Training Archive: HefferIn the 31 days ending 2008-07-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| Running 25:03 [5] | |
| ahr:160 max:181 | ||
| 5 Hills Intervals set by Andy. God these are hard work! I just felt like my heart was going to pump out of my chest on the first one. I was a lot slower on the others, but I didn't stop on those. Cut 3 and 4 a little short. Times are:
6:47 (including recovery, forgot to stop my watch) 4:22 interval 1:35 recovery 1:11 interval 2:42 recovery 5:37 interval 1:44 recovery 1:02 interval Should do this again some time, and actually get faster at hills! | ||
| Running warm up/down 22:00 [3] | |
| Warm up and down for Cockies interval training.
No exciting story about waking up early this time, but the fog was pretty sudden coming down to training! | ||
Wednesday Jul 30 | ||
| Running 35:42 [3] | |
| Was planning to do 40 minutes, but didn't quite make it. I felt sooooo slow. Lucky I wasn't with the BL squad today, I would never have kept up!
Was going to give blood today, but the guy organising the group donation forgot to make the booking, so we couldn't end up doing it. I'm guessing we'll go in a week or two instead. | ||
| Parkour 1:45:00 [1] | |
| Another gym session. Great fun :D My cartwheels have improved heaps from monday! Just got to work on getting my legs straight now. | ||
Tuesday Jul 29 | ||
| Running 30:00 [3] | |
| Just an easy run, I wasn't feeling up for much. Around Hawker and Weetangerra. Didn't really push myself, I'll do a harder run tomorrow. | ||
| C • weetang!!! 2 | ||
Monday Jul 28 | ||
| Parkour 1:50:00 [2] | |
| Gym session again. I'm getting front saults almost round onto my feet. Just need to jump higher and tuck harder. Also taught myself a neat juggling move with my clubs. It's so much fun! I also had a shot at some cartwheels, and b-kicks. Both of which I'm still bad at, but I'm less worried about my shoulder now.
I'm really enjoying these sessions, it's great fun. | ||
Sunday Jul 27 | ||
| Orienteering race 56:22 [3] | |
| Event at Timber Tops, also the final selection trial for the ACT School's team. I ran the same course as the senior boys and girls.
I didn't have the fastest run, too much walking up the hills, and not going fast enough between them. I really need to work on being able to push myself even when the event isn't full of pressure. Also I need to be able to run up hills. So much fitness still needed! Enjoyable event though, lovely open running ground, and a good look at all the different types of termite mounds around. | ||
| Parkour 1:15:00 [4] | |
| We had a 'games' day today at class, which involved a couple of games of parkour tag, and a few games of capture the flag. So these involved quite a lot of fast sprinting followed by jogging around the spots. Really great fun, and the class worked really hard, so we allowed them to go without conditioning, which they were all thrilled about! :D
Two weeks till next class for me now, because next week is the metrogain! | ||
Saturday Jul 26 | ||
| Running 29:09 [3] | |
| ahr:151 max:177 | ||
| Was feeling pretty dodge after work, and not that keen for a run. But I went anyway. And I'm glad I did, it was really pleasent.
Decided to try and go solidly for a shorter amount of time, but when I was going I felt more like doing some work on my technique, so I did. I used the electricity poles as a guide for when to start and stop my harder technique intervals. Glad I went. :-) | ||
Thursday Jul 24 | ||
| Running 27:34 [5] | |
| Forgot my heart rate monitor today, so I don't have all the handy information I usually do.
