Sunday Feb 18 |
 | Run long (Pennant Hills Park) 3:01:37 [3]36 km (5:03 / km) +780m 4:33 / km | |
| ahr:159 max:189 slept:7.5 shoes: Asic 2110 |
| Long run with Julian, and Marc, Roger, Jane, James of old Athletics training group. From Pennant Hills Park to Thornleigh, Westleigh, Cherrybrook, Cumberland State Forest, Cheltanham, Hunts Creek, Epping, Whale rock, Sth Turramurra loop, Brown's waterhole and back. Heaps in the bush, with some streets to link up. Was good just to follow Jane and not worry about where we were going.
Pace was pretty solid for most of the run. Surprised I was able to keep it up for so long. Pretty warm on the hills, but nice in the valleys.
Jane was impressive (only ran 2hrs). Julian's always impressive so not worth mentioning. I was impressive too |
| Kayak (Lane Cove) 1:15:20 [3]12 km (6:17 / km) | |
| shoes: K1 Kayak |
| After a few weeks of paddling in the ocean, Lane Cove River just doesn't cut it. The tide was super low (very slow) and I got a numb bum for the first time in ages. |
Saturday Feb 17 |
| Road Cycling (Akuna Bay West Head) 2:28:22 [3]68.13 km (2:11 / km) | |
| ahr:145 max:191 slept:6.5 shoes: Specialized MTB |
| with Mounty. The hills felt big today. I was happy to make it home. |
| Kayak long (Fishermans to Whale beach) 2:27:28 [3]23.22 km (6:21 / km) | |
| ahr:124 max:141 shoes: Mark2 surfski |
| with Mounty. what a beautiful day. NE Wind made things pretty choppy. Paddled into the wind for 80mins, then turned around and took about 65mins home. Downwind section was good, really fast. |
Friday Feb 16 |
| Run long (Fig-tree Loop) 2:06:00 [3]20.64 km (6:06 / km) | |
| ahr:146 max:179 slept:7.0 shoes: Asic 2110 |
| long morning run with Andy and Prong. Felt pretty tired for the first half, but came good on the way home. Very humid and hot in the sun. Nice to get the session out of the way early. |
| |
| C • was Prong impressive? 2 |
| Run (UTS Lindfield) 39:02 [2]5.79 km (6:44 / km) | |
| shoes: Teva X1 |
| Evening run down to oval. A few drills then 3x 100m high knees, 3x50m high knees 50m fast, 3x100m fast.
jogged home. |
Thursday Feb 15 |
| Kayak (Fishermans beach) 1:20:00 [3]14 km (5:43 / km) | |
| slept:7.0 shoes: Mark2 surfski |
| morning paddle with Mounty. Beautiful day, not much wind so nice and glassy. Paddled for 70 mins before attempting to practise a beach landing on collaroy beach. Aborted on one very steep wave, but then got hit by another wave and ended up on the beach anyway. Had numerous attempts to get thru the shore break- some good some bad- before deciding give up before getting hurt. Very funny. A few times we got totally launched going over the wave but failed to make the landing. |
| Run (Two Creeks/Little Diggers) 48:24 [4]8.8 km (5:30 / km) | |
| shoes: Adidas |
| with Prong. Did 5 x 2min hard, 2mins jog recovery to spice things up a bit. Felt quite good. |
Wednesday Feb 14 |
| Road Cycling long (Three gorges) 4:00:41 [3]107 km (2:15 / km) +1950m 2:04 / km | |
| ahr:159 max:193 slept:8.0 shoes: Specialized MTB |
| Lindfield to Killarney- met Katrin. Then three gorges ride- Bobbin Head, Berwora Waters (across on ferry), Galston Gorge, back thru Bobbin Head and home via Pacific Hwy.
First long ride for a while, and i suffered. It was quite warm, but i was surprised and annoyed when my quads started cramping up Galston gorge and i really had to back off for the rest of the ride. Legs very tired and heavy all afternoon. Anyway good to get a few miles in. |
| Orienteering race (Summer Series) 50:00 [4]9.99 km (5:00 / km) | |
| shoes: Asic 2110 |
| SS at Roseville Bridge, Castle Crag.
Legs were shattered from ride, particularly on the uphills at the start. Felt better once i got going, and ran hard at the finish on downhills but it was too late by then. |
Tuesday Feb 13 |
| Strength work (weights and core) 30:00 [3] | |
| slept:8.0 |
| surprising how i can be so motivated yet not get around to going training for 4 days. |
Monday Feb 12 |
| Strength work (weights) 20:00 [3] | |
| slept:4.0 |
| Caught plane home from Christchurch at 7am. Almost drowned trying to cross the pacific hwy on my way back to work at 11am. Crazy weather, haven't seen anything like this in Sydney. |