Primary Sport Canterbury Cross Country Team 2016: Training Log

Transcription

1 Primary Sport Canterbury Cross Country Team 2016: Training Log Please fill out your training details and times in this log. This log relates to the PSC CC Team Training Schedule. Note: Enjoy your training - try to do it with someone else or in a group. Listen to your body, if you have an injury or are tired- don't train! Remember for injuires - RICE- Rest, Ice, Compress, Elevate and see a physio! Train on GRASS whenever possible and don't worry if you miss a day - especially if you have sports practices or games - they count as an A(Aerobic sesssion)! ENJOY! See codes of training at the end of the schedule. Races with an * are for Athletics Canterbury Registered Runners only Training/Event Comments/Conditions/How I felt etc. Time Mon. 11 July Tues. 12 Wed. 13 Thu. 14 Fri. 15 Week 1 total: Sat. 16 Sun Week's total:

2 Mon. 18 July Tues. 19 Wed. 20 Thu. 21 Fri. 22 Week 2 total: Sat. 23 *Canty. XC Champs Sun Weeks' total: Mon. 25 July Tues. 26 Wed. 27 PSC CC Team Meeting 7pm Thu. 28 Fri. 29 Week 3 total: Sat. 30 *PTH U16 Lakeside Relay Sun Weeks' total:

3 Mon. 1 Aug. PSC Training Roto Kohatu Tues. 2 Wed. 3 Thu. 4 Week 4 total: Fri. 5 Sat. 6 CHAV Hill Race 4 Weeks' total: Sun. 7 Mon. 8 Aug. Tues. 9 PSC Training Woodend Wed. 10 Thu. 11 Fri. 12 Week 5 total: Sat. 13 *Port Hills/CHAV Road Races Sun Weeks' total:

4 Mon. 15 Aug. Tues. 16 Wed. 17 PSC Training Halswell Quarry Thu. 18 Fri. 19 Week 6 total: Sat. 20 *Canty Road Champs Sun Weeks' total: Mon. 22 August Tues. 23 Wed. 24 One month to go!!! Thu. 25 PSC Hills Hillview Fri. 26 Week 7 total: Sat. 27 PSC =Port Hills U18 XC Races Sun Weeks' total:

5 Mon. 29 Aug. Tues. 30 Wed. 31 PSC Training Omaka Thu. 1 Sept. Fri. 2 Week 8 total: Sat. 3 PSC 2 Person Relay Sun. 4 AIMs Games XC Tauranga 8 Weeks' total: Mon. 5 Sept. Tues. 6 PSC Training Rangiora Wed. 7 Thu. 8 Two weeks to go!!! Fri. 9 Week 9 total: Sat. 10 Sun. 11 PSC 2 XC Races/1km TT 9 Weeks' total:

6 Mon. 12 Sept. Tues. 13 Wed. 14 Thu. 15 PSC Training Halswell Quarry Week 10 total: Fri. 16 Sat Weeks' total: Sun. 18 My placing predictions for Blenheim: In Race overall: Out of Canterbury Runners: Mon. 19 Sept. Tues. 20 Wed. 21 Thu. 22 Year 5-8 Inter-Regional Cross Country - Waikanae How my race went: Overall Place: Canty. Placing: Time: Race details:

7 Training Keys: WARM UP: Each session, especially from D-N, needs a warm up: 5-10 mins of jogging followed by 5-10 mins. of DYNAMIC stretching WARM DOWN: All sessions, including races, need a warm down: 5-10 mins of jogging followed by 5-10 mins. of STATIC stretching (For details of stretches see Sport smart tips from ACC: A: Aerobic Running - running at 70-90% of your max, so is hard running or "steady state" to finish pleasantly tired B: Easy fartlek running - a combination of small sprints, sustained running for up to a minute, hills, jogging, gets you fit fast! D: Hill Springing - see Paul, springing slowly up a gentle hill, raising knees high, driving arms, straight back - jog at top, stride down E: Steep hills or steps running- like D above, strengthens thighs, is important for helping improve quads for knee lift for stride and speed F: Leg Speed over m usually, concentrate on using quads and stomach muscles to pull legs through quickly - recover with W300m H: 45m wind sprints(hard out with the wind behind you), jog 155m for recovery, for sharpening and practice speed for race start/finish K: Speed Repetitons over m, jog 400m for full recovery and walk 100m, for working on speed and endurance for race start/finish L: Time Trials- at about 90% race pace with no sprint finish, keep an even pace, this is to practise racing and to learn pace judgement N: Relaxed Striding over m, don't sprint but run fast, relaxed and concentrate on your form, recover with 200m jog R: Rest- means REST, it is important to let your body recover from races, training and life in general! Get good sleeps before racing! W: Jogging means exactly that, what your Grandma would do (unless she is an ex Olympian!), talk, throw a ball, frisbee, SLOW!!!!