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Training Log Archive: GeneO

In the 7 days ending Dec 23, 2012:

activity # timemileskm+m
  Running (Terrain)2 1:54:00 11.87(9:36) 19.1(5:58) 60
  Conditioning2 1:39:10
  Running (Trail)2 1:09:50 4.97(14:03) 8.0(8:44) 450
  Cross Trainer 2 55:00
  Road Cycling1 55:00173 /0%
  Running (road/track)1 43:43 7.92(5:31) 12.75(3:26)
  Core Strength2 42:00
  Aqua Jogging1 23:00
  Total8 8:21:43 24.76 39.85 510173 /0%

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MoTuWeThFrSaSu

Sunday Dec 23, 2012 #

3 PM

Running (Trail) warm up/down 16:00 [3] 2.0 km (8:00 / km)
ahr:151 max:178 shoes: Icebug Acceleritas2

Running (Terrain) 1:07:00 [4] 9.0 km (7:27 / km)
ahr:158 max:178 shoes: Icebug Acceleritas2

Orienteering as my long run for this week with Matt, Greg, Claire, Renee, and Eskil. I focused on my technique will and could feel it working well at this low speed. I made a big mistake in an area I have struggled with before but there is definitely some issues with the map there.

I got everything else cleanly which I was happy with since there were many hard legs going form forest to open dunes and open dunes to forest

Saturday Dec 22, 2012 #

11 AM

Running (Trail) warm up/down 27:50 [3] 3.0 km (9:17 / km) +150m 7:25 / km
shoes: Salomon SpeedCross 2

Hopefully the last time I have to ware these shoes as new ones should arrive soon. They have become quite stiff and uncomfortable after a tough life

Running (Trail) intervals 26:00 [5] 3.0 km (8:40 / km) +300m 5:47 / km

6 x 75 seconds hill reps. The first 2 reps were up the Fairy Falls stair case which was super hard but I wanted to work on my running form was hard hard to do with the stairs so the last 4 reps were done further past the stair on the hard trail.

was getting about 200 to 250 meters I think and using the walk about plus an extra minute if necessary to prepare for the next rep and was starting each rep with a heart rate about 150bpm.

Dragged Renee along too.

Friday Dec 21, 2012 #

Core Strength 22:00 [4]
ahr:113 max:130

Core including glutius medius
6 PM

Cross Trainer (Elliptical trainer) 25:00 [3]
ahr:145 max:154 shoes: Asics Piranha SP 3

Conditioning (Upper body) 22:30 [3]

Conditioning 33:40 [3]

Body coped better than on Monday with only some sore glutes.

Aqua Jogging 23:00 [3]

Thursday Dec 20, 2012 #

6 PM

Running (Terrain) warm up/down 23:00 [3] 3.8 km (6:03 / km)
shoes: Icebug Acceleritas2

I swapped Saturday's and Thursday's sessions.

New Icebugs are light and speedy

Running (Terrain) 24:00 [3] 6.3 km (3:49 / km) +60m 3:38 / km
ahr:170 max:187 shoes: Icebug Acceleritas2

4 1km intervals in terrain. I decided to do 4 instead of 3 since legs felt tired when I woke up and I'm getting worried about over training too close to racing. Once again it proved hard to get my heart rate to my max in terrain even though I was about to collapse at the end.

1km Interval times:
3:29 - was a bit fatter that the last 2
3:57 - had some issues near the end.
3:45
3:43

Feeling fast and confident

Wednesday Dec 19, 2012 #

6 PM

Road Cycling 55:00 [3] ***
ahr:156 spiked:173/

Recovery ride from home. Enjoyed it and tried not to push hard as I am supposed to be tapering or something

Tuesday Dec 18, 2012 #

6 PM

Running (road/track) warm up/down 27:50 [3] 4.7 km (5:55 / km)
ahr:140 shoes: Mizuno Wave Universe 4

Some shredded muscles from yesterdays gym session

Running (road/track) race 15:53 [5] 5.0 mi (3:11 / mi)
ahr:186 max:191 shoes: Mizuno Wave Universe 4

Ran O'Hagens 5k again. Was a fun race with some tactics unfolding between me and the eventual winner. I was struggling to get on top of my cadence and felt slower tan I should have for the amount of effort I was putting in. Also shown by my time.

Monday Dec 17, 2012 #

6 PM

Cross Trainer (Elliptical trainer) 30:00 [3]
ahr:150 max:159 shoes: Asics Piranha SP 3

Usual recovery session

Core Strength 20:00 [4]

Tough core session. Abs were so for 2 days

Conditioning (Upper body) 24:00 [3]

Conditioning (Legs) 19:00 [3]

Too many squats and lunges and I was very sore for 2 days

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