Training Archive: El LukeoIn the 31 days ending 2008-05-31:
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| 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 | F | S | ||||||||||||||||||||||||
Saturday May 31 | ||
| Orienteering (Attackpoint practice) 20:00 [3] *** 2 km (10:00 / km) | |
| spiked:14/19c slept:3.0 (sick) shoes: Brooks Adreniline | ||
| felt a bit "seedy" but it was not too bad
time includes warm up | ||
| C • seedyseedyseedyseedyseedyse... 2 | ||
| Orienteering race 41:25 [4] *** 5.3 km (7:49 / km) | |
| spiked:13/15c slept:3.0 (sick) shoes: Brooks Adreniline | ||
| Good run considering
felt just like taking it E-Z so i just tryed to concentrate on making it smooth and accuate. Did well at this except after #5 i ran of 90degrees to the left!! wtf not even sure why because i knew that i was going the wrong way.. just decieded to keep running! haha. | ||
| C • #8 2 | ||
Friday May 30 | ||
| Note | |
| slept:6.5 (rest day) | ||
| Decieded to have a day off.
Sketchy times at snowy's :D wwwaaa snowy is goone :( | ||
Thursday May 29 | ||
| Note | |
| slept:6.5 (rest day) | ||
| no training today...
feeling tired | ||
Wednesday May 28 | ||
| Swimming (Laps) 35:00 [4] 1.05 km (33:20 / km) +5000m 1:21 / km | |
| slept:5.0 | ||
| 4 x 250 Lap sets.
+2 x warm down/stretching laps Drank barroca before and felt like i had swallowed some pool water...uurgh. Ate about 20 choc coffee beans afterwards and i feel great now..mmm | ||
| C • friday 4 | ||
| Note | |
| Spoke to one of the Youth Lawyers at the Canberra youth law centre. She reckons that i should try and get compensation for the damage done to my bike from the dude and his nails/plank. This is on the grounds that intentional malicious damage was done on public property (the nature strip). It sounds ok and im going to give it a go. Havent got my hopes up tho. Its pretty crazy tho, i mean i am pretty much sueing the dude! | ||
| C • ooo 7 | ||
Tuesday May 27 | ||
| Cycling (road) (Extended hill x 2) 1:00:00 [5] +500m | |
| slept:8.5 shoes: Brooks Cascadia 07 | ||
| 15 minute warm up ride to base of Mt Ainslie (see comment regarding my incident (grrr)
16:21 Hard Fast ride up Mt ainsie. 5 Mins of stretching at top 5 Mins down 16:20 Hard Fast ride up Mt ainslie 5 Mins down 5 Mins home I wasnt sure if my 2nd go would be faster or slower than the first, i thought it would be faster as i thought i pushed harder. Perhaps i did, but it was equalled out by tiredness. I new it would be close to the first time...but wow!! 1 seconds difference!! what are the chances? if you take into account rounding in regards to milliseconds, they are exactly the same! | ||
| C • Planks, Nails, And immature old men 8 | ||
| Note | |
| I have recently taken to taking a dissolved barroca (no, not for hangover relief!) in the morning. It says on the box that it "helps you use maximum energy from the food you eat" without containing sugar or caffine. It has lots of vitamins and stuff in it. Can anybody tell my about the credibility of vitamin suppliments in terms of health, wellbeing and performance? Is it a waste of money, or will it help in terms of fatigue and immunity?
Lots of long words in there i know... but seriously? | ||
| C • Extra nutrients 20 | ||
Monday May 26 | ||
| Note | |
| slept:3.0 (rest day) | ||
| decieded not to train today at all. i was going to go to the pool after school, but i wussed out because i am too tired.
