Training Log Archive: ryderIn the 30 days ending Nov 30, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||
Monday Nov 23, 2009 #
Note
(sick)
did a bit of stretching when i woke up but my legs feel fine after the weekend, my head still feels like its been in a vice for the last 3 days :(
hopefully resume training on wed
Sunday Nov 22, 2009 #
Orienteering race (BSC) 30:40 [5] *** 5.0 km (6:08 / km) +80m 5:41 / km
spiked:17/17c slept:2.0 (sick) shoes: addias swoops
took like 6 parasetamals before :)
First bit in the dunes was straight forward was 1st untill the 2 last control made a minute mistake and ended up coming 3rd to basil and alex
was happy with the result dispite my condition.
Warm up 20:00 [3] 3.0 km (6:40 / km)
shoes: addias swoops
Thursday Nov 19, 2009 #
Running 50:00 [3] 9.0 km (5:33 / km)
shoes: Asics (c)
Wednesday Nov 18, 2009 #
Running 45:00 [3] 8.0 mi (5:37 / mi)
shoes: Asics (c)
Monday Nov 16, 2009 #
Running race (bleep test) 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics (c)
Sunday Nov 15, 2009 #
respiratory trainer 1:00:00 [2]
Saturday Nov 14, 2009 #
Strength and conditioning (gym) 1:30:00 [3]
shoes: Asics (c)
LEGS ahhhhh
Wednesday Nov 11, 2009 #
Strength and conditioning (gym) 1:30:00 [4]
Monday Nov 9, 2009 #
Running (cockinton trial) 40:47 [5] 10.2 km (4:00 / km) +300m 3:29 / km
shoes: Asics (c)
Ran with jack and rob, died on the last 15% hill my hip flexors are shagged did a bit of stretching afterwards.
Warm up warm up/down 20:00 [4] 3.5 km (5:43 / km)
shoes: Asics (c)
yoga/strenching 10:00 [3]
Sunday Nov 8, 2009 #
Warm up warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Asics (c)
Running tempo (3k time trial) 10:30 [5] 3.0 km (3:30 / km)
ahr:199 max:204 shoes: Asics (c)
10:30
1k-3:28
2k: 7:02
3k:10:30
Did my heart rate mon up a bit tight so i kinda restricted my breathing.
Maybe 15-20 seconds faster as i had to turn around 2times and a dog kinda attacked me and it was VERY dark.
Saturday Nov 7, 2009 #
respiratory trainer 1:00:00 [3]
10mins a day
Thursday Nov 5, 2009 #
Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics (c)
with leg exercises as well
yoga/strenching 20:00 [3]
Wednesday Nov 4, 2009 #
Strength and conditioning (gym erc) 1:20:00 [4]
shoes: Asics (c)
squats 40kg x14x3
lunges 20k x24x3
leg press 90kg x 20x3
Calf raises 56kg x 20x3
legs ex 48kg x 12x3
LEGS= JELLY
Warm up warm up/down (runnning ) 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics (c)
Tuesday Nov 3, 2009 #
Running (with mum) 30:00 [3] 6.0 km (5:00 / km)
ahr:120 shoes: Asics (c)
was gona do a 3k TT after but it was pissing it down so i'll do it 2morro
yoga/strenching 25:00 [1]
Monday Nov 2, 2009 #
Note
(rest day)
Sunday Nov 1, 2009 #
Orienteering race (November classic (inter)) 55:19 [4] **** 9.2 km (6:01 / km) +150m 5:34 / km
shoes: addias swoops
ran pretty well despite having about 3 hours sleep the night before, after frans 18th, lucozade style red bull is good stuff!
Took a bit too long getting into the map lost about 3 minutes in total due to not having a good plan or just bad route choice i played it safe on a few of the river crossing going round rather than being caught out lost a bit of time tho.
Did tape up on feet way too tightly couldnt feel feet for the whole hour :(
Warm up warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: addias swoops