Training Log Archive: genebeveridgeIn the 7 days ending Jan 29, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Jan 29, 2012 #
10 AM
Mixed Running (road/trail/terrain) 1:30:00 [3] 14.0 km (6:26 / km)
A very mixed up run with Mike from Muriwai through the Pulpit Rock map, then through the Mushroom Road map and back along Inland Road. I was supposed to be doing hills but my quads are so smashed! I was fast on the flat and still fine on gradual slopes but as soon as a gradient was too steep and I had to use my quads more seriously they was die.
We finished the run doing under 4 minutes per km on the flat grass along side Coast Road so my fitness is really good, but quads need to do some serious recovering before STB. Was also getting stitched up a lot. Happy with my archilles though.
We finished the run doing under 4 minutes per km on the flat grass along side Coast Road so my fitness is really good, but quads need to do some serious recovering before STB. Was also getting stitched up a lot. Happy with my archilles though.
4 PM
Note
Was planning to do a 2 hours cycle but I'm way too tired. I'm happy to know that I am motivated to do more training that I should be doing because it is always easier to drop sessions than to convince yourself to do extra sessions
Saturday Jan 28, 2012 #
9 AM
Running (Trail) 15:00 [3]
shoes: Asics Piranha SP 3
10 minutes warm before drill and 5 minutes warm down after drills. I decided to run in my flats before my knees have been sore since summer series where I ran in my chunky road shoes. I feel so much better running in my flats but still very nervous about my archilles. Both got a little bit sore quite quickly but it was a familiar ache not the pain that has been plaguing my training of late. Archilles were fine during drills and I had no problems with my warm down.
Drills 32:00 [2] 3.0 km (10:40 / km)
shoes: Asics Piranha SP 3
Drill with Mike. We went through them all quite quickly and did some stride out with form focuses afterwards. Loved these because I can really feel my brain connecting with my body to improve its efficiency.
10 AM
Aqua Jogging 30:00 [4]
Hard aqua jogging session with Mike and Imy.
6 x 5 minute efforts with 1 minute recoveries. Each effort had a form focus of either straight legs. cadence, switching, high heels. We did straight legs and cadence twice.
I felt pretty tired and my rectus femori were both still a bit sore from earlier in the week. My body is more tired than it should be and my quads were suffering.
6 x 5 minute efforts with 1 minute recoveries. Each effort had a form focus of either straight legs. cadence, switching, high heels. We did straight legs and cadence twice.
I felt pretty tired and my rectus femori were both still a bit sore from earlier in the week. My body is more tired than it should be and my quads were suffering.
Aqua Jogging warm up/down 25:00 [2]
Warm up, warm down, and rests.
11 AM
Conditioning 20:00 [2]
Mike took me through an upper body routine at Olympic. I would like to continue to build some strength through my upper body until I can become a much more powerful runner. At the moment I have quite an unstable pelvis and upper body and I will be excited to see any improvements.
Friday Jan 27, 2012 #
6 PM
Road Cycling 1:22:00 [3]
Rode from home around Taupaki, Waimauku and Riverhead. Was aiming for 1 hour but over did that a little bit. I am feeling pretty smashed still so keeping it easy to give me some time to recover. Rode a few hills a bit harder and that didn't make me feel any worse
Thursday Jan 26, 2012 #
6 PM
Cross Trainer warm up/down 11:00 [2]
7 minutes warm up and 4 minute warm down before and after 20 minute tempo. Was has to warm down because it still required strength to maintain a low speed.
Cross Trainer tempo 20:00 [4]
Mike and I did a 20 minute tempo session on a cross trainer at the gym. I felt like I was using more strength than running, even in terrain. My breathing felt very good and and my aerobic system did have to work hard especially at the end. Was good to do an high intensity session without impact.
7 PM
Conditioning 32:00 [1]
2 full repetitions of the stabilisation routine. Rectus femoris is feeling tired as expected.
Core Strength 15:00 [2]
Core routine working on spine stabilisation. Getting stronger quickly but no where near where I was last last year.
Aqua Jogging warm up/down 10:00 [2]
Warm up before aqua jogging tempo. Not using a belt so it much harder but I feel much stronger and more able each time.
Aqua Jogging tempo 20:00 [4]
Did a hard 20 minutes of aqua jogging with Mike. I was thinking a lot about trying to keep my movements as similar to running as possible but found it much harder with out a belt to help me float. Arms felt to be working too. Kept a high intensity for most of the session.
Wednesday Jan 25, 2012 #
8 AM
Road Cycling 1:21:00 [3]
Riding to work and a bit extra at the start. Legs feeling tired so didn't push too hard.
6 PM
Road Cycling 1:06:00 [3]
Riding home. Felt better than I did this worming but are still feeling more tired than I would expect them to. I pushed harder on a few hills which was good for my confidence.
Tuesday Jan 24, 2012 #
6 PM
Orienteering tempo (Summer Series) 54:47 [4] 9.4 km (5:50 / km)
shoes: Asics GT-2150
Summer Series at Churchill Park. Was running on a mix of road gravel flat grass and the most pugged ground I have ever run on. Cows left some ankle breaking terrain and my power choice of footwear was my undoing. I was fast on the road legs though.
Running (road/track) warm up/down 10:00 [2]
shoes: Asics GT-2150
Quick warm up with Matt
Monday Jan 23, 2012 #
6 PM
Conditioning 46:00 [1]
Pelvis stabilisation routine followed by muscle activation exercises. Some uncomfortable popping in left groin.
Aqua Jogging 31:00 [3]
Aqua jogging with Mike and some others. just kept the pace easy as I didn't feel fully recovered from the weekend