Tuesday Feb 27 |
 | Running race 19:00 [5]5.3 km (3:35 / km) vdot: 56.8 | |
| shoes: Mizuno Wave aero |
| Summer series xc, had a pretty ordinary run, almost had to stop at one point, solid training anyway. |
| Running 31:00 [2]6 km (5:10 / km) | |
| shoes: Mizuno Wave aero |
| warming up and down. |
Monday Feb 26 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy jog up the railway line to the cutting and back. Bought an apartment afterwards - wouldnt have minded a coffee as well. |
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| C • apartment 8 |
| Gympa/Strength 50:00 [2] | |
| shoes: Nike cesium |
| Last session at the ACTAS gym - maybe forever! |
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| C • forever 2 |
Saturday Feb 24 |
| Mountain Biking 2:00:00 [2] | |
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| A pretty cruisey couple of hours on the mtb with the boys at majura pines before thomas wedding, even jani lakanen turned up for it! |
Friday Feb 23 |
| Running 1:45:00 [3]21 km (5:00 / km) | |
| shoes: Nike cesium |
| Long run from Evatt to Uni via lake gin, gossan hill, aranda hill, rani rd black mtn. Felt stuffed an must have looked stuffed cos al asked me if i was ok when she saw me at the end. |
| Gympa/Strength 50:00 [2] | |
| shoes: Nike cesium |
| Usual fri weights at ACTAS. |
Thursday Feb 22 |
| Road bike 2:30:00 [2] | |
| shoes: sidi genius road shoe |
| The usual fri loop but a day early with James, powerbar and short black at James place for breaky before we started. |
| Running 50:00 [4]13 km (3:51 / km) | |
| shoes: nike zoom elite 2006 |
| Tempo surge on black mtn including up to the top from the botanic gdns side. |
| Running 40:00 [3]8.5 km (4:42 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down for the tempo surge, stuffed at the end. |
Wednesday Feb 21 |
| Orienteering race 29:00 [5]5.5 km (5:16 / km) | |
| shoes: silva k80 |
| Summer series at Mt wanniassa, not a bad a hitout but still 50sec behind Julian, pretty tough hilly course. |
| Running 31:00 [3]6 km (5:10 / km) | |
| shoes: silva k80 |
| Warming up and down before the summer series, Jani Lakanen was there but only jogged round the shorter course. |
Tuesday Feb 20 |
| Running intervals 10:00 [5]3.2 km (3:07 / km) | |
| shoes: Mizuno Wave aero |
| 2 x 8 x 200m with a 200m jog recovery and a 5 min jog between sets on the grass track at Dickson. Ran them all in 31 or 32 sec, avg time was high 31sec so not a bad session even though i was trying to do em in 30sec. |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Mizuno Wave aero |
| Warming up and down plus the recoveries for the intervals, felt hot out on the track. |
Monday Feb 19 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy jog at the uni. |
| Gympa/Strength 40:00 [2] | |
| shoes: Nike cesium |
| ACTAS gym |
Sunday Feb 18 |
| Running 1:40:00 [3]17 km (5:53 / km) | |
| shoes: nike zoom elite 2006 |
| A cool run along the beach and a walking track, came back along the headlands climbing over a few rocks, pretty fun, had another swim and a bit of beach cricket when we got back. |
Saturday Feb 17 |
| Running intervals 10:00 [5]2.5 km (4:00 / km) | |
| shoes: nike zoom elite 2006 |
| Beach intervals 8 x 1.05 on the sand with equal rest, tough. |
| Running 50:00 [2]8.5 km (5:53 / km) | |
| shoes: nike zoom elite 2006 |
| Warm up and down plus between the intervals, had a great swim afterwards. |
Friday Feb 16 |
| Road bike 4:45:00 [2] | |
| shoes: sidi genius road shoe |
| Tour de pete and then cotter urriarra with shep, pretty solid ride, about 140km, prob broke the world record for eating two pies at dobinsons when we got back. |
Thursday Feb 15 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Mizuno Wave aero |
| Intervals at the ANU with hugh fords group. Ran around the north oval cricket pitch, approx 450m on, 225m off x 13. I averaged 84sec for the efforts so it was a ok session, pretty warm out on the oval at 12.30. |
| Running 45:00 [2]8.5 km (5:18 / km) | |
| shoes: Mizuno Wave aero |
| Warming up and down and between the efforts, had lunch at the gods afterwards with Al which really hit the spot. |
Wednesday Feb 14 |
| Running 1:30:00 [3]20 km (4:30 / km) | |
| shoes: Nike cesium |
| A pretty solid 90min with Jules in the morning around ainslie then through majura pines and back to his place. |
| Orienteering race 25:00 [5]*** 5 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Summer Series orienteering at Aranda Hill. Didnt run great, few little mistakes and a crap routechoice but mainly i was dead in the legs esp on the hills. |
| Running 25:00 [3]5 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Running from Cook to the summer series and back. |
Tuesday Feb 13 |
| Road bike 2:15:00 [2] | |
| shoes: sidi genius road shoe |
| Missed the bunch doing cotter urriarra but met them as they came back into town had breaky with 'em and then headed back round the the lake up black mtn and back to evatt.
