Sunday Nov 26 |
 | Run long (Fishermans beach to Fresh) 1:28:41 [3]14.05 km (6:19 / km) +443m 5:27 / km | |
| ahr:149 max:182 slept:7.0 shoes: old Asics 2100 |
| with Andy, Fatrat, and Jerome from Switzerland.
Felt ok until last 5mins when i got tired. Very fun run, beaches, clifflines and rock hopping. Much cooler than yesterday. |
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| C • gps route 1 |
| Kayak (Fishermans beach to Newpo) 1:16:08 [3]13.28 km (5:44 / km) | |
| ahr:135 max:148 |
| with Mounty in the Mark 2. Very windy and a bit of swell. Katrin and the kids picked us up a Newport so we only had to paddle downwind. Had an awesome time. Glad i didn't have to steer, just paddle. Going back into the wind is like riding roller coaster. Probably the best fun you can have sitting down (without someone sitting on top of you) |
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| C • gps route 1 |
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| C • gps route 1 |
Saturday Nov 25 |
| Run long (St Ives to Lindfield via) 2:18:31 [2]21.77 km (6:22 / km) +1027m 5:09 / km | |
| ahr:157 max:186 slept:8.0 shoes: old Asics 2100 |
| with Mounty. He started at Berowra (doing a 'should i do Cradle Mtn Run again' session) and i met him at St Ives. Down thru Garigal to Roseville bridge then home via two creeks. Pretty easy pace as he'd already done 2.5hrs. I picked it up after the bridge, but about 15mins from home i started to struggle. Typical tough Sydney summer long run, very warm and humid. Makes you feel happy to get home and watch the cricket. |
| MTB (Lindfield to St Ives via) 1:31:03 [3]23.62 km (3:51 / km) +753m 3:19 / km | |
| ahr:153 max:190 shoes: old shimano mtb |
| Felt stuffed after the morning run, but needed to pick up the car so it was a compulsory afternoon ride.
Home to Acron Oval where i met Marc and James. Then down to Cascades, up to Belrose, and back to St Ives via Quarry track.
Felt tired for first 20mins on road, but good when i got onto dirt and strong on the hills. |
Friday Nov 24 |
| Run long (Tick Loop) 1:24:03 [3]14.57 km (5:46 / km) | |
| ahr:153 max:182 shoes: new Salomon |
| Good to get a decent run in after a crap day at work. Good stress relief and got a lot of thinking done. Felt quite good in parts. |
Thursday Nov 23 |
| Note | |
| (rest day) |
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Wednesday Nov 22 |
| Run (West Killara) 25:00 [3] | |
| shoes: new Salomon |
| Collecting controls after Stingers organised SS race at West Killara. Very hot day but cool change came during the race. 174competitors.
Had a special guest appearence from swiss Attackpointer Dolph (Stefan Husler) and Patrick Dezler. Only in Sydney for two days on route to NZ, but managed to make a race, with Patrick taking the win!
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Tuesday Nov 21 |
| Run warm up/down (home to Lane cove river) 57:00 [2]8 km (7:08 / km) +280m 6:04 / km | |
| shoes: old Asics 2100 |
| with Ben, Andy, Prong and Ian
Ran down to N.P. then 4 reps up hill.
Felt okay, much improved on last 2 weeks. Took it cautiously and didn't want to push too hard. It was good to do some decent running again |
| Run hills (Brokeback) 11:00 [5]2.3 km (4:47 / km) +180m 3:26 / km | |
| max:193 shoes: old Asics 2100 |
| Hill Reps- 2.38 (2.36) 2.36 (4.08) 2.40 (4.17) 2.43 |
Monday Nov 20 |
| Run (West Killara) 1:00:00 [2] | |
| shoes: new Salomon |
| Checking control sites/descriptions for Wednesday's SS race. Chest still not good, but felt okay. |