Training Log Archive: immyIn the 7 days ending Sep 23, 2012:
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Sunday Sep 23, 2012 #
10 AM
Orienteering 1:19:32 [3] 10.83 km (7:20 / km) +60m 7:09 / km
shoes: inov8 X-talon 212s 26/02/12
Ran course 1 from the OY last week. It went mostly ok - well I had been to some of the controls before of course - but I was still able to practice my compass skills and planning for a lot of the controls. Unfortunately I was feeling pretty bad physically... it's not like I'm actually sick, but my chest has that kind of sore feeling and I just feel weak. Towards the end of the course I was going really slowly, especially in the felled part, and my navigation got a bit sloppy too. At least I realised what was happening though and just allowed myself a bit more time so I didn't mess up too badly.
Also re-ran the long leg and took 9:10 for it going out to the road (took 10:04 last week when I just ran straight). I was running kind of hard on the road and I did of course know where the control was (though I approached it from a different angle) but I still think the road was probably the better route choice.
Map
Also re-ran the long leg and took 9:10 for it going out to the road (took 10:04 last week when I just ran straight). I was running kind of hard on the road and I did of course know where the control was (though I approached it from a different angle) but I still think the road was probably the better route choice.
Map
12 PM
Orienteering 30:00 [1] 3.0 km (10:00 / km)
shoes: inov8 X-talon 212s 26/02/12
Went around some of course 3 with my mother to teach her a few tricks :) Couldn't have really managed any more running as I was feeling so bad. We were out for probably 75 minutes but I will just count it as this as there was a lot of walking.
Saturday Sep 22, 2012 #
11 AM
Running 50:18 [3] 9.77 km (5:09 / km) +116m 4:52 / km
shoes: New Balance W890 GH2
I had big plans for training today, but I woke up still feeling really tired, and on the edge of getting a cold I think... so I had a really easy morning instead. Decided I would give running a try though. Went from home through Churchill Park and Tahuna Torea, then back a similar way. Then I did about 12 minutes of barefoot running around the school fields behind my house. My foot felt great the whole time, but other than that I was feeling a bit tired and puffed and finding the run harder than it should have been. Definitely not 100%.
Really nice morning though, couldn't even contemplate doing this run on the treadmill instead like Mike suggested.
Really nice morning though, couldn't even contemplate doing this run on the treadmill instead like Mike suggested.
6 PM
Strength and conditioning 20:00 [2]
Core training.
7 PM
Strength and conditioning 40:00 [0]
Really good stretching session :)
Friday Sep 21, 2012 #
Note
(rest day)
Another rest day which I am grateful to have - felt pretty tired today and had a bit of a sore throat, so hopefully this doesn't turn into anything.
Thursday Sep 20, 2012 #
5 AM
Road cycling 29:00 [3] 12.5 km (2:19 / km) +105m 2:14 / km
Part one of cross training. Tried to push a bit harder but still wasn't fast.
6 AM
Cross trainer 30:00 [4] 7.0 km (4:17 / km)
Part 2 - this felt so hard. Heart rate was in the 170s or over 180 sometimes. I don't know why, I wasn't even going as fast as Monday.
Cross trainer (incline) 30:00 [4] 3.88 km (7:44 / km) +875m 3:38 / km
Had to put this on one level lower than Monday... still I was dying! Hard work.
Pretty disappointed not to be able to run today; it does feel a bit like 2 steps forward, one step backwards... but one run is never worth weeks of prolonged injury. So I am resolved to just get on with the cross training and enjoy it :)
Pretty disappointed not to be able to run today; it does feel a bit like 2 steps forward, one step backwards... but one run is never worth weeks of prolonged injury. So I am resolved to just get on with the cross training and enjoy it :)
7 AM
Aqua jogging 30:00 [2]
Aqua jog with Mike, Graham and Matt who had just come back from their run... I should have maybe done some intervals but it felt like that would be a bit antisocial. (Well that's my excuse anyway. Also, I was tired.)
5 PM
Road cycling 29:00 [2] 13.4 km (2:10 / km) +67m 2:07 / km
Legs are tired, as always.
