Training Archive: heyUIn the 7 days ending 2008-05-11:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday May 11 | ||
| Running (Terrain running) 1:24:44 [4] 12.4 km (6:50 / km) | |
| am: At South Ledge (again). Nice wet foggy morning at the weir. Lots of dewey spidery webs everywhere and the forest was dripping wet. Made for heavy going though.
Hard work this morning. I started to struggle before the halfway point and decided to leave out the off-map section where I try and run up the humungous hill off the northwest corner of the map. However, when I got to the turn off I suddenly decided that I really needed to harden up so I did the off-map bit anyway. Paid for it at the end - left adductors were having a meltdown in the last 10-15min. | ||
Saturday May 10 | ||
| Orienteering race 21:07 [4] 3.2 km (6:36 / km) | |
| pm: WA sprint champs at Hale school. Worse than usual effort in a sprint race and missed no. 14 (went from 13 to 15 without noticing) ... crap. Couldn't really run flat out anyway because I couldn't read the map at that speed. There's something about having a map filled with a lot of colour that makes it very hard to read on the run, especially with lots of buildings. Don't have quite the same problem with bush orienteering maps because they mostly have detail on a white or light green background, which is so much easier to read. Think I'll forget about sprint races in future. | ||
| Running warm up/down 15:00 [2] | |
| pm: About 6 min running around the oval before the race, and a 9 min run after | ||
Friday May 9 | ||
| Running 29:40 [3] 6 km (4:57 / km) | |
| am: Easy stroll in Kings Pk. Distance approx | ||
| Gym 51:00 [2] | |
| weight:75.3kg | ||
| pm: Usual gym. Skimped a bit on the squats and step-downs :-) | ||
Thursday May 8 | ||
| Running warm up/down 16:37 [3] 3.5 km (4:45 / km) | |
| am: Warm up for a cross country time trial. Didn't sleep that well so a bit slow to get going this morning. | ||
| Running 24:57 [4] 6.2 km (4:01 / km) | |
| am: Time trial on Kings Pk 6k course. A bit sluggish in the first few k and lacking a little bit of drive at the end. Having to make one detour didn't help (prob cost 3-4 sec). Not too bad considering that I've been feeling slightly lethargic in the last few days.
3.3 12:42 ? forgot to take this split 4.3 17:05 5.2 20:47 | ||
| Running warm up/down 11:49 [3] 2.3 km (5:08 / km) | |
| Struggle home. | ||
| Spinning 30:00 [3] | |
| pm: Hard work tonight | ||
Wednesday May 7 | ||
| Running 51:03 [3] 11 km (4:38 / km) | |
| am: A lazy morning - got up late and had to force myself out the door. Did the old loop through Shenton Pk and around Kings Pk. | ||
| Note | |
| Finally got a reassessment of my quads and hammies after 6 months. Looks like all the work in the gym and the excruciatingly boring spinning has paid off because the left quads are now a little bit stronger than the right after being more than 10% understrength 6 months ago (and nearly 20% down on peak torque). Interestingly, the hammies have again gained in strength, matching the quads, even though I'm not doing any specific strengthening work on them. Also, funny that the right quad should be slightly down on peak torque compared to last time (probably not significant though). I'm also slightly faster to peak torque on all muscle groups. What does it mean for orienteering ? probably not that much :-)) except that my left knee is no longer a problem. However, I did notice that I had the fastest split on several legs at malmalling.
RQ RH LQ LH % change compared to last time in parentheses ave torque 69.8 (+10.5) 76.4 (+21.0) 73.6 (+33.1) 61.9 (+33.1) (NM) peak torque 136.3 (-4.0) 147.8 (+4.6) 146.8 (+28.3) 137.4 (+20.8) (NM) total work 229.5 (+7.2) 216.8 (+18.2) 235.6 (+24.8) 191.8 (+45.3) (J) The next phase will be some hill reps, most likely on the Kokoda track (the one in Kings Pk, not PNG). I'll probably have to allow about 6 months to really see the benefits. | ||
| Core stability 37:00 [1] | |
| pm: Core and postural (minus one of the exercises) | ||
Tuesday May 6 | ||
| Running 47:06 [3] 10.2 km (4:37 / km) | |
| am: Just a steady run. Felt like going a bit harder but held myself back a bit. Don't want to leave it all on the training track before Sat :-)
Another top morning for running! | ||
| C • South Ledge? 2 | ||
| Gym 47:00 [2] | |
| weight:74.7kg | ||
| pm: Shortened gym session. No squats or step-downs. | ||
Monday May 5 | ||
| Running 31:26 [3] 6.5 km (4:50 / km) | |
| am: Recovery run in Kings Pk. | ||
| Core stability 42:00 [1] | |
| pm: Usual core and postural | ||