Sunday Aug 31 |
 | run 1:00:00 [3] 12 km (5:00 / km) +150m 4:42 / km | |
| shoes: Brooks Glycerine 4 |
| Decent run down in Lane Cove NP from Browns Waterhole up the river and back. Twas a gloomy afternoon, motivation levels pretty low. |
Saturday Aug 30 |
| Road Ride (on MTB) 1:50:00 [3] 37 km (2:58 / km) +250m 2:53 / km | |
| shoes: Shimano MTB |
| With Andy on a loop along nth and sth sides of Parramatta River including Olympic Park. Great morning for it. |
Friday Aug 29 |
| Road Ride (Cyclomute) 1:10:00 [3] 28 km (2:30 / km) +300m 2:22 / km | |
| shoes: Cannondale CAAD4 |
| Work and back. Nice morning and nice evening. |
Sunday Aug 24 |
| MTB long 6:15:00 [3] 115 km (3:16 / km) +2400m 2:57 / km | |
| shoes: Shimano MTB |
| Epic ride from Hornsby to Wisemans Ferry, then up the Old Great North Road (Convict Trail) across the Mangrove Mtn, then to Gosford with Andy, FatRat and Prong. Struggled early on but got into the swing of things after a couple of hours. Some good fairly technical mtb sections along the convict trail with the rest on tarmac or dirt vehicle track. |
| |
| C • GPS Route? 1 |
Saturday Aug 23 |
| |
| Event: NSW Middle Distance Champs
|
| Orienteering race (NSW Middle Champs) 53:22 [4] 5.1 km (10:28 / km) +150m 9:07 / km | |
| shoes: New Balance 781 |
| Really had no motivation for this, plus physically I was really tired. Things cant be too good if you develop a headache during the warmup. Lost 1 min and 6 and 14 and little bits here and there but mainly let down physically. At least I beat Dave by 2 seconds. |
| run warm up/down 10:00 [3] | |
| shoes: New Balance 781 |
| All warm up, no warm down |
Thursday Aug 21 |
| run 50:00 [3] 10 km (5:00 / km) +100m 4:46 / km | |
| shoes: Brooks Glycerine 4 |
| From work to Lindfield to pick up Ezys light then down to the start of O ints at Lane Cove River. Left work at 5:30 and couldnt believe I was running in daylight! |
| Orienteering 54:00 [3] 6 km (9:00 / km) +150m 8:00 / km | |
| shoes: Brooks Glycerine 4 |
| Ben, Prong, Phoebe, Jose, myself all turned up for a pretty stodgy old session whipped up in 30 seconds at 5pm at work. Motivation at a premium for all concerned. 4 x 10min courses. Time includes breaks. |
| run 35:00 [3] 6 km (5:50 / km) +150m 5:11 / km | |
| shoes: Brooks Glycerine 4 |
| Strugglesville home after ints. |
Wednesday Aug 20 |
| Road Ride (Cyclomute) 1:05:00 [2] 25 km (2:36 / km) +150m 2:31 / km | |
| shoes: Cannondale CAAD4 |
| Nice morning for a cruise in. Ran the gauntlet of no spare tube after a botched tube change at home flatted spare no. 1 straight away. Made it no probs.
