Training Archive: NMFCIn the 31 days ending 2008-07-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| Stretch 10:00 [1] | |
| Running 5:01 [4]1 km (5:01 / km) | |
| shoes: Rebok Premiers | ||
| 1km around the park | ||
| Running 2:57 [4]0.6 km (4:55 / km) | |
| shoes: Rebok Premiers | ||
| 600m around the park | ||
| Running hills 51 [4]0.17 km (5:00 / km) | |
| shoes: Rebok Premiers | ||
| 170m up the hill out of the park | ||
Tuesday Jul 29 | ||
| Running 23:50 [4]4.21 km (5:40 / km) | |
| shoes: Rebok Premiers | ||
| Felt good today i think my good warmup and stretch helped | ||
| Stretch warm up/down (5 up / 5 down) 10:00 [3] | |
| Running warm up/down (10 up / 10 down) 20:00 [2] | |
Sunday Jul 27 | ||
| Orienteering race (Hunter Valley Champs) 57:06 [4]**** 4.3 km (13:17 / km) | |
| spiked:12/14c shoes: Asics Gel | ||
| distance covered: 5.11km
I had a good run today didn?t really make many mistakes. 1. Spent about 3.5 minutes marking my map but to number 1 I just ran along the track till I could see the creek and ducked in. 2. Ran straight up the spur until I hit the rocks then followed the rocks to the control. 3. Went over the top of the spur but then went down in slightly wrong direction and hit the creek 400m from the control (oops). I then simply followed the creek to the control. 4. Went straight uphill to the spur, which had a track on it. I spent 20 seconds there making sure I was in the right spot then ran straight into the control. 5. Jumped up onto the spur then followed it down to the main creek then when I saw I couldn?t run in the creek (water) I ran along the side which was probably faster then the creek anyway I hit the appropriate bend the found the clearing into the creek and what do u know there was a control there. 6. A relatively easy control I simply jumped (key word jumped) down into the creek and followed it along. 7. A fairly long control ran up hill onto the track on the spur and ran along it when I felt the time was right I left the track and ran down to near the creek followed it along counting my gullies to find the control. 8. Ran to the top of the spur I decided just to go through the green as I had gravity on my side it was ok. Then I crossed the creek onto the track followed it to the corner (attackpoint) and ran to the control using aim off technic to the right. 9. Kinda half contoured half ran up the hill out of this one came to the track near the embankment down to the main creek crossed it and followed it to the creek with the control in it to find the control. I stoped to have a drink. 10. Went up the creek to the top of the spur then half contour half dropped to the track hitting it at the creek went up the hill on the track and down the other side cut through the bush till I thought I was the same height as the clearing then contoured to the control. 11. Ran along the creek to the track up the track through the fence down the other side and when I was near the creek ran in across a fairly main watercourse and into my control. 12. Followed the main creek 1, 2 and 3 watercourses and theres my control. 13. Well my only real mistake of the day came at the 2nd last mark. A bit careless but ay. Ran on a rough baring hit the rocky ground above the control ran down straight past it, hit the main creek turned around came back and got it. It was slightly frustrating but it dint want it to get to my head as there was one more control left. 14. Ran up a bit before contouring around to the track the seeing streamers going in the rough direction of my control followed them into my control punched it and off to the finish. I got heaps bored and decided to write what it did | ||
| C • Hehe 5 | ||
Saturday Jul 26 | ||
| Running 1:07 [3]0.4 km (2:47 / km) | |
| shoes: Rebok Premiers | ||
| There u go Kas there is my 400m time. | ||
