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Training Log Archive: southerncross

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Run11 13:48:08 23.61 38.0 530
  Rogaining1 5:19:00
  Walking3 5:00:00 4.97 8.0 50
  Stretch12 4:05:00
  Orienteering2 2:22:33
  Recovery/rehabilitation12 2:20:00
  Jumping1 5:00
  Total38 32:59:41 28.58 46.0 580
  [1-5]37 32:49:41
averages - sleep:7.2 weight:91kg

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Sunday Jun 27, 2010 #

Event: Sydney Series #1 and Junior League #4
 
9 AM

Orienteering race (Red 1 ) 1:37:23 [4]
shoes: Adidas adiStar Salvation

Saturday Jun 26, 2010 #

4 PM

Run (grass parklands) 1:34:54 [3]
shoes: Adidas adiStar Salvation

Thursday Jun 24, 2010 #

6 PM

Run intervals (intervals with Woodstock) 1:34:22 [4]
shoes: Adidas adiStar Salvation

walk run warm up to oval
run warm up and drills
4 x 400m on 90secs off 4 minute rest then repeat in opposite direction = 8 x 400m
walk home very tired legs!

Wednesday Jun 23, 2010 #

Event: Winter Solistice Event
 
4 AM

Recovery/rehabilitation (wobble board) 15:00 [1]

5 AM

Stretch (Lore of Running full) 20:00 [1]

6 PM

Orienteering race (wntr sols urban nght O) 45:10 [3]
slept:6.5 weight:91kg shoes: Adidas adiStar Salvation

Tuesday Jun 22, 2010 #

4 AM

Recovery/rehabilitation (wobble board) 15:00 [1]
shoes: bare feet

5 AM

Stretch (Lore of Running full) 20:00 [1]
slept:4.5 shoes: bare feet

Monday Jun 21, 2010 #

8 PM

Stretch (general) 20:00 [2]
slept:6.5 shoes: bare feet

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

Sunday Jun 20, 2010 #

Event: Paddy Pallin Rogaine - 47th edition
 
9 AM

Rogaining race (with kids - 1 in back pac) 5:19:00 [2]
slept:7.0 shoes: Adidas adiStar Salvation

Saturday Jun 19, 2010 #

Event: NSW X Country
 
3 PM

Run race (x country race) 1:11:22 [5] 12.0 km (5:57 / km) +200m 5:29 / km
shoes: Adidas adiStar Salvation

Friday Jun 18, 2010 #

6 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

Thursday Jun 17, 2010 #

2 AM

Stretch (general) 20:00 [1]
slept:4.0 weight:90.9kg shoes: bare feet

6 PM

Run (Intervals-300m on/= t off) 36:00 [4]
slept:4.0 shoes: bare feet

with partner run 300m to partner turn and walk back towards parterner (ie lapping in oppisiste directions) 7 internval of 300m best effort/100moff whilst waiting for partner to complete their 300 mtres; 7 sets then four to five minute break then another seven sets

Run on grass oval in bare feet as I left foot beds at home cold however it was a good experience

Hard RPE 17 to 19
Lactate 4 of 5

Wednesday Jun 16, 2010 #

Recovery/rehabilitation (wobble board) 10:00 [1]

5 AM

Stretch (general) 20:00 [1]

Tuesday Jun 15, 2010 #

6 PM

Run (run, hills/drills,run) 42:21 [4]
slept:7.5 weight:91.8kg shoes: Adidas adiStar Salvation

walk 3 min warm up, jog/warm up flat for 3 min, fast walk down hill to park, 10 minute run warm up, 100 metres sideways leading off right then left (200 metres), 100 metres backwards, 2 * 100 metre best effort sprints, 2 laps then run up hill towards home stop when 10 minutes expire, brisk walk home to cool down

Monday Jun 14, 2010 #

7 AM

Recovery/rehabilitation (wobble board) 10:00 [0]
slept:7.0 weight:91.5kg shoes: bare feet

