Training Archive: HefferIn the 7 days ending 2008-06-14:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||
| S | M | T | W | H | F | S | |||||||||||||||||
Saturday Jun 14 | ||
| Orienteering race 45:00 [4]5.6 km (8:02 / km) | |
| Orienteering after the training this morning. Was a really fun course, and I'm deffinitely finding the hills less tough than I used to.
I started 2 minutes behind Dad, thinking that I'd try and run like a competition. Tried to keep going, but I'm still not great at pushing myself 100% of the time. I manage to put the work in 80%, then get slack when I'm tired, then go 'Hey, you're never going to win if you keep acting like this!' and get going again. So I need to make myself keep going even in the tough bits. Felt crap at the end, but finished! Dad beat me by just under 3 minutes in the end I think. I'm fairly happy with my time, but I need to keep working on it, try and cut down my running rate, because it's really too slow still. All in all a very enjoyable event! | ||
| Orienteering 20:00 [3]2.2 km (9:05 / km) | |
| Training before the Saturday event today. Did a training where legs on a course had been isolated and mixed up around on the page, so that you only had a narrow strip of map to use for one control, then you had to find the next. It was designed to get us using the contours and other features to orientate rather than relying only on the north lines. Was really good fun! Except that the common control made it a bit tricky and I ended up heading to the finish rather than the second control, and Georg went round backwards (not that you could really tell)
I know now that I need to maintain my orientation during the leg, not just at the start, and espcially when I pick up speed, as that's when I have trouble. | ||
| Running warm up/down 20:00 [1] | |
| Warming up, down and around training and the event. Shorter warm down, wasn't feeling crash hot. | ||
| Strengthening - Shoulder 15:00 [3] | |
| Same old stuff. | ||
Friday Jun 13 | ||
| Running intervals 13:00 [4] | |
| Went down to the primary school near Josh's place, and did some inntervals on the oval there, as it was too dark to go up to the Pinnicle as planned by that point. Did hard diagonal, easy short, hard diagonal, easy short to make a figure 8 style thing. Did 6 of these, and Josh did the last one with me. | ||
| Running 17:00 [3] | |
| Went for a fairly easy run after the intervals, with Josh on his bike again. Went through Scullin, winding through the streets to get up to the half hour time overall. Felt quite good after the intervals surprisingly! | ||
| Strengthening - Shoulder 30:00 [3] | |
| Shoulder work. Getting easier to do the exercises, so I'm doing more before reaching the same level of exhaustion. I'm pretty sure it's all working! | ||
| C • yay! 2 | ||
| Strengthening 22:00 [4] | |
| Did a strength and conditioning session after my run.
Squats, calf raises, lunges and ankle taps. Felt tired after the intervals! But I think it will help in the long run! | ||
| Stretching 10:00 [0] | |
| A good stretching session, particularly because I didn't do one after my last conditioning session and my calves were REALLY sore the next couple of days! | ||
Thursday Jun 12 | ||
| Orienteering intervals 50:00 [3] | |
| Time includes warm up and down too.
Training set by Geoff up at Hackett hill, with some compass work on a blank map to the controls. Found it hard without any other features, so I tried to go to roughly the right place and then come harder back if I could. Ended up just making it up a bit at the end with some faster efforts. Was nice weather, not too cold, but the wet plants made it all a little damp! | ||
| Strengthening - Shoulder 10:00 [3] | |
| Stupid slack training today. | ||
Wednesday Jun 11 | ||
| Running 42:00 [3] | |
| Good run with the BL squad from ANU, through the botanical gardens, a bit on Black Mt, then back. Really enjoyed the gardens, the track on Black Mt was harder, but I think I was sore from yesterday! Kept a fairly steady pace, and found it quite good overall.
It's good to run with the group, they keep me going! | ||
| Running warm up/down 8:00 [1] | |
| Bit shorter than I probably should have done, but it was something. I did some stretching at the end too which will hopefully help with tomorrow's interval session. | ||
| Strengthening - Shoulder 10:00 [2] | |
| Very tired shoulder tonight, so I'm listening to it and doing a short easy session today. I'll make sure I do a hard one tomorrow though. | ||
Tuesday Jun 10 | ||
| Strengthening - Shoulder 20:00 [3] | |
| Some shoulder work before swimming. Nothing too hard, but I wanted to do some before I went. Might do a little more after if I'm not feeling too sore. | ||
| Swimming 45:00 [3]1.4 km (32:09 / km) | |
| Went to the AIS with Dad to do some swimming because it was raining and his leg is sore.
Did 4 x 250m moderately hard sets 3 x 100m hard sets 1 x 100m pool running at the end Getting much much easier to do these days, and my shoulder doesn't get as sore or tired during the session! | ||
| Strengthening - Shoulder 10:00 [2] | |
| Some more easy shoulder strengthening after swimming. Really hard this lot actually, I think I really wore it out earlier.
| ||
Monday Jun 9 | ||
| Strengthening - Shoulder 20:00 [2] | |
| Shoulder work as part of conditioning session.
Theraband low pull outs, ins, high pull downs, accross Forarm lifts and diamond press Rotation control free and supported | ||
| Strengthening 30:00 [4] | |
| Didn't make it out for a run in the end today, so I did some good conditioning at Josh's place instead. Started off a little slow, but really got into it in the end. The last quadrapedal was quite the killer!
Squats - 15 x 2 Calf raises - 20 L / 22 R , 22 each leg Bum rases - 15 each leg x 2 Lunges - 15 each leg x 2 Ankle taps - 60 (counted on each R tap) x 2 Quadrapedal - up hall then backwards x 2 | ||
Sunday Jun 8 | ||
| Orienteering race 1:26:35 [4]7.5 km (11:33 / km) +160m 10:26 / km | |
| Second day of QBIII, today against Emily and Belinda, Kristen stayed home to do some study. So the only cumulative times would be mine and Emily, but I wanted to do a competitive time compared to Belinda still.
Was going well, until number 6, and I swear I was doing the right thing, but something didn't work, and I was somewhere else. Spent a fair bit of time wondering what the hell was going on, then finally found the control. After that was fine, except for a few little wobbles near controls near the later controls. Belinda caught me at 7, and I tried to match pace with her for as long as I could, but still maintaining my own contact. She dropped me on the last control, and pushed ahead to beat me by 4 minutes. I'm pretty happy to be so close to her time considering I didn't have a clean run (But then neither did she). Ended up coming 1st overall, and got a groovy pink and black badge for it. | ||
| C • Well done 2 | ||
| Running warm up/down 20:00 [1] | |
| Warming up and down around the event. Really felt quite good starting today, and I really think the decent warm ups are the reason. | ||
| Note | |
| Agh, forgot shoulder work today! I'll have to do a super good session tomorrow to make up for it! | ||