Training Log Archive: fenryIn the 7 days ending Sep 4, 2011:
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Sunday Sep 4, 2011 #
Event: The Boomer at Spice Brook
Orienteering race 1:18:00 [4] 10.9 km (7:09 / km) +275m 6:21 / km
Spice brook boomer H2. Fast through the first few racing oscar, bit of a hare vs hare thing going on. Decided to take an early skip to stay with him through to 5, but he distracted me badly on 4 and 5. I came to high through 5, and was led into it by andre. From there i ran well to 6, but came a tiny bit too low to 7, not so much a navigational error but a route choice one.Then coming through 9, a careless check of the map saw me around a butterfly loop the wrong way. All fine navigationally, found the last bit fine. Oh and I saw an emu.
Saturday Sep 3, 2011 #
Volleyball (Comp) 1:45:00 [3]
3 matches at state schools cup. screwed up the first set of our first match, wrecked my hip on a dive, but after that we had a clean comp. Go through to the finals in 2nd
Friday Sep 2, 2011 #
Running (Recovery) 43:00 [2] 8.0 km (5:23 / km)
what's this, and actual recovery??? yes. yes it is. Nice run around my sand track loop in kings park, took occy to make sure i didnt go too fast. Had a couple of hard sessions earlier in the week, so decided to take it easy and save myself for STATE SCHOOLS VOLLEYBALL CUP. im pumped
Wednesday Aug 31, 2011 #
Cycling warm up/down 30:00 [3] 12.0 km (24.0 kph)
Ride out to bold park and back. Crappy mountain bike feels so sluggish going any reasonable distance, but didnt want to risk my shiny bike getting stolen.
Running warm up/down 19:00 [3] 4.0 km (4:45 / km)
Run on the tracks out to the parabola hill next to the pine part of bold park and back along the top of the hill and down.
Running intervals 20:00 [4] 4.08 km (4:54 / km) +240m 3:47 / km
12 Intervals up the parabola hill in 1:40 efforts (gps read 340m for each rep). Planned on doing ten, but felt fresh so pushed for 12. started to feel that nice burn in the legs after the first 8, but didnt have to push to hard to make the 12. As a side note, KP and bold park both smell lovely right now. Nothing gets me pumped for the next rep like a nice smelling freesia.
Running (Recovery) 21:00 [1] 4.08 km (5:09 / km)
Jog back down the hill after each rep
Tuesday Aug 30, 2011 #
Running tempo 23:30 [4] 6.0 km (3:55 / km)
This was one of the best tempos ive run in a while. Not so much due to the speed, but my injuries were virtually non-existant throughout the run. I planned to do a slower recovery run, but I was feeling so fresh that that turned into my warm up and i pushed for a tempo.
Running warm up/down 7:00 [2] 1.5 km (4:40 / km)
Started out as a recovery but turned into a warm up - see above
Monday Aug 29, 2011 #
Running tempo 25:30 [4] 6.0 km (4:15 / km) +80m 3:59 / km
Tempo round the sand tracks at kings park. Was planning on doing a longer run, but my knee was niggling so i changed my plans on the way. Tough loop on the sand, ~4:20 min pace, then hard 2km home ~3:50 min pace
Strength and Conditioning (Core) 25:00 [1]