1 PM

Walking (bush-piggy backing child) 1:30:00 [2]
shoes: Adidas adiStar Salvation

2 PM

Jumping (baby jumps) 5:00 [2]
shoes: Adidas adiStar Salvation

on the spot prep jump, forward and up by 10 by 3 sets, back and down by 10 by 3 sets

Sunday Jun 13, 2010 #

Event: Macleay River Marathon - 29th Coastline
 
8 AM

Run (walk run walk run walk) 1:33:34 [2]
slept:6.5 weight:89kg shoes: Adidas adiStar Salvation

Saturday Jun 12, 2010 #

5 AM

Walking (walk with rog team mate) 2:30:00 [3]
slept:6.0 weight:90.4kg shoes: Adidas adiStar Salvation

Thursday Jun 10, 2010 #

6 PM

Run intervals (Mona fartlek) 1:32:50 [4]
ahr:112 slept:8.0 shoes: Adidas adiStar Salvation

Woodstock Thursday intervals - Mona Fartlek - walk, run from home to oval and ran home.

Polar date 130410 47%, Tot. Time 765034, Tot.KCal 1141.43, KCal/Fat 655/60%, Average Hr 112, Limits 145/136, In Zone 00:04.53, Exe Time 01:32.50;

Wednesday Jun 9, 2010 #

5 AM

Stretch (general ) 20:00 [1]
slept:7.0 weight:90.4kg shoes: Adidas adiStar Salvation

Recovery/rehabilitation (wobble board) 15:00 [1]
slept:7.0 weight:90.4kg shoes: bare feet

Tuesday Jun 8, 2010 #

5 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
slept:7.0 weight:91.4kg shoes: bare feet

Stretch (general) 20:00 [1]
shoes: bare feet

Monday Jun 7, 2010 #

7 PM

Stretch (general) 30:00 [2]
shoes: bare feet

Recovery/rehabilitation (wobble board) 15:00 [1]
shoes: bare feet

9 PM

Stretch (general) 15:00 [1]
shoes: bare feet

Sunday Jun 6, 2010 #

Event: The Great NOSH Footrace - Lindfield to Seaforth
 
7 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

10 AM

Run race (trail run) 2:00:27 [3] 15.0 km (8:02 / km) +200m 7:32 / km
ahr:117 slept:6.5 weight:90.4kg shoes: Adidas adiStar Salvation

Not sure if the climb number is correct at this time, day of race.
12 PM

Walking (walk with WRC Team ) 1:00:00 [3] 8.0 km (7:30 / km) +50m 7:16 / km
shoes: Adidas adiStar Salvation

walked from end of Great Nosh to Manly beach to meet family with WRC team mate

Saturday Jun 5, 2010 #

2 PM

Run race (x country StGDA) 57:54 [4] 11.0 km (5:16 / km) +10m 5:14 / km
ahr:142 max:157 slept:8.0 weight:90.3kg shoes: Adidas adiStar Salvation

6 PM

Recovery/rehabilitation (wobble board) 10:00 [3]
shoes: bare feet

7 PM

Stretch (general post run) 20:00 [2]
shoes: bare feet

10 PM

Stretch (general post run) 20:00 [2]
weight:91.4kg shoes: bare feet

Thursday Jun 3, 2010 #

6 PM

Run (walk run intervals run hm) 1:20:24 [3] +100m
ahr:111 slept:5.0 weight:90.9kg shoes: Adidas adiStar Salvation

Polar data - Own Index 47 from 13/04/2010; Tot. Time 7212.49; Tot.Kcal 1114.83; KCal/Fat 583/60%; Average HR 111; Exe Time 01:20.24

Wednesday Jun 2, 2010 #

4 AM

Stretch (general) 20:00 [1]
slept:6.5 weight:92.2kg shoes: bare feet

8 PM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

Tuesday Jun 1, 2010 #

6 PM

Run (walk run walk, run interv) 44:00 [2] +20m
slept:8.0 weight:92.3kg shoes: Adidas adiStar Salvation

WRC Day XX - 11 hour program - walk 5, run 10, 6x2minutes hills, run 10, walk 5

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