Training Archive: GeorgeIn 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 | ||
| Running intervals 16:30 [4] | |
| each bit had the same amount of rest after it. oh except the last one obviously:
30 secs 45 secs 1 min 2 min 2 min 1 min 45 secs 30 secs managed to keep up with the guys without cutting tooo much of the curve off. gerard said he noticed i was trying to move my arms faster too :D soo after a terrible day at school :( it was a pretty good session :) | ||
| Running warm up/down 20:00 [2] | |
Wednesday Jul 30 | ||
| Running 45:00 [3] | |
| training run before asoc meeting with ldtb olle luke lachy grant shea-cara ian belinda geoff ben and uh oh other ppl maybe i can't think of them now. was funn. felt pretty springy and stuff the whole time :S (very unusual) but didn't run that hard. it was great to be tb's instead of ldtb's nomi :D | ||
Tuesday Jul 29 | ||
| Running warm up/down 25:00 [3] | |
| Running intervals (intervals group) 18:00 [4] | |
| 2 mins hard
2 mins rest - x3 1 min hard 1mins rest - x3 pretty good. soo nice doing 1 min repeats after 2 min repeats. | ||
Monday Jul 28 | ||
| Note | |
| (rest day) | ||
| i'm having the day off :D no excuses really. just want to. and think i can justify it by the training i've been doing and what i'll be doing in the next few days. | ||
| C • RANDom 3 | ||
Sunday Jul 27 | ||
| Orienteering race (selection trial) 53:35 [4] 6.6 km (8:07 / km) | |
| Timber Tops selection race.
Two mistakes that i think cost me about 4 minutes each :( didn't really matter that much i guess but jeez it's getting annoying how i aaalways make mistakes. almost always anywayz. Interesting to note that both times were the two times when i saw people out there on my course - the first time was when lachy caught me at the second control, despite having started 4 mins after me (what a gun!!!) and so i think i just started running instead of navigating and lost orientation, and the second time was when i caught sean and then when the control wasn't on the termite mound i found (well duh it couldn't possibly have been now i look back on it) i started wandering and being confused. Somehow the rest of the course felt good - like i was moving through the bush a bit faster than usual maybe. oh except for the last control that was straight up a hill :P ended up getting like 40 seconds faster than naomi but 10 minutes slower than belinda . gah | ||
| Orienteering (control collecting) 25:00 [2] | |
| went and got 5 controls. plus one of them was a water control. and they were all on the metal stick things. so i was carrying around a bag of cups, water container, controls, and still trying to read my map. actually i ended up sticking the map in the pocket and going ultra map memory... | ||
| Note | |
| lol just realised that i got a faster km rate today than yesterday despite my mistakes. that's really very amusing considering how yesterday was orange and today was red, plus today was a longer course. still. could have done soo much better. | ||
Saturday Jul 26 | ||
| Orienteering race 41:17 [3] 4.8 km (8:36 / km) | |
| yuck. :( pretty hard for a saturday event - they hid all the controls in trees and stuff. started feeling sick about half way around and felt sick til the end. not good. not good time either. | ||
| C • good luck for tomorrow :D 2 | ||
Friday Jul 25 | ||
| Running 26:00 [3] | |
| wanted to just do a short one after hills yesterday and coz of having orienteering tomorrow and then schools selection race on sunday. felt pretty sick the whole time and still feel crap now, hopefully it was only because I didn't leave enough time after eating the amount I did before running. | ||
Thursday Jul 24 | ||
| Running warm up/down 20:00 [2] | |
| Running hills 22:00 [4] | |
| A few different hills in the same area to start with before I chose a good one that I did a few times. That one took close to 1:20 going up each time. Tried to go faster going up then quite relaxed on the way down. | ||
Wednesday Jul 23 | ||
| Running (blue lightning) 40:00 [3] | |
| Bit of a mixed run - ran for about 15 mins, then did a 1.6km sprint type orienteering course, where I tried to run really hard, then more jogging including quite a long bit mainly downhill trying to go faster than usual. Felt pretty good :D | ||
Tuesday Jul 22 | ||
| Running intervals 13:45 [4] | |
| 6 x 75 second reps - slow jog during every second rest bit.
