Training Archive: NSW StingerIn the 7 days ending 2006-12-10:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| M | T | W | H | F | S | S | |||||||
Sunday Dec 10 | ||
| Kayak (Lane Cove River) 1:15:00 [3]12 km (6:15 / km) | |
| slept:10.5 shoes: K1 Kayak | ||
| Had a great sleep in before heading out for a paddle in Lane Cove river.
In the afternoon I went on a harbour cruise with Ben, Mace, Prong, Dari and Kylie (Kylie gets free tickets). We watched the 18ft skiffs race from Double Bay. It was really windy so the boats were going super fast and there was lots of capsizes. Betting on the boats made it even more exciting (except when Asko capsized before reaching the startline!) | ||
Saturday Dec 9 | ||
| Run long (Otford to Bundeena) 2:51:00 [3]27.6 km (6:12 / km) | |
| ahr:158 max:191 slept:6.0 shoes: old Asics 2100 | ||
| The Coastal Track in RNP with Andy, Ben, Prong, Glenn. Damon ran from Bundeena and met us after about 2hrs (we'd be running 48mins) and turned around and ran back with us.
Pretty tough back up after last nights work Christmas dinner. Spent the whole day waiting for my first wind, but it never came. Really struggled on the climbs, not to bad on the flat. HR seemed really high all day. Andy was running strongly. Max speed- 23.5kph GPS route here lovely dip in Port Hacking helped the legs.Very tired when i got home. | ||
Friday Dec 8 | ||
| MTB (Lindfield to Ben's return) 1:10:00 [3] | |
| slept:6.0 shoes: old shimano mtb | ||
| with Ezy- rode there by roads, back via Brown's Waterhole and thru bush to DeBurghs bridge. Ezy was hammering. | ||
Thursday Dec 7 | ||
| Run long (Tick Loop) 1:26:00 [3]14.6 km (5:53 / km) | |
| slept:4.0 shoes: old Asics 2100 | ||
| morning run with Ben. Popped a nodoze for breaky and felt great.
2 mornings sessions in a row- times are changing... | ||
Wednesday Dec 6 | ||
| Kayak (Middle Hbr) 1:15:00 [3] | |
| shoes: K1 Kayak | ||
| early morning with Mounty.
upstream, then did some intervals coming back. 30sec, 1min, 1.5mins,2mins, 1.5mins, 1.0mins, 30sec. then cool down | ||
Tuesday Dec 5 | ||
| Run intervals (Step-up Hill) 13:00 [5] | |
| ahr:150 max:199 slept:6.0 shoes: old Asics 2100 | ||
| Stingers training from Ben's with Mace, Phoebe, Prong and Glenn.
10 reps, 1/3rd flat single track, 2/3rds steep rough track with some tought steps ups. Started well, but pushed really hard at the end and dropped my times, with last rep the best. 1.19, 1.19, 1.16, 1.14, 1.16, 1.14, 1.11, 1.12, 1.08, 1.06 Happy with session. Prong was impressive. | ||
| Run warm up/down (warm-up, cool down and jo) 50:00 [2] | |
| shoes: old Asics 2100 | ||
| warm up from Ben's to Brown's waterhole.
Jog recovery 1.5-2mins cool down via sandstone stairs | ||
Monday Dec 4 | ||
| Run intervals (UTS Lindfield) 1:00:00 [4] | |
| slept:9.0 weight:67kg | ||
| First track session in a long time. Jogged down to UTS lindfield track.
10x50 reps 11x1min hard, 1min jog 4x100m Felt ok, and it was good to push hard. Unfortunately i screwed up the GPS tracking so have no measurements :-( Walked a lap and jogged home | ||
| C • 5000m 3 | ||