Training Archive: NSW StingerIn the 7 days ending 2006-12-24:
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| M | T | W | H | F | S | S | |||||||||
Sunday Dec 24 | ||
| Swimming (Newcastle Beach) 20:00 [1] | |
| slept:4.0 | ||
| Very cold water- this was basically 20mins in the AIS plunge pool. A few good waves on the set, but very cold in between. | ||
Saturday Dec 23 | ||
| Kayak race (20 Beaches) 2:40:00 [3]27 km (5:56 / km) | |
| ahr:148 max:168 slept:3.0 shoes: Mark2 surfski | ||
| Since the last 2 morning trainings i had done with Mounty were done on 2hrs, and 0hrs sleep- i had been placed on an alcohol ban for this race. However i had after work christmas drinks that dragged on a bit too long, then a few more at the Chelsea bar. The rest is history.
Fortunately Prong was roped into the race with Simon. So he woke me at 5am- dressed and packed for me and drove me to the start. Had a great red spew (Staminade) before the start which made me feel a little better. The race started on Pittwater side of Palm beach, around Barrenjoey then south to Queenscliff (North Manly). The conditions weren't very helpful, little wind, not many runners, and lots of rebound off the cliffs. We fell in 4times. I tired after 90mins and the last hour was a real struggle. It really takes a lot of mental effort to keep the boat afloat. I wished i was in a nice stable sea kayak. Was absolutely wrecked by the end because the last 20mins were the toughest. Great effort from Prong and Simon to finish as it was Prongs first time in a ski, and 2nd time in the ocean. | ||
Friday Dec 22 | ||
| Note | |
| slept:8.0 (rest day) | ||
| A well deserved rest day | ||
Thursday Dec 21 | ||
| Run long (Semi-Jurassic Loop) 1:21:00 [3] | |
| slept:7.0 | ||
| morning run with Fatrat. Tried very hard to get out of this run but he wouldn't take no for an answer. Actually felt ok for most of the run, struggled on a few hills near the end. | ||
| Run (Fairyland Loop + bluegum) 1:16:00 [3]12.34 km (6:10 / km) | |
| ahr:149 | ||
| with Andy. Went out to finish off a great 7 days. Surprisingly felt ok and still strong to the end. | ||
| C • good week 4 | ||
Wednesday Dec 20 | ||
| Kayak (Fishermans beach) 1:00:00 [3]10 km (6:00 / km) | |
| slept:7.0 shoes: Mark2 surfski | ||
| early morning with Mounty. Felt tired, shoulders a bit stiff, so never really got into it. Difficult conditions as usual. | ||
| Orienteering race (Summer Series) 46:17 [4]8.51 km (5:26 / km) +440m 4:19 / km | |
| shoes: old Asics 2100 | ||
| Balmoral- I was very very very tired and slow. I scored 500 got smashed by Fatrat 560, Mounty 550, Andy 540.
Need a rest. | ||
| Run warm up/down 15:00 [3] | |
| shoes: old Asics 2100 | ||
Tuesday Dec 19 | ||
| Run hills (Grosvenor Hill Reps) 23:00 [5]4.8 km (4:47 / km) | |
| ahr:141 max:192 slept:8.0 weight:67kg shoes: old Asics 2100 | ||
| Stingers training with Andy, Ben and Mace.
3 x full hill @ 7.42, 7.35, 7.18 about 10mins jog rest Very very flat. | ||
| Run warm up/down (Stingers training) 57:00 [2]8 km (7:08 / km) | |
| shoes: old Asics 2100 | ||
| warm up
jog recovery between reps 6x100m strides at oval cool down | ||
Monday Dec 18 | ||
| Kayak (Lane Cove River) 1:13:08 [3]12 km (6:06 / km) | |
| ahr:128 max:155 shoes: K1 Kayak | ||
| Lane Cove River Time Trial. First time i've warn the GPS on this paddle so i wanted to put a time on the board. Tried to paddle with good technique. Pushed hard for last 10mins. Pretty windy and tide low so not the fastest conditions. | ||
| Run intervals (UTS Lindfield) 16:00 [5]4.5 km (3:33 / km) | |
| ahr:175 max:189 | ||
| 16 x 1min hard, 30secs jog recovery
Felt a bit flat, but pushed harder towards the end. | ||
| Run warm up/down (UTS Lindfield) 45:00 [2]6.7 km (6:43 / km) | |
| 10mins warm up
5x50m 16x30secs recovery during session 4x100m cool down | ||