Training Archive: El LukeoIn the 7 days ending 2008-05-24:
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| S | M | T | W | H | F | S | |||||||
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!! | ||