this time. Was going pretty well for the first 3k then started to slow in the second half despite working hard to keep up the pace.
3.3 12:30 (153) 4.3 16:57 (159) 5.2 20:38 (158) 6.2 24:47 (161) Time at first split is fastest I've done so far. Maybe next time I can hold the pace a bit better | ||
| Running warm up/down 11:21 [3]2.3 km (4:56 / km) | |
| ahr:142 | ||
| am: Shuffle home | ||
Thursday Apr 24 | ||
| Running 49:26 [3]11 km (4:30 / km) | |
| am: Shenton Pk - Kings Pk circuit. Not quite as tight in the right butt after all the remedial action last night (tennis ball, roller and stretching). Will probably have to repeat it over the next few days. | ||
| Gym 53:00 [2] | |
| weight:75.2kg | ||
| pm: Usual gym. At SportsMed Subi. Increased the weights on some exercises. No step-downs :-)
single-leg squats with 7kg dumbells: 3 x 10 each side gym ball work pec dec: 1 x 15@35kg, 2 x 15@40kg lat pulldown: 1 x 15@40kg, 2 x 15@45kg seated row: 1 x 15@40kg, 2 x 15@45kg bench press: 2 x 15@30kg, 1 x 15@40kg leg press: 2 x 10@110kg, 1 x 10@120kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@15kg to side leg extension (single leg): 2 x 10@35kg each side biceps: 2 x 10@8kg each side clamshells: 1 x 20@3kg, 2 x 20@4kg each side | ||
Wednesday Apr 23 | ||
| Running 50:40 [3]11 km (4:36 / km) | |
| am: Shenton Pk - Kings Pk circuit. Got rained on in the last 5 min. Enough to be completely wet. Bit of an occupational hazard these days now that global warming has hit and the Perth climate is so much drier.
Very tight in the right butt. | ||
| Core stability 42:00 [1] | |
| pm: The usual | ||
Tuesday Apr 22 | ||
| Gym 55:00 [2] | |
| pm: Usual gym. At Sportsmed Subi | ||
| Note | |
| Wasn't intending to have a rest day but the run never happened. | ||
Monday Apr 21 | ||
| Running 33:33 [3]6.7 km (5:00 / km) | |
| am: Recovery run in Kings Pk. This was a bit harder than i thought it would be. Sore in both feet and a bit tight in the right hammy this time. Nice cool morning again... perfect | ||
| Core stability (Pilates) 45:00 [1] | |