Thursday Feb 28 |
 | Running (belair) 1:01:00 [3] | |
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Tuesday Feb 26 |
| Running (Morialta run) 54:00 [3] | |
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| usual
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Monday Feb 25 |
| Swimming recovery 1:02:00 [3] 2.5 km (24:48 / km) | |
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Saturday Feb 23 |
| orienteering (arrows camp) 56:00 [3] | |
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| peg race
...need to keep up speed and practise running in groups with fast navigating. made a large error which was costly so i lost the others...see simon;s log for details |
| orienteering (victor summer series) 1:10:00 [3] | |
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| lets just say that this was a course to forget. There wasn;t a lot of route choice and it felt really long. Some of the controls were interestingly placed(especially the one which involved dodging a wedding party to get to. made a blunder by going from 7 to 9 so had to go 8-9-10 (possibly heat related and fatigue) and involved crossing a ruddy steep creek 3 times. |
Friday Feb 22 |
| orienteering (night champs) 55:00 [3] | |
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| did a night course in two loops which was really fast paced and exciting. kept up all the way on the first loop but couldn;t find the culvit under the train line (which had lots of freight trains operating on it) and got quite scared! argh |
Thursday Feb 21 |
| Running (belair) 50:00 [3] | |
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| did 6x200m intervals on pine's oval and jogged back to Laura's for dinner : ) legs particularly tired today so really toned down session |
Wednesday Feb 20 |
| orienteering 48:00 [3] | |
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| Wasn't scheduled for a run but felt really motivated by the cool weather. Decided to go along Craigburn Ave to the end and watch the sun set then ran back towards my house, down Winns and along the linear trail to the deli (to buy a stamp and chockie). Really enjoyable! |
| Running 48:00 [3] | |
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| usual craigburn lookout and mc namara rd to main road loop...must measure this some day! |
Tuesday Feb 19 |
| Running 40:00 [4] | |
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| run around suburbs of unley followed by a quick swim! did a few faster surges but it was REALLY HOT so not sure exactly how fast they were (everything feels harder in th heat)
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| Swimming recovery 25:00 [2] 1.1 km (22:44 / km) | |
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Monday Feb 18 |
| Swimming recovery 1:00:00 [2] 2.2 km (27:16 / km) | |
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| swimming at unley
30 laps continuous then got out due to foot cramp but met zara who was just starting and she offered to give me a lift home (which i couldn't refuse!) so i got back in the pool and did another 16 laps |
Sunday Feb 17 |
| orienteering 1:10:00 [3] 8 km (8:45 / km) | |
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| Peusley vale training day set by Simon. First was a 3km course where the control was on the opposite side of the red line. The initial 5 contols were downhill diagonal legs and the remaining gave interesting route choices by avoiding the rock. Really enjoyed the technical side of this and did the first seven really well. Then got shadowed by Simon and slowed down a lot going up hills as well as getting the north line confused with a creek (slightly embarrasing). still managed to get all controls and stay reasonably orientated despite the 40 degree forcast!
Second exercise was 4x1km sprintervals which was ok except i was really tired and of course kept having to start 1st or 2nd as it was chasing start. Did alright and actually enjoyed the rock after a while |
Saturday Feb 16 |
| tennis 1:10:00 [3] | |
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| 6-9 9-5
THE HOTTEST TENNIS ROUND I HAVE EVER PLAYED IN!! Almost cruel conditions whilst playing on black courts!!! Thankfully i felt reasonably ok although regretted having lunch just before i went on. Managed to win singles in a long match with just about every game having multiple dueces. |
| cycle (transport) 22:00 [3] 9.0 mi (2:26 / mi) | |
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| Home to Belair Country Club and back |
Friday Feb 15 |
| orienteering (putting out controls) 25:00 [3] | |
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Thursday Feb 14 |
| Running 1:30:00 [3] 11.8 km (7:38 / km) | |
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| Ran in belair and felt so tired after twilight series and intervals previous days. The rest of the group kept looping but i think we were all feeling a bit out of sorts as it made for a slow run! |
Wednesday Feb 13 |
| Running intervals 12:00 [5] | |
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| Eden Hills soccer pitch perimeter
7x1lap with 1min stationary rest in between each
Got to the pitch in the middle of my vetting of the Blackwood Park map and was inspired to do intervals. I had a stationary 1min rest between the each interval which was really nice! Suprisingly i got faster with each one (1-2secs) with the exception of the last. Also did some surges up Shepherds hill on the way up to the main roundabout.
