Training Archive: HefferIn the 7 days ending 2008-04-05:
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| S | M | T | W | H | F | S | ||||||||
Saturday Apr 5 | ||
| Note | |
| (rest day) | ||
| Decided to have the day off from training, and give my shoulder a rest. I was at work all day, and when I got home really didn't feel like going for a run. Did some lifting at work, which worked my shoudler, but not that much. | ||
Friday Apr 4 | ||
| Swimming 55:00 [3]1 km (55:00 / km) | |
| Decided to go swimming so I could do some aerobic training without stressing out my shoulder.
Went to the AIS with Josh, and did a mixture of breastroke, freestyle and backstroke. Josh got cold and had to finish after 10 laps, and I did another 10. It was really relaxing. My shoulder was a bit aggitated by the larger range of movement. | ||
Thursday Apr 3 | ||
| Running 30:00 [3] | |
| slept:8.0 shoes: New Balance 1223 | ||
| Went for an early run before work. It was really cold, but it wasn't so bad once I got going. Tried to take it fairly easy so to not stress out my shoulder. I was wearing the brace, and trying to see if it works or not. It's not very good. I think I'm going to have to add some straps or something to make it more constricting.
It was nice to get out and do some exercise though, made me more awake for work I think. | ||
| C • Strengthening 1 | ||
| Strengthening - Shoulder 25:00 [1] | |
| I'm putting in 10 minutes for lifting and carrying done at work. It tends to get my shoulder fairly tired.
Usual stuff again: Exercise: Reps Theraband low pull backs: 30 Theraband high pull downs: 30 Ball bounces high: 110 Theraband high pull backs: 35 Ball rotations low: 50 Side weight lifts: 35 Arm rotations small: 80 (swap direction every 10) Theraband pull ups: 10 (found these very hard, not strong enough yet) | ||
Wednesday Apr 2 | ||
| Cycling 1:20:00 [2] | |
| slept:8.5 | ||
| did this in three sessions today. Firstly to work, 30 minutes, then school, 20 minutes then home, 30 minutes. It was quite nice to ride, except that my school bag was really heavy, and my ass was really sore because I haven't done it in so long. I was planning to ride again tomorrow, but I don't know how my bum will feel about that.....
Still relaxing and different :) | ||
| C • Well done ... 2 | ||
| Strengthening - Shoulder 20:00 [1] | |
| Didn't do morning session due to shoulder being so sore from yesterday. During the day at work I did some lifting which made it a little tired
During a lab, I had to do 5 minutes of increasing weight lifts with that arm, so I'm adding that into this session, as I worked my shoulder trying to stop it moving around while I lifted. Exercise: Reps Theraband low pull backs: 30 x 2 Theraband high pull downs: 30 Ball bounces: 100 Ball rotations: 50 Theraband high pull backs: 30 Weight lifts on side: 20 | ||
Tuesday Apr 1 | ||
| Strengthening - Shoulder 8:00 [1] | |
| slept:10.0 | ||
| Did a short morning shoulder strengthening before going to the bus. Almost forgot about it but made myself do it before I left.
Exercise: Reps Theraband low pull backs: 20 Theraband pull downs: 20 Theraband high pull backs: 30 | ||
| Strengthening - Shoulder 15:00 [2] | |
| Another strengthening session
Exercise: Reps Theraband low pull backs: 30x1 20x1 Ball bounces: 60 Ball roations: 40 Theraband high pull downs: 30 Theraband high pull backs: 30 Weight lifts on side: 20 | ||
Sunday Mar 30 | ||
| Orienteering race 1:14:05 [4]**** 7.3 km (10:09 / km) | |
| (injured) shoes: New Balance 1223 | ||
| Another mass start event, with two loops on our course.
Started off at a steady pace, but my legs felt really heavy. I don't think I warmed up for long enough before the race, only about 5-10 minutes of easy jogging. I did the first few controls well, but at a slow pace, then started to pick up speed through the next few. I really enjoyed this section of orienteering. I felt really smooth, and in control. I think this was because I wasn't worried about how I was going, all I wanted to do was navigate smoothly. I came into the second loop, grabbed a drink and set off again. Then I made a mistake. I forgot that the compartment that I was coming into had much lower visibility compared to the one I just came from, and didn't adjust well enough. I didn't have a strong enough bearing coming from the water course, and headed vaugely off up the hill. I didn't realise how vague the side of the hill was, and relied too much on the rocks in the area to guide me. I fount two other controls before mine. I lost maybe 3-5 minutes there, so I wasn't very happy with that! I set off well to number 2, but then my shoulder started to hurt. I rememberd that I didn't want to agitate it, and figuring that I must be coming last anyway decided to not worry and just walk the next control. I focused much more on my navigation and practiced my compass work rather than worrying about the running. I walked to number five mostly, but then Tamara caught back up to me. She made a mistake on number one too I found out later. Because I now had the chance to not come last I decided to run a bit more, and try and beat her back. I had to stop a couple of times because my shoulder hurt, but succeeded in beating her in the end. I really enjoyed the course, and it didn't really feel like 7km in the end because of the split. I was very glad to stop that day, and my legs are fairly sore today (monday). I didn't stretch after my run and I don't think that helped. | ||
| Warm up/down 12:00 [1] | |
| shoes: New Balance 1223 | ||