Cockies training starting at recconciliation place, organised by Jase. Did an exercise called 'Oranges and Lemons'. You had to follow the course to each big circle (orange) which had 3 little circles in it (lemons). The course was handicapped by Andy having to get all three lemons, Jase, Shannon and Mace having to get 2 lemons, and Julia and I only having to get 1 lemon. Didn't feel 100% still, but tried to push it hard still. Got some lemons at the end from Jase's tree, and went home to tell Rob he needs another coupon. Funny story for the day: Woke up this morning, and was feeling quite tired. I just decided to suck it up and get going. Started getting my clothes together, and thought I heard Dad wandering around outside my door. Looked at my clock and it said 2:05. 'Oh, my clock needs some new batteries!' I thought, and just kept going. Wanted to check the actual time so I looked at my watch. Needless to say I was surprised to find my watch saying 2:05 too. And so did my phone. Oh dear! I was awake 4 hours early. So it was back to bed for me, and fortunately I didn't wander out of my room in my running gear to find Dad going to bed after Le Tour! | ||
| C • :D 2 | ||
| Running warm up/down 18:00 [2] | |
| Warm up and down around the Cockies training. Thought I'd missed the group because it took me ages to defrost the car (only really working when Mum came and gave me a hand with some warm water). But I was about to start running off when Jase called over to me from the car. Andy and Shannon had gone for their own warmups first, so I hadn't missed anything. | ||
Wednesday Jul 23 | ||
| Running 40:38 [4] | |
| ahr:173 max:190 | ||
| Deffinitely not one of my best days. My legs felt heavy, and I felt like crap the whole time. Thought I was over my cold, and maybe I am. Guess it might have just been one of those days. I'll keep an eye on my progress over the next few days.
Big zone 4 day today, but with 10 minutes in zone 5 (aka: 'The death zone'). Those kids sure set some cracking paces! The CIT sprint was fantastic fun. I haven't done any Orienteering there in a while, so it was a nice change. | ||
Tuesday Jul 22 | ||
| Note | |
| (rest day) | ||
| Slack. Should have done something, and didn't. Need to plan my time better now I'm back at school. | ||
Monday Jul 21 | ||
| Parkour 2:00:00 [2] | |
| Gym session. My front flips are certainly improving! I'm starting to get some more height before I tuck. And my juggling is getting heaps good! The whole thing is great fun though, some very talented people. | ||
Sunday Jul 20 | ||
| Running 1:09:50 [4] | |
| ahr:163 max:200 | ||
| Long run with the Cockies: Shannon, Jaaaase, Andy, Rebecca and Ella who kept us up to date with any 'puppy' sightings. Dad came along, but went for a bike ride on his own.
Instead of heading up the mountain we went round the mountain as Andy was pushing the pram. I kept up for as long as I could, and then eventually had to stop and walk after 54 minutes going up the hill then the others got ahead a little. I was determined not to drop behind though so pushed on and got the the saddle only about 30 seconds after. Went to Sfoglia after, and had some fantastic bacon and eggs and a straberry milkshake. Had a discussion about why Batman is awesome, and about why Andy's phone won't recieve pictures when it sends them... odd. Good start to the day! :D | ||
| Parkour 1:00:00 [3] | |
| Well we started off the class today with grand plans to go to new areas. But these fell through when it started raining 15 minutes into the class. So we had to improvise and headed up to Toast where we did some rain training, and some games and other drills in the sheltered area.
Did some static hold strengthening exercises at the end which huuuuuurt, especially the one sitting against the wall for 60 sec, 45 sec then 40 sec. Quadrapedal tag was quite tough, but great fun with all of us scampering around like crazy monkeys. Was pretty tired from running this morning, but it was still fun! | ||
Saturday Jul 19 | ||
| Running 32:04 [3] | |
| ahr:158 max:221 | ||
| Went for a run after work with Josh (he was on his bike again). Did the same route as last week, and actually felt soooo much better this time! Didn't feel like such a struggle. Got my heart rate up through talking too ;)
I think my heart is broken, because I recorded 109% as a maximum... but I didn't spend any time in Zone 5... must have been a sharp jump for a second and it noticed it. Oh well, most time in Zone 3, then Zone 4, which is pretty good. Long run tomorrow. | ||
Friday Jul 18 | ||
| Strengthening 20:00 [2] | |
| Agh! I didn't go for a run in the morning, then the evening just disappeared too, so I didn't do one at all! So I did some little strength stuff because I felt guilty. | ||
Thursday Jul 17 | ||
| Orienteering intervals 39:24 [4] 5.3 km (7:26 / km) | |
| ahr:167 max:182 | ||
| Cockies interval session. Did an old BL thing at the Pinnacle, where there was 4 interval legs, each with a long first control then a couple of smaller ones after it.
