Training Log: Jules

Running 22:23 [3] 5.1 km (4:23 / km) +96m 4:01 / km

W/Up, hamstrings tight after a roundabout two hour meeting yesterday.

Running 33:08 [3] 8.84 km (3:45 / km) +145m 3:28 / km

3km road surge, then 8x330m hills on O'connor ridge.
9.07, 64,64,65,65,67,66,65,65.

Felt ok in the session. Had a sick Philo and a recovering Marty to hang onto. So was good motivation.

Running 23:13 [3] 5.04 km (4:36 / km) +54m 4:22 / km

W/Down

Running 1:09:48 [3] 16.49 km (4:14 / km) +263m 3:55 / km
ahr:126 max:141

Easy longish run. Struggling today, went for an explore into mtichell out into the vast expanses of land surrounding inner Canberra. When will they develop this farmland, its crazy, in the middle of a city. Anyway ended up on Gungahlin hill nature reserve out the back of Crace, then into Kaleen and home.

Running 55:00 [3] 12.14 km (4:32 / km) +163m 4:15 / km

Easy Run, from Fel's work into black mt and to AIS. Did plyo's, then ran home.

Running 34:20 [3] 7.95 km (4:19 / km) +107m 4:03 / km
ahr:127 max:140

W/Up

Running 23:02 [3] 4.73 km (4:52 / km) +17m 4:47 / km
ahr:135 max:158

6x500m on 4 min cycle. 79, 79, 78, 78, 80, 78. Brutal wind and i was done after the weekend. A struggle today.

Running 23:55 [3] 5.2 km (4:36 / km) +24m 4:30 / km
ahr:132 max:142

W/Down, was seeing double by the end...wierd

Running 13:26 [3] 1.33 mi (10:06 / mi) +68m 8:43 / mi
ahr:112 max:134

W/Up

Running 18:44 [3] 1.87 mi (10:01 / mi) +70m 8:58 / mi
ahr:150 max:157

NOL Sprint, Started Ok, till I caught Dave M, and his big bum put me off, and I missed the 30cm knoll at no 4 by 1min or so. After that got it together and ran smooth and aggressive through the rock. Caught Rob W at 13 and we ran the last loop together. I felt sorry for Rob having to wake up all the controls, so I tried to help him out. Probably cost him 2nd place!

Running 14:37 [3] 1.38 mi (10:35 / mi) +38m 9:45 / mi
ahr:132 max:172

W/Down

Running 7:10 [3] 0.77 mi (9:19 / mi) +43m 7:56 / mi
ahr:113 max:141

W/Up

Running 35:30 [3] 3.76 mi (9:27 / mi) +195m 8:08 / mi
ahr:149 max:160

Mixed Relay with Tracy, who had a good first leg and came back in the pack. Went out chasing down frogga, Ben and Kealy. Caught them by 1, then missed two and running together till 5,6 then got a little gap to send Tracy out in the lead. Tracy then came back just behind Shannon, and I was chasing down Frogga on the last 2km leg. Could see him by no 1. Then slowly reeled him in. Though he was gunna out smart me but I got away on a different split. Was real good fun racing, and great result for the Stingers coming 1st and 5th to win overall!

Running 5:51 [3] 0.68 mi (8:36 / mi) +33m 7:28 / mi
ahr:112 max:131

W/Down

Running 15:50 [3] 1.98 mi (8:00 / mi) +78m 7:07 / mi
ahr:121 max:141

W/Up

Running 1:17:06 [3] 9.27 mi (8:19 / mi) +464m 7:12 / mi
ahr:155 max:162

NOL Mass start long race. Started off with Bryan K to the first one as his led down the hill to the gully, flying along. Couldn't really keep up with him in the first 200m, But got the the first hill and slowly pulled away and then didn't see anyone the whole way around. Smooth run lost 30 sec on one after running to the feature not seeing the control and running off again. Pretty happy with the O technique.

Running 12:59 [3] 1.41 mi (9:13 / mi) +48m 8:19 / mi
ahr:117 max:137

W/Down