Sunday Apr 30 |
 | Cycling (To Runners Shop and Home) 1:45:00 [2] 46 km (2:17 / km) | |
| |
| Tired and sore from Mountain Running Champs yesterday but was good to spin a bit to loosen my legs up. |
Saturday Apr 29 |
| |
| Event: Australian Mountain Running Championships
|
| |
| Event: Dave Meyer's 21st
|
| Note | |
| slept:8.0 |
| Was at some dodgy casino last night playing poker and seem to have suffered from second hand smoke inhalation. Looks like I'll have to hit the asthma drugs this morning, lucky i submitted my A-TUE to.... myself! Seriously though had a great night especially taking all of Fish's chips off him. |
| Running warm up/down 1:00:00 [2] 10 km (6:00 / km) | |
| shoes: adidas Neptune XC |
| Warm up for Australian Mountain Running Champs and then 6km run back down from the top. |
| Running race (Mountain Run) 1:04:49 [5] 12 km (5:24 / km) +1000m 3:49 / km | |
| shoes: adidas Neptune XC |
| Wow, what a hard race! Finished 9th I hope less than 10 minutes behind the winner. The last kilometer was ridiculous, felt like I couldn't control my legs but just kept pushing. |
Friday Apr 28 |
| Cycling 1:22:00 [2] 38 km (2:09 / km) | |
| |
| Cruise around West Belconnen, was meant to meet up with Shep and Andy C but must have missed them. |
Thursday Apr 27 |
| Running warm up/down (Fitsense Coaching) 35:00 [1] 6 km (5:50 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| |
| Running hills (Fitsense Coaching) 21:00 [3] 3.5 km (6:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| |
Wednesday Apr 26 |
| Running warm up/down 40:00 [3] 8 km (5:00 / km) | |
| shoes: Brooks Cascadia |
| Ran from Evatt to Bruce Ridge for night training |
| Orienteering (Night) 47:00 [3] *** 6 km (7:50 / km) | |
| spiked:12/15c shoes: Brooks Cascadia |
| Night Training around Bruce Ridge, thanks to Grant! |
Tuesday Apr 25 |
| Cycling long 2:20:00 [3] 66.5 km (2:06 / km) | |
| slept:8.0 |
| Cotter Uriarra loop with Kez and Andy, nearly fainted about 3 times at the top of the hills so a pretty good workout. |
Monday Apr 24 |
| Running (Fitsense Coaching) 20:00 [3] 4 km (5:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| Monna Fartlek |
| Running warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| |
Sunday Apr 23 |
| |
| Event: AUS NOL relay
|
| Orienteering race (National League Relay) 40:40 [5] *** 8.4 km (4:50 / km) | |
| spiked:22/24c slept:8.0 shoes: adidas Neptune XC |
| National League Relay, ran for the mighty Canberra Cockatoos and won our second National League Relay in a row, good work boys and watch out Stingers we are coming to get you! |
| Orienteering warm up/down 20:00 [1] 4 km (5:00 / km) | |
| shoes: adidas Neptune XC |
| |
Saturday Apr 22 |
| |
| Event: AUS Middle Championships
|
| Orienteering race (Middle) 50:55 [5] **** 6.2 km (8:13 / km) | |
| spiked:22/25c shoes: adidas Neptune XC |
| Frustrating! A mix of great orienteering and some terrible. In the end was happy just to fight to the finish despite two huge mistakes. |
| Orienteering warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: adidas Neptune XC |
| |
Thursday Apr 20 |
| Orienteering 1:00:00 [4] ***** 6.8 km (8:49 / km) | |
| spiked:23/26c slept:8.0 shoes: Brooks Cascadia |
| Great training at Kooyoora including 14 downhill short technical legs. Set by Shep - thanks mate! |
Wednesday Apr 19 |
| Orienteering 26:00 [2] **** 3 km (8:40 / km) | |
| shoes: Brooks Cascadia |
| putting out tapes for junior training exercise |
| Orienteering (mass start) 45:00 [4] 6 km (7:30 / km) | |
| shoes: Brooks Cascadia |
| mass start relay exercise on gold-mining map - lots of fun! |
Monday Apr 17 |
| Orienteering warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: adidas Neptune XC |
| |
| Orienteering race 51:47 [5] **** 8.6 km (6:01 / km) +205m 5:23 / km | |
| spiked:16/19c shoes: adidas Neptune XC |
| Last day of Easter, really pumped for a big race, first two legs were great and then didn't llok at compass on third leg and lost huuuuuge time. Positive part was some great legs in the middle of the course. |
Sunday Apr 16 |
| Orienteering warm up/down 20:00 [1] 4 km (5:00 / km) | |
| shoes: Brooks Cascadia |
| |
| Orienteering race (long) 1:25:14 [4] **** 12.8 km (6:40 / km) +470m 5:38 / km | |
| spiked:24/27c shoes: Brooks Cascadia |
| Bad mistake on 4th leg, started running to nearby control number 22. Hammie was sore after straining yesterday in middle, couldn't push on the hills. |
Saturday Apr 15 |
| Orienteering race (Middle) 31:02 [5] *** 6.3 km (4:56 / km) | |
| spiked:12/12c shoes: adidas Neptune XC |
| Easter Day 1, good solid run, bad route choice on longer leg 6-7 but rest was good |
