Sunday Sep 10 |
 | Orienteering intervals (Orroral) 1:05:00 [4] *** 7.9 km (8:14 / km) | |
| ahr:160 max:188 shoes: Silva K120 |
| Orienteering Intervals with Andy around Orroral Valley, was a pretty good course but a couple of misplaced controls was disappointing. Good to get a bit more quality granite training under my belt before Nationals. |
| Running warm up/down (Orroral) 40:00 [2] 8 km (5:00 / km) | |
| shoes: Silva K120 |
| Short warm-up and long cooldown for Orienteering training with Andy. Legs felt great again after being dead yesterday from massage. |
Saturday Sep 9 |
| Running warm up/down 55:00 [2] 10 km (5:30 / km) | |
| weight:72.1kg shoes: Nike Structure Triax 9 |
| Ran with Andy and Pippa to Black Mtn for the Crack n Back. Then ran back home from the top of Blackie. Pippa was dragging the chain on the way home but to her credit kept the pace up. |
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| C • Dragging the chain 1 |
| Running hills (Crack n Back) 13:00 [5] 3 km (4:20 / km) | |
| shoes: Nike Structure Triax 9 |
| First interval from Rani Rd up Crack n Back to the saddle (8'57), second interval to the top of Black Mtn (4'02). 2 minutes break inbetween, legs felt really heavy after massage yesterday but seemed to be running fast enough. |
Friday Sep 8 |
| Running tempo (Yerrabi Pond Run) 32:00 [3] 7 km (4:34 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| Found a better way to get down to the pond, underpass beneath Gundaroo Road, nice run along the fairways of the golfcourse and then underpass beneath Gungahlin Drive to the pond. Bit sore from massage but generally felt pretty good. |
Thursday Sep 7 |
| Running (Fitsense Coaching) 50:00 [3] 8 km (6:15 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| Warm-up, drills and then 6 x 1 min hard, 2 min float. From Acton Ferry Terminal around the National Museum. Felt tired even a bit dizzy on the warm-up but enjoyed cruising the efforts with the guys. Small turnout today with only 6, a few away and a few more put off by the bad weather last night. Extended cool-down to get up to 50 minutes. |
| Running warm up/down 50:00 [2] 8 km (6:15 / km) | |
| shoes: Nike Structure Triax 9 |
| Unbelievably I was faster than both Kelly and Sarah on the warm-up today, was definitely a good sign for the session. Did normal jog from GB and Shane's place to Charnie ovals and then around. Did normal drills and run throughs although i got a bit impatient with the Kelly and Sarah comedy show and ended up doing about 3 more run-throughs then they did. After the session ran back around the ovals and then back to Shane and GB's, Kelly got a lift back in the car but she is more of a sprinter than Sarah or me. |
| Running intervals (200's) 23:06 [5] 4.8 km (4:49 / km) | |
| shoes: adidas adistar LD spikes |
| 15 x 200m with diagonal walk back recovery,
33.9 (60.5) 33.7 (65.6) 31.6 (67.0) 31.4 (67.4) 31.0 (64.8) 31.5 (63.3) 31.1 (63.2) 31.6 (63.4) 31.0 (65.0) 31.3 (63.4) 31.3 (65.8) 31.2 (66.6) 30.9 (67.9) 30.6 (70.0) 30.6
Now thats how to pace a session fish! Felt great and really happy with the times, especially considering how soft the track was after a bit of rain the last few days. GB was really happy with my form and speed, I have been working really hard on not overstriding and having a fast tempo when i am running and it really seems to be paying off. |
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| C • pacing 1 |
Wednesday Sep 6 |
| Running (CTFRTP) 50:00 [3] 8 km (6:15 / km) | |
| shoes: Nike Structure Triax 9 |
| Warm-up, drills, 4 x 3min with 2min recovery, cool-down. From Acton Ferry terminal over Commonwealth Bridge and around past the Yacht Club. Even kept up on the warm-up today so recovered pretty well from last nights session! |
Tuesday Sep 5 |
| Running warm up/down 50:00 [2] 9 km (5:33 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| Warm up from GB's to Charnie ovals then a couple of laps. Drills and run throughs and then a couple of laps and run back to GB's for cool-down. |
| Running intervals (Monna Fartlek) 20:00 [5] 5.5 km (3:38 / km) | |
| shoes: Brooks Racer ST |
| Wow, wish i felt like this on Sunday! Hard session, ran the recoveries pretty fast which made it tough but thats the idea. Running with Kelly and Sarah but basically didn't see them after the first rep, ran laps right around the outside of Charnie Ovals. Its a great feeling to have kept training well for the last couple of weeks while I have felt shit and now feel like it is all coming together. |
Monday Sep 4 |
| Running (Fitsense Coaching) 55:00 [3] 9 km (6:07 / km) | |
| shoes: Nike Structure Triax 9 |
| Warm-up, drills, Monna Fartlek around Commonwealth park and then cool-down. Bit sore and slow on the warm-up but then ran pretty well after that. |
| Running (Yerrabi Pond Run) 30:00 [2] 6 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR |
| Run with Kel from our new place. Need to explore a bit more to find the best ways to get around but the run itself is really nice. Great serenity and views around the pond and only had one verbal stoush with a motorist who didn't think it necessary to indicate that he was turning and nearly hit us. He even braked to try and make me think he was going to stop and get out of the car for a fight but didn't do it with any real conviction. Just checked out Google Earth and think I found an underpass whcih will help prevent this happening in the future. |