Monday Dec 31 |
 | Orienteering 42:32 [3] 7.2 km (5:54 / km) | |
| |
| Xmas 5-days day 5: Dalmoak (7200, 150)
Cooler weather; running with BJ is not good for navigation in the vague stuff. Big parallel error near the end. 4:30 behind, all in mistakes. |
Sunday Dec 30 |
| Orienteering 50:27 [3] 6 km (8:24 / km) | |
| |
| Xmas 5-days day 4: Cascades (6000, 240)
Hot again (this is Qld summer) but 2nd today. Not too bad, although thrown by a couple of mid-course legs. |
Saturday Dec 29 |
| Orienteering 45:17 [4] 6.4 km (7:05 / km) | |
| |
| Xmas 5-days day 3: Sandy Creek (6400, 220). Stinking hot (at least 27 by 8am) and steep. Blew 3-4 minutes in the green at 2; otherwise quite clean. Still 5:20 behind Ecmo. |
Friday Dec 28 |
| Orienteering 43:40 [4] 7.1 km (6:09 / km) | |
| |
| Xmas 5-days day 2: Mountain Station (7100, 215). Hot. A couple of mistakes early on (probably due to the temperature) cost me, and still struggling nearer the end. 6 min behind. |
Thursday Dec 27 |
| |
| Event: Christmas 5 Days (Australia)
|
| Orienteering 57:27 [3] 7.3 km (7:52 / km) | |
| |
| Xmas 5-day day 1:Brooklands (7300, 220)
Navigationally clean but very hot and struggling digestively. Only 15 minutes off the pace which was pleasing given how I was feeling. |
Wednesday Dec 26 |
| Running 24:52 [2] 4.5 km (5:32 / km) | |
| |
| Hot smoky Sydney (Elizabeth Bay); feeling sick. |
Monday Dec 24 |
| Note | |
| |
| I didn't have a December 24 - it vanished between LAX and the Date Line. I don't think it's possible to do much training on a 747 in a couple of hours after midnight just after takeoff. |
Saturday Dec 22 |
| Running 2:00:02 [3] 15.2 mi (7:53 / mi) | |
| |
| Oak Grove - rock circuit - cross fells - Skyline complete anticlockwise circuit (23:45 to Skyline, 57:58 for circuit (PB), 38:19 back to Davis (with some extras to add distance, rather, time)) |
Friday Dec 21 |
| Note | |
| |
| Does getting out of bed a couple of times count as intervals? |
Thursday Dec 20 |
| Running 1:03:18 [3] 10.0 mi (6:19 / mi) | |
| |
| Treadmill, nice and easy. |
Wednesday Dec 19 |
| Strength & Conditioning 1:05:00 [2] | |
| |
| 3*10 u/b |
| Bike 15:00 [2] | |
| |
| warmup/down |
| Bike 38:00 [4] | |
| |
| Spinning (hill sprints). |
Tuesday Dec 18 |
| Running 1:02:43 [3] 10.0 mi (6:16 / mi) | |
| |
| 32:10 + 10:20 + 20:13 on treadmill for 5 + 1.67 + 3.33 miles. Alternating 0-1-2-1% grades, speed gradually increasing to 10mph from 9.6mph for the first 14 minutes of the last section. |
Monday Dec 17 |
| Bike 1:00:00 [4] | |
| |
| 10 min random
45 min hill 20 120/110 (hr up to mid 170s)
5 min warmdown. |
Sunday Dec 16 |
| Orienteering 1:25:00 [3] 7.0 mi (12:09 / mi) | |
| |
| Fort Rock. The usual navigational disaster here. Blame it on the cold today (too cold to think). |
Saturday Dec 15 |
| Running 1:35:00 [3] 12.5 mi (7:35 / mi) | |
| |
| nice easy run round the fells with Abi and Matthias. Tried out a few new areas - the 'west pole' and 'east pole', as it were. |
