Training Log Archive: jgreenIn the 7 days ending Apr 21, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Apr 21, 2012 #
Note
(rest day)
Sort of a rest day with 2 kiddies parties.
Friday Apr 20, 2012 #
Physio/bio etc 20:00 [3]
shoes: xa comp
Stretching before and after
1 PM
run (speed session) 29:18 [3] 7.0 km (4:11 / km) +60m 4:01 / km
ahr:157 max:182 shoes: xa comp
First session on my woc program. Was a bit hard on my body. R calve espicilly.
2.5km war up nice and quick.
6 x 200 on 80 seconds.
Did them between 33 and 36.
Then 2.5 back to work.
2.5km war up nice and quick.
6 x 200 on 80 seconds.
Did them between 33 and 36.
Then 2.5 back to work.
Wednesday Apr 18, 2012 #
run 21:52 [3] 5.0 km (4:22 / km) +60m 4:08 / km
ahr:152 max:178 shoes: 5 fingers orange
Fun run in the. Monkey shoes. Out to zoo lake and back. Being conservative about hurting my calves, but was lots of fun! Even finished off with a 3.58 km...
Physio/bio etc 20:00 [3]
shoes: 5 fingers orange
Stretching before and after.
Monday Apr 16, 2012 #
Physio/bio etc 1:00:00 [3]
Had another long session.
Some great progress on my calves - my new tatoo got in the way a little.
http://www.facebook.com/photo.php?fbid=10150658729...
My rib strain is still painful with a full breath of air, and pressure in the right spot, but it is healing. no idea exactly what caused it at the O training camp, or exactly what kind of strain it is. Physio game me three possibilities, all with long names that I immediately forgot. Other than the muscle between my ribs might be strained, hence the pain when taking a deep breath. I think time will be the healer on this one.
then had a bit of a pilates tutorial with three core stabilizing exercises to do. My favorite is running on the wall. Sounds more fun then it is.
Some great progress on my calves - my new tatoo got in the way a little.
http://www.facebook.com/photo.php?fbid=10150658729...
My rib strain is still painful with a full breath of air, and pressure in the right spot, but it is healing. no idea exactly what caused it at the O training camp, or exactly what kind of strain it is. Physio game me three possibilities, all with long names that I immediately forgot. Other than the muscle between my ribs might be strained, hence the pain when taking a deep breath. I think time will be the healer on this one.
then had a bit of a pilates tutorial with three core stabilizing exercises to do. My favorite is running on the wall. Sounds more fun then it is.
Sunday Apr 15, 2012 #
AR race (Kinetic sprint) 1:33:00 [5]
ahr:171 slept:5.0 shoes: xapro3d ultra
Didnt sleep very well before the race, and nearly didnt make it at all - Dam smart phone only had the alarm set for Monday to Friday!
Then GPS took me to the wrong side of the dam - went to the reserve like the instructions said. Luckily my 15 year old team mate is much more organised and got us registered and ready. I was ready just intime for race briefing. So by Garry's standards I was early.
The pace on the first cycle leg was furious, and a small parallel error on some paths cost us a number of places so we were a little further back than I would have liked.
A very quick special task and we were back on the bikes. 2 check points in 10 lapa's had a bunch of teams clustered all searching and we managed to leave the group in 3rd and somehow quickly made it to the front. All went well until 400m before the transition when the passport blew out of Tims hand, so we were a solid third into transition to the run.
Tim navigated excellently and we had dropped all the teams by CP6. A small error at 7 cost us about 4 mins and we caught a glimpse of another team as we were leaving CP10.
The paddle was a somewhat relaxed affair as there was nobody chasing us too hard and the epics we were paddling wouldn't have benefited too much by any additional effort.
An awesome day out. Thanx to Sam and Marisa for babysitting my kids so that I could go out and play...
Then GPS took me to the wrong side of the dam - went to the reserve like the instructions said. Luckily my 15 year old team mate is much more organised and got us registered and ready. I was ready just intime for race briefing. So by Garry's standards I was early.
The pace on the first cycle leg was furious, and a small parallel error on some paths cost us a number of places so we were a little further back than I would have liked.
A very quick special task and we were back on the bikes. 2 check points in 10 lapa's had a bunch of teams clustered all searching and we managed to leave the group in 3rd and somehow quickly made it to the front. All went well until 400m before the transition when the passport blew out of Tims hand, so we were a solid third into transition to the run.
Tim navigated excellently and we had dropped all the teams by CP6. A small error at 7 cost us about 4 mins and we caught a glimpse of another team as we were leaving CP10.
The paddle was a somewhat relaxed affair as there was nobody chasing us too hard and the epics we were paddling wouldn't have benefited too much by any additional effort.
An awesome day out. Thanx to Sam and Marisa for babysitting my kids so that I could go out and play...