| I use a combination of methods to monitor my training. These include a training diary (including actual training as well as subjective feelings, sleep hours etc) and now use a advanced method of measuring heart rate and heart rate variability. For some of the basics on this see www.endurancetraining.com.au. We are currently trying to develop this method further, and maybe go commercial. I also use a training test set (5 x 1000m on 6 minutes - athletics track) to see how my fitness is developing using time, split times, heart rate information and subjective feelings. |
| Training and Test Results |
A Typical Training Week (2000-2001) Mon am: light 30min jog pm: gym session (ACTAS) pm: armchair O with Gareth Tue am: 60min AT pm: Track Intervals Wed am: 90min terrain, (technical 50min) pm: Technical session (40-50min) Thu am: gym session (ACTAS) 40min AT pm: Terrain Intervals Fri am: light 30min jog pm: 60min AT Sat am: Technical session (70min) pm: active recovery Sun am: Race or long run (120min) |
| Training Notes: A typical week never happens, but you get the basic idea. AT means just below threshold, the literature, and anecdotal reports from the World's Best suggest that this intensity should be the staple of your training. Technical sessions are orienteering related, and most times, run at an intensity just below threshold (like AT), but orienteering technique is the focus. Track Intervals are generally 2x5x400m (1min recovery), or 5x1000m (3min recovery) although I would like to do more and other sessions, particularly after reading from Marius Bakken's webpage. Terrain Intervals. I have two, one hill session, generally 6x4-5min with 3min jog recovery through felled area, and 4x8min across a hill-side including some deep gullies to scramble out of. I have not included massage, stretching or hot/cold spas that are critical for recovery, but I do do them, perhaps not enough though. |
| Training never changes too much in the year, there is a shift away from volume as the season approaches though, both in total volume, and the distance of the intervals I use. |
| Monitoring Training |
| Test Results |
 |
|
| On this page: Typical Training Week, Training Notes, Monitoring my training, Physiological Test Results |
 |
 |
 |
 |
|
| Best Scores |
| VO2max - 74.9 ml/kg/min Sum of 7 Skinfolds - 48.3mm |