Saturday Sep 30 |
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| Event: AUS National Championship Carnival
|
 | Foot Running (Recovery) 37:00 [3] | |
| ahr:134 max:152 shoes: Nike Zoom Elite 2 |
| Easy run from hotel into Perth to pick up hire car. |
| Strength & Conditioning race (WA Championships Day 1) 48:00 [3] | |
| shoes: Adidas Neptune |
| Missed 2nd control which was in the wrong spot. Wasnt feeling real great either so stopped. |
Friday Sep 29 |
| Foot Running warm up/down 42:00 [3] | |
| ahr:126 shoes: Nike Zoom Elite |
| Easy running along trails on O'Connor & Bruce Ridge, warm up with Jo, plus the recovery between ints, warm down with a family of wombats and a lone paddymelon. |
| Foot Running intervals 4:00 [4] | |
| shoes: Nike Zoom Elite |
| 4 x 1min firm efforts with 2 min jog recovery on the mtb singletracks on Bruce Ridge. |
Thursday Sep 28 |
| Note | |
| (rest day) |
| Training plan for the day is only 3 double hespressos. |
Wednesday Sep 27 |
| Foot Running warm up/down 43:00 [3]8 km (5:22 / km) | |
| ahr:138 shoes: Nike Zoom Elite |
| Steady run to/from the usual ints circuit on the south western side of Majura. Feeling pretty scheisse on the way up but good (tired) on the way back to uni. Plus recovery between ints. |
| Foot Running intervals 16:00 [5]5.5 km (2:55 / km) | |
| ahr:170 max:182 shoes: Nike Zoom Elite |
| 16 x 1min with 30 secs recovery. Trying to run at ~3000m pace, although since i've never run one i'm not 100% sure what that is... Ran pretty hard anyway.
Max EPOC 163ml/kg
Max training effect 3.8 |
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| C • 3000 2 |
Tuesday Sep 26 |
| Foot Running (Aerobic) 1:02:00 [3] | |
| ahr:136 max:154 rhr:44 shoes: Nike Zoom Elite |
| Steady run on trials on O'Connor & Bruce Ridge. Started off with some girls but they did intervals and i wanted to go in to gus' for a coffee instead. Heels pretty sore but ok. |
| Strength & Conditioning (Weights) 45:00 [2] | |
| |
| Usual at the ACTAS Gime. Less sets this week, more rubbing oil into the biceps in front of the mirror. |
Monday Sep 25 |
| Note | |
| (rest day) |
| Planned rest day for Tuesday but swapped mon/tue, heels too sore to wear shoes today. |
Sunday Sep 24 |
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| Event: ACT Championships
|
| Foot Running warm up/down 10:00 [2] | |
| shoes: VJ Panther |
| |
| Orienteering race (ACT Long Championships) 1:20:00 [4]12.4 km (6:27 / km) +450m 5:28 / km | |
| ahr:166 max:179 shoes: VJ Panther |
| Started well, caught Ecmo quite early but made 2 small mistakes on 8 and 9 when i upped the speed a bit to try and drop him. Turns out i didnt need to up the speed to drop him. But then maybe 2/3 of the way around i was getting blisters on my heels real bad had to slow right down and struggle home. Thought about changing shoes at the 'spectator' control but didnt and limped the last km or so home. Disappointing...