three hours sleep isnt usually too good. i had a geography research essay and an engineering research assignment to finish. that is my excuse. havent had any tendon pain today...but i havent exactly done anything | ||
Sunday May 25 | ||
| Orienteering race (Selection Race) 44:11 [5] **** 6.2 km (7:08 / km) | |
| spiked:7/11c slept:8.5 (injured) shoes: Brooks Adreniline | ||
| OMFG that was possibly up there in terms of epicness and stuff to write about. i hit #1 great. on the way to #2 i stopped to help timmy across a fence, which kind of distraced me for the rest of the leg. i even new where i had hit the fence, on the corner...but i ran straight up the hill as if i was going the right way which cost me at least a minute or two. then my right ankle seized up! grr a jihad on tendonitis. then on the way to 3 my left seized up too! and for #3,4 and 5 i was contouring but kept dropping because it hurt less. which meant i hit each gully way too low and had to go up. 5-6 was a good leg...then again it was on the track.6-7 was fair as well. then lachy caught me up. going to 8 was over a ridge, which began to hurt heaps, then all of a sudden both feet went numb. not just tingly, but like i could have kicked a wall and not felt it numb. this was a good thing as it took away the pain, but it was just as distracting. plus i lost control of my feet, and had to place my entire leg in the right place with each stride. this didnt matter heaps tho because if i did hit a stick or roll my ankle it didnt really hurt because of the numbness. 8-9 was ok. i took the bush(stoopid) and lachy took the track, i lost my bearing too, yet he only beat me there by around a minute or so. 9-10 (i had stopped worrying about my feet almost completely by now so i was so unco going down thru all the logs and stuff) was a good control, so was 11(even tho lachy took a different route, we still got there in the sameish time). to the finish i planned to go along the track but kind of lost it and just ran thru the bush. i wasnt particularly worried tho because i knew i had had a reasnobly fast run, and that i would beat those (scott,rich,matt,sean) that i needed to beat. In the end very happy as lachy only beat me by 4 minutes. sorry for writing so much...hope it was a good read. | ||
| C • EPIC JOURNEY OF SELF DISCOVERY 6 | ||
| C • where am I, where am I going ... 19 | ||
| Running warm up/down (includes stretching time) 20:00 [3] | |
| slept:8.5 | ||
| running to warm up and stretching before the race | ||
Saturday May 24 | ||
| Strength and Conditioning 10:00 [2] | |
| slept:9.5 (injured) (rest day) | ||
| (not really injured right now...kinda semi-injured)
did some of the exercizes for my archilles tendon that belinda recomended. it was ok but im not sure if i was doing quite the right thing. she said something about stairs but i was not quite sure where the stairs came into it :-? anyway i kindof bobbed up and down for a while like i think i was sposed to. felt sore afterwards so i tried to stretch them out. feeling ok now so its cool | ||
| C • woops 2 | ||
Friday May 23 | ||
| Note | |
| (injured) (rest day) | ||
| no training today
resting up for sundays selection race have to look after my ankle | ||
Thursday May 22 | ||
| Running (ASC x-country) 26:00 [5] 6 km (4:20 / km) | |
| slept:7.5 shoes: Brooks Adreniline | ||
| ASC cross country carnival. at stromlo forest park running track
im a noob and i got pwned. i dislike cross country on tracks with hills in the bush i hate cross country on a flat grass track in a paddock! o well i think i beat about 8-10 people, which is something. it really was too flat tho, and my archilles tendon started bothering me after about three k. feeling pretty down right now. and my olds just cut sick at me because i came home instead of going back to stoopid school. get off my case! grrr good work olle and belinda :D ps. radford won.......again =) | ||
| C • ASC 8 | ||
| Running warm up/down 20:00 [3] | |
| slept:7.5 | ||
| did a total of about 20 mins warm up, over about an hour.