managed to get about the same distance each time so i guess steady pace. nothing unusual i guess. ...just... ran? I'm going to fail epicly at nationals :'( | ||
| C • don't 2 | ||
| Running warm up/down 25:00 [3] | |
| jogging drills stretching run throughs....then jogging afterwards. | ||
| C • SECRET STUFF (josh don't look please :) ) 1 | ||
| C • grrrrr 7 | ||
Monday Jul 21 | ||
| Note | |
| (rest day) | ||
| time for a rest day. though some pretty speedy walking to my piano lesson probs got the heart rate up a bit :P have to get out of school and practically speed walk for 25 mins to get there on time - soo annoying | ||
| C • Active rest days 7 | ||
Sunday Jul 20 | ||
| Running 43:00 [4] | |
| Well this was meant to be a long run but it ended up not being all that long... the fact that i didn't eat anything this morning before i went plus i didn't warm up could have a little bit to do with it i guess but... not happy jan. had a stitch for the first 15-20 minutes and then it was sorta there but not there for the rest. just felt sluggish and tiiired. went indirectly to the lake then did the bridge loop and part of the way home - just couldn't make myself keep going :(
think i should have a rest day tomorrow maybe? it's so hard to plan the weeks training these days! i want to fit some hill intervals in coz i havent done any since... i dunno way back before musical i think... but with the two intervals sessions with gerard and events on the weekends and stuff it's tricky. if i do hills tomorrow then i'll be well and truly buggered for tuesdays intervals. | ||
| C • runn 5 | ||
| C • unrelated 3 | ||
Saturday Jul 19 | ||
| Running race (ACT X-country club race) 17:50 [5] 4 km (4:28 / km) vdot: 43.2 | |
| quite hilly with a little bit of the course going through sand and then muddy ground making it a bit harder. got really tired towards the end. time seems pretty crap - went back to act cross country race and saw i got 16:41 - way faster, though a different course. wouldn't have thought having a bit more hills and rougher running surface would make such a big time difference. either i'm wrong or i just ran way slower. gah i'm sick of being slow! :'( | ||
| Running warm up/down 15:00 [3] | |
| Orienteering (remembrance park) 25:00 [2] | |
| went from cross country to help collect controls after the event. | ||
Friday Jul 18 | ||
| Running 30:00 [3] | |
| Hmm. well. how to comment. very normal normal run i guess. i'm on orders to go in this act cross country run tomorrow coz i need "race practice" so just an easyish run (meant to be easy but legs were a bit sore afterwards actually).
Raining a little bit but i didn't have that long til dark when i got home this arvo so i couldn't exactly put it off. running in the rain is nice, but this wasn't a particularly nice run. basically just ran down my street and then turned corners occasionally and purposefully went up streets just coz i couldn't remember where they went or various reasons like that. fairly hilly. well slopey. oh and i ran up this street for ages only to find that it was a dead end which was annoying. no wonder i'd never been on it before. oh and the shoulder hurt a bit - more of the usual. and i remembered part way through to try to do the whole "pin back shoulders use arms lots but don't swing" thing. can't remember whether the shoulder started hurting before or after that though. i think before. maybe. siiigh. i pretty sure i'm making no sense. i should go sleeeep | ||
| C • dw 4 | ||
Thursday Jul 17 | ||
| Running tempo 10:00 [3] | |
| 10 x ( 20 seconds hard,
40 seconds easy ) really not that hard - didn't want to tire myself out and make a fool of myself like on tues, but ended up feeling like i hadn't really done a hard session at all. It was continuous running in laps but with the hard/easy thing - supposedly trying to get a "flow" thing happening. All was ok but i'm starting to feel a bit lost in terms of the whole coaching thing - i've never been coachcoached in running, and now i'm being told to pin back my shoulders, not sway sideways at all, but to use my arms a lot. since when did arms even matter when you run? and how does using them a lot make you go better? hmm *sighs in confusion* oh yeah and is this tempo or intervals? | ||
| C • Tempo. 3 | ||
| Running warm up/down 30:00 [2] | |
| jogging, drills, stretching, run throughs, jogging. in that order. | ||
Wednesday Jul 16 | ||
| Note | |
| to run or not to run? that is the question.
