Sunday Jul 23 |
 | Running warm up/down (CTFRTP) 30:00 [1] 4 km (7:30 / km) | |
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| Warm up, drills and easy jog with 110 Canberra Times Fun Run Training Program participants. |
| Running long 1:20:00 [2] 16 km (5:00 / km) | |
| ahr:146 max:175 shoes: Brooks Adrenaline ASR |
| Long run around Oakey Hill and Mt Taylor including once over the top of Mt Taylor. With Kel. |
Saturday Jul 22 |
| Running warm up/down 45:00 [1] 7 km (6:26 / km) | |
| ahr:118 max:154 shoes: Nike Zoom Elite |
| Warm-up, drills and cool down for sprint session |
| Running intervals (sprints) 2:00 [5] 0.8 km (2:30 / km) | |
| ahr:145 max:176 shoes: Nike Zoom Waffle Racer |
| 2 x 300 and 1 x 200 with 10 minutes recovery
42.2
42.1
27.0
Surprisingly tough session considering my power and technique weren't good enough to get into really serious oxygen debt. |
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| C • serious oxygen debt? in 300m? ... 2 |
Friday Jul 21 |
| Running 40:00 [2] 7 km (5:43 / km) +245m 4:52 / km | |
| ahr:140 max:170 shoes: Brooks Adrenaline ASR |
| Morning run from Nev and Pams to the top of Mt Taylor and back. Actually felt pretty good this morning, looking forward to a relaxed but solid weekend of training then getting back into it next week. |
| Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| shoes: Nike Zoom Elite |
| Warm up jog before Gym with Kel. |
| Gym 40:00 [1] | |
| shoes: Nike Zoom Elite |
| ACTAS Gym, I'm back! Was the only person there so got some personal training, not too hard for a first session which is good cause I'm not too sore now. |
Wednesday Jul 19 |
| Note | |
| |
| uhhh, i left Halden around 12:30pm on Monday and now I am stuck at Sydney airport until 12:05pm waiting to catch my last plane home. So travel time is looking like its going to top 40 hours with around 4 hours sleep only slightly interrupted by the little bastard sitting behind me kicking my seat. Thirty minutes ago i thought i felt fine, but I was obviously getting a bit too cocky and jetlag has set in with a vengeance! Really, really looking forward to a full days work tomorrow.... no really! God at least i said no to working on Friday. Will jog this afternoon and then go to bed early and hopefully wake up feeling a million dollars tommorrow. |
| Running 33:37 [1] 6 km (5:36 / km) | |
| ahr:130 max:144 shoes: Brooks Adrenaline ASR |
| Easy jog, some drills and then more jogging with Kel. Feeling pretty stuffed after about 40 hours of travelling and about 6 hours of sleep. Looking forward to bed tonight. |