Training Archive: HefferIn the 7 days ending 2008-03-29:
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| S | M | T | W | H | F | S | |||||||
Saturday Mar 29 | ||
| Event: ASC Galaxy & Canberra Cup | ||
| Orienteering race 14:36 [5]**** 2.3 km (6:21 / km) | |
| spiked:18/19c shoes: New Balance 1223 | ||
| Glaxy sprint race at the University of Canberra. I felt really comfortable going into this race, with only the knowledge that I wanted to concentrate the whole way, and let the running come second.
I warmed up fairly well, giving myself about 20 minutes to jog and stretch before hand. The start procedure was a little confusing, and for some silly reason I forgot to punch the start control, and had to run back and do it!! No mistakes until the 5th control where I started to run off to the left then caught myself quickly and corrected. Only about 3-5 seconds lost. Rest of the course was perfect. I felt really in control, was reading ahead, knew my control codes, and kept looking around me. Came in 5th, which I was very happy with. My shoulder tape lifted off at the back, and made the whole strapping looser. This meant my shoulder was hurting towards the end, which made me worry it would hurt in the afternoon... | ||
| Orienteering 17:00 [5]**** 4 km (4:15 / km) | |
| (injured) shoes: New Balance 1223 | ||
| The afternoon race was at Radford College, accross the road from UC. It was a different relay style, with mixed gender, two person teams. Each person would do two loops. I ran with Geoff Stacey, another ACT junior.
I was first runner for our team, and so was in the mass start. Fortunately I had a high number and so was at the end of the line of maps. When they said go I managed to orientate my map, locate the start and first control, and decide on a route easily. So I left without hesitation. I found out later that I was first out of the start, and it took the others about 4 controls to catch up to me!! (I admit I had an advantage here, I went to the school for 6 years!!) I knew the only way I'd be able to maintain a position in the race would be to make the technical navigation as fast as I could, as the others would beat me on the running sections up the hill, and beside the oval at the end. Coming out of control 1 I had a small scare as I just jumped down to the path below to run along up to the turning circle. As I jumped down I thought 'oh no! Was that a garden?'. I decided I couldn't worry about it and just kept going. I checked after the course and it was a garden, but with a wall going through it, which I had (luckily) run along! So I didn't go through an out of bounds area. I came back from my leg in about 2-3 place (I think) and handed off to Geoff. I had a short chance to recover while he was out there, and then was very excited to see him coming along not far behind Bryan. They were running into the last loop when Bryan turned around and headed back, he'd missed a control. This gave Geoff the chance to gain a lead. I made a small mistake on the second loop, running up into the row of buildings behind the one I wanted, but I corrected very quickly, only 20 seconds lost maybe? Aislinn caught me on the hill up behind the school, my legs just wouldn't push me up fast enough!! I came back into the School a little bit behind her, and was able to catch up running through the school, because I wasn't worried about what the ground was like up ahead, I knew when I could run fast, and where I could jump off walls etc. We came into the last loop around the same time, but unfortunately she's faster than me and got a lead. So Geoff started the last loop about a minute behind Bryan, a pretty big challenge. We ended up second behind Bryan and Aislinn, but only by 55 seconds or something, so I'm pretty happy with that! My shoulder was fairly agitated at the end, and was hurting a fair bit despite the reinforced taping. | ||
| Strengthening - Shoulder 10:00 [2] | |
| Tried to tie an obi (the bow thing on a Japanese kimono) on myself for a while. Took a lot of stress on my shoulder, by the end of it my shoulder was as tired as it has been after a session of conditioning! | ||
| Warm up/down 20:00 [1] | |
| shoes: New Balance 1223 | ||
Thursday Mar 27 | ||
| Strengthening - Shoulder 12:00 [3] | |
| Exercise: Reps
Theraband pull backs: 30 Ball bounces above head: 60 Theraband pull down: 30 Weight lifts on side: 20 Ball rotations: 50 Small arm rotations: 60 Theraband high pull backs: 15 Doing these exercises is making me realise just how weak my shoulder is. It doesn't take very many of some rather easy exercises to make it feel sore and tired. Need to keep it up though! I'll start doing two sessions a day from Monday, I didn't want to stress it out too much at first by doing that many straight away though. | ||
Wednesday Mar 26 | ||
| Strengthening - Shoulder 20:00 [2] | |
| rhr:64 slept:9.0 | ||
| Just strengthening shoulder today
Exercise: Reps Theraband pull backs: 30 Ball bounces: 50 Weight lifts on side: 20 Theraband pull downs: 30 Ball rotations: 60 Small arm rotations: 100 | ||
| Strengthening 15:00 [2] | |
| General strengthening minus shoulder
Just a short session today, needed to do something Exercise: Reps Squats 2 legs: 15 Hamstring curls: 20 Calf raises: 20 each leg Ab control things: 10 Pistols: 6 each leg Prone brace: 45 sec | ||
Monday Mar 24 | ||
| Note | |
| General training plan for next little while:
Need to work on shoulder strength for a solid three months. Recheck with physio on the 24th of June or there abouts. Continue to maintain general fitness, but make sure whatever training is done doesn't harm my shoulder further. | ||
| C • Training 2 | ||