Training Archive: NSW StingerIn the 7 days ending 2007-03-04:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Mar 4 | ||
| Kayak (North Avoca to Bobbin Hea) 4:15:00 [3] 40 km (6:22 / km) | |
| slept:7.0 shoes: Mark2 surfski | ||
| with Mounty. It was a long day. Didn't start til 12 and it was 5pm before we were back in the car. Successfully exited thru the surf break at North Avoca which was exciting. The first 80mins was pretty choppy with difficult rebound off the cliffs. After that it became more and more flat water as we went past Umina, Lion Island, West Head. Had a brief stop after 3hrs to check we were going the right way. Then past Cottage point and the biggest bloody boat you could imagine, well not as big as QM2, but nearly- check it out here http://www.luxuryretreats.com/yacht.asp?yachtID=31...
you can rent it for a cool $490 000 a week I was pretty tired after 2hrs, particularly my right arm/shoulder. Hands were also sore. Glad to get to the end. our route is here- http://www.gmap-pedometer.com/?r=746572 | ||
Saturday Mar 3 | ||
| Run long (Fig-tree Loop) 2:00:36 [3] 20.61 km (5:51 / km) | |
| slept:8.0 | ||
| with Damon, Andy, Ezy and Prong. Very humid and uncomfortable. Never felt great but made it through. | ||
| MTB (Manly Dam/ Middle Harbour) 2:45:00 [3] 40 km (4:08 / km) | |
| ahr:144 max:182 shoes: Cannondale Rush | ||
| Picked up my new Cannondale Rush mountain bike from CBD. Rode from city to Neutral Bay, then with Damon from Manly Vale School, 1.5laps of manly dam, wombat track, Killarney Heights, Nosh track, Davidson Park, then home. New bike was a dream :-)
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Friday Mar 2 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Was meant to ride my new bike home but since it wasn't ready i did nothing. Needed a rest anyway | ||
Thursday Mar 1 | ||
| Strength work (weights and core) 30:00 [3] | |
| busy all day so the only chance i had was while watching Family Guy | ||
Wednesday Feb 28 | ||
| Kayak (Fishermans beach) 1:07:20 [3] 11.73 km (5:44 / km) | |
| slept:6.0 shoes: Mark2 surfski | ||
| morning paddle with Mounty. Its getting very dark in the mornings now. Wasn't much swell or wind so it was actually a bit boring. | ||
| C • Did you actually go to work today? 4 | ||
| Road Cycling (Bobbin Head Loop) 2:22:07 [3] 66.59 km (2:08 / km) | |
| ahr:143 max:177 shoes: Specialized MTB | ||
| with Katrin. Didn't feel too bad today, but mentally tired so i never pushed too hard on the hills. Quads a bit tired by the end. Katrin did 4hrs, but i only planned a shorter session and stuck to it. Very hungry by the end. | ||
| Orienteering race (Summer Series) 56:20 [4] 10 km (5:38 / km) | |
| ahr:150 max:180 shoes: old Asics 2100 | ||
| Summer Series at Pottery Green (Lane Cove).
Had a shocking start, lost time on 1, accidently missed 2, and wasted heaps of time looking for 3 (poor mapping). Then ran a bit better for the rest of the course, but never pushed too hard. At least i felt better than last week. Very low HR avg tells the story. Includes short cooldown | ||
| C • Course 4 | ||
| Strength work (weights) 20:00 [3] | |
| Looks like Dr House missed his chance for some young punani, very disappointing | ||
Tuesday Feb 27 | ||
| Road Cycling (VO2 Submax and Max Tests) 50:00 [5] | |
| weight:69kg shoes: Specialized MTB | ||
| I am taking part in a study for Sydney Uni looking at effects of High fat diet on Liver and Muscle after exercise.
Had a metabolic test in the morning- just lying down and having expired air collected for 30mins. This is used to calculate my Basal Metabolic Rate (energy expenditure when doing nothing). The diet is based on 1.5x BMR, which isn't very much food. In the arvo I did Submax and Max V02 test on bike. Felt okay up til 400W, but then died really quickly and ground to a halt at 450W (14mins). Probably pushed the cadence a bit higher than used to. VO2 4.67 l/min or 67.3 ml/kg/min which is lower than last time i did it, but that was running. Also shocked to find out my weight is actually 69kg and the scale at home is 2kg under! | ||
| C • i saw her take the VO2, I woul... 3 | ||
Monday Feb 26 | ||
| Orienteering (Stingers training) 19:00 [3] 3.34 km (5:41 / km) | |
| ahr:145 max:187 slept:7.0 shoes: old Asics 2100 | ||
| Stingers Training with Andy, Glenn, Prong and Ezy.
Warm up lap of Balls Head. 11mins Orienteering interval (1.9km) short recovery and hard rep of Balls Head (5.35, 1.18km) 8 mins Orienteering interval (1.44km) Another rep of Balls Head (5.53) Short cool down Very wet but fun to be training in a group. | ||
| Run (Balls Head) 45:00 [3] 6 km (7:30 / km) | |
| shoes: old Asics 2100 | ||
| Warm up, running reps and cool down | ||
| Strength work (weights) 15:00 [3] | |
| just sculpting the guns while watching drawn together | ||