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Training Log Archive: Isla

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Athletics Training8 9:10:00
  Run8 5:42:37 22.12 35.6 960
  mtb/cycle3 3:19:00 22.33(8:55) 35.93(5:32) 200
  Soccer Training2 2:00:00
  Strength/Speed5 1:00:30
  Athletics3 7:30 1.43(5:15) 2.3(3:16)
  Total23 21:19:37 45.88 73.83 1160

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Monday Nov 30, 2009 #

Athletics Training 45:00 [3]

warmup, strideouts, sledge 30m push/pull x5, 200m @ 60% x5.

Soccer Training 1:00:00 [4]

small sided games, good fun.

Sunday Nov 29, 2009 #

Run hills (kennedys bush) 1:37:24 [3] 13.6 km (7:10 / km) +410m 6:13 / km
shoes: Brooks cascadia 4

started from quarry, up the road, kb track, down the summit rd to hoonhay reeserve,back and then down through the quarry, did rim track. Nice cool day, misty and spitting, perfect. wasnt feeling that great at the start, warmed into it though.

Saturday Nov 28, 2009 #

Athletics race 3:00 [5] 0.9 km (3:20 / km)

800=2.47
100=15..

Strength/Speed 5:30 [4]

ab circuit.

Thursday Nov 26, 2009 #

Strength/Speed 15:00 [4]

2 x abcircuit + calves and pressups

Wednesday Nov 25, 2009 #

Run race (Frontrunner 3) 50:19 [4] 7.0 km (7:11 / km) +200m 6:17 / km

Hot!! Run up capt. thomas track, crossed over evans to do the loop, then back round and down. Had an awful race, starting out way too fast, mouth turned to glue and felt dizzy. Very dissapointing time. Nice refreshing swim afters, was also nice to come 1st in 13-16 girls(overall).

Monday Nov 23, 2009 #

Soccer Training 1:00:00 [3]

small sided games

Athletics Training 1:10:00 [4]

warm up, strideouts. sprinting/dragging sledge 30m-30m x 6 with 1min rest inbetween. 2x40 on15off/2min circuits.6x200m @ 60%, with recovery as rest (sposed to be 8 bt had to dash to soccer)

Sunday Nov 22, 2009 #

mtb/cycle hills 58:30 [4] 11.37 km (5:09 / km) +200m 4:44 / km

From the road up rapaki track, round the summit rd and down huntsbury.

Saturday Nov 21, 2009 #

Athletics race 1:25 [5] 0.5 km (2:50 / km)

400m, 1st time ever - 1.10
100m-16sec, bad headwind.

Run warm up/down 15:00 [2]
shoes: Brooks cascadia 4

warm up

Friday Nov 20, 2009 #

Strength/Speed 15:00 [3]

core

Thursday Nov 19, 2009 #

Athletics Training 1:15:00 [3]

quick warmup, push/pull sledge30mx5 with 1min rest between, 10x100m@60%. 5x6 sets of down and ups.

Wednesday Nov 18, 2009 #

Run race (Frontrunner offroad 2) 42:20 [4] 7.0 km (6:03 / km) +150m 5:28 / km
shoes: Brooks cascadia 4

Track round Godley head. Finished 1st in my age group, although 2mins slower than last year?:-((( Altho didnt push myself tooo hard

Tuesday Nov 17, 2009 #

Run intervals 45:00 [3]

Over at rannerdale after school. warmup, 2 x 400m, 4 x 200m, finished off with 1 100m before warmdown. Recovery as walk back to start.

Strength/Speed 15:00 [4]

2 x ab circuit + pressups and calves

Monday Nov 16, 2009 #

Athletics Training 1:30:00 [4]

warm up, strideouts. sprinting/dragging sledge 30m-30m x 5 with 1min rest inbetween. 2x40 on15off/2min circuits.7x200m @ 60%, with recovery as rest

Sunday Nov 15, 2009 #

mtb/cycle hills 1:05:30 [4] 11.8 km (5:33 / km)

Same as last week, up the rd from quarry, to base of steep bit in kb track. Had 4 whacks at the steep bit, got a bit further each time til the last time when i got to the corner kinda thing. bit faster than last week, felt better as well

Strength/Speed 10:00 [3]

med ball (heavy) 3x sets of 6

Saturday Nov 14, 2009 #

Athletics race 3:05 [5] 0.9 km (3:26 / km)

a 100 and 800,
100=15.49
800=2.50, first lap was 1.15 tho! missed my race so ran with the senior men...

Thursday Nov 12, 2009 #

Athletics Training 1:05:00 [4]

warm up, 7 x 100m @60%, jog back recovery. Then sprinting/dragging sledge 30m-30m x 5 with 1min rest inbetween. Finished off with 4 x sets of 6 - down and ups. Already sore today from yesterday, tomorrow will be worse!:)

Wednesday Nov 11, 2009 #

Run race (Frontrunner offroad 1) 32:39 [5] 5.0 km (6:32 / km) +200m 5:27 / km
shoes: Brooks cascadia 4

Up valley track to part way up rapaki, back down then down rodgers track back to start. Felt pretty good, sore quads now tho. Came third girl overall, second in age.

Monday Nov 9, 2009 #

Athletics Training 1:10:00 [4]

warmup, strideouts, 5x30m accelerations. 2x circuit 40on150ff / 2mins. 12 x 100m @ 60%, jog back recovery.

Sunday Nov 8, 2009 #

mtb/cycle hills (Kennedys bush) 1:15:00 [3] 12.76 km (5:53 / km)

From quarry, up Kb to base of steep bit. Then went up road again to finish off with. Took a while to get started, bike was abit munched, but after that was good.

Saturday Nov 7, 2009 #

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks cascadia 4

Run 1:35 [4] 0.5 km (3:10 / km)
shoes: Brooks cascadia 4

Down the road,
400m- 1.19
100m-16

Just cause athletics was in timaru today so i thought i'd kinda do something similar..

Thursday Nov 5, 2009 #

Athletics Training 1:15:00 [3]

Warmup. 8 x 100m @ 60%, jog back recovery. Circuits - 35on15off / 2min x2. 2 ab circuit 20on10off. Fun stuff!

Wednesday Nov 4, 2009 #

Run warm up/down 5:10 [2]
shoes: Brooks cascadia 4

warmup, jog to steps

Run intervals (Rapaki steps) 38:10 [5]
shoes: Brooks cascadia 4

did steps as was dissalowed to hit the hills, so convinced mum to let me do the steps:)

3 x every step
3 x every second
3 x jumping
middle 4 flights of rapaki

4 x hoping left
4 x hoping right
bottom flight

finished off with one full loop

Felt awesome to get up a nice sweat and finish with legs shaking like jelly!:D

Monday Nov 2, 2009 #

Athletics Training 1:00:00 [3]

Warmup, strideouts. 1 x circuit (30on /15off) and med ball-various excercises. owww:)

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