after yesterday i'm def thinking that i shouldn't do anything too hard today - i guess camp took more out of me than i thought and i'm planning on going to ints training tomorrow. still, maybe a half hour easy run? argh i don't know :( | ||
| C • dont loose motivatition 6 | ||
| Note | |
| didn't run. uh oh i think i'm losing motivation :'( | ||
Tuesday Jul 15 | ||
| Running 15:00 [3] | |
| lol embarassed to even log this... went out and started running thinking i'd go the ten minutes to the bottom of mt ainslie, stretch, then run up and down it, but started to feel a bit sick and completely unmotivated on the way there so headed back and came home. now i feel like a loser :'(
| ||
| C • george! 2 | ||
| Running intervals 17:30 [4] | |
| 2x 1:15 hard
1:45 slow jog 1:15 hard 1:45 slow jog 1:15 hard with 3:00 walking in between the two sets. got mum to take me to cross country training coz i felt like i shouldn't have stopped this morning. maybe wasn't the best idea. went way too fast on the first one and died for the rest. felt all stitchy and had to keep coughing coz throat was all phlegmy i think. felt pretty stupid being at the front the first time then back the rest :( not a good training sesh | ||
| Running warm up/down 20:00 [3] | |
| warm up and down inc stretching run throughs drills | ||
Sunday Jul 13 | ||
| Orienteering race (Belanglo) 54:00 [3] 5.2 km (10:23 / km) +115m 9:21 / km | |
| I didn't discover a corpse! How surprising... :P
Pretty good run actually - I was expecting to find it a lot harder. One little mistake where I took a rough bearing in from a track looking for the termite mound my control was on, saw a termite mound a bit to the left and ran to it and punched, before finally realising I was on the wrong termite mound and going to the right one. Generally went quite carefully and didn't go all that fast coz I thought I'd be too tired after all the training at camp. Realised right near the end of the course that it was almost finished and I wasn't actually very tired. Think I should have run much harder on the tracks when I knew exactly where I was and where I was going. Need to work on this generally in orienteering - think I don't run nearly as hard as I should a lot of the time. | ||
| C • wish i could go as fast as ... 2 | ||
Saturday Jul 12 | ||
| Orienteering intervals (relays- bloomfield park) 30:00 [4] 5.7 km (5:16 / km) | |
| 1 x 1.51 km 1 x 1.34 km
1 x 1.24 km 1 x 1.6 km In pairs - I was with Richard again. There were 4 loops and each person in each pair had to do all of them but everyone had a different order to do them in. Two were only around buildings and stuff and the other two had some bush legs as well. It was really fun and we came 4th! :D | ||
| Running warm up/down (the dreaded ladders!) 20:00 [3] | |
| warm up and cool down jogs plus ladder drills.
I was even worse at them this time! :'( | ||
Friday Jul 11 | ||
| Orienteering race (camp champs at oaky creek) 1:28:00 [4] 7.6 km (11:35 / km) | |
| nice map. very long. was going to do the shorter red but ended up doing this one...
Some dodge navigation made it take even longer than it should have - one bad stuff up that must have wasted quite a bit of time, plus a few other stupid mistakes. Still, I finished the course and was the only girl to do it so at least i can pretend i won :P | ||
| Cycling intervals (rob's experiment) 2:30 [5] | |
| owwwww it hurt!!! 5 x 30 seconds with breaks in between. oh and they'd done somehting to the bike to make it really intense pedalling though i don't actually know what. apparantly i have good riding posture ^o) | ||
Thursday Jul 10 | ||
| Orienteering (relocation) 15:00 [3] | |
| with kaz, took turns - he'd go to a control on his map then i'd work out where we were then i'd go to a control on my map and so forth. | ||
| Orienteering intervals (map memory) 15:00 [5] | |
| 10 seconds to look at map then run to the control and back. it was pretty much flat out the whole time except for when i couldn't get out of the erosion gully | ||
| Orienteering (relocation) 15:00 [3] | |
| second half of the first excerise. it was so hard to keep up with kaz even though we walked a few bits up hills and stuff - i guess i was already tired. | ||
| Orienteering 30:00 [4] | |
| 3 x 1kish loops . a veryy annoying watercourse that went through the middle of all the courses and u had to cross it and get covered in mud and scratched by blackberries :( it was very cold and smelly mud too. elly is such a gun she did wayy better than me which is sad considering the fact that i've been orienteering for so much longer than her :( | ||
Wednesday Jul 9 | ||
| Orienteering (Relocation) 20:00 [3] | |
| Well actually I didn't have to do any relocating: We were put in pairs and one person was the leader/coach and the other was the .... i dunno but the one who had to relocate. The leader had to take the other to a spot nearish each control and then the other got to get out their map and work out where they were and find the control. I was leading Richard which was a bit of a joke coz I'm not really any better than him but oh well. It was easy peasy for him even though I tried to make it a bit harder (Y) | ||
| Orienteering (Map memory) 30:00 [3] | |
| Also with Richard.
Took turns doing a control each, looking at the leg and simplifying it so we remebered it then giving the map to the other person and finding the control. We both had no trouble with any of it... just got a bit distracted rolling around these massive tyres we found in a gully and then throwing a metal bin lid down a hill and seeing how long it could roll for. Made me feel like Noah but it was funn | ||
| Orienteering (Relays) 30:00 [3] | |
| well it would have been intensity 4 at least except that i couldn't find a control that was meant to be on a cliff and so walked for a bit while i worked it out. (turned out everyone thought it was on the wrong bit of rock anywayz which made me feel better :D)
Did two 1kish loops and went to get a control after. | ||
Tuesday Jul 8 | ||
| Orienteering (Score course) 43:00 [3] | |
| Score course around Lake Canabolas, where we were staying. Got all but two controls, not realising I'd be able to get so much of it done I skipped them on the way around, then near the end wished I'd got them coz I could have fitted it into the 45 mins! Haha oh well it was pretty fun but freeezing and a bit muddy and scratchy in places. | ||
| Running warm up/down 20:00 [2] | |
| Running, stretching, ladders, handweights.
