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. |
| |
| 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. |
| |
| 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. |