Sunday Dec 17 |
 | Road Cycling (Lindfield to Cronulla) 1:29:00 [3]41 km (2:10 / km) | |
| ahr:155 slept:7.0 shoes: Specialized MTB |
| On my own down to Cronulla to watch the International Cycling Criterium. Legs were a bit tired, but not as bad as expected.
Race was great to watch and heaps of top aussie pros were racing, as well as Phil (Ben's flatmate). |
| Run long (Maroubra to Bondi return) 2:09:04 [3]20.48 mi (6:18 / mi) | |
| ahr:147 max:182 shoes: old Asics 2100 |
| Maroubra to Brondi return with Andy, Beat and Prong. Awesome day, heaps of people at the beaches. Felt good for the first hour, but I suspected it wouldn't last. Cracked after 90mins, totally out of energy and just struggled home. I'd forgotten how beautiful this run was. |
Saturday Dec 16 |
| Road Cycling (Killarney to Harbord) 2:35:48 [3]71.54 km (2:11 / km) +1034m 2:02 / km | |
| ahr:156 max:198 slept:10.0 shoes: Specialized MTB |
| Drove to Mounty's at Killarney. Then rode hard up forest way because i was late and had to catch the group at mona vale road. Fortunately Darvo had punctured so they were still there. Rode thru Akuna. Pushed hard up Akuna Hill with energizer man and set a new PB 8.46! Pretty happy considering lack of cycling lately. Back up McCarrs Rd, then another lap of Akuna with Katrin. Then to Church point, mona vale, to Harbord.
Legs felt heavy when i started, but that disappeared quickly. Otherwise felt good. |
| Kayak (Fishermans beach to Clare) 3:00:00 [3]28.1 km (6:24 / km) | |
| ahr:131 max:156 shoes: Mark2 surfski |
| with Mounty. Sou-east wind made conditions much more difficult than last time. Lots of swell bouncing off the cliffs. Had a few swims, particularly when we got tired. Felt strong when we got round Barrenjoey and pushed into the wind. |
| Run (Fairyland Loop + extra) 1:25:00 [3]15.2 km (5:36 / km) | |
| ahr:155 max:166 |
| Decided to top off a good day of training, so ran Fairyland Loop, then a bit extra in the golf course then to Shingers. Said hello to the Bigfoot crew, then home plus a bit to make up to 85mins.
Legs a bit heavy at start, and a little tired, but really worked into it. Actually felt pretty good for the last hour. |
Friday Dec 15 |
| Kayak (Fishermans beach) 1:10:00 [3] | |
| shoes: Mark2 surfski |
| with Mounty. It's cold and windy everytime we go to the beach. Looked flat from shore, but a few waves and plenty of wind when we got out there. Felt like my technique was improving. No swims this morning. |
Thursday Dec 14 |
| Note | |
| slept:6.0 |
| I deserved this rest day (for once). Calves were getting really tight, and generally very tired. |
Wednesday Dec 13 |
| Run (Fairyland Loop) 58:29 [3]10.29 km (5:41 / km) | |
| ahr:148 max:175 slept:7.5 |
| with Ezy and special guest Beat Hubman (Daniel's little brother) Very tired, and calves very sore.
Welcome back Fairyland, you've been badly missed |
| Hockey 35:00 [2] | |
| shoes: new Salomon |
| Pretty lazy game. Scored another cracker of a goal though. End of season |
Tuesday Dec 12 |
| Run intervals (Stingers training) 23:00 [5]6 km (3:50 / km) +240m 3:12 / km | |
| ahr:179 max:192 slept:8.0 shoes: old Asics 2100 |
| From Andy's with Ben, Ezy, Glenn and Mace. 1km reps around Willoughby oval. Good variety of surface, all offroad with a few undulations.
6 reps- first 3 didn't seem that hard, but i just couldn't go any faster. Last 3 hurt a lot. Time, (avg HR, Max HR)
3.53 (170, 187), 3.47 (177, 192), 3.49 (179, 192), 3.52 (179, 192), 3.53 (180, 192), 3.52 (181, 192)
Calves and hips were really tight, mostly from last night. Ezy ran a great session. Look out!
|
| Run 39:00 [3]5.6 km (6:58 / km) | |
| shoes: old Asics 2100 |
| warm up, recovery and cool down. |
Monday Dec 11 |
| Run intervals (bwisbey run) 20:00 [5] | |
| slept:8.0 |
| UTS Lindfield. 10x 2mins hard, 1mins jog recovery. Started with 500% humidity for first 4 reps. Next 2 were run in very strong wind, and last 4 in strong wind and heavy rain as the storm finally broke.
Calves tightened up and right hip a bit sore at the end. |
| Run warm up/down (UTS Lindfield) 47:00 [3] | |
| |
| 10 mins w.u, 6x50 drills, 10mins of recovery during the session, 4x100m and jog home. |