Training Log Archive: o'manIn the 7 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
10 AM
Run warm up/down 13:00 [3]
shoes: Asics Trail Attack 6
Warmup down the road, up Ararimu valley to Campbell Rd plus dynamic stretches
Run tempo (Hills) 59:14 [4] 9.8 km (6:03 / km) +200m 5:29 / km
shoes: Asics Trail Attack 6
Up Ararimu Valley Rd, into Chatham (a little squidgy in places but pretty good compared to yesterday!), up to Bald Hill, along that to 2nd entrance (don't know what the road name is), along and then down to Campbell and lastly up Long Bush a bit past the top of the first hill.
HR was ticking along mid 150's for the first ~30 minutes then dropped off a bit to high 140's/low 150's. Was feeling a bit tired and had to push a bit for the last ~1.5 km which was all up hill (~80m climb). I did feel that I had slowed down a bit in the last half.
HR was ticking along mid 150's for the first ~30 minutes then dropped off a bit to high 140's/low 150's. Was feeling a bit tired and had to push a bit for the last ~1.5 km which was all up hill (~80m climb). I did feel that I had slowed down a bit in the last half.
Run 1:11:00 [3]
shoes: Asics Trail Attack 6
Continued the loop along long bush, trig, barlow and home. This was longer and slower than I was thinking it was going to be - perhaps because I was a little over-optimistic about how far I'd get in an hour.
Was pretty toasted and didn't feel too good but when you're in the middle of the forest there aren't really any good shortcuts home.
Fortunately met C going the other way and grabbed a drink of water off her which helped a little but was I think getting a bit dehydrated. Weighed myself when I got home and was down to 68.8kg - not sure what I started on but probably down 2kg. And I thought I only lost heaps of fluid on hot summer days but apparently I can do that in winter as well...
Was pretty toasted and didn't feel too good but when you're in the middle of the forest there aren't really any good shortcuts home.
Fortunately met C going the other way and grabbed a drink of water off her which helped a little but was I think getting a bit dehydrated. Weighed myself when I got home and was down to 68.8kg - not sure what I started on but probably down 2kg. And I thought I only lost heaps of fluid on hot summer days but apparently I can do that in winter as well...
Saturday Jul 30, 2011 #
4 PM
Run warm up/down (Western Park) 20:00 [3]
shoes: Asics Trail Attack 6
Seeing that there was an O sprint on this afternoon decided to do that and bypass the intervals I had scheduled. Another factor for skipping the intervals was that I have what looks to be a tough sub threshold run tomorrow so wanted to make sure I was able to do that OK
Orienteering race (Western Park) 29:16 [4] 3.0 km (9:45 / km)
shoes: Asics Trail Attack 6
Not all that great... everything came up too quickly, I was hardly able to plan ahead at all, and I don't think I read one control description (other than the numbers).
Underfoot was incredibly wet and slippery so sticking to tracks would have been a good tactic, a shame I didn't think of that earlier...
Underfoot was incredibly wet and slippery so sticking to tracks would have been a good tactic, a shame I didn't think of that earlier...
C • yay 2
Thursday Jul 28, 2011 #
5 PM
Run warm up/down 10:00 [3]
shoes: Asics 1160
Warmup then dynamic stretches
Run tempo 46:06 [4] 9.1 km (5:04 / km)
shoes: Asics 1160
Flat'ish, but with a few ups and downs. Down Mt Eden Rd, along Balmoral, wound my way through to cornwall park, one lap of OTH, greenlane, wheturangi, out to gt south and up to Omahu.
Had to push a bit on a few of the small uphills to try to keep the pace up
HR started around 155 then up to ~160 on an incline then keep it largely up around 160, peaking at 167 on the last hill up Gt South Rd
Had to push a bit on a few of the small uphills to try to keep the pace up
HR started around 155 then up to ~160 on an incline then keep it largely up around 160, peaking at 167 on the last hill up Gt South Rd
Run 27:00 [3]
shoes: Asics 1160
I thought I could have kept going for a bit longer at the end of the sub threshold however after ~10 minutes easy running I had pretty much had enough! So 45 minutes was indeed enough for tonight.
Still had to get back though so a slow jog back...
Still had to get back though so a slow jog back...
Wednesday Jul 27, 2011 #
5 PM
Run 1:00:00 [3]
shoes: Asics 1160
Nice easy run to try and recover from last night's effort which was a bit taxing. So, an easy run with C around the streets around Mt Eden.
Also described the control descriptions symbols to Carole to see if she could figure out what they meant. This was actually quite good to do as there is some sense and pattern to a lot of them so explaining them to her was good reinforcement. Didn't get through all of them though so can do the rest next time
Also described the control descriptions symbols to Carole to see if she could figure out what they meant. This was actually quite good to do as there is some sense and pattern to a lot of them so explaining them to her was good reinforcement. Didn't get through all of them though so can do the rest next time
Tuesday Jul 26, 2011 #
7 PM
Run warm up/down 12:00 [3]
shoes: Asics 1160
Warm up plus dynamic stretches
Run tempo (hills) 30:42 [4] 5.1 km (6:01 / km) +240m 4:52 / km
shoes: Asics 1160
From the bottom of Link Rd, up Barlow to the intersection with Trig Rd
2 x 15 minutes pretty much all up hill although there was one small dip towards the top of the hill. From the Riverhead MTBO map looks like ~120m climb in 2.5km = ~4.8% so a bit steeper than the target 3%
May have gone a little hard on the first rep as was 48s slower on the second - 14:57 vs 15:45. Quads started getting a little sore towards the top of the first rep and from near the beginning of the second.
2 x 15 minutes pretty much all up hill although there was one small dip towards the top of the hill. From the Riverhead MTBO map looks like ~120m climb in 2.5km = ~4.8% so a bit steeper than the target 3%
May have gone a little hard on the first rep as was 48s slower on the second - 14:57 vs 15:45. Quads started getting a little sore towards the top of the first rep and from near the beginning of the second.
Run 48:00 [3]
shoes: Asics 1160
15:30 going back down the hill after first rep. Took it relatively easy going down and still beat the time of the second rep confirming that going up hill *is* hard!
Finished off from top of hill after second rep back home although walked for 3 minutes up the steepest bit (~10% slope) of zanders rd as I'd had enough of running up hills by then.
Finished off from top of hill after second rep back home although walked for 3 minutes up the steepest bit (~10% slope) of zanders rd as I'd had enough of running up hills by then.
Monday Jul 25, 2011 #
Note
Got my next 6 weeks training schedule from Mike. Wow, that looks challenging :-)
7 PM
Yoga 1:00:00 [3]