Going home was nice at night after a late one at work. |
Monday Aug 18 |
| run 1:20:00 [3] 16 km (5:00 / km) +150m 4:47 / km | |
| shoes: Asics DS Trainer 10 red |
| Run from after work soccer to the office then home. From the office to home in the exact hour it rained in the lower north shore area. Could see it coming running back to the office from soccer but took the red pill and decided against taking the bus. Physically it was a bit of a drag but tried to keep 'up' rather than lumbering, which is harder with a backpack. |
| Soccer 15:00 [4] 2 km (7:30 / km) | |
| shoes: Asics DS Trainer 10 red |
| Spent the first half in goals then got out and about. Had some good shots but couldnt find the net. They did once unfortunately. |
Sunday Aug 17 |
| Orienteering race 37:00 [4] 3.7 km (10:00 / km) +150m 8:19 / km | |
| shoes: New Balance 781 |
| MetrO at Mitchell Park. Good technical course, quite enjoyable bush that makes you work but is not overly thick. Took it fairly easy, I think I got fastest time in Div B. |
| run warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: New Balance 781 |
| |
Friday Aug 15 |
| run (Commute) 1:00:00 [3] 12 km (5:00 / km) +150m 4:42 / km | |
| shoes: Asics DS Trainer 10 red |
| Nothing special, along the cycleway. Met FatRat going home the other way near Lane Cove River, wished him good luck tomorrow in the Multisport race. |
Tuesday Aug 12 |
| run (Commute) 1:00:00 [3] 11 km (5:27 / km) +150m 5:06 / km | |
| shoes: Asics DS Trainer 10 red |
| Home later than usual at night, straight down the Epping Rd cycleway. Feeling v. sluggish. |
Monday Aug 11 |
| Strength and Conditioning (Moving) 30:00 [1] | |
| |
| Same again. Not much time for anything else. |
Sunday Aug 10 |
| |
| Event: City to Surf
|
| Strength and Conditioning (Moving) 30:00 [1] | |
| |
| Fridges, lounges, etc up and staircases is a good workout. |
| |
| C • where 4 |
Saturday Aug 9 |
| Road Ride 3:10:00 [3] 78 km (2:26 / km) | |
| shoes: Cannondale CAAD4 |
| Rushed out to meet FatRat, Seb and Phil at Belrose at 7:30. Wasnt feeling strong at all, they just rode away from me from there. Down to Akuna Bay then out towards West Head. Got to the top of the nasty hill just before West Head and picked up the others on the way back. Met Ben at Terrey Hills shops after he went back down via Akuna and me and Seb went via McCarrs Ck. Felt much better on the way back than last week by eating at regular periods. |
Thursday Aug 7 |
| run warm up/down 35:00 [3] 6 km (5:50 / km) +50m 5:36 / km | |
| shoes: Nike Stucture Triax 9 |
| To/from home and the start of O-training opposite the Great Northern. |
| Orienteering 58:00 [4] | |
| |
| Stingers O-intervals training at Artarmon courtesy of Andy. Great roll up of Andy, Ben, Mace, Jose, Prong, Seb. 6 x 5-10min ints with not much rest between. The ints werent totally flat out but it was a real thorough workout. |
Wednesday Aug 6 |
| Road Ride (Cyclommute) 1:10:00 [3] 25 km (2:48 / km) +150m 2:43 / km | |
| shoes: Cannondale CAAD4 |
| Straight to work but home the long way. |
| |
| C • good week 10 |
Tuesday Aug 5 |
| run 31:00 [3] 6 km (5:10 / km) +80m 4:51 / km | |
| shoes: Asics DS Trainer 10 red |
| Commute in. Nice morning. Powered by warm fresh bread (the crusty end bit) and jam. Mmmm. |
| run 27:00 [3] 5 km (5:24 / km) +50m 5:09 / km | |
| shoes: Asics DS Trainer 10 red |
| And home again. |
Monday Aug 4 |
| Soccer 20:00 [4] 2 km (10:00 / km) | |
| shoes: Asics DS Trainer 10 red |
| Lost 3-0. Feeling pretty unco. |
| run 40:00 [3] 7 km (5:43 / km) | |
| shoes: Asics DS Trainer 10 red |
| Down to soccer at Neutral Bay and back. Not a whole lot of running coordination after a few weeks off but glad to have go through. |
Saturday Aug 2 |
| Road Ride 3:30:00 [3] 74 km (2:50 / km) +1200m 2:38 / km | |
| shoes: Cannondale CAAD4 |
| Long ride out to West Head and back. Real nice day, real nice views at West Head. Got a massive hunger flat on the road back from West Head, every hill required the lowest gear and the big one up McCarrs Ck Rd was bad. After the worlds greatest ever chips and gravy with coke at Terrey Hills I cruised home. |
Friday Aug 1 |
| Road Ride 1:10:00 [3] 25 km (2:48 / km) +200m 2:42 / km | |
| shoes: Cannondale CAAD4 |
| Ride home from work via our new place in Marsfield. Really nice riding at night. Calf that was injured before didnt feel quite right on the hill up Grosvenor Rd. |
| |
| C • Marsfield??? 3 |