Was going to run the xc in the arvo but thanks to the dentist i did nothing. |
Monday Feb 12 |
| Gympa/Strength 40:00 [2] | |
| shoes: Nike cesium |
| ACTAS gym with Jules. |
| Running 50:00 [2]9 km (5:33 / km) | |
| shoes: Nike cesium |
| Easy jog with the cook blob group, bit tougher than norml route over aranda hill. Felt pretty tired. |
Sunday Feb 11 |
| Running 2:00:00 [2]23 km (5:13 / km) | |
| shoes: Nike cesium |
| Long run with hoggster and acejase plus grant shannon and anna for a lot of it. Ran through majura pines, over Ainslie and then back round ainslie and through the saddle to finish. |
Saturday Feb 10 |
| Running 1:55:00 [3]23 km (5:00 / km) | |
| shoes: Nike cesium |
| Long run with Grant over ainslie and majura, i was pretty tired right from the start but didnt get any worse really. |
Friday Feb 9 |
| Road bike 2:00:00 [2] | |
| shoes: sidi genius road shoe |
| Early morning cruise with the boys on the so called tour de pete, coffee at sfoglia and then home. |
| Orienteering intervals 28:00 [5]*** 7 km (4:00 / km) | |
| shoes: nike zoom elite 2006 |
| Sprint orienteering intervals at ANU. 4min, 3min, 3min, 3min 9min, 3min, 3min all with about 1min recovery except 2min after the 9 min. |
| Running 22:00 [3]4 km (5:30 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus the recovery for the intervals. |
| Gympa/Strength 40:00 [2] | |
| shoes: Nike cesium |
| New program, went pretty quick since it was only 2 reps to start with. |
Thursday Feb 8 |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Easy jog up to the pinnacle before breaky. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Weights at the actas gym, new program. Also checked out the leg press record there, its from kial stewart a sprint cyclist, 592kg x 6, bloody unbelievable! |
Wednesday Feb 7 |
| Running intervals 40:00 [4]9 km (4:27 / km) | |
| shoes: nike zoom elite 2006 |
| Black mtn strength/tempo intervals. 3 x up, 1st from aranda hill underpass and up concrete path 11min. 2nd starting from botanic gdns, behind gardens and up via watertank 12.30 and 3rd from rani rd up crackenback and then the concrete path 15.50. Felt good running but was dead on the last climb. |
| Running 1:10:00 [3]14 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus jogging down between the intervals. Totally died by the time i got back to cook, luckily there where a few figs on the tree by mt painter. |
| Road bike 1:30:00 [2] | |
| shoes: sidi genius road shoe |
| Easy ride, couple of laps round the lake from cook. |
Tuesday Feb 6 |
| Road bike 2:30:00 [3] | |
| shoes: sidi genius road shoe |
| Cook - coppins - urriarra - cotter - yarralumla bakery for a pie and coke and then back to cook. Pretty hot but not a bad ride, the pie w sauce and coke hit the spot. |
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| C • sweden 9 |
| Running race 17:30 [5]5.3 km (3:18 / km) vdot: 62.5 | |
| shoes: Mizuno Wave aero |
| Summer series xc, ran ok but prob could've pushed harder, was 3rd behind adam leane and dave osmond. Good session anyway. |
| Running 32:30 [2]6 km (5:25 / km) | |
| shoes: Mizuno Wave aero |
| Warming up and down, 2 and a bit laps of the course which wasnt a bad one, slightly longer than last time i ran it though. |
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| C • Concentration training 8 |
Monday Feb 5 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| Back to the ACTAS gym, first time i'd been in the new one and got a new program now which is good. |
| Running 45:00 [2]8 km (5:38 / km) | |
| shoes: nike zoom elite 2006 |
| Cook blob, just acejase thomas and me, freakin hot, freakin smokey and freaking still, not very nice weather for running. |
Sunday Feb 4 |
| Running 2:40:00 [3]27 km (5:56 / km) | |
| shoes: nike zoom elite 2006 |
| 3 peaks and 3 pimples with GB, Hoggster, AceJase, Scotty and Devil. Cacker run over Mt Painter, Aranda Hill, Black Mtn, Mt Ainslie, Hackett hill and Mt Majura, alo ran from home to hoggsters. Solid pace up the hills otherwise pretty easy, saw the first snake of the summer on the way up Majura. |
Saturday Feb 3 |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Went up to sparrow to run on the mtb single track again. Was planning on doing some long tempo intervals but i was dead so it turned into an easy jog. Need a coffee now. |
Friday Feb 2 |
| Road bike 3:00:00 [3] | |
| shoes: sidi genius road shoe |
| From Bungendore into Dickson and back plus a lap of Antill st to meet the T de Pete bunch for coffee and pancakes. |
| Running intervals 15:00 [5]4.5 km (3:20 / km) | |
| shoes: nike zoom elite 2006 |
| Intervals on the railway line track. 5min, 4min, 3min, 2min, 1min with 1 min recovery. Ran on the hilly part of the track and felt pretty dead in the quads after riding this morning. pushed pretty hard anyway and it was a good session. |
| Running 35:00 [3]6.5 km (5:23 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down for the intervals, had finally cooled down a bit by about 6.30. |
Thursday Feb 1 |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Easy jog from home in bungendore out along the railway line to the cutting and back, the old classic, just like the old days except i didnt see any snakes and the bulldust on the track was a bit lighter than usual. |
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| C • Was the pass snowed in? 2 |
| Gympa/Strength 30:00 [3] | |
| shoes: nike zoom elite 2006 |
| Body weight strength at home, mainly core back and a bit of leg stuff., |
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| C • Have talked to Emery (head of ... 6 |
| Road bike 2:00:00 [3] | |
| shoes: sidi genius road shoe |
| From Bungendore, Macs reef rd, Fed hwy, Sutton rd, Norton Rd and home. Blowing a gale but not too hot at least. Fun to be back on the roadie again. |