Sunday Dec 31 |
 | Run long (Fig-tree Loop) 2:00:00 [3] | |
| ahr:153 max:180 slept:8.0 shoes: Asic 2110 |
| with Mounty, Tue (Dane), and on the shorter run, Ross Morrison, Prong, and Jeppe (Dane). Good pace, pretty warm and humid. Felt good, but tired at the end. |
| Road Cycling (Akuna Bay) 2:00:00 [3] | |
| ahr:147 max:180 |
| with Mounty. 20min transition after run. Strong wind made it a tough session. Struggled a lot, but that's was understandable. Happy to turn around and have a tail wind home. |
Saturday Dec 30 |
| Orienteering (Balls Head) 37:00 [3]5.7 km (6:29 / km) | |
| slept:7.0 shoes: old Asics 2100 |
| With Andy- included test run of Tuesday's Sprint race and a bit of warm up, cool down and remapping. |
| Road Cycling (Bobbin Head Loop) 1:28:10 [4]43.35 km (2:02 / km) | |
| shoes: Specialized MTB |
| Pretty solid ride- took the hills pretty hard-
Kalkarri- 8.20
Turramurra- 9.46
Felt ok. Times were fast, but didn't feel i was riding that well. |
Friday Dec 29 |
| Kayak (Lane Cove River) 1:12:00 [3]12 km (6:00 / km) | |
| ahr:131 max:146 slept:9.0 shoes: Evolution Epic |
| Time Trial- this time in the Evo- tide very low and a little breeze. A bit faster than in the K1- intensity probably similar. |
| Run (UTS Lindfield) 42:00 [3]5.82 km (7:13 / km) | |
| |
| 10mins w.u, drills including
3x100 high knees,
3x50m high knees, 50m fast
4x100m fast
10mins c.d |
Thursday Dec 28 |
| Run long (Glenrock Lagoon) 1:33:00 [3]15.55 km (5:59 / km) +595m 5:01 / km | |
| ahr:149 max:177 slept:8.0 shoes: old Asics 2100 |
| with Andy. Started at Bar Beach, to Merewether beach, and into Glenrock. Andy was having a bad day and turned back quite early. I felt good until 70mins when i bonked and struggled home. Did plan to do longer. |
| Kayak (Apple Tree Bay) 45:00 [3]7 km (6:26 / km) | |
| shoes: Evolution Epic |
| stopped on the way home from Sydney at Bobbin Head hoping it would be sheltered from the wind. It wasn't. Paddled hard for 3.5km into wind then turned around. Was getting dark so couldn't go any further. |
Wednesday Dec 27 |
| Kayak (Lake Macquarie) 1:35:36 [3]14.48 km (6:36 / km) | |
| slept:9.0 shoes: Evolution Epic |
| Morning paddle. Wind picked up just as I started- typical. Across to Valentine, Elebana, Warners Bay, Marmong Point and home. Great day, heaps of boats on the lake. |
| Run long (Heaton Lookout) 1:53:00 [3]18 km (6:17 / km) | |
| ahr:154 max:183 shoes: Asic 2110 |
| Mountain Time Trial with Andy. Since i was feeling crap i didn't push it, just ran at steady pace. Calves really tightened on 2nd half. Past the lookout and back down the old bullock track and back to Freeman's waterhole. Felt quite good after the mountain. |
Tuesday Dec 26 |
| Kayak (Bolton Point) 1:36:00 [2]12.91 km (7:26 / km) | |
| slept:12.0 |
| Morning paddle in Lake Macquarie in the Evolution, with Dad in his seakayak. Across to Fennell Bay bridge and up into Stoney Creek and back. Wind picked up by the end. I did a bit more at the end. Great to only have to walk 2mins to the lake. |
| Road Cycling (Mt Sugarloaf) 1:41:47 [3]49 km (2:05 / km) +633m 1:57 / km | |
| ahr:149 max:194 shoes: Specialized MTB |
| Afternoon ride. Immune system battling a cold so nose was running the whole way. Headed out towards Sugarloaf but wasn't sure if i'd tackle it or not. Eventually couldn't resist. It was as steep as i remembered- and as steep as i could climb with my bikes current set up. Had a break at the top to check out the view, and took it easy on the way down. Then back home. Actually felt ok even with the cold. |
Monday Dec 25 |
| Swimming (Dixon Park Beach) 20:00 [2] | |
| slept:8.0 |
| Another cold swim, with Prong and Dave. Just a good old shore break. Will be finding sand for weeks to come. |
| Run (Fassifern Ridge) 1:05:27 [3]11.76 km (5:34 / km) +412m 4:44 / km | |
| shoes: old Asics 2100 |
| It's been so long since I have run my old training routes i can't remember what they're called. Headed out in the evening to run off lots of Christmas Pudding. Actually didn't feel too bad. |