Sunday Dec 31 |
 | Foot Running long 3:30:00 [3]30 km (7:00 / km) +1465m 5:38 / km | |
| ahr:131 max:164 shoes: Nike Zoom Elite 2 |
| Ran from Thredbo straight up Crackenback, met Jo, hoggster & acejase then cruised along snowpoles to Charlotte Pass and ran along Main Range track via Mt Townsend and up to Kosciuzco. Then rolled on back to the chairlift. Awesome run, big thunderstorm in the area too which made it pretty exciting, especially when a lightning strike started a bushfire... |
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| C • google earth? 2 |
Saturday Dec 30 |
| Foot Running warm up/down 1:13:00 [3] | |
| shoes: Asics 1110 |
| Warm up (16mins) on walking trails around Thredbo, recovery between efforst (3mins) and warm down (53mins) running back to Thredbo from South Rams Head (ran with jo, acejase, hoggster and stace home from Dead Sauce Gap). |
| Foot Running tempo 40:00 [4]7 km (5:43 / km) +530m 4:09 / km | |
| ahr:169 max:175 shoes: Asics 1110 |
| 2 x 20mins tempo efforts, first from Thredbo up to Dead Horse Gap, and the second running up to South Rams Head. The 2nd effort was pretty steep so wasnt going super quick, it was tough but. |
Friday Dec 29 |
| Foot Running warm up/down 48:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Warm up (19mins), recovery between ints (8mins) and warm down (21mins). |
| Foot Running intervals 16:00 [5]4.95 km (3:14 / km) +20m 3:10 / km | |
| shoes: Nike Zoom Elite 2 |
| 8 x 2mins @ 5000m race pace around loop in Southwell Park/Yowani Golf Course. Ave hr (max): 158 (169), 166 (175), 170 (177), 173 (178), 173 (181), 175 (181), 176 (180) and 176 (181). |
Thursday Dec 28 |
| Foot Running (Recovery) 41:00 [2] | |
| ahr:126 max:144 shoes: Nike Structure something |
| Easy run around trails on North Lyneham and O'Connor Ridges. |
Wednesday Dec 27 |
| Foot Running long 2:20:00 [3]28 km (5:00 / km) +420m 4:39 / km | |
| ahr:136 max:168 shoes: Asics 1110 |
| Aerobic run with bwisbey from home around Ainslie and tough military man xc course in Duntroon & Mt Pleasant and back home. Getting pretty warm, not too bad though. Got home in time to see the start of the cricket. Cant believe Hussey got out so cheaply.
Max EPOC 50ml/kg
Efficiency 11.6 |
Tuesday Dec 26 |
| Foot Running warm up/down 57:00 [3]10 km (5:42 / km) +130m 5:21 / km | |
| shoes: Nike Zoom Elite 2 |
| Warm up (34 mins), recovery between ints (8 mins) and warm down (15 mins). |
| Foot Running intervals 4:00 [5]1.55 km (2:35 / km) +6m 2:32 / km | |
| shoes: Nike Zoom Elite 2 |
| 8 x 30 seconds @ full speed with 1 min jog recovery on grass at Southwell Park. Pretty strong wind which made it tough. |
Monday Dec 25 |
| Note | |
| (rest day) |
| Cruised down to Hughes on the singlespeed (30 mins). |
Sunday Dec 24 |
| Cycling (MTB) 2:00:00 [2]34 km (3:32 / km) +445m 3:19 / km | |
| shoes: SH-M120B |
| Easy ride with my old man along Lady Carrington Drive, up to waterfall and home via Heathcote and Engadine. Wet. |
Saturday Dec 23 |
| Foot Running long 2:03:00 [3]22 km (5:35 / km) +370m 5:09 / km | |
| shoes: Asics 1110 |
| Cruisy run with andyhill from spit bridge to manly (queenscliff) for a pepsi then back. Pretty warm and humid along middle harbour but cool and windy out at manly. |
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| C • pepsi sux 2 |
Friday Dec 22 |
| Foot Running warm up/down 45:00 [3] | |
| shoes: Asics 1110 |
| Warm up, recovery between ints and warm down. |
| Foot Running intervals 16:00 [4] | |
| shoes: Asics 1110 |
| 4 x 4mins @ ~10km (slightly slower) race pace with 1 min jog recovery, running on grass xc track at stromlo with bwisbey and chalks. Feeling ok, bit dizzy as usual for the first couple but felt good for the last 2. Ave hr (max): 155 (166), 164 (172), 166 (174) and 172 (179). Pretty rough track still! |
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| C • cool 2 |
Thursday Dec 21 |
| Note | |
| (rest day) |
| i'm gonna need it... the next 2 weeks will be hard training. Rode to Mt Taylor & back to watch MTB crit (hill climb) - 100 minutes on the singlespeed. Coke at the corc bbq helped me get home. |
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| C • i hear you 2 |
Wednesday Dec 20 |
| Foot Running long 1:31:00 [3]18 km (5:03 / km) +370m 4:35 / km | |
| ahr:127 max:154 shoes: Asics 1110 |
| Easy run with bwisbey on trails through Ridges and Black Mtn in the cold summer morning. I welcome global warming if it means we keep getting these cold snaps in the summer - its making it a lot easier to train ;) Feeling pretty comfortable for most of the run, had the usual dizziness at the start but that passed. Always a tough call whether to eat before these runs or not... I had half a powerbar this time.