should have warmed down and didnt | ||
Wednesday May 21 | ||
| Running (Mt ainslie) 45:00 [3] | |
| slept:7.0 shoes: Brooks Cascadia 07 | ||
| 15 minute jog to the base of mt ainsie
run up mt ainslie ... approx 11 mins (would have been 12 if i went from rememberance park) run down mount ainslie and back home (20mins from top to home) VERY sore tendon in back of right ankle. my right knee was also sore whilst running and my muscles of my right leg cramped up on the way down...i think amputation is the only option but seriously, my archilles is giving me the shites at the moment. every interval training and hill training it gets really sore for about 4 hours after. its ok now but still not brill. it really hurt after the run. dad thinks i might have a small case of archillisitis or something. hmmmm | ||
| C • RICE with out the ICE 4 | ||
Tuesday May 20 | ||
| Swimming (Lap intervals) 35:00 [4] 1 km (35:00 / km) | |
| slept:6.0 | ||
| Did josh's lap intervals
4 x 250m (5 laps), each one took about 6+ minutes good fun:) pwned all of my previous swimming distances | ||
| Swimming warm up/down 10:00 [2] 0.2 mi (49:58 / mi) | |
| slept:6.0 | ||
| Two laps of warm up before my lap intervals
two more laps of warming down/stretching out/trying pool running. good fun :) | ||
| C • Where.... 13 | ||
Monday May 19 | ||
| Running (intervals) 20:00 [4] 3.5 km (5:43 / km) | |
| slept:4.0 shoes: Brooks Adreniline | ||
| Interval training for cross country. relatively easy and short. 4x800 meter intervals at about level 4 intensity. 2minute recoverey between each. then 1x600meter at level 5 intensity.
good but a bit tacky, too short... and i think a proper run would have done me more good | ||
| Note | |
| slept:4.0 | ||
| kiddies, four hours sleep is not generally good for your performance! | ||
| C • sleep 8 | ||
Sunday May 18 | ||
| Cycling (MTB) 50:00 [3] 12 km (4:10 / km) | |
| slept:8.0 | ||
| time is riding time to and from majura pines. | ||
| Cycling (MTB) (MTBO practice) 45:00 [3] *** 8 km (5:38 / km) | |
| slept:8.0 | ||
| Using a standard O map of majura pines, i tried to practice MTBO. bit of a failure really, as majura isnt really a good area for it.... the network of fire trails are not ideal, there are so many switchbacks on the single track ( fun but not ideal for MTBO).... and there are just so many new tracks, and tracks that have dissapeared .
it really was a bit of a lost cause. But i had fun and i rode up to the far north corner, which i had not done before. the tracks up there are great fun!! | ||
Saturday May 17 | ||
| Orienteering 15:00 [3] *** 2 km (7:30 / km) | |
| slept:9.0 shoes: Brooks Adreniline | ||
| BL training
focus was on "back to basics" we particullarly focused on using handrails. i did the last four controls by map memory...but it wasn't to hard. | ||
| C • Homonyms 13 | ||
| Running warm up/down 5:00 [2] | |
| slept:9.0 shoes: Brooks Adreniline | ||
| warm up | ||
| Orienteering race (chasing start) 31:55 [5] *** 4.7 km (6:47 / km) | |
| spiked:14/16c slept:9.0 shoes: Brooks Cascadia 07 | ||
| We had a chasing start with 1minute starts
First olle, then Ian Lawford, Then me and belinda and lachy (all 1 min apart),. I caught up to Ian by about the 3rd to 5th control, but i couldn't quite overtake him until the 11th control!! didnt see olle until he was on my right h.s. between 8&9, then he dissappeared and somehow was running up the gully to 9, on my left h.s. belinda had calf troubles and came back early lachy came back grumpy so i spose he had a bad run. i think he came back between 1-2 minutes after me so i think he just beat me =(. It was a fantastic run for me. i spiked heaps of them and i was also able to hold a good pace for the whole course. between control 14-15, me and ian left at the same time, and ian went over the hill (/mountain) and i took the large lower loop on the track. we had been running the same pace the whole time, and we got to 15 together... despite the distance and climb differences for that control. except i think he was i little more worn out from his choice than i was.... | ||
| C • the epic control 14-15 5 | ||
| Note | |
| A jihad on flat tyres.
just putting it out there that is my excuse for not cycling this week | ||
Friday May 16 | ||
| Stretching warm up/down (dynamic) 5:00 [1] | |
| slept:7.0 | ||
| did five minutes of dynamic (moving) stretches before my beep run.
good fun :) | ||
| Running tempo (Beep-test) 10:00 [5] | |
| slept:7.0 shoes: Brooks Adreniline | ||
| I have been using the beep test as a training tool.