Wednesday Sep 19, 2012 #
8 AM
Road cycling 32:00 [2] 13.4 km (2:23 / km) +123m 2:17 / km
Decided to fight the headwind a bit more today. My legs were still feeling tired though, rargh.
6 PM
Stationary bike 30:00 [2] 16.7 km (1:48 / km)
Making a real effort to keep this easy. I will need all my energy for tomorrow! Heart rate was mostly in the 130s and a little in the 140s - good. Surprised to be going this fast for such a low heart rate, but happy I guess.
Gym 40:00 [1]
Decided against doing any leg strength, as my legs are still not recovered. Instead, I did a really good core session, some arm strength and some rolling. Very satisfying! Needed to do some training to get away from frustrations at uni.
7 PM
Road cycling 28:00 [2] 12.5 km (2:14 / km) +59m 2:11 / km
Saw some fireworks on the way home - no idea what they were for, but it meant there were heaps of cars around :(
Tuesday Sep 18, 2012 #
5 AM
Road cycling 30:30 [2] 12.5 km (2:26 / km) +105m 2:20 / km
Saw so many bunches of high school students out cycling today - must have been at least 6 or 7 - going the opposite direction to me though.
6 AM
Running warm up/down 4:48 [2] 0.94 km (5:07 / km) +9m 4:53 / km
shoes: New Balance W890 GH2
Jog from the gym to the domain to meet Mike
Running drills 41:02 [3] 4.15 km (9:53 / km) +1m 9:52 / km
shoes: New Balance W890 GH2
Went through the full range of running drills with Mike so he could see if my running form is good and what areas I need to work on. The verdict was pretty good overall, only a couple of issues: 1) my heel was swinging inwards when it was behind me in the swing phase (tight external rotators?), 2) arms sometimes moving across my body instead of staying aligned. Apparently I am now lifting my heels and knees more so I don't "shuffle" as much, haha. I felt like I had greater control over my running form and was more aware of what my body was doing, so that's also good.
Lots of work to be done on downhill running technique though, I'm not so good at that.
Lots of work to be done on downhill running technique though, I'm not so good at that.
Running 23:42 [2] 4.16 km (5:42 / km) +72m 5:15 / km
shoes: New Balance W890 GH2
Was meant to run for 30-50 minutes but my legs were knackered (incline cross trainer yesterday) and I was reverting to shuffling... So I just did a shorter and easier run.
Foot was also aggravated a bit from the drills too... :(
Foot was also aggravated a bit from the drills too... :(
5 PM
Road cycling 28:00 [2] 13.4 km (2:05 / km) +67m 2:02 / km
Nice cycle home, feeling better than this morning. I guess I just needed that extra recovery time. Slightly concerned about my foot still hmm.
Monday Sep 17, 2012 #
8 AM
Road cycling 34:00 [2] 13.4 km (2:32 / km) +123m 2:26 / km
Damn headwind strikes again. I was feeling good otherwise. It did rain on me though :(
Wish I was faster at cycling.
Wish I was faster at cycling.
5 PM
Cross trainer 30:00 [3] 7.47 km (4:01 / km)
Wanted to get in some cross training today as I have a bit more time than tomorrow. Started with the regular one and it was really good - had to increase the level from my usual. Such a contrast to last Thursday!
Cross trainer 30:00 [4] 4.1 km (7:19 / km) +906m 3:29 / km
I triumphed over the incline cross trainer today, woohoo. Felt good and strong so although it was still very exhausting I went faster than previous times.
6 PM
Gym 1:00:00 [1]
Briefly went on the bike and rowing machine (about 5 minutes each) to recover, then did leg eccentric loading with Mike. It was fine but I think my hip flexors were a little tired from the incline cross trainer.
Strength and conditioning 45:00 [0]
Finished with a good stretching session. Felt so good after that :)
8 PM
Road cycling 27:00 [2] 12.5 km (2:10 / km) +59m 2:07 / km
Felt somehow very relaxed and happy on this ride, not sure why :)