Sunday Apr 30 |
 | Cycling 29:00 [2] | |
| |
| riding to and back from run.
going there was good to process some of that punch from last night.
afterwards went to Tilleys... Mace will be jealous. The berry pancake almost defeated me though. |
| Run 1:10:00 [3] | |
| shoes: Mizuno Wave Creation 5 |
| a run for the FISH! |
Saturday Apr 29 |
| Note | |
| (rest day) |
| no motivation |
Friday Apr 28 |
| Run 32:00 [2] | |
| shoes: Brooks Adrenaline GTS 5 |
| nice casual jog down to nepean dam, bloody boring though. couldnt be arsed doing any more |
Thursday Apr 27 |
| Note | |
| (rest day) |
| worked a 14 hour day. no time for training. earnt a shit load though |
Wednesday Apr 26 |
| Run 52:00 [3] | |
| shoes: Mizuno Wave Creation 5 |
| ran ok. bit tired from weekend still. not particularly motivated either. tough winter ahead? |
Tuesday Apr 25 |
| Note | |
| (rest day) |
| |
Monday Apr 24 |
| Note | |
| (rest day) |
| |
Sunday Apr 23 |
| |
| Event: AUS NOL relay
|
| Run warm up/down 9:00 [2] | |
| shoes: Puma Complete Trailfox |
| |
| Orienteering race (NOL Relay) 41:00 [5] **** | |
| shoes: Puma Complete Trailfox |
| ran reasonably well. couple mistakes. felt really tired though. came back just off the lead on first leg. so solid enough though it wasnt great. |
Saturday Apr 22 |
| |
| Event: AUS Middle Championships
|
| Run warm up/down 20:00 [2] | |
| shoes: Puma Complete Trailfox |
| |
| Orienteering race (Australian Middle Distanc) 42:00 [5] **** | |
| shoes: Puma Complete Trailfox |
| GPS. really good run except for 2 controls. well a little sloppy with some others but on the whole really pleased. nice to turn form around so much.
felt ok but the course was pretty hilly which took a lot out. it felt really tough.
Shep said to Kez earlier in the week that it seems like he is trying to get too much out of himself. think its exactly what i have been doing, just trying too hard and focusing on the running too much. when i settle down and consciously dont worry about running slow and focus on navigation I ran well. |
Friday Apr 21 |
| Run 30:00 [2] * | |
| shoes: Brooks Adrenaline GTS 5 |
| ran with the Kooyoora map. Feeling good and positive about tomoz |
Thursday Apr 20 |
| Orienteering 1:13:00 [3] ***** | |
| shoes: Puma Complete Trailfox |
| on Kooyoora, putting out controls with Dave Meyer, Shep and Kez for JWOC team. Shep set the course through the deepest green so it wasnt particularly pleasant at times. No real navigation issues though, just a little sloppy at times. Was quite enjoyable considering the green. |
| |
| C • shoes 4 |
Wednesday Apr 19 |
| Orienteering 51:00 [4] ***** | |
| shoes: Nike Zoom Elite |
| GPS. re-ran the Day 3 course. Was about 5.5 min quicker. Ran much better, still a bit sloppy though and not incredibly quick. It really is quite a tough little area.
Yelled at by some guy, couldnt help but think he was easy in shot-gun range.
Shoes slippy! |
Tuesday Apr 18 |
| Note | |
| (rest day) |
| earnt |
Monday Apr 17 |
| Orienteering race (Easter Day 3) 50:00 [4] ***** | |
| |
| GPS. horrible race, though nothing really big like the other days. generally just clueless.
starting to feel it in the legs |
| Run warm up/down 12:00 [2] | |
| |
| |
Sunday Apr 16 |
| Orienteering race (Easter Day 2) 1:28:00 [5] **** | |
| shoes: Puma Complete Trailfox |
| GPS. pretty awful race, lost time, quite a bit of time at a number of controls, and then quite sloppy through a few as well.
running well though, felt pretty good. finished feeling pretty fresh. - won the main running split...
again, need to tighten up, just running a bit headless and not trying to navigate at all. just run. |
| Run warm up/down 18:00 [2] | |
| shoes: Puma Complete Trailfox |
| |
Saturday Apr 15 |
| Orienteering race (Easter Day 1) 34:00 [5] **** | |
| shoes: Puma Complete Trailfox |
| GPS. felt pretty good today. ran quite hard and well.
some really big errors at 3rd and 4th control, and otherwise a little sloppy but not too bad. started fast and was probably running a bit too hard and didnt tighten up when i started to lose contact.
disappointing. |
| Run warm up/down 24:00 [2] | |
| shoes: Puma Complete Trailfox |
| |
Friday Apr 14 |
| |
| Event: AUS Easter 3-Days
|
| Orienteering race (Easter Prologue) 16:00 [5] **** | |
| spiked:15/17c shoes: Puma Complete Trailfox |
| these shoes are awesome!
bit of an untidy run, nothing drastic, and not a bad navigational start to an Easter.
felt really really tired though. not sure what went on at all. |
| Run warm up/down 26:00 [2] | |
| shoes: Puma Complete Trailfox |
| |
Thursday Apr 13 |
| Run 40:00 [3] | |
| shoes: Puma Complete Trailfox |
| easyish run with a few surges to help loosen up. feeling a little flat after the rest day yesterday |
Wednesday Apr 12 |
| Note | |
| weight:29.3kg (rest day) |
| Feeling better today. Not attempting to run though.
weight obviously not in pounds, we use metric like most of the rest of the world |
Tuesday Apr 11 |
| Run warm up/down 40:00 [2] | |
| shoes: Nike flats |
| |
| Run intervals 20:00 [5] | |
| shoes: Nike flats |
| Intervals on Burwood grass track.
