Training Log Archive: Post

Went in to the city to see the Redbull air race, rode around kings park and the swan.

Much better this week! Came 2nd to Sten by 19 seconds. A little too good considering my immediate aims to only progress personally instead of competitively. Both can come later. As long as i continue to stay under 26-28 minutes and eliminate indecision for the next 3 weeks i'll be happy. I largely credit this run to a couple of new strategies i employed and as a result i came up with a course plan relatively early.
Navigation was good, but I felt like i wasn't running that fast. If i were to run a 5ker with the marathon club i'd be struggling to get under 19min at the moment. So i'll keep progressing with my fitness at a natural rate. Good signs for now tho.
I was sharing the same controls with Oscar in the middle of the course and only overtook him at my 9th control, that kid is a blitzer! I wish i was that fast when i was 12!

C • well done 2

before and after the summer series

Morning session - south to herdsman lake, through scarborough hills, back home

Triceps - 2 exercises x 4 sets of 11-13
Abs - sit ups 3 x 30
- stomach hold in 3 x 50 sec
- core raises 3 x 15

Cruisy paced run with old man Ken. Went around karrinyup country club, lake gwelup, up old scarborough high hill then back home. Shins felt vulnerable towards the end, ice manage.

Shoulders - 3 exercises x 3 sets of 12
Chest
- Superset (push ups, alt dumb bell press) x 3 sets of 12
- incline press 3 sets of 12
- bench 3 sets of 10-12

Rode south to city via herdsman lake, canning bridge on the swan then back home. No wind, nice temperature, tho i ran out of water.

C • Hi ya mike. Craig mentioned yo... 2

Dog's keeping me busy, morning stroll. Damn it was hot!

I'm not sure if upper body strength conditioning has any merits with improving orienteering, i just do it anyway.
Biceps - 3 exercises x 3 sets of 14
Abs - 2 exercises x 3 sets of 15 / 30

Beach running with Toomey - 4 x 5min hard, 2min soft
+ 10 min W/up
First dune running in a while. Felt as tho a bit of fitness is lacking but at least body is holding up, no flaring up of any previous injuries. Good signs.

2 walking days in a row, very lame. Day of exercise sacrificed from having too many drinks last night, hmm, was not planned at all. Positive - I've been feeling a little uneasy recently on runs in temperatures i'd traditionally class as mild...so to further adjust my body from it's european-ness back into the aussie environment i went for a long walk in the middle of the day, about 31 degrees. Didn't help the hangover tho.