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Training Log Archive: genebeveridge

In the 7 days ending May 1, 2011:

activity # timemileskm+m
  Running (grass)5 3:32:00 27.4(7:44) 44.1(4:48) 430
  Running (Trail)2 2:10:00 11.81(11:01) 19.0(6:51) 400
  Orienteering2 1:52:31 10.56(10:39) 17.0(6:37)21 /25c84%
  Conditioning1 40:00
  Drills1 25:00
  Core Strength1 20:00
  Total9 8:59:31 49.77 80.1 83021 /25c84%

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MoTuWeThFrSaSu

Sunday May 1, 2011 #

11 PM

Running (Trail) long 1:48:00 [4] 15.0 km (7:12 / km) +400m 6:21 / km
shoes: Salomon SpeedCross 2

Waitaks run with Duncan Matt and Toby. Kate and Imy did there own run. I felt good when I got going but after every stop I felt crap until I got going again. Left knee got a little bit sore near the end after a fast pownding downhill. I was very tired at the end. Had a 4 hour sleep when i got home.

Saturday Apr 30, 2011 #

8 AM

Running (grass) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GT-2150

Warm up defore drill was about 20 mins and a short job after the circuit training.

Drills 25:00 [3]
shoes: Asics GT-2150

Quick drill session. 3 of everything with stride outs.
9 AM

Conditioning 40:00 [4]
shoes: Asics GT-2150

Mikes 40 circuit session. 2 minutes on each activity. Some on core strength, some on spinting and agility, some plymetrics too. Also some on arms which didnt seen that useful but fun anyway and the biomechanics theory behind them is interesting. I felt like I was really being pushed gooing from a sprinting exersice were my heart rate was very high straight into a core exersice.

The next day I am sore around the top of my sholder blade and my pecs.
8 PM

Running (Trail) 22:00 [3] 4.0 km (5:30 / km)
shoes: Inov-8 X-Talon (pair 2)

Running in to Woodhill from Muriwai for night training and out again after. Mostly on sandy tracks. Right ankle still a bit sore on the uneven ground, but only noticed it at the start, maybe it just needed to warm up.

Orienteering (night O) 1:20:00 [3] **** 11.0 km (7:16 / km)
shoes: Inov-8 X-Talon (pair 2)

Technically quite bad but the vague mapping didnt help. Even when I planned the leg out perfectly I still got confused by the terrain. A good turn with Ross Toby Imy Duncan and Matt. Matt sett the very cool course with heaps of pivots and butterflies!

Friday Apr 29, 2011 #

5 PM

Running (grass) hills (hill tempo) 38:00 [4] 8.0 km (4:45 / km) +430m 3:45 / km
shoes: Asics GT-2150

A bit muddy and the grass was long making for soft running. Ran up the hill from the bowling club toward the duck ponds 10 times and straight back down. Was taking about 2:06 to get up and less than 2 getting down. Took the downhills easy because my knees have been a bit sore lately but still enough to keep my heart rate high.

Focused on getting a long strong drive and push off. Also remembering to drive with my arms and get a high leg lift. I was running steady but my breathing wasnt so smooth.

Running (grass) warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: Asics GT-2150

Thursday Apr 28, 2011 #

5 PM

Running (grass) intervals 42:00 [5] 8.0 km (5:15 / km)
shoes: Inov-8 X-Talon (pair 2)

The 'Inverse Pyrimid' or so it has been called. Works out to be exactly 6km of intervals.
1000-----------------------1000
----800-------------------800---
-------600-------------600------
----------400-------400---------
-------------200 200------------
Cool session with a good group around the muddy fields of the Auckland Domain on. Legs felt a bit tired and the later intervals were significantly slower. Rests equal to interval time

Running (grass) warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 X-Talon (pair 2)

9 PM

Core Strength 20:00 [4]

Core strength focusing on abs.

Hadn't done it in a few weeks and my lower abs were sore the next day

Wednesday Apr 27, 2011 #

6 PM

Running (grass) tempo (flat tempo) 40:00 [4] 9.6 km (4:10 / km)
shoes: Salomon SpeedCross 2

Tempo at Huapai Domain. 6 1.6km laps on wet grass. some big puddles and I finished pretty muddy. Lungs very strange and a bit uncomfortable, maybe recovering after the ward weeked. Legs were a little bit tired but didnt have any hills to really test them.

Knees sore just below my knee caps =/

Running (grass) warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Salomon SpeedCross 2

Pitch black on the way home

Monday Apr 25, 2011 #

Orienteering race 32:31 [5] **** 6.0 km (5:25 / km)
spiked:21/25c shoes: Icebug Spirit olx

Smash fest at NZ National Relay champs. Ran 1st leg for NWOCs 3rd team. Came in in 2nd place so stoked with that. I felt fast and it was very cool so put outhers in the box and eventually get way in the latst few legs.

Running (grass) warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Icebug Spirit olx

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