1km -3'06.8, then on 8 min
600m - 1'52.0, then on 6 min
400m - 68.2, then on 4 min
200m - 30.1
Was going to do 3 x 1km on 8 min but quads really fatigue once I have pushed a bit. Doesnt feel good, I can imagine this is a feeling you might get when overtrained (whatever that is). Feeling better after the shorter session though. Few more days easy and hopefully all good for Easter. |
Monday Apr 10 |
| Run 30:00 [1] | |
| shoes: Mizuno Wave Creation 5 |
| |
Sunday Apr 9 |
| Run warm up/down 40:00 [2] | |
| shoes: Nike X-terra |
| |
| Orienteering race (ACT Sprint Champs) 17:00 [5] *** | |
| spiked:14/19c shoes: Nike X-terra |
| ~2min behind Kez. not a very good race. felt rushed the whole way. didnt get on top of direction at all. cost me around 1.5 min in the end. physically not feeling great at all. dont feel bad but get really tired and weak. its based in legs so hoping its just a general fatigue which will be all good after i freshen up this week. |
| Orienteering race (ACT Middle Champs) 40:00 [4] *** | |
| spiked:15/27c shoes: Nike X-terra |
| mp, wrong control; and about 9min down on Shep (~31min) anyway. really tough low visibility pine course. wasnt up to it. still not thinking direction enough and was really tired when trying to go decent speed. lot of things need to change in less than a week! |
Saturday Apr 8 |
| Run long 1:58:00 [3] | |
| shoes: Mizuno Wave Creation 5 |
| ran with Wisbey in Canberra. Solid pace, felt ok. bit too much on roads really though. got a bit sore. |
Friday Apr 7 |
| Run 53:00 [3] * | |
| shoes: Mizuno Wave Creation 5 |
| ran with gold-mining map of Easter. felt pretty good. |
Thursday Apr 6 |
| Run intervals 30:00 [4] | |
| shoes: Nike flats |
| Short hill/fence intervals, with Robbie, Andy and Glenn. Right hamstring a bit twingy, think its cos my calf i really tight. Havent stretched enough in the last few days. Session was ok, felt pretty good apart from that, didnt push much, just nice to stretch the legs and get some faster stuff in. |
| Run warm up/down 30:00 [2] | |
| shoes: Nike flats |
| |
Wednesday Apr 5 |
| Run 1:29:00 [3] | |
| shoes: Nike X-terra |
| run with Robbie. felt ok.
i really really need new shoes. wish they would hurry up and come. |
| Run 34:00 [2] | |
| shoes: Nike Zoom Elite |
| easy, legs really tired but otherwise feeling quite good. in the dark now, ran with headlamp. got all of winter to look forward to now.
oh and did my second newspaper interview in a week :) |
Tuesday Apr 4 |
| Cycling 1:00:00 [3] * 30 km (2:00 / km) | |
| |
| rode on Monark ~225 Watts.
felt ok, better as i went on although could feel the fatigue in my quads.
looked over courses set on Mineral Springs map whilst riding. |
| Run intervals 25:00 [5] | |
| shoes: Nike flats |
| 5 x 1km intervals on 5 min
on "slow" Burwood track :)
not a great session but much better than 2 weeks ago so at least that was pleasing. felt ok, although little leg heavy. first was slow but i didnt do any run throughs or anything so not that surprising.
times: 3'30, 3'20, 3'21, 3'17, 3'23 |
| Run warm up/down 35:00 [3] | |
| shoes: Nike Zoom Elite |
| |
Monday Apr 3 |
| Note | |
| slept:12.0 (rest day) |
| needed the day off. almost went training but glad i didnt. did something much more productive - food shopping. something i need to work on to remain healthy let alone run well |
Sunday Apr 2 |
| Run warm up/down 8:00 [2] | |
| shoes: Nike X-terra |
| |
| Orienteering race 1:07:00 [4] *** | |
| spiked:13/15c shoes: Nike X-terra |
| GPS didnt work. spur gully. felt much better than yesterday. got up hills ok. didnt push real hard though. couple of costly mistakes, both direction related, ie being slack out of controls. |
| |
| C • GPS 4 |
| Cycling 1:25:00 [3] 44.2 km (1:55 / km) | |
| |
| blantant attempt to get my attackpoint training up for the week. absolutely stuffed now. pretty solid ride, with a splitting headache, which is probably hydration related |
| |
| C • Blatant training 4 |
Saturday Apr 1 |
| Run 30:00 [2] * | |
| shoes: Nike Zoom Elite |
| ran with Mineral Springs map. really tired and vague. didnt feel good at all. not sure why. |
| Orienteering race 1:00:00 [3] *** 9.3 km (6:27 / km) +286m 5:36 / km | |
| ahr:148 max:168 spiked:13/14c shoes: Nike X-terra |
| GPS bit of a boring course. felt really tired. hills hurt me big time. not a good day. |
| Orienteering 28:00 [3] *** | |
| shoes: Nike X-terra |
| picking up controls. really tired, ran hard though and then carrying controls and running is tough work |