Friday Dec 14 |
| Strength & Conditioning 1:00:00 [2] | |
| |
| 2*10 l/b |
| Running 1:03:55 [4] 10.0 mi (6:23 / mi) | |
| |
| Treadmill boring boring. |
Thursday Dec 13 |
| Cross Training 1:05:00 [3] | |
| |
| Mixed: 10 min on bike, 17 min on treadmill 'hill', 20 min on elliptical, 17 min on treadmill |
Wednesday Dec 12 |
| Strength & Conditioning 1:00:00 [2] | |
| |
| u/b 2*10 |
| Bike 42:00 [4] | |
| |
| Hills on 20 120/110. |
Tuesday Dec 11 |
| Flexibility 55:00 [1] | |
| |
| Pilates |
Monday Dec 10 |
| Strength & Conditioning 1:15:00 [2] | |
| |
| 3*12 l/b. Really feeling this for some reason. |
| Intervals 15:00 [5] | |
| |
| A beginning of an interval session, but too tired to continue. |
Sunday Dec 9 |
| Running 1:06:16 [3] 9.75 mi (6:47 / mi) | |
| |
| Watertown loop; 28:51 + 29:27 = 58:18 for the loop (6:45/mile). Snow arrived, but not too slow for most of the way. Worst areas in Cambridge and Newton, best in Watertown. |
Saturday Dec 8 |
| Running 1:46:37 [3] 13.9 mi (7:40 / mi) | |
| |
| Davis - terrain loop - Skyline and return. 59:10 for Skyline. Sluggish and should eat different food. Last run on this trail until April, I guess, unless the snow forecast for tonight vanishes quickly. Dist: 6.9 for skyline, 7 to/from |
Friday Dec 7 |
| Strength & Conditioning 1:05:00 [2] | |
| |
| u/b 3*12. tired after not enough sleep. |
Thursday Dec 6 |
| Running 1:06:03 [3] 9.75 mi (6:47 / mi) | |
| |
| Watertown loop; sluggish. 29:15 + 28:15 = 57:30 with all the extras. |
| Bike 55:00 [4] | |
| |
| Intervals (1 min / 1min), hr up to 172 near the end. Something like 20 miles allegedly. |
Wednesday Dec 5 |
| Strength & Conditioning 1:08:00 [2] | |
| |
| 3*10 l/b. Felt very strong. SLP 235, OLS 180 |
| Cross Training 35:00 [3] | |
| |
| That silly elliptical thingy. ahr 156. (level 15, 73rpm) |
Tuesday Dec 4 |
| Running 1:25:21 [3] 12.19 mi (7:00 / mi) | |
| |
| Oak Grove - rock circuit - Skyline N as far as the pumping station - terrain loop - Davis. This is about the minimum time for the Oak Grove - Skyline N - Davis route. Splits: 24:18 to the Skyline, about 35:00 on Skyline, about 26:00 to Davis. |
| Flexibility 55:00 [1] | |
| |
| Pilates. |
Monday Dec 3 |
| Strength & Conditioning 1:12:00 [2] | |
| |
| u/b 3*10 |
| Bike 30:00 [3] | |
| |
| level 10, 110rpm, hr 141-148, av 145. (10.80 miles). |
Sunday Dec 2 |
| Orienteering 1:03:02 [3] 7.7 km (8:11 / km) | |
| |
| Baldwin Hill, NEOC/UNO champs. Great map, good course, nice run except at four controls in the middle (3, 5, 6, 7), then got it together again after Abi stopped distracting me. |
| |
|
Blue - Splits |
Saturday Dec 1 |
| Running 51:55 [3] 7.89 mi (6:34 / mi) | |
| |
| along the river, nice and slow, a little past the Charles St/N Beacon St lights. Beautiful warm day. |
| Running 1:08:15 [3] 9.75 mi (7:00 / mi) | |
| |
| Pine Hill blue trail on west, back along the roads on the east with Abi + Matthias. |