My legs felt like dead weight today. Like it was an extra effort to lug them around, instead of them helping me run. So I wasn't as fast as I'd like. However, I am having to cut out less of the courses than I used to, must mean that I'm getting fitter! YAY! Fog made the visibility quite hard in places, and my hair was all wet and cold at the end. But it was fun! | ||
| Running warm up/down 12:00 [2] | |
| Warm up and down for intervals today. It wasn't that cold compared to last week, but I think being off the lake helped a lot. | ||
Wednesday Jul 16 | ||
| Running 45:23 [4] | |
| ahr:184 max:170 | ||
| BL run with Dad, Kristen, Geoff, and Nomi. Was good fun! Felt kinda stuffed, but just tried to push the pace a bit. Trying to keep up with Geoff as he talked about Sweden/JWOC was good, made me need to run harder.
Everyone ran really well, it was good to see. According to my watch I worked harder overall coming back, which makes sense. But it wasn't much harder, so I kept a pretty even pace the whole way. | ||
Tuesday Jul 15 | ||
| Strengthening 20:00 [3] | |
| Some general strength and conditioning work. Should do more of this! I got out of my routine (not that I really got into it...) | ||
Monday Jul 14 | ||
| Running warm up/down 15:00 [2] | |
| Warm up and down around the intervals. Kept in about Zone 2, which is good I reckon for a warmup/down. Pretty stuffed during the warmdown though, and the warmup took a little bit to get into before I was feeling any good. | ||
| Running 25:00 [5] | |
| ahr:162 max:185 | ||
| An interval session up the top of Spence, because I find them so much more fun than just going for a run sometimes. It's nice to have goals and know that I can have a break in a little bit. I was able to set up my watch for the following intervals:
Moderate (Zone 3) - 2 minutes Hard (Zone 5) - 2 minutes Recovery (Zone 2) - 1 minute Did this 5 times. I found I was having trouble breaking into zone 5, even though I felt really stuffed, but I was up at the top of Zone 4 most of the hard interval. Also getting down to Zone 2 was tough, but I got pretty close each time. Burnt 392 kcal :P Weather was great! I went out at 4:20pm in just my running tights and my old cockies top and felt perfectly comfortable. Lovely warm winter afternoon. | ||
| Parkour 1:45:00 [1] | |
| Gym session again. Working on the same stuff - front saults and club juggling. Both are really improving!
Also had a discussion about whether I should be a super hero or super villian. We're still undecided :P | ||
Sunday Jul 13 | ||
| Running 1:36:31 [3] | |
| ahr:165 max:184 | ||
| Long run from the usual spot near Ainsley/Majura. Went round the bottom trying to stick with the group. Did my own thing up the hill trying to push it as hard as I can, I still can't make it up in one go. Quick rest at the top, then down towards Hackett hill. I ended up leading along the single track. This made me push fairly hard because I was worried I'd be too slow for the fast people behind me! But nobody complained, probably because they were too nice.
From the saddle we went down and did a loop through Majura pines, which is good fun on the single track. Had to walk a few times up the firetrail track, just doing the 20 on, 20 off like I do up Ainsley. Then back to the cars. Breakkie at Deli Marco. I tried the bacon and egg bagel, after hearing so much about them. And it was delicious! Though the cook came out and told us that we'd nearly killed him ordering 5 of them at once. Milkshake was also delicious! I never do get sick of strawberry. (Promised I wouldn't put in heart rate stuff every entry and I'm sticking to that. You're welcome Dad!) | ||
| C • Death zone 2 | ||
| Parkour (Conditioning) 20:00 [4] | |
| Not an exact time because I forgot to start my watch at the very start! Whoops!
