Sunday Aug 13 |
 | Running warm up/down 25:00 [2] 2 km (12:30 / km) | |
| shoes: Silva K120 |
| Warm up for race, jog, drills and run throughs. |
| Orienteering race (long) 1:26:40 [5] *** 12.6 km (6:53 / km) +680m 5:25 / km | |
| ahr:172 max:180 spiked:16/20c shoes: Silva K120 |
| Spur gully race North of Canberra (Picaree Hill). Was really happy to run strongly right through after a really tough block of training. Think I lost a little time towards the end of the course as I got tired and possibly with one bad route choice, will see when splits go up on the web. Was 2nd about 80 seconds behind fatrat and 2 and a bit minutes ahead of Blair. Looking forward to next weekend!
Checked splits and as expected lost a bit on bad route choice on last longer leg, bit disappointing because I had just got within 21 seconds of Fatrat and if I had finished off well might have knocked him off. Truth be told Blair finished better than both of us, he's in good shape! |
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| C • orienteering shoes 1 |
| Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| shoes: Nike Structure Triax 9 |
| Easy jog with Blair and Fatrat after the race. |
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| C • 21s 3 |
Saturday Aug 12 |
| Running warm up/down 45:00 [2] 7 km (6:26 / km) | |
| shoes: Nike Zoom Elite |
| Warm up from AIS track around Bruce Ridge, some drills and run throughs and then a cooldown, same course for cooldown as warmup but muuuuch longer run. WHo would have thought 900m of efforts could be so hard? |
| Running intervals (sprints) 22:00 [5] 0.9 km (24:27 / km) | |
| shoes: Nike Zoom Elite |
| 3 x 300m sprints with 10 minutes recovery. If I felt really good I was going to race Cross Country today but decided to take it a bit easier before race tomorrow. Really like doing some real speed work every few weeks as well, think it is underrated by a lot of people. Certainly my best form in recent years came off a summer of running 1'59 for 800m.
42.8
42.3
43.2
Probably could have shaved a few more tenths off with spikes instead of trainers but all my stuff is in storage. Kelly was running really well, less than a second behind me for each effort. |
Friday Aug 11 |
| Gym 1:00:00 [2] | |
| shoes: Nike Zoom Elite |
| Last day of my 'intro' program. The disc split squats and single leg bench squats are going goooood. I also did 20 minutes of stretching but thought I would just tell you about them instead of including them as training.
Feeling good and looking forward to race on Sunday. |
Thursday Aug 10 |
| Running (Fitsense Coaching) 55:00 [2] 8 km (6:52 / km) | |
| shoes: Brooks Adrenaline ASR |
| Warm up jog to South Oval, some drills and then 12 x 30 sec hard 60 sec easy. Few of the group are doing City to Surf so didn't want to push them too hard. Afterwards ran straight into civic, grabbed some breaky then started work telling people they are fat and lazy at Actew AGL for the rest of the day. |
| Running warm up/down 50:00 [2] 8 km (6:15 / km) | |
| shoes: Brooks Adrenaline ASR |
| Warm up from AIS around Oconnor Ridge and then drills near the bottom of Doyle's hill with Kel and Sarah. Cooled down running around the ridge while the girls finished their hills and then ran back around Canberra Stadium to the track. |
| Running intervals (Monna Fartlek) 20:00 [5] 5 km (4:00 / km) | |
| shoes: Brooks Adrenaline ASR |
| Monna Fartlek around Occonor Ridge. Started at the bottom of Doyle's Hill and basically ran a loop over the top and then right around the outside of the Ridge. Was a perfect loop as it took me exactly 10 minutes and then I worked hard to try and negative split, ended up doing the second hill in 9'30 and my reward was doing the last 15 second effort up Doyle's Hill OUCH! Hard to know how well I was running because I was by myself but felt like a good session. |
Wednesday Aug 9 |
| Running (Canberra Times) 47:00 [3] 8 km (5:52 / km) | |
| shoes: Brooks Adrenaline ASR |
| Warm up and drills, 3 x 5min with 3 min recovery and then cool down. Ran from Acton Ferry Terminal over Commonwealth Ave bridge then along Commonwealth Place and back down towards Lennox Gardens. Saw the PM again but this time I though I could hear some Rammstein pumping through his earphones, perhaps the German Chancellor put him on to it. |
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| C • training 4 |
| Running (Dash for Cash) 30:00 [2] 6 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR |
| From North Lyneham to the Westpac ATM at Dicko, to the Yellow house, through Lyneham to the Ginninderra overpass and then a little loop in North Lyneham to get to the 30 mins. |
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| C • north lyneham 2 |
Tuesday Aug 8 |
| Running warm up/down 36:00 [2] 6 km (6:00 / km) | |
| shoes: Nike Zoom Elite |
| Warm up and down for Hills with Andy, Jase, Nat and Stace. Only I warmed down mostly by myself 1. Because I couldn't keep up and 2. because I wanted to do a bit extra around Aranda ovals. Somehow by doing extra I got back to Nat and Andys before they did... I suspect they might have had more stop and talk in their run than I did as they went past Jase's and Stace's. |
| Running hills (short hills) 25:30 [5] 6 km (4:15 / km) +120m 3:52 / km | |
| shoes: Nike Zoom Elite |
| 20 x 30 second hills with about 45 second recovery jog back down. Was pretty flat and fast hill, my watch said only 120m climb for the whole session so 6 metres for each hill, might be a slight underestimation but also might not.
I broke Jase after about 2 hills and broke Andy after 11 so I had to do the last 9 by myself, kept up the pace though and had a really good session. |
Monday Aug 7 |
| Running (Fitsense Coaching) 50:00 [2] 8 km (6:15 / km) | |
| shoes: Nike Zoom Elite |
| Warm up, drills, 5km tempo and then cooldown around the Lake BG bridges loop, saw little Johnny and waited for a congratulations on behalf of Hanny for the Gold Medal or at least a well done for my appearance in front of the Senate Committe on Friday but he completely ignored me. Still I think he was listening to with teeth and I know he's a massive NIN fan so he probably just didn't notice me. |
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| C • the hand that feeds 1 |
| Running (drills and sprints) 30:00 [2] 4 km (7:30 / km) | |
| shoes: Nike Zoom Elite |
| Warm up jog, drills, plyos, sprints and then cooldown at Southwell Park with Kel. |
| Gym 1:00:00 [2] | |
| shoes: Nike Zoom Elite |
| Up to 3 sets of exercises, in the last week of the intro program now. Ready to start some harder stuff next week. I was actually at the Gym for closer to two hours but didn't actually include my time stretching etc as training, thought I would just put it in as a comment instead.... now thats an idea, fish? |