I'm completely unco at the ladder things!!! | ||
Monday Jul 7 | ||
| Event: NSW Junior Squad Training Camp | ||
| Note | |
| (rest day) | ||
| yayyyyyyyy camp tomorrow!!!!!!!
oh yeah and i bought a watch! It's supremely high-tech - it shows the time AND date AND day of the week AND has a stop watch AND an alarm clock AND... oh and a light. yep. all for just under $10 at big w :D. Dad says it'll be interesting to see how long it works for. hehe oh well it'll hopefully last me at least a month. | ||
| C • 1 | ||
Sunday Jul 6 | ||
| Orienteering race (marathon-O!!!) 1:15:51 [3] 10.8 km (7:01 / km) | |
| goorooyaroo and mulligan's flat handicap event. maybe not quite a marathon but the longest course i've ever done. made it easier that it was really open almost the whole time. shoulder was pretty good actually and feels ok now too - in fact it feels better than it did before i started the course this morning :S didnt' get around to asking liz about it either. oh well. on the other hand (haha well actually neither are on my hands) my blister/calluses hurt. i think they're sorta more calluses but they hurt lots like blisters and i've been getting them for a while but now they've sorta spread lower on my foot so it hurts even walking barefoot from the pressure :(
Did okay navigationally - it wasn't very hard - more a running thing. Could have been a lot more careful near the circle but i sorta just figured i'd see the control which i usually did. though one time i went past it before realising and another time i ran to the boulder cluster. ah well it was fun but i think i should take navigating more seriously each and every time. | ||
| C • 10.8ks of orienteering 5 | ||
Saturday Jul 5 | ||
| Orienteering race (Mt. Wanniassa) 50:00 [3] 5 km (10:00 / km) | |
| slept:4.0 | ||
| Well... I was tired from not much sleep coz i was at a sleepover last night, and couldn't be bothered warming up :O, partly coz i didn't know how I was going to get home and so wanted to be back to find someone to get a lift with sooner.
Ran past the second control which was really stupid. Other than that did okayish I guess, but my shoulder was sore. What was weird was that instead of just being tight and annoying while running, it also actually hurt to lift my arm and stuff after I'd cooled down, and still hurts now. Hmm.. a little worrying. Oh yeah and on Thursday Gerard said it seemed like my left shoulder was swinging forward a bit while I ran, which is the shoulder that's usually sore. Sooo I'm thinking maybe that's why it gets sore? Tried to think about not doing it today but hey, I was trying to navigate. | ||
| C • i understand 1 | ||
Thursday Jul 3 | ||
| Running intervals 16:00 [4] | |
| cross country training.
8 x hard for 45 seconds then 75 seconds walking in between. It sounded pretty easy - much longer recovery than hard plus walking not jogging, but it wasn't, I guess coz we were running pretty fast. | ||
| Running warm up/down 30:00 [3] | |
| Jogging lap, drills, stretching, run throughs beforehand.
Jogging and stretching after. | ||
Wednesday Jul 2 | ||
| Running 1:00:00 [3] | |
| 20 mins to training, at a decent pace coz i was going to be late. Had an almost stitch and sore shoulder muscle but kept going anyway.
Started with about 20 secs break :( Ran for a while, stretched for a bit, ran for a bit, spirit level hill intervals for 10 mins, kept running for the rest of the BL 40 mins. shoulder started hurting again towards the end but, well, it was towards the end... so i just kept going and ignored it. didn't have to run home coz anna was giving luke and olle a lift home anywayz :D | ||
Tuesday Jul 1 | ||
| Running intervals (xcountry with squad thing) 20:00 [5] | |
| 1:15 Hard 1:15 Recovery 1:15 Hard 1:35 Recovery
x 3.5 (7 reps, every second one with a bit longer recovery) lol that isn't very clear but oh well... Very hard work but it felt really good to do some excercise again - feels like i haven't done any properly for ages. maybe saturdays event didn't count coz i was half asleep or something.. gerard seems to think i'm doing good though :D probs just coz he thought i was really crap originally and now he knows i'm only semi-crap but oh well. | ||
| Running warm up/down 30:00 [3] | |
| warm up, warm down, run throughs, stretching. | ||
| Note | |
| it was soooooooooooooo COLD today. INCREDIBLY cold. ice wind cold.
brrrrrr | ||