Training Log Archive: sal.In the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
8 AM
MTB Orienteering 1:15:59 [3] 11.8 km (9.3 kph) +359m
ahr:128 max:165
BOSS 3 - Warnervale
Ended up with 43-1 = 42pts. 3rd in the females behind Lucy Mackie and Nicole Haigh.
I've never been a major fan of this map (this is where i fell off my bike and the knee properly started hurting almost 3yrs ago) due to all the sand, torn up tracks from moto's, leaf litter etc on the ground and the craziness of tracks in the section along the rail line.
Anywho i didn't seem to have any troubles navigationally which was good, just tired from yesterday's ride (and sore sitting muscles/bones).
Ended up with 43-1 = 42pts. 3rd in the females behind Lucy Mackie and Nicole Haigh.
I've never been a major fan of this map (this is where i fell off my bike and the knee properly started hurting almost 3yrs ago) due to all the sand, torn up tracks from moto's, leaf litter etc on the ground and the craziness of tracks in the section along the rail line.
Anywho i didn't seem to have any troubles navigationally which was good, just tired from yesterday's ride (and sore sitting muscles/bones).
1 PM
Note
Went to Awaba and watched the DownHill. Started at the bottom and ran/walked our way up - went about 1.5km or so - until we hit the Rock Garden. Ended up seeing Em and Blandford so hung out with them for the rest of it. Then slowly made our way back down as the Elites started. Got to the bottom for the last few Elites and saw their crazy finishes of getting air UP hill!!
Such an awesome afternoon (: (:
Such an awesome afternoon (: (:
Saturday Jan 14, 2017 #
6 AM
Cycling 3:06:10 [3] 61.99 km (20.0 kph) +1076m
ahr:135 max:158
2 laps of Fernleigh Track. Did the first lap on my own then during the second lap i went into Redhead to grab Corinn and she rode to Belmont and back to Redhead with me, and then i finished on my own.
Knee wasn't liking the Redhead to Whitebridge hill although it felt better when i did it the second time.
Knee wasn't liking the Redhead to Whitebridge hill although it felt better when i did it the second time.
Friday Jan 13, 2017 #
5 PM
Running 12:03 [3] 1.91 km (6:19 / km) +54m 5:32 / km
ahr:151 max:172
Warm up. Couldn't go down to Newcastle Beach as that access way past the skatepark is closed for construction, so just stayed in King Edward
Running hills 25:26 [3] 1.82 km (13:58 / km) +143m 10:02 / km
ahr:147 max:186
Intervals at King Edward - did 5 of the long hills.
1:12 - 1:15 - 1:17 - 1:18 - 1:18
Was thinking of bailing after the first one! My legs were instant jelly! Then was going to bail after 3 but managed to push through. Such a tough session! My legs were jelly and i was gasping for air at the end of each one! Not sure whether that says that it was a good session or whether i am woefully unfit for hills...
1:12 - 1:15 - 1:17 - 1:18 - 1:18
Was thinking of bailing after the first one! My legs were instant jelly! Then was going to bail after 3 but managed to push through. Such a tough session! My legs were jelly and i was gasping for air at the end of each one! Not sure whether that says that it was a good session or whether i am woefully unfit for hills...
Running 6:14 [3] 0.75 km (8:19 / km) +31m 6:53 / km
ahr:160 max:168
Smallish warm down...
Wednesday Jan 11, 2017 #
6 PM
Paddling 59:41 [3] 5.63 km (10:36 / km) +86m 9:51 / km
ahr:136 max:168
In Throsby. The wind was absolutely atrocious!
Started with a 10min warm up then went onto doing some intervals. I did 40 hard strokes then 40 easy strokes. I just repeated that for 30min and then turned around and went back to the car.
Started with a 10min warm up then went onto doing some intervals. I did 40 hard strokes then 40 easy strokes. I just repeated that for 30min and then turned around and went back to the car.
Monday Jan 9, 2017 #
6 PM
Running 30:09 [3] 5.25 km (5:45 / km) +86m 5:18 / km
ahr:171 max:183
With Kas and Tam. Slowed them down to my pace as i had a major headache.
Strength + Conditioning 20:46 [3]
ahr:115 max:167
Strength with Tam and Kas. Did my core workout and some of the leg workout from the session i ran - anything that didn't involve jumping.
Stretching 9:36 [3]
ahr:72 max:85
Stretching with Tam and Kas. We were all feeling a bit blah so rather than cut the entire session short, we did this instead of half-assing some strength stuff.