max EPOC 304 ml/kg
max training effect 5.0 |
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| C • aerial photo 3 |
Saturday Sep 23 |
| Foot Running 29:00 [2] | |
| ahr:128 shoes: Nike Structure something |
| Easy run on trails on N. Lyneham Ridge with Jo before breakfast at Tilleys. Feeling pretty tired. |
| Foot Running intervals 2:00 [4] | |
| max:163 shoes: Nike Structure something |
| 4 x 30 sec with 2 min jog recovery towards the end of the run. Legs were pretty stiff. |
Friday Sep 22 |
| Cycling (Road) (Tour de Pete) 2:35:00 [2]69 km (2:15 / km) +602m 2:09 / km | |
| ahr:126 max:169 shoes: SH-R130S |
| Cruise around the old tour with a bunch of 8 - biggest i've seen on a pete for a while. pancakes & long black at sfoglia then added some more up through belcompton & cook to get the time over 2.5 hours. Legs a bit stiff from last nights ints but definitely starting to feel better than most of this year... |
| |
| C • tour de pete 1 |
Thursday Sep 21 |
| Foot Running 58:00 [3] | |
| ahr:132 shoes: Nike Zoom Elite |
| Steady run to/from AIS track on single tracks on Bruce & OConnor Ridges, warming up for intervals, plus jogging recovery between ints. |
| Foot Running intervals (Candyman Session) 2:30 [3] | |
| shoes: Nike Zoom Elite |
| 5 x 200m with 2mins jog recovery. 31.6, 30.7, 30.3, 31.0 and 30.3, feeling ok and just trying to keep the speed high. |
Wednesday Sep 20 |
| Foot Running long 1:00:00 [3]11.5 km (5:13 / km) | |
| ahr:140 |
| Steady run on trails from home to Campbell Park for Cockatoos Training, plus a short warm down after the training. |
| Orienteering (Night) 45:00 [4]*** 7.4 km (6:05 / km) | |
| ahr:157 max:180 shoes: Nike Structure something |
| Steady run around 4 short courses on Campbell Park Offices, was meant to be intervals but i just ran it steady to make up a long run. Max heart rate (180) was getting away from a crazy kangaroo. Max training effect 3.4, like one would hope but never expect to see in a place like this. i was turning right angle donuts on a dime. |
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| C • kangaroo 1 |
Tuesday Sep 19 |
| Foot Running warm up/down 37:00 [3] | |
| ahr:134 shoes: Nike Zoom Elite |
| Jogging from home to/from Bruce Ridge for the ints, plus recovery between efforts. Found the floater that i'd discovered on Bruce Ridge a month or two ago has now been flushed and become a beautiful trail with a start and an end. It may have felt it was insignificant in this world, but now its offspring will swarm and multiply, though many will die in the process. I will have to try it out on the mtb. |
| Foot Running intervals (Tempo) 24:00 [4] | |
| shoes: Nike Zoom Elite |
| 3 x 8/2 minutes tempo intervals on single tracks on Bruce Ridge. Running at about 60min race pace, steady but not flat out. Hr ave (max): 158 (168), 165 (171) and 166 (174). Max training effect 3.5. |
Monday Sep 18 |
| Note | |
| (rest day) |
| Rest day. Ate some iced donuts. Haccidentally bought a packet with some yellow ones instead of chocolate, but they were good anyway. Drank 3 double hespressos. Must be my first rest day for a while that wasnt due to being sick, tired, injured... |
Sunday Sep 17 |
| Foot Running long 1:47:00 [3]18.5 km (5:47 / km) +577m 5:00 / km | |
| shoes: Nike Zoom Elite |
| Steady run with (for parts of the run) Jo, Andy Hoggg and Kez. Ran through Bruce Ridge, up Black Mtn then along Rani Rd & up Aranda Hill then home. Feeling quite good for a change. |
| |
| C • route 6 |
Saturday Sep 16 |
| Cycling (Road) (Cotter-Uriarra + Stromlo) 2:57:00 [3]77 km (2:18 / km) +1036m 2:09 / km | |
| shoes: SH-R130S |
| Cruisy ride with TommyQ, not really pushing at all. Feeling ok. Spent nearly as long at Tilleys afterwards. Max training effect 1.9. dont even know what that means - must remember to write it down. |