Last week i got 10.0 This week i got 10.3 This is a bit puzzling as my record (for the last 3 years we have done it bi-annually at school) was 12.6 in september last year, and i feel fitter now than i think i was then. Some possible reasons for this difference: 1. I am not pushing it as hard as im using it as a training rather than a test 2. The conditions are completely different. Now i am running in the dark on a bitumen road between two cones. there are distractions such as cars etc. Last year it was in a well lit bball court during daytime. 3. Perhaps the recording i have on my phone of the beep test that i play thru headphones is slightly faster than the real test.???(is that possible??) hmmm dilemma or maybe im just too scared to admit im a fat slug | ||
| C • Hmmm, a puzzle 12 | ||
| Running warm up/down 5:00 [3] 0.7 mi (7:08 / mi) | |
| slept:7.0 shoes: Brooks Adreniline | ||
| warm down jog after beep-run | ||
| Stretching warm up/down (static) 5:00 [1] | |
| slept:7.0 | ||
| five minutes of static stretches. 10x30second stretches | ||
Thursday May 15 | ||
| Running warm up/down 15:00 [3] 2 km (7:30 / km) | |
| slept:6.0 shoes: Brooks Adreniline | ||
| warm up on nth lynham ridge | ||
| Orienteering intervals 25:00 [4] ** 4 km (6:15 / km) | |
| slept:6.0 shoes: Brooks Adreniline | ||
| Cockies interval training on nth lynham ridge. good hardcore, could have pushed harder tho
it was SOOOOO COLD!!!! note to self: wear gloves | ||
| Stretching (dynamic) 2:00 [1] | |
| slept:6.0 | ||
| did 2mins of dynamic stretches with heather before the run.
should have done some static after... bad boy luke | ||
Wednesday May 14 | ||
| Running warm up/down (control setting) 40:00 [2] *** 4.5 km (8:53 / km) | |
| slept:7.0 shoes: Brooks Adreniline | ||
| me and the gnome went for a run around the pinnacle (in weetang). put some cones (we get our cones from scotty) out for the blue lightning training. a bit dodge, actually we got tonnes wrong , but such is life | ||
| Orienteering (Intervals) 45:00 [4] *** 5 km (9:00 / km) | |
| slept:7.0 shoes: Brooks Adreniline | ||
| an amazing interval sesh orgainsed by the amazing gnome (sorry ive started calling you that heaps now lol!).
yea it was good, saw some rabs just chillin cos they're homes have been destroyed and all their family has been killed. intervals were total 5km, 4 x 1.somethings. thanks grant for the lift :) | ||
| Stretching warm up/down 1:00 [1] | |
| hmm stretching, abotu 1min. that is something i should do a LOT more of.
ok my aim for the next month is to do a total of 5mins per training sesh. then i can gradually get into a hab of doing more and more | ||
| C • Tips for stretching 17 | ||
| Note | |
| sighted the rare weetang clan species, tommy hawketts. was driving in an instructional "L" plated veichle, a very rare sighting, to see his tough-guy reputation belittled by two pieces of yellow plastic. | ||
| C • Next weeks training ... 2 | ||
Tuesday May 13 | ||
| Swimming (Laps) 20:00 [3] 0.7 km (28:34 / km) | |
| swim, civic pool
4th week of swimtraining. 1st week (30 mins) 17 laps 2nd week (30 mins) 18 laps 3rd week (30 mins) 19 laps This week (20 mins) 14 laps Only did 20 mins as i was running late, forgot my goggles, and had an english oral task at 8:30 | ||
| C • you swim at civic pool!!? w... 1 | ||
Monday May 12 | ||
| Orienteering race (ACT Schools champs) 14:30 [5] *** 3.3 km (4:24 / km) | |
| shoes: Brooks Adreniline | ||
| ACT schools champs, Blue course, not quite but nearly. fun tho!! v.fast :) i believe i pushed 5min k rate! theres a first for everything!! :) | ||
| C • luke is a 6 | ||
Sunday May 11 | ||
| Orienteering race (Badge Event) 1:19:00 [4] **** 7.6 km (10:24 / km) | |
| shoes: Brooks Cascadia 07 | ||
| Badge Event...At BADJA (south)!! Freaking beautiful country to run in
A bit dissapointed by the whole write-up maps thing. Which century are we in again?? Otherwise a good run. I came 6th on the Red 1 course | ||
| C • We were lucky 7 | ||