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Training Log Archive: immy

In the 7 days ending Feb 17, 2016:

activity	#	time	miles		km		+m
Running	5	4:10:49	22.64		36.43		919
Strength and conditioning	4	2:40:00
Road cycling	2	58:47	16.75	(3:31)	26.96	(2:11)	251
Aqua jogging	1	50:00
Orienteering	1	16:42	2.2	(7:36)	3.54	(4:43)	4
Total	11	8:56:18	41.59		66.93		1174

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Wednesday Feb 17, 2016 #

6 AM

Strength and conditioning 45:00 [1]

Lower body day - lots of squats, split squats and other single leg exercises. So good for the glutes, and good for running!

Hard day today as it's long day tomorrow.

6 PM

Running intervals 50:00

Rainy and stormy tonight, so decided to try a new thing: treadmill intervals. The aim was to keep this session quite conservative, as I have had quite a negative mindset towards intervals lately, having not finished some sessions due to tiredness or burning myself out. Also, I didn't want to fall off the thing...

So anyway, I did 5 x 4 min at 4 min/km pace. Felt really comfortable the whole way, and confident I could finish the session, which was so nice! Yet at the same time, still worked quite hard and got HR up to around 180 by the end. Just really enjoyed the whole thing :) I think it will help teach me better pacing too.

Super keen for more like this now, and to increase the speed a bit next time!

C • Interesting 1

Tuesday Feb 16, 2016 #

3 PM

Running 1:02:26 [2] 11.47 km (5:27 / km) +314m 4:47 / km
ahr:105 max:146 shoes: Nike Zoom Streak Sep 15

Easy run around Codgers trails; pouring rain, got soaked. Tried out HR monitor for the first time in ages - I don't trust those things. Surely it was not that low coming down the hill?? Weird.

5 PM

Strength and conditioning 25:00 [1]

Easy supplemental strength stuff for upper body, and lots of stretching.

Also have a sequence of exercises I am doing for glutes at the moment due to having occasional niggles around the ITB/lateral knee. The worst is the acupressure ball in the glutes.... ouch.

C • someone has to say it... 1

Monday Feb 15, 2016 #

6 AM

Strength and conditioning 45:00 [1]

Upper body session. Felt really good today!

5 PM

Running warm up/down 11:45 [2] 2.26 km (5:12 / km) +5m 5:08 / km
shoes: Nike Zoom Streak Sep 15

Orienteering race 16:42 [4] 3.54 km (4:43 / km) +4m 4:42 / km
shoes: Nike Zoom Streak Sep 15

Summer series/Sprint at Waimea. I felt slow. Orienteering was ok, just a few 5 s errors here and there. Was tired and not going fast - it appears I haven't caught up on my sleep yet.

So happy to have 3-4 weeks with no night shift though - will be good.

Running warm up/down 28:06 [2] 5.44 km (5:10 / km) +50m 4:56 / km
shoes: Nike Zoom Streak Sep 15

Longer cool down jog around streets - was going to add on some short intervals but didn't have the energy...

Sunday Feb 14, 2016 #

7 AM

Running 1:11:03 [2] 12.02 km (5:55 / km) +484m 4:55 / km
shoes: inov8 X-talon 212s Jan 2016

Jog up the Port Hills from Halswell quarry. Felt like death - not at all unexpected. Would have really enjoyed it otherwise as was quite beautiful and a very gentle gradient all the way up.

7 PM

Running 27:29 [2] 5.24 km (5:15 / km) +66m 4:56 / km
shoes: Nike Zoom Streak Sep 15

Jog once back in Nelson - too much driving.

agh I think I just need to have a weekend at home where I am not working for once! too tired...

Saturday Feb 13, 2016 #

Note
(rest day)

Coast to Coast support crewing. Very long day, starting with getting up at 4am (despite this, was still the best sleep I've had all week), shuttling gear around, lots of waiting around and lots of driving. So impressed with everyone's efforts. Maybe one day I will learn how to kayak and give it a go? ;)

Friday Feb 12, 2016 #

9 AM

Aqua jogging intervals 50:00

Aqua jogging session after work: 30 x 30:30s. Always a good one to do after a long break from aqua jogging! Hard but not excessive. Quite enjoyed it - entertained by the aqua-aerobics class going on next to me, with some good tunes playing: Michael Jackson, Abba, Pretty Woman, Kylie etc etc. Was good!

Thursday Feb 11, 2016 #

5 PM

Road cycling 28:37 [2] 13.6 km (2:06 / km) +137m 2:00 / km

Better sleep this morning, probably because I was at the point of absolute exhaustion and the body had no other option. Really busy last night! at least it makes the time go faster.

Strength and conditioning 45:00 [1]

Another upper body session, trying to make some progress on my chin ups again - bit of a struggle.

6 PM

Road cycling 30:10 [2] 13.36 km (2:15 / km) +114m 2:10 / km

Was thinking of doing a bit more on the way home, but no.

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