Friday Sep 15 |
| Foot Running warm up/down 41:00 [3] | |
| ahr:141 shoes: Nike Zoom Elite |
| Run from uni up to Majura, recovery between ints and warm down back to uni. |
| Foot Running tempo 24:00 [4] | |
| shoes: Nike Zoom Elite |
| 2 x 12 min tempo ints on trails on west side of Majura (usual circuit) with 3 mins jog recovery. Ave hr (max): 1162 (171) and 168 (175). trying to run at 60min race pace. Feeling pretty good for a change. Max training effect 3.6, whatever that means. |
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| C • usual circuit 2 |
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| |
| At ACTAS Gime. Fueled by AppleSauce Bars, which releases the power of apples and reminds me of mans ability to make bars. |
Thursday Sep 14 |
| Foot Running 31:00 [2] | |
| ahr:125 max:147 shoes: Nike Zoom Elite |
| Recovery run on trails on N. Lyneham Ridge. With some strides (3 x 100m @ ~5000m pace) at the end. Legs a bit stiff and tired. |
| Cycling (MTB) warm up/down 1:25:00 [3] | |
| shoes: SH-M120B |
| Cruise over to Majura, some warm up laps of crit course and roll home. |
| Cycling (MTB) race (Night Crit) 21:00 [4] | |
| ahr:163 max:173 shoes: SH-M120B |
| Another disaster! Was going ok and sitting on the wheel of the last guy in the bunch but had a stack (lost front wheel) near the end of the 2nd lap and never got back onto the bunch... Tried a bit too hard maybe, never got back into the flow. |
| |
| C • crit course 3 |
Wednesday Sep 13 |
| Foot Running warm up/down 41:00 [3] | |
| ahr:140 shoes: Nike Structure something |
| Steady run to Black Mtn on trails from home, plus short warm down after training. |
| Orienteering intervals 43:00 [3]*** 6.3 km (6:50 / km) | |
| ahr:157 max:178 shoes: Nike Structure something |
| Cockatoos Night Training on Black Mountain. 4 x running hard up hill followed by downhill legs. Felt good up the hills but struggled with the orienteering. |
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| C • google earth image 5 |
Tuesday Sep 12 |
| Foot Running warm up/down 50:00 [3] | |
| ahr:135 shoes: Nike Zoom Elite |
| Steady running on trails on N. Lyneham, O'Connor and Bruce Ridge, finishing up at AIS track. Plus a few warm up run-throughs etc. Warm down back home along Ginninderra Drive in the dark. |
| Foot Running intervals (Gareth Candy Run) 15:00 [5] | |
| max:180 shoes: Nike Zoom Elite |
| 8 x 200m with 200m (slow!) jog recovery (all about 1.15 - 1.20) on AIS track. Concentrating on technique. 31.3, 31.5, 30.5, 31.4, 31.4, 31.3, 31.2, 31.5. Hamstrings much better than last week... |
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| C • impressive speed sheppa, you s... 3 |
Monday Sep 11 |
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| |
| At ACTAS Gime. Winding it up. Wassup. |
Sunday Sep 10 |
| Foot Running long 1:30:00 [3] | |
| ahr:131 max:158 shoes: Nike Zoom Elite |
| Easy run on trails on Majura & Ainslie with Jo and Anna. Hamstrings still pretty tight so got smashed by the girls. I ate my porridge at Tilleys way faster than Jo but. |
| |
| C • nedtur! 3 |
Saturday Sep 9 |
| Cycling (Road) 3:03:00 [3] | |
| shoes: SH-R130S |
| Cruisy roll up Nanima Rd then towards Bungendore and home along Federal Hwy with TommyQ & Devo. It was rather windy. Dobinsons after for a delicious hespresso and sour dough roll with jam. |
Friday Sep 8 |
| Foot Running warm up/down 48:00 [3] | |
| ahr:140 shoes: Nike Pegasus |
| Steady run in terrain & on tracks on Mt Ainslie to usual ints circuit. |
| Foot Running intervals (Tempo) 16:00 [4] | |
| shoes: Nike Pegasus |
| 2 x 8/2 mins tempo ints on tracks on Ainslie/Majura. Hamstrings real tight so holding me back a bit, otherwise felt good. Ave hr (max) 150 (167) and 164 (172). |
| Strength & Conditioning (Weights) 45:00 [2] | |
| |
| At ACTAS Gime. Legs pretty sore! blame hoffman. |
