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Training Log Archive: Peter H

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running6 4:03:37 34.24(7:07) 55.1(4:25) 284
  Running (Road)5 2:02:13 16.0(7:38) 25.75(4:45) 114
  Cycling2 1:01:22 1
  Running (Terrain/Soft)2 46:50 6.28(7:28) 10.1(4:38) 48
  Orienteering3 39:09 6.47(6:03) 10.42(3:45) 18
  Drills4 14:35 0.83(17:31) 1.34(10:53) 0
  Core Training1 10:47 1
  Total10 8:58:33 63.82 102.71 465

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MoTuWeThFrSaSu

Sunday Jan 28 #

Note
(injured) (rest day)

Need to get this fixed.

Saturday Jan 27 #

9 AM

Running (Road) 10:44 [1] 2.25 km (4:46 / km) +12m 4:39 / km
shoes: Asics DSTrainer 20 (Mental)

Running 12:03 [3] 3.0 km (4:01 / km)
shoes: Asics DSTrainer 20 (Mental)

Paced the girls for their 3km

Drills 3:26 [1] 0.13 km (26:25 / km)
shoes: Asics DSTrainer 20 (Mental)

Running 9:25 [5] 3.0 km (3:08 / km)
shoes: Asics DSTrainer 20 (Mental)

Paced the boys for their 3km

Running (Reps) 4:32 [5] 1.13 km (4:01 / km) +0m 4:01 / km
shoes: Asics DSTrainer 20 (Mental)

4x 150m R

Tendon/calf was really good this morning.

Running (Road) 10:04 [1] 2.11 km (4:46 / km) +6m 4:42 / km
shoes: Asics DSTrainer 20 (Mental)

5 PM

Running (Terrain/Soft) 15:36 [2] 3.29 km (4:44 / km) +23m 4:35 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Drills 3:07 [1] 0.38 km (8:12 / km)
shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Sprint) 12:05 [4] 3.01 km (4:01 / km) +15m 3:55 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Sprint Canberra - Orana Steiner School

1:2000 scale which I didn't allow for properly at the start. Big mistakes on 1 and 2 then got into it and ran pretty well for the rest.

Overdid it with the turns, low profile shoes and double effort today though and tendon was much worse after.

Running 5:33 [1] 1.01 km (5:30 / km) +7m 5:18 / km
shoes: Nike Pegasus 32 (L Green)

Friday Jan 26 #

10 AM

Running 16:08 [2] 3.38 km (4:46 / km) +31m 4:34 / km
shoes: Nike Pegasus 32 (L Green)

Drills 4:25 [1] 0.4 km (11:02 / km) +0m 11:02 / km
shoes: Nike Pegasus 32 (L Green)

Also did some glute activation work recommended by Brodie before the race.

10x each side:
Clams, heel-toe taps over the knee, heel-toe over the ankle, side leg lifts, glute upwards pushes on all fours.

Orienteering (Sprint) 14:08 [4] 3.78 km (3:44 / km) +3m 3:43 / km
shoes: Nike Pegasus 32 (L Green)

Sprint Canberra - University of Canberra

Better decisions but lost time around some dodgy areas of multi-level mapping.

Running (Road) 14:44 [1] 2.65 km (5:34 / km) +21m 5:21 / km
shoes: Nike Pegasus 32 (L Green)

2 PM

Cycling 10:00 [2]

Cycling 21:08 [4]

Calf/tendon doing a bit better today but decided not to race again this afternoon.

Did 20mins hard tempo with 10s all-out sprint every 4 minutes on the spinner in the gym.

Cycling 15:14 [1]

Thursday Jan 25 #

7 PM

Running (Road) 9:24 [2] 1.93 km (4:52 / km) +31m 4:31 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Sprint) 12:56 [4] 3.63 km (3:34 / km)
shoes: Inov8 X-Talon 212 (Blue/Red)

Sprint Canberra - AIS

Focus on quick decisions and trusting my first instinct. Not very successful.

Running (Road) 20:42 [2] 4.68 km (4:25 / km) +23m 4:19 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

R lower inside calf started to hurt a bit during this, and also the outside of the shin up from my outer toes and through my foot.

Wednesday Jan 24 #

8 AM

Running 1:30:30 [2] 19.19 km (4:43 / km) +146m 4:33 / km
ahr:137 max:169 shoes: Asics Cumulus 19 (Black)

Bit tired in the legs but wanted to fit something a bit longer in before the weekend. Over to the Keys to say bye to Anni, then over for a loop of the trails at Studley Park, where there was some sort of bike race going on around the teardrop.

R quad still just feeling a little tight/twingey but again not really enough that it seemed worth not running.

Tuesday Jan 23 #

12 PM

Running (Road) 25:42 [2] 5.6 km (4:35 / km)
shoes: Asics Cumulus 19 (Black)

Running some errands around Fairfield. Lovely day today in the high twenties <3<3
5 PM

Running (Terrain/Soft) 15:11 [2] 3.32 km (4:34 / km) +17m 4:28 / km
shoes: Asics DSTrainer 20 (Mental)

Standard cycle + run to Princes Park.

Drills 3:37 [1] 0.43 km (8:25 / km)
shoes: Asics DSTrainer 20 (Mental)

Running 10:50 [1] 2.27 km (4:46 / km) +10m 4:40 / km
shoes: Asics DSTrainer 20 (Mental)

Extra jogging to find the group who were very late today.

Running (VO2 Intervals) 33:43 [5] 9.16 km (3:41 / km) +6m 3:40 / km
shoes: Asics DSTrainer 20 (Mental)

First VO2 session of the year. Looking forward to some dirty weeks ahead.

4x ~1 mile, 2x ~1/2 mile. Easy jog recoveries somewhere between 1.30 - 2.00 mins.

Going well with Jack and Nick at the front, just easing away slightly in the second half of the reps. Stayed fairly relaxed for the first few not knowing how I'd get on with this first session, then just worked the times down a bit. Split the 5th one in half with a minute break to keep the tempo up and keep the group together.

I think the first time I've really felt good since 2 Bays.

Running (Terrain/Soft) 16:03 [2] 3.49 km (4:36 / km) +8m 4:33 / km
shoes: Asics DSTrainer 20 (Mental)

Thought about strides but just a little sensitive in my R quad so played it safe.

Cycling 15:00 [2] +1m

5km

Just counting some of the ride out and back (the latter I tried harder on).

Monday Jan 22 #

11 AM

Running 1:00:53 [2] 12.96 km (4:42 / km) +84m 4:33 / km
ahr:133 max:150 shoes: Asics Cumulus 19 (Black)

Easy over to the Keys and back. Bit warm but enjoyable.
7 PM

Running (Road) 18:21 [1] 3.85 km (4:46 / km) +14m 4:41 / km
ahr:125 max:140 shoes: Nike Pegasus 31 #2

Easy down and round Yarra Bend.

Core Training 10:47 [1] +1m
ahr:89 max:99

Spot of core in the park - mostly calf raises, planks and side crunches.

Running (Road) 12:32 [1] 2.68 km (4:41 / km) +8m 4:36 / km
ahr:129 max:136 shoes: Nike Pegasus 31 #2

and home. R glute was hurting a bit throughout the day but improved as I went through this run.

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