Training Archive: El LukeoIn the 7 days ending 2008-05-17:
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| S | M | T | W | H | F | S | |||||||||||||
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 | ||