Conditioning session at the end of the parkour class. I always join in because it's a good workout, and they're fun! My shoulder/bicep part was hurting during quadrapedal, so I didn't keep that up for too long. Then my hip was crazy at me on the arm climbups.... don't know what that's about. | ||
Saturday Jul 12 | ||
| Running 32:50 [3] | |
| ahr:154 max:174 | ||
| First run with my new heart rate monitor/watch!! It's a Polar Rs200 (but without the footpod which records distance/pace etc). I'm so excited to finally be able to record splits again, as well as get heart rate information. Here's what information I gained from my watch this run:
Total time- 32:50 Lap 1 - 15:31 Lap 2 - 14:59 Lap 3 - 2:19 (This was my warm down lap) Heart rate Average - 154 (77%) Max - 174 (87%) 'Zone'* - 3 mostly, 4 second Lap 1 max - 169(85%) average -157 (79%) Lap 2 max - 174 (87%) average - 152 (76%) Lap 3 max - 154 (77%) average - 141 (71%) Time spent in each 'Zone' 1- 00:00:12 2- 00:02:00 3- 00:17:52 4- 00:12:47 5- 00:00:00 Calorie- 385 kcal *Zones are a zone of a % of max heart rate. They let you know how hard you worked that session. Don't worry, I probably won't put in all this info each time I train now, but it's pretty neat to have it available. I think I can put it on a computer... I'll have to get home to find out. The other neat thing about this watch is that I don't have to take an hour off the time each time I look at my watch. And now actually about my run Went from Josh's place up towards the Pinnicle, along the top of Hawker, to Weetangera. Wound through the streets a little then back down to Belconnen Way. Followed Belconnen Way home to finish off. The 'lap' was when I pressed the button about half way just playing with my watch a bit. Was a bit tired from work, I should have gone in the morning like I planned, but really didn't feel like it, plus Josh said he'd ride next to me if I did an evening run, so that's what ended up happening. Woah, long entry! | ||
| C • Old watch 1 | ||
Friday Jul 11 | ||
| Note | |
| (sick) (rest day) | ||
| Felt pretty gross today, so I just had a rest day.
Big news! My watch arrived! *happy!!!* | ||
Thursday Jul 10 | ||
| Orienteering intervals 50:00 [5] | |
| Cockies interval session set by El Luko over at Campbellwealth park. Started out running over to one end of Commonwealth park and doing two interval legs through there, including up the top of the castle and a speedy slide back down! Then through to Campbell for two more intervals. I cut the last one shorter, but was pleased to not have to cut the first three short for once.
Forgot to take any tissues with me, so I was a little clogged up, but my cold is deffinitely clearing up! Pretty cold at the start today, the wind on the lake is bitter. I was very glad to have my gloves and headband that's for sure! | ||
| Running warm up/down 5:00 [2] | |
| Warm up and down around interval session.
Times are still fairly approximate, I can't wait for my new watch to arrive! I really want to get splits reccorded again. | ||
Wednesday Jul 9 | ||
| Running 41:00 [3] | |
| BL run with Dad, Rob the Dog, Nomi, and Shea-cara from Lennox gardens. Went up to Parliment house, around the little tracks up there, up the hills (with the super squishy green fancy grass), down the middle to old parliment house (with an educational stop off at the rock unconformity), around through the rose gardens, to the Magna Carta memorial, down to the lake edge and back round.
Tried to push my own pace a little, but probably stopped a little more than I should have trying to keep as a group. Really nice run though, it's always good fun to run with a group. Didn't feel too sick today either, which was really nice! Just a little snotty. | ||
Tuesday Jul 8 | ||
| Note | |
| (sick) (rest day) | ||
| Went to the Physio today to get my shoulder checked up on.