Thursday Sep 7 |
| Foot Running (Recovery) 30:00 [2] | |
| shoes: Nike Structure something |
| Really easy run on trails on North Lyneham Ridge. Hamstrings were ridiculous. Had to keep stopping to stretch them. |
| Foot Running hills 21:00 [3] | |
| shoes: Nike Zoom Elite |
| Exercise challenge for the Doctor. Did a breathing test then went and ran some hill intervals (5 mins w/u, 3 x 2min hill with jog down rec and short w/d) and back to the doc for another breathing test. Apparently I have asthma. At least now i have some idea of whats wrong & can do somn about it. |
| Cycling (MTB) warm up/down 1:10:00 [2] | |
| shoes: SH-M120B |
| Ride over to Majura and back in the cold for the night crit. |
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| C • Asthma 4 |
| Cycling (MTB) race (Night Crit) 14:00 [4] | |
| ahr:162 max:176 shoes: SH-M120B |
| Rode ok for first 2 laps (struggled a bit on the big hill) but then had some dramas with my (brand new!) chain, bent it and couldnt even ride back to the finish, had to roll on down (and push it up). Did the dodgy on it to get me home but thats more $$ thrown away... |
Wednesday Sep 6 |
| Foot Running long (Aerobic) 1:25:00 [3] | |
| ahr:137 max:158 shoes: Nike Zoom Elite |
| Steady run on trails on Ainslie with Wisbey and Chalker. Hamstrings feeling pretty tight and sore but otherwise felt quite good. Freezing cold! |
| Note | |
| |
| We'll ride the spiral to the end and may just go where no one's been.
Spiral out. Keep going... |
Tuesday Sep 5 |
| Foot Running warm up/down 59:00 [3] | |
| ahr:136 shoes: Nike Zoom Elite |
| Steady run to/from track at Dickson. |
| Foot Running intervals 1:40 [5] | |
| shoes: Nike Zoom Elite |
| 8 x ~100m at full speed with 90 seconds jog/walk recovery on grass track. Idea was to keep the speed fast and consistent. Hamstrings pulled up pretty sore after! |
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| C • 8 x 100m metres at an average ... 6 |
Monday Sep 4 |
| Strength & Conditioning (Weights) 45:00 [2] | |
| shoes: Nike Structure something |
| At ACTAS Gime. Starting to lift heavier weights for the beach season. ACTAS has invested in a fake truck cabin with an arm wrestle training machine like Sly used in "Over the Top", seems to be helping my arm wrestling. |
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| C • Break waz's arm then 1 |
Sunday Sep 3 |
| Orienteering race (NSW Long Championships) 53:00 [3]*** | |
| |
| Well i planned not to run this and i should have stuck to my plan... crazydave pulled out and offered me his place and i took it. I started ok, but never got any real flow and struggled physically all the way - i'm still just not 100%. so i stopped at 11 and walked home, i think it was for the best. |
| Foot Running warm up/down 15:00 [2] | |
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Saturday Sep 2 |
| |
| Event: NSW Sprint Championships
|
| Foot Running warm up/down 25:00 [2] | |
| shoes: Nike Zoom Elite |
| Joggin before (not much) and after race. |
| Orienteering race (NSW Sprint Championships) 16:50 [4]*** | |
| ahr:170 max:183 shoes: Adidas Neptune |
| Started out well through some short legs in a school but then lost some time at 5th control (but most people did). Ran steady from there without any real mistakes, maybe lost some time on the long route choice to the 2nd last. Top course crazydave. |
Friday Sep 1 |
| Foot Running (Aerobic) 50:00 [3] | |
| shoes: Nike Zoom Elite |
| Cruisy run on trails on Bruce and O'Connor Ridges. Calves feeling really sore. Did 4 x 30 secs intervals with 2 min jog recovery (trying to sharpen up for nsw sprint champs) but i dont think i was going any faster during the efforts. Finished up at the gime. |
| Strength & Conditioning (Weights) 45:00 [1] | |
| |
| At ACTAS Gime. Sore calves! |