| C • Mad 5 | ||
| Running 23:15 [3]4 km (5:49 / km) | |
| shoes: Rebok Premiers | ||
| Good run had fun | ||
| Running 7:50 [3]2 km (3:55 / km) | |
| shoes: Rebok Premiers | ||
| This was fast u were in your group of 5 and each km loop ur slowest runner drops off. So i droped of second i was going to go third but the other person had the better legs. | ||
Wednesday Jul 23 | ||
| Running 20:23 [3]2.5 km (8:09 / km) | |
| shoes: Rebok Premiers | ||
| Didnt go at all hard as i wasnt feeling too good (could have been my peanut buter sandwhich for afternoon tea) but i had too get out of the house | ||
| C • ooh 2 | ||
Tuesday Jul 22 | ||
| Running intervals (400m on / 1 min off) 10:32 [4]1.66 km (6:21 / km) | |
| shoes: Rebok Premiers | ||
| i did intervals but only 3 repitions as it was so cold i couldnt breath propally
Note: A trophy came today at school for a AFL team and its like a 40 cm high | ||
Sunday Jul 20 | ||
| MTB 2:33:15 [3] | |
| shoes: Asics Gel | ||
| Not sure of distance becuase my garmin ran out of batterys
I went for a ride on the pomalong creek map with dad. We got lost and found our selves in wyee point . Then from there we got more lost finding ourselves at the collirery. We then wisened up and followed our footsteps home. It was fun to go places i dont usally go. | ||
Saturday Jul 19 | ||
| Note | |
| I got my stiches out!!! but i still cant do much as it isnt fully healed | ||
| Running race (Newcastle X-Country) 32:17 [4]6 km (5:23 / km) vdot: 35.5 | |
| shoes: Rebok Premiers | ||
| Ran well today i think the compition side of it motivated me too push hard as i was faster today then i have been training so im happy. | ||
| C • well done 8 | ||
| Stretch warm up/down 10:00 [1] | |
| Running warm up/down 5:00 [2] | |
| shoes: Rebok Premiers | ||
Friday Jul 18 | ||
| BIke Machine 10:00 [3] | |
| (injured) | ||
| Stretch warm up/down (6min before and 4mi after) 10:00 [1] | |
| Running 33:41 [4]5.2 km (6:29 / km) | |
| (injured) shoes: Rebok Premiers | ||
| Went for a run around my neighbouring suburbs going up lots of hills. I think ive worked really harded this week as all i have done is run because of my hand. | ||
| C • good work glen i think you have too 1 | ||
Thursday Jul 17 | ||
| BIke Machine 10:00 [3] | |
Wednesday Jul 16 | ||
| Running 39:41 [3]3.95 km (10:03 / km) | |
| (injured) shoes: Rebok Premiers | ||
| Went for a jog with my Sister | ||
| Running warm up/down 5:00 [2] | |
| (injured) shoes: Rebok Premiers | ||
| Stretch warm up/down (15 before / 5 after) 20:00 [1] | |
Tuesday Jul 15 | ||
| Running 30:41 [4]4.73 km (6:29 / km) | |
| (injured) shoes: Rebok Premiers | ||
| Ran to the point then stright up the top of the ridge that goes down the morisset pennisula | ||
| Stretch warm up/down 5:00 [1] | |
Sunday Jul 13 | ||
| Orienteering race (State League) 1:14:57 [4]5.9 km (12:42 / km) | |
| (injured) shoes: Asics Gel | ||
| Actual Distance: 7.95km
Really happy wtih this run a couple mistakes but everyone did. Only 15 minutes behind the leaders so im happy. Had a good race against Rockman (who started 2 min in front) caught him going to 2 but he retook the lead at 3 then we swaped lead several times before I ran away from him going to 10. Also Olle was with me from 7 to 11 I got away from him at 9 but stuffed up exit direction out of that control so he ran past me going to 11. I rember going to 11 seeing olle 20 meters in front and AlexM, MalcomR and a couple other people roaring down the track behind me. It sounded like a hurd of bulls or something. | ||
| Running warm up/down 12:00 [3] | |
| shoes: Asics Gel | ||
| Warmed up and down | ||
| Stretch warm up/down 5:00 [2] | |
| before event | ||
Saturday Jul 12 | ||
| Running warm up/down (ladders work) 10:00 [3] | |
| (injured) shoes: Asics Gel | ||