She said I've been making some good progress and that she's impressed with how I've been sticking to my training with it. It's deffinitely stronger, but does still need some work. Got some new exercises for it, and so I'll keep up with the training for about another three months, then go back and get it checked up on again. Might start doing some more parkour stuff now that it's getting stronger, but I'll build into it slowly and carefully so I don't do any extra damage. Otherwise a rest day, feeling pretty crap. | ||
Monday Jul 7 | ||
| Parkour 2:00:00 [2] | |
| Gym again. Getting front saults much better, and did some club juggling, whcih is surprisingly hard work!
Getting out of the foam pit is the hardest though, so much effort! :D | ||
Sunday Jul 6 | ||
| Orienteering 1:23:07 [3] 10.8 km (7:42 / km) | |
| (sick) | ||
| Long distance course at Goorooyaroo/Mulligans Flat for the Jim Sawkins memorial run. Did the Red 2, which was 10.8km (Red 1 was 15 or something crazy, didn't feel up to that). I decided to treat it as a normal Sunday run, and not really push myself as my nose is still blocking up when I start running, but isn't too bad the rest of the time. My goal was to make no mistakes, and be under 90 minutes, both of which I succeeded in doing!
Really enjoyed the course. I was actually out there running thinking 'Wow, this is really fun! I'm so glad I decided to do this!'. It was great to get into sections of the map that we just never get to, and to attack them from a different angle. Really made it a much more interesting run. Didn't see many people at all out there, so it was good practice to make myself keep going even if other people weren't around me. Should do more of these, it was great fun! | ||
| Parkour 30:00 [4] | |
| Parkour class, which I managed to get to after the run this morning. I felt like I should join in the conditioning part at the end. Surprisingly not hurting too badly today (Monday). | ||
| Running warm up/down 10:00 [1] | |
| Warm up and down with the long run. Warmed up well, I didn't feel too crap at the start. | ||
Saturday Jul 5 | ||
| Note | |
| (sick) (rest day) | ||
| I know, pretty slack to have another rest day. I should have been more organised and gone for a session before work, but I just didn't feel up to it, so I had another rest day before the long run tomorrow. | ||
Friday Jul 4 | ||
| Note | |
| (sick) (rest day) | ||
| Another rest day becauase I'm still getting over this silly cold.
Got my results back though! HD, and 3 CR. Pretty happy with that! | ||
Thursday Jul 3 | ||
| Orienteering intervals 40:00 [5] | |
| (sick) | ||
| Cockies interval session over at ANU. Still have a cold hanging around, so I just cut most of them shorter, but still tried to really push myself in the intervals. Ended up finishing each one with the group which worked out well. Really good fun! | ||
Wednesday Jul 2 | ||
| Running 40:00 [4] | |
| (sick) | ||
| Logging this as 4, because we went fairly fast for how I was feeling!
BL run with Dad, Rob the dog, Luke, Olle, Richard (sporting is great new hairstyle), Georgia and Nomi. Starting point from Acton Ferry Terminal, along the shore, to the National museuam. Winding around a little up to the Uluru red strip, then down to do a little stretching in a rock gardens. Straight into intervals at spirit level hill. Doing bottom to 2nd, back down, 3rd, down, 4th down, 5th down to top, then top to 2nd bottom, top 3rd bottom etc to top to finish. My nose kept filling with snot so badly during these! It was aweful! Bit of a wander through ANU after that, then back to the start. The wind had died down somewhat, but was quite welcomed at times when I was hot! Had to rush back to work after the run, so appologies if the warmdown was rushed, this doesn't happen very often for me! | ||
| Running warm up/down 5:00 [1] | |
| (sick) | ||
| Niiiiice easy warm up to get the blood pumping before having to keep up with the cracking pace the BL squad sets! | ||
| C • Cracking pace 2 | ||
Tuesday Jul 1 | ||
| Note | |
| (sick) (rest day) | ||
| Another rest day.
I'm building into it slowly! Don't want to make myself that sick again quickly. I'll go do the BL run tomorrow, that should be a good start. | ||