Training Log Archive: sal.In the 7 days ending Mar 19, 2017:
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Sunday Mar 19, 2017 #
11 AM
Orienteering 1:11:48 [4] 6.68 km (10:45 / km) +485m 7:53 / km
ahr:170 max:191
Minor event - Mt Sugarloaf - Hard Long.
Felt quite strong throughout the course which i am pretty happy with. There were a few hills that i was breathing pretty heavy on, especially that last hill up to #23.
Ended up getting confused on the way to #5 because although i hit the track like i wanted to, there was some bare rock and then a track immediately behind it, that then branched off. Looking at it now, it looks like this track that i came across is new and the bare rock is either not mapped, or i was reading it wrong and it is mapped as a strip of rocks. Either way, once i hit the track i thought that i should be heading in the right direction anyway so i trusted myself and my ability to read the vegetation and lo and behold, i hit the control dead on.
Ended up playing leap frog with Nicole.H from about #4 onwards. We would take different routes from time to time, but always catch back up to each other. Probably not a bad thing in terms of learning not to be thrown by other people nor be tempted to follow them. Ended up pulling away from Nicole at the end though as she had trouble with 2 controls near the end.
Felt quite strong throughout the course which i am pretty happy with. There were a few hills that i was breathing pretty heavy on, especially that last hill up to #23.
Ended up getting confused on the way to #5 because although i hit the track like i wanted to, there was some bare rock and then a track immediately behind it, that then branched off. Looking at it now, it looks like this track that i came across is new and the bare rock is either not mapped, or i was reading it wrong and it is mapped as a strip of rocks. Either way, once i hit the track i thought that i should be heading in the right direction anyway so i trusted myself and my ability to read the vegetation and lo and behold, i hit the control dead on.
Ended up playing leap frog with Nicole.H from about #4 onwards. We would take different routes from time to time, but always catch back up to each other. Probably not a bad thing in terms of learning not to be thrown by other people nor be tempted to follow them. Ended up pulling away from Nicole at the end though as she had trouble with 2 controls near the end.
Saturday Mar 18, 2017 #
12 PM
Cycling:Trainer 41:04 [5]
ahr:139 max:168
Another Sufferfest video as i didn't have much time up my sleeve today.
"Half is easy"
What's It About?
"Two sets of 20 x :15 hard / :15 easy"
Best For:
"Criterium and cyclocross racers. Or getting in a hard workout when you have little time"
"Half is easy"
What's It About?
"Two sets of 20 x :15 hard / :15 easy"
Best For:
"Criterium and cyclocross racers. Or getting in a hard workout when you have little time"
Friday Mar 17, 2017 #
6 PM
Cycling:Trainer 45:02 [5]
ahr:142 max:177
Sufferfest - "The Revolver"
What's It About?
"15 x 1:00 minute maximum intensity intervals"
Best For?
"Increasing your maximum power and ability to recover"
What's It About?
"15 x 1:00 minute maximum intensity intervals"
Best For?
"Increasing your maximum power and ability to recover"
Thursday Mar 16, 2017 #
6 PM
Netball 36:00 [3]
Played WA the entire game. Very much a sweat fest tonight. Then when we went outside expecting a cool night, it was muggy AND the mozzies were out...
Tuesday Mar 14, 2017 #
1 PM
Running 9:55 [3] 1.87 km (5:18 / km) +63m 4:32 / km
ahr:167 max:179
Warm up from work to Foreshore Park
Running intervals 10:02 [5] 1.62 km (6:12 / km) +40m 5:31 / km
ahr:173 max:187
Interval session at Foreshore Park. Managed to find a break in the rain.
5 x 1min hard, 1min walk
5 x 1min hard, 1min walk
Running 8:00 [3] 1.25 km (6:24 / km) +52m 5:18 / km
ahr:173 max:181
Warm down from Foreshore Park back to work. It started to spit on me on the jog home; this was nice as i'd get little cold spots every so often. This stopped once i reached the Crowne Plaza though.
6 PM
Note
Massage - really painful but really good; especially on the legs.
Monday Mar 13, 2017 #
6 PM
Running 30:04 [3] 5.19 km (5:48 / km) +86m 5:21 / km
ahr:176 max:188
Foreshore run with Nic, Tam and Karen.
Pretty horrible headwind for half of it, also pretty sticky.
Pretty horrible headwind for half of it, also pretty sticky.
Strength + Conditioning 32:04 [3]
ahr:85 max:140
Strength with Nic, Karen and Macey.
I started us off with some core work, then we did Nic's physio exercises, then some planks followed by some pushups at Karen's request.
I started us off with some core work, then we did Nic's physio exercises, then some planks followed by some pushups at Karen's request.