| Orienteering (Camp intervals relay) 47:31 [3]5.7 km (8:20 / km) | |
| (injured) shoes: Asics Gel | ||
| I was paired with Lil Nic but after i badly mucked up my first course wecame back too be near the leaders | ||
Friday Jul 11 | ||
| Orienteering 1:11:39 [3]5.2 km (13:47 / km) | |
| (injured) shoes: Asics Gel | ||
| Walked the course as I wasnt alowed too run due too my hand | ||
| BIke Machine 2:30 [5] | |
| (injured) | ||
| Rob held a water vs. Glucose experiment it was hard having too ride as hard as u can for 30sec and then getting 5 minutes break doing this 5 times | ||
Wednesday Jul 9 | ||
| Running warm up/down 7:30 [2] | |
| shoes: Asics Gel | ||
| Went for a warm up with alex m and kas | ||
| Stretch 5:00 [1] | |
| Orienteering (relocation) 38:51 [3]3.64 km (10:40 / km) | |
| shoes: Asics Gel | ||
| Alex M led me around a realoction course | ||
| Orienteering (Map memory) 23:53 [4]3.08 km (7:45 / km) | |
| shoes: Asics Gel | ||
| Alex M ran with me holding my map only giving it to me at each control
Note: Relocated without a map | ||
| Orienteering 28:41 [3]3.29 km (8:43 / km) | |
| (injured) shoes: Asics Gel | ||
| Did a small course | ||
Tuesday Jul 8 | ||
| Running warm up/down 15:00 [3] | |
| shoes: Rebok Premiers | ||
| Went for a group run ,used ladders and hand weights | ||
| Stretch 5:00 [3] | |
| Orienteering race (Score Course) 46:03 [4]5.84 km (7:53 / km) | |
| shoes: Rebok Premiers | ||
| Did a score course around Lake Canobolas did well although i was couple minutes late | ||
Monday Jul 7 | ||
| Event: NSW Junior Squad Training Camp | ||
Sunday Jul 6 | ||
| Orienteering (Med RED) 1:25:13 [3]4.2 km (20:17 / km) | |
| shoes: Asics Gel | ||
| Actual Distance: 5.88km
Had a good run couple mistakes and one control marked in the wrong spot but ran well it was a very phyical course | ||
| Stretch warm up/down 10:00 [3] | |
| Running warm up/down 7:52 [3]0.83 km (9:30 / km) | |
| shoes: Asics Gel | ||
| Orienteering (Control Collecting) 26:22 [3]2.41 km (10:56 / km) | |
| shoes: Asics Gel | ||
| Orienteering (Control Collecting) 18:58 [3]1.74 km (10:54 / km) | |
| shoes: Asics Gel | ||
Saturday Jul 5 | ||
| Soccer 1:30:00 [3] | |
| shoes: Reebok Soccer Boots | ||
| After about 25 min our goally hurt his knee bad so they called in the replacement (ME). We lost 3 nil but i thought i did well i tryed to attck everythiing so pretty much if the ball came within the 18 yard box it was mine and it was working aswe were down players. I also did this mad afl style jump over this guy on a corner. We now only have 6 players ( u need 7 to play without forfeiting) so i dont know how many more games we will play. | ||
| Stretch 15:00 [1] | |
Thursday Jul 3 | ||
| Running 31:42 [3]5.02 km (6:19 / km) +335m 4:44 / km | |
| ahr:173 max:187 rhr:67 (sick) shoes: Rebok Premiers | ||
| Went for a solid run with the garin this time using the heart rate montiter function seeing how short i have been running i did the loop twice my loops were 15:39,16.03 the second one is slower then the first but they are still ok.
Does anyone know how accurate the climb is on a garmin ??????????????????????? | ||
| C • Climb 2 | ||
| Stretch 25:00 [1] | |
| (sick) | ||
| 5 minutes before and 20 minutes after the run | ||
| C • twenty five mins of stretching? 1 | ||
Wednesday Jul 2 | ||
| Running 15:52 [3]2.68 km (5:55 / km) | |
| (sick) shoes: Rebok Premiers | ||
| I got a garmin yesterday and i used it to day. i think that was the reason i smashed my previous times as i went faster when i looked down and it said i was going slow but now im unhappy becasue ino how slow i am
Considering this is the course i havealways done i feel super slow now | ||
| C • km rate. 16 | ||
Tuesday Jul 1 | ||
| Stretch 10:00 [1] | |
| (sick) (rest day) | ||
| Did some stretches to try an loosen up a bit | ||