1:36.1,1:35.4 1:33.1 1:31.7 1:30.4 1:26.8, 1:31.8 |
| course setting/ control pick-up 1:25:00 [1] | |
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| Probably spent longer than this out remapping parts of Blackwood Park and checking out control sights but a lot of it was just standing around. Walked most of the way too : ) Not really counted as training but its a milestone for the first course i've ever set! |
Tuesday Feb 12 |
| Running warm up/down 18:00 [3] 3.2 mi (5:37 / mi) | |
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| Running race 41:56 [5] 9 km (4:40 / km) vdot: 43.2 | |
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Monday Feb 11 |
| Note | |
| (rest day) |
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Sunday Feb 10 |
| orienteering (technical) 48:00 [3] 5 km (9:36 / km) | |
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| hard, medium length course set by adrian craig...this involved a lot of thick green!!! Thought i was doing really badly until i got back to the finish and found out that a few of the senior boys hadnt managed to find all the controls and gave up. Felt slow running in terrain...need to do some terrain intervals!
n.b. do not go looking for paths through dark green in Para Wirra...chances are the path will not be there! |
Saturday Feb 9 |
| orienteering race (summer series) 1:00:01 [4] 7.1 km (8:27 / km) +312m 6:56 / km | |
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| A CRUEL AND STEEP SUMMER SERIES COURSE AT KEITH COT FARM!
a lot of bingo controls (eg. hidden in corners of inverted walls of buildings) and a lot more climb than usual |
| Running (belair) 41:00 [3] | |
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| an easy run after last two days of faster stuff |
Friday Feb 8 |
| Running intervals 2:56 [5] 0.9 km (3:16 / km) | |
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| 6x150m with 250m jog recovery between intervals
Felt hard after last night but kept up an ok speed considering first track intervals in a while |
| Running (jog recovery) 9:00 [2] 1.5 km (6:00 / km) | |
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| Running warm up/down 32:00 [3] | |
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| including 100m run throughs |
Thursday Feb 7 |
| Running race 35:55 [5] 7.1 km (5:04 / km) vdot: 38.6 | |
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| twilight series along linear park...really slow as hamstrings still tight from Sunday flex |
| Swimming recovery 47:00 [2] 2.5 km (18:48 / km) | |
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Tuesday Feb 5 |
| Running warm up/down 15:00 [3] | |
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| Running race 35:59 [5] 7.1 km (5:04 / km) vdot: 38.5 | |
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| Twilight race...not 100% sure of time
legs still SOOO stiff from weekend but i made it all the same. Rest of body felt strong |
Monday Feb 4 |
| Swimming recovery 57:00 [3] 2.2 km (25:55 / km) | |
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| Did some swimming with friend after her water polo practise then went to swimming with Susanne. Felt good as it was about the only thing i could do after so much flex training at aero camp |
Sunday Feb 3 |
| cycle (transport) 28:00 [3] 12.5 km (2:14 / km) | |
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| rode to marion from home for aero camp |
Saturday Feb 2 |
| cycle (transport) 35:00 [3] 15 km (2:20 / km) | |
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| Mitcham-Marion return after a delicious breakfast of pancakes (gluten-free), fruit and yohgurt with Susanne...and the chef Tyson! |
| Sport aerobics strength 3:00:00 [2] | |
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| Sport Aerobics SA training camp
dish holds, kicks, compulsaries, lifts and flex
Coaches had to join in on some of the sessions...even flexibility...hamstrings really feeling it and not as supple as i used to be but at least still able to do the splits! |
Friday Feb 1 |
| cycle 34:00 [3] 12.5 km (2:43 / km) | |
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| Rode to mitcham station as missed early train |
| orienteering (summer series) 31:12 [5] 5.6 km (5:34 / km) | |
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| Christies Beach...ended up arriving an hour late so course was closing so i had to do shorter course. WEnt really fast to get back by eight o'clock and just touched each control site instead of punching. Fairly simple navigation |
| Swimming recovery 34:00 [3] 1.3 km (26:09 / km) | |
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| quick dip after finally quitting the sales job...hurray! |