Training Archive: DangerIn the 7 days ending 2007-12-09:
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| M | T | W | H | F | S | S | |||||||||
Sunday Dec 9 | ||
| Running 30:00 [4] | |
| ahr:163 shoes: Adidas Swoop II | ||
| running to start/from finish and bit of warming up. | ||
| Orienteering 1:35:11 [4]*** 11 km (8:39 / km) +425m 7:15 / km | |
| ahr:156 max:184 spiked:1/24c slept:7.0 shoes: Adidas Swoop II | ||
| Longshore National Event
wasn't anything spectacular, my navigation was shocking, was really hesitant the whole time and wasn't concentrating very well. felt pretty tired until the last couple of km where I started to feel energized again and was able to run really hard. still felt good at the finish, better than I had done at the start which confused me so I ran hard back up to the assembley. was a very strange event having 600m in the middle to just walk and it would be taken out, didn't feel right at all, but was welcome all the same. | ||
| C • you 3 | ||
Saturday Dec 8 | ||
| Event: ShUOC Chasing Sprint and Captians Memorial | ||
| Running 25:00 [3]4 km (6:15 / km) | |
| shoes: Adidas Swoop II | ||
| to / from prologue | ||
| C • Feed the Yak! 2 | ||
| Orienteering race (ShUOC Sprint Prologue) 25:27 [4]** 4 km (6:22 / km) | |
| ahr:172 max:186 shoes: Adidas Swoop II | ||
| quite well planned, but still lot of path running. ran at about 75%, didn't wan't to push anything too hard today.
yuky weather | ||
| Orienteering race (ShUOC Sprint Chase) 22:19 [4] | |
| shoes: Adidas Swoop II | ||
| started at the front of a big group with noone ahead for over a minute, so main thing was keeping with the group. ran middle section fast with RobB and caught camel (overtook Little Rob somewhere). Little Rob caught up near the end, the others then got ahead as I was stuck behind Ben going through a thicket - whose glasses had fallen off, so cruised the last section running on my own. | ||
Friday Dec 7 | ||
| Swimming 26:00 [2] | |
Thursday Dec 6 | ||
| Note | |
| (rest day) | ||
| cold, wet
sore throat, rest then run well at w/e :D | ||
| C • bugger 2 | ||
Wednesday Dec 5 | ||
| Core 21:00 [5] | |
| ahr:106 max:117 | ||
| was going to do night-o in bingham but torch hasn't charged yet, so decided to do core session tassman proposed for me since i didn't do circuits this week.
4 blocks of exercise, 15sec recovery between everything. did each block 3 times before moving on. (only did last block twice) 12 Press ups 15 Sit ups - 15 back raises 15 controlled crunches - 30sec Plank 30sec Side Plank Left 30sec Side Plank Right - 16 Twist Sit ups 15 Sit ups with 2kg on chest | ||
Tuesday Dec 4 | ||
| Running 37:00 [3] | |
| ahr:132 max:154 shoes: Asics GT-2120 | ||
| run to Woodbourne Athletics place from home, ran bits walked bits after ponds forge. | ||
| Track 9:32 [5]3 km (3:11 / km) | |
| ahr:191 max:200 shoes: Asics Gel DS Racer VII | ||
| Ian had a 'fun' session planned for tonight, but unfortunately for me I had my own overdue fun...3km.yay.
target (set by Jase) was 9:45, so my aim was to run each lap under 80s (40 for 200m) weather was just right, quite windy on back straight but not very cold. It was one of those days where I felt crap and tired all day but managed to run alright once I got going (as in Gothenburg) I started out pretty quick, throwing away my plan straight away really, partly to see how I would cope, and partly to get some seconds in the bank for later on. splits: 200m 35s 600m 71s 1000m 76s 1400m 78s 1800m 74s 2200m 80s 2600m 81s 3000m 75s bit annoyed to have a couple of slow laps and they were pretty inconsistent, but fairly happy with time. 15sec taken off time from tour. | ||
| C • good time 2 | ||
| Track 8:00 [3] | |
| ahr:152 max:190 shoes: Asics Gel DS Racer VII | ||
| after 3km had couple of minutes rest, then joined in halfway through guys 2nd set of their session
300m 49s / 40s rec 200m 31s then jogged round for few minutes to losen off/warm down felt like I was going to throw up after i'd finished joggin, which I took was my body's way of saying 'that hurt' so wrapped up and walked home (which took forever) and felt fine once I was back. | ||
Monday Dec 3 | ||
| Running 1:07:00 [3] | |
| ahr:147 max:165 shoes: Adidas Swoop II | ||
| went for a nice steady run in the hail and rain. yum.
endcliffe, bingham, up to bottom of porters clough then cut across footpaths and lanes to Lodgemoor, back down roads from lodgemoor. hit the school hometime rush on the way back in and nearly knocked about 5 kids off their feet. all fun and games. didn't take as long as I was expecting, but wokred out nicely as I needed to get back sharpish to head down to tass thingy in city centre | ||