Training Archive: El LukeoIn the 7 days ending 2008-06-07:
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| S | M | T | W | H | F | S | |||||||||
Saturday Jun 7 | ||
| Event: QBIII | ||
| Orienteering race (Middle Dist) 33:26 [5] 4.5 km (7:26 / km) | |
| slept:10.0 (sick) shoes: Brooks Cascadia 08 | ||
| Pretty crap run. Muffed up about 70% of control circle detail and also 30% of other bits. Josh beat me by 6 mins and rob beat me by 1. A very technical area with lots of sketchy and opinionated mapping. | ||
| Running warm up/down (Warm Up) 15:00 [3] | |
| Warming Up + Warming Up with the Heff-meister | ||
Friday Jun 6 | ||
| Note | |
| slept:7.5 (sick) (rest day) | ||
| sore throat
coughy snuffly feel like crap | ||
Thursday Jun 5 | ||
| Cycling (road) 55:00 [3] 17 km (3:14 / km) | |
| slept:7.5 (sick) shoes: Volleys!! | ||
| World Environment Day
Rode to school includes 5 mins of singletrack at bruce ridge on the way after school rode down to the lake and met dad we then went to woden and i got new shoes (again) shop refunded my adrenilines this was cos they were like 8 weeks old and had fallen apart, and i dont really do that much running, compared with the people who are reading *cough lachlan* this *cough belinda* so that was good. new shoesies!! =) hope theyre broken in by weekend (qbIII) yesterday i thought a cold might be coming... today it has hit like a buggery... runny nose sore throat sneezes!! poop. | ||
Wednesday Jun 4 | ||
| Event: TRAAIINNNNNIIIIIIINNNNNNNNGGGGGGGGGGGGG | ||
| Orienteering (O-Intervals) 30:00 [4] *** 3.5 km (8:34 / km) +20m 8:20 / km | |
| slept:7.5 shoes: Brooks Adreniline | ||
| Sick Orienteering intervals at Radford.
1. 650m - through a bit of school then around oval 2. 750m - through a bit of school then "vacant school grounds" 3. 850m - through the bush on Gossan Hill - more scrubby than "open" 4. 900m - a very jaggedy leg through the school with lots of route choice *+this is straight lines... it would have been about 4ks running total i think *+ a couple minutes recovery b/w each I wrote the course up 17 times(i REALY need a comp program to do it!) so i was pretty gun by the end and could write it up by memory. I used this on the run as a map memory exercize and only had to look at the map on leg 3 in order to get some correct bearings. Love running at radford as it is like a super compressed UC or ANU. Also the fact that i know it so well! Good to see everyone enjoyed it. Also with everybody running it was good to push me, but i could have pushed a bit harder. Feeling pretty good now, except at about 7pm i went into this really grumpy mood and was pist off about everyone/thing...mmm what the hell...i had a bath which calmed me down and felt better. I think i might be coming down with a cold or something. | ||
| Running 25:00 [3] | |
| slept:7.5 shoes: Brooks Cascadia 07 | ||
| Warm up before o-intervals = 5:00
Warm down after o-intervals = 5:00 Run home from Reid = 15:00 (debora had to pick up hugh from reid oval and there was no more room in the car so richard and i ran to campbell. a nice run in the darkishness. felt realllllly stiff in all my joints tho... took me a good 10 mins of running before i loosened up. | ||
Tuesday Jun 3 | ||
| Swimming (Laps) 40:00 [4] 1.2 km (33:20 / km) +50m 27:35 / km | |
| slept:7.0 | ||
| 1x warm up lap
4x 250m laps 3x warm down and stretching good swim | ||
| C • + - x / 10 | ||
Monday Jun 2 | ||
| Cycling (road) (Round the lake) 40:00 [3] | |
| slept:6.5 shoes: Volleys!! | ||
| Just round the lake with my cuz'z. They werent too fast so i couldnt really push it too much.
It was not too cold or too hot just nice Canberra is so nice on a calm night... lake is smooth, lights are pretty etc. | ||
| C • ha 2 | ||
Sunday Jun 1 | ||
| Cycling (road) hills (Mt ainslie) 29:18 [5] | |
| slept:10.5 shoes: Volleys!! | ||
| Rode Up Mt Ainslie Road
First time; 13:19 Second time; 15:59 | ||
| Cycling (MTB) 34:06 [4] | |
| slept:10.5 shoes: Volleys!! | ||
| Cycling training on/up mt ainslie
3:18 Warm up to base mt ainslie rd j'tion 13:19 Ride up Mt A (time is as above road sesh) 17:28 Ride down on singletrack and firetrail to mt ainslie road 15:59 Up Mt A again (time is as above road sesh) 14:20 Down the footpath and through the reserve home Felt good...Probably the most sleep i have had in the whole year. Speed difference to tuesday is due to the bike (sorry lance). The road bike i used was too small for me and about 15 years old...today i used my mtb. However this time there was a greater difference between the first and second laps. But both were still faster than on tuesday! =) | ||