Training Archive: HefferIn the 7 days ending 2008-06-07:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| S | M | T | W | H | F | S | ||||||||||||||||
Saturday Jun 7 | ||
| Event: QBIII | ||
| Running warm up/down 20:00 [1] | |
| Warming up and down before the race today. I think it's taking me longer to really feel warmed up these days than it used to. But if I do it right, I feel good, so it's worth it, just got to remember to do it for long enough. | ||
| Orienteering race 34:53 [4]4.1 km (8:30 / km) +40m 8:07 / km | |
| First day of QBIII
Really enjoyed it, despite making some silly directional mistakes. Really need to get that sorted out, because it really is an issue in low visability terrain. I also need to get better at reading high points and things often found in mining areas. Fun race still! Only just beat Emily, and was about 4 minutes in front of Kristen. Belinda ran 21 today. And Josh came along for support which was really nice of him. | ||
Friday Jun 6 | ||
| Running 40:00 [2] | |
| Very easy run today, with Josh on his bike again. Went from his place in Scullin, around accross and through Weetangerra, and then back home. Was nice to get out for a run, but decided to have a rest day before tomorrow. | ||
| Strengthening - Shoulder 10:00 [1] | |
| Short session, I was pretty lazy. Whoops. | ||
Thursday Jun 5 | ||
| Running intervals 20:00 [5] | |
| Interval sessions with the Cockies group. Did a hard interval, then did an easy one for the same amount of time.
90x2 60x4 30x4 15x4 Was really hard work, I was pushing fairly hard, but jsut didn't seem to go anywhere! The recoveries just seemed to be really short too! But as Al said, there's no point in doing them if it's easy! Thanks to Rob for the timing too! Was a nice way to start the day. I really enjoy these sessions. | ||
| Running warm up/down 20:00 [2] | |
| Warm up and down before and after the interval session. Found my calves were a little tight during the warm down, but did some stretching and they feel fine now. | ||
| Note | |
| Gave shoulder exercises a break today. Felt like giving my shoulder a break for once. | ||
Wednesday Jun 4 | ||
| Event: TRAAIINNNNNIIIIIIINNNNNNNNGGGGGGGGGGGGG | ||
| Orienteering intervals 40:00 [4] | |
| Orienteering intervals set by LukeP at Radford College, which is always good fun to go through, so many levels and sticky out bits. I was surprisingly tired after yesterday, so wasn't as fast as I would have liked. Did the first one quite well, started fading on the second, found the third tough (had a good cough and felt better though), and the fourth one good. Legs got a little tight during the warm down, and I didn't get to stretch very much because I had to rush off to work for the second time today.
Really enjoyed it though, I love interval sessions. | ||
| Running warm up/down 10:00 [1] | |
| Warm up and down around the orienteering intervals today. | ||
| Strengthening - Shoulder 20:00 [2] | |
| Same stuff, and I did a fair bit of vaccuming at work which also worked it ;) | ||
Tuesday Jun 3 | ||
| Running 30:00 [2] | |
| Short easy run in the rain this morning. Went from home, up to Kingsford Smith to the top of Spence, then out along to Fraser, then back past Spence Primary, and home. Wasn't raining when I set out, but got heavier the longer I was out there. Good fun. | ||
| Swimming 45:00 [3]1.25 km (36:00 / km) | |
| In the AIS 25m pool this week with Josh. Decided to try doing the 250m lots then have a break. Worked really well in keeping me going and working harder. My shoulder was a little grumpy towards the end, but that's to be expected really.
A nice way to end the day! | ||
| Strengthening - Shoulder 15:00 [3] | |
| Short session because I was pretty tired after swimming. | ||
Monday Jun 2 | ||
| Running 43:00 [3] | |
| Run with Dad. Went from home, up to the top of Spence, and down to Paspalum, then beyond a little bit, and back. Did some interval style things on the way back, and I really tried to push it hard. Felt really good today, and enjoyed it a lot.
Shoulder didn't hurt which was really nice! | ||
| Running warm up/down 5:00 [1] | |
| Before and after the run. Very very easy warm up, and a short warm down. I always feel better if I warm down properly. | ||
| Stretching 10:00 [0] | |
| Stretching after the run. I really think it's helping, I feel so relaxed after, and not as tired as I've had time to come down properly from the run. | ||
| Strengthening - Shoulder 20:00 [3] | |
| Theraband, weights and balls, just for something different ;) | ||
Sunday Jun 1 | ||
| Parkour 2:00:00 [3] | |
| Good old parkour class! Really enjoyed today. Got to kick some ass with conditioning again ;) But really, a lot of the class people are coming along well, it's great to see!
Didn't go for a run this morning because I really really just wanted a sleep in. But it was a shame not to go, I do enjoy them. | ||
| C • Coupons 4 | ||
| Strengthening - Shoulder 25:00 [3] | |
| Ugh, felt really tired after conditioning at parkour today. Did some stair wheelbarrow, while trying to keep my scapular in. Makes it super hard I can tell you! | ||