| Orienteering warm up/down 40:00 [1] 7 km (5:43 / km) | |
| shoes: adidas Neptune XC |
| |
Friday Apr 14 |
| |
| Event: AUS Easter 3-Days
|
| Orienteering race (Sprint) 16:19 [5] *** 3 km (5:26 / km) | |
| spiked:17/18c shoes: adidas Neptune XC |
| Easter Prologue. Stood on the edge of the circle of number 5 for 30 seconds and couldn't make out the detail. Should have looked wider for bigger features. |
| Orienteering warm up/down 30:00 [1] * 5 km (6:00 / km) | |
| shoes: adidas Neptune XC |
| |
Thursday Apr 13 |
| Running warm up/down (Fitsense Coaching) 26:00 [1] 4 km (6:30 / km) | |
| slept:7.0 shoes: Brooks Adrenaline - 2 pairs |
| Warm-up drills and cool down with Fitsense Group |
| Running intervals (Fitsense Coaching) 24:00 [3] 5 km (4:48 / km) | |
| slept:7.0 shoes: Brooks Adrenaline - 2 pairs |
| 2 x 3min, 2 x 2min, 2 x 1min with 2 min jog recovery after each effort. |
Wednesday Apr 12 |
| Note | |
| slept:7.0 (rest day) |
| Flew bck from Perth to Canberra, racing on Friday so probably best to take it easy. |
Tuesday Apr 11 |
| Running 35:00 [1] 6 km (5:50 / km) | |
| slept:8.0 shoes: Nike Zoom Elite |
| Easy jog along the beach in South Fremantle, had a nice swim too. Off to La Vespa Patisserie for a coffee and croissant. |
| Running warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: Nike Zoom Elite |
| Warm up and cool down at Kings park, ran the zig-zag just for Andy |
| Running tempo 32:00 [3] 8 km (4:00 / km) | |
| shoes: Nike Zoom Elite |
| 8km loop at Kings park, dismayed to find that they have concreted a lot of the grass trails. Ran 20 min moderate and then 12 min hard. |
Sunday Apr 9 |
| Running 35:00 [1] 6.5 km (5:23 / km) | |
| shoes: Nike Zoom Elite |
| Easy jog around Dalyelup with Dad, jogging along the beach at sunrise and had another swim. |
| Running warm up/down 45:00 [2] 9 km (5:00 / km) | |
| shoes: Nike Zoom Elite |
| Ran to and back from street and park orienteering in Bunbury |
| Orienteering race 30:00 [5] * 8 km (3:45 / km) | |
| spiked:13/15c shoes: Nike Zoom Elite |
| Fun little park and street orienteering, got confused on some sand dune terrain with a depression on top of a hill. First event i have done in a long time where the amount of time you take to mark up your map is included in your race time! Wish they told me before I started mrking up the map and i might have done 32 minutes instead of 34!! |
Saturday Apr 8 |
| Running tempo 50:00 [3] 11 km (4:33 / km) | |
| shoes: Nike Zoom Elite |
| 50 minutes around Dalyelup including running along the beach at sunset (cue Chariots of Fire music) even stopped for a swim and the water was beautiful! |
Friday Apr 7 |
| Note | |
| |
| Slept through my alarm and missed my only chance to train today - pissed off! |
Thursday Apr 6 |
| Running intervals (Fitsense Coaching) 55:00 [3] 8 km (6:52 / km) | |
| slept:7.0 shoes: Brooks Adrenaline - 2 pairs |
| 12x200m on a 2min cycle plus warm up and cool down. Friggin freezing this morning, time to pull out the gloves and beanie! |
| Running intervals (Monna Fartlek) 1:05:00 [5] 12 km (5:25 / km) | |
| slept:7.0 shoes: Nike Zoom Elite |
| Monna Fartlek with Sarah, Kelly and Ruth at Aranda Ovals, the girls pushed me hard, especially Sarah!!! |
Wednesday Apr 5 |
| Orienteering intervals (Sprint Intervals) 1:00:00 [4] *** 14 km (4:17 / km) | |
| spiked:18/20c shoes: Nike Zoom Elite |
| Great little night orienteering intervals session at Uni of Canberra - awesome work Grant, thanks! Felt great after my rest day yesterday, haven't been orienteering enough because I slowed when we had a section through some complex buildings. |
| |
| C • 60mins 2 |
Tuesday Apr 4 |
| Note | |
| (rest day) |
| In hindsight I probably got a bit excited last week and did too much, just didn't feel right today so had a rest. The upshot is I will be raring to go for night orienteering, watch out! |
Monday Apr 3 |
| Running intervals (Fitsense Coaching) 1:00:00 [3] 10 km (6:00 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| 2 x 200, 400, 800, 800, 400, 2 x 200 moderate intensity |
Sunday Apr 2 |
| Cycling warm up/down 25:00 [2] 12 km (2:05 / km) | |
| |
| Rode to the Yellow House to get a lift to orienteering training. |
| Orienteering tempo 1:35:00 [3] *** 15 km (6:20 / km) | |
| shoes: Brooks Cascadia |
| Orienteering training at Scabbing Flat, organised by Grant Bluett - thanks buddy! Long warm-up and cool down. -- okay maybe it was 95 minutes, happy boys? Why don't you put your money where your mouth is Kez and start putting your training up? |
Saturday Apr 1 |
| Running 41:00 [1] 8 km (5:08 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| Easy jog with Kelly around Mt Rogers. |