Max EPOC 35ml/kg
Efficiency 11.3
Max ventilation 111 L/min |
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| C • Far out 15 |
| Strength & Conditioning (Weights) 45:00 [3] | |
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| At the ACTAS Gime. Gonna be sore from this session - split squat jumps and walking lunges with barbell. i can feel it in my glutes already, i'm struggling to tie my shoes! |
Tuesday Dec 19 |
| Foot Running warm up/down 50:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Easy run to AIS track, some run throughs etc, recovery between ints and easy jog home. |
| Foot Running 16:03 [4]5 km (3:13 / km) | |
| shoes: Nike Zoom Elite 2 |
| 5 x 1km @ 5000m race pace with 2min jog recovery on AIS track. Times (ave hr/max hr): 3.16 (157/168), 3.15 (163/174), 3.12 (167/175), 3.13 (169/177) and 3.07 (170/181). The legs were feeling a bit heavy after the mtb race on saturday but the times were close to what i was aiming for (wanted 3.12/km). |
Monday Dec 18 |
| Foot Running (Recovery) 46:00 [3] | |
| ahr:130 max:157 shoes: Asics 1110 |
| Easy run around Bruce & O'Connor Ridge finishing up at the gym. Quite warm. Glad not to be doing anything much harder. |
| Strength & Conditioning 45:00 [2] | |
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| In the air-conditioned ACTAS gym. Started a new program today, with some squats holding the bar in front. they're gonna be hard with bigger weights... |
Sunday Dec 17 |
| Foot Running long 1:23:00 [3]16 km (5:11 / km) +350m 4:41 / km | |
| ahr:135 max:159 shoes: Asics 1110 |
| Cruisy on trails on Ridges and Black Mtn with Jules, and last bit with Kez. Feeling ok but a bit tired up the hills after the MTB race yesterday.
Max EPOC 49ml/kg
Efficiency 11.9
Max Training Effect 2.4
Had my first homemade baked beans on toast at Tilleys (has been recommended by candyman). i can confirm the quality of candymans recommendation. |
Saturday Dec 16 |
| Cycling (MTB) race 1:47:09 [4]28.75 km (3:44 / km) +1000m 3:10 / km | |
| ahr:161 max:179 shoes: SH-M120B |
| National Series MTB race at Thredbo. Rode expert with warlders & rickerby. The plan was to race "not 100%" so i held back a bit but still came in 4th only 2mins behind the winner (rickerby) and would have avoided being lapped if i rode elite so i was pretty happy. Prob the toughest technical race i've ever done, pretty tricky descents down rocks and steps and sharp turns etc, i was losing 45-60 seconds a lap on the descent. i got up into 3rd on the last lap at the top of the climb (200m of climb per lap over 5 laps) but lost the place again on the roll back down past the golf course and into the finish... good fun. |
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| C • not 100% 3 |
| Cycling (MTB) warm up/down 20:00 [2] | |
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Friday Dec 15 |
| Foot Running warm up/down 46:00 [3]8.2 km (5:37 / km) +45m 5:28 / km | |
| shoes: Nike Zoom Elite 2 |
| 30mins warm up, 6mins jog recovery between ints and 10mins warm down. Only 17 degrees and light rain. Had to change the loop at Southwell Park cause the creek was uncrossable, havent seen it like that in a while. |
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| C • weather 7 |
| Foot Running intervals 10:00 [4]3.1 km (3:14 / km) +10m 3:10 / km | |
| shoes: Nike Zoom Elite 2 |
| 5 x 2mins @5000m race pace with 90secs jog recovery around loop at Southwell Park/Yowani Golf Course. Feeling fairly good, calves still a bit tight from Tuesday morning. HR ave (max): 162 (171), 169 (177), 172 (178), 173 (179) and 174 (180). Nice temperature, it makes a big difference! Had pancakes and espresso afterwards... well worth getting up early. |
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| C • happy 29th 4 |
Thursday Dec 14 |
| Foot Running (Recovery) 31:00 [3]5.3 km (5:51 / km) +90m 5:23 / km | |
| ahr:124 max:141 shoes: Nike Structure something |
| Easy run around O'Connor Ridge. Glad to be taking it easy, not feeling so great! Obviously been too long since my last serve of pancakes. |
Wednesday Dec 13 |
| Foot Running long 1:33:00 [3]15 km (6:12 / km) +300m 5:38 / km | |
| ahr:131 max:160 shoes: Nike Zoom Elite 2 |
| Aerobic run on singletracks on Bruce Ridge, first 50 or so with Jo then on my own. Ran nearly every piece of singletrack there is, including a brand new (since last friday) section.
These Nike Zoom Elites have had 35 hours of running and i can feel every stone already. |
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| C • web of intricacy 5 |
Tuesday Dec 12 |
| Foot Running warm up/down 44:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Easy run up to AIS track for warm up and jogging around track then home as warm down. Crikey, it was well into the 30's yesterday and it was 10 degrees running this morning! Frogga broke out the thermal even! |
| Foot Running race (5000m Time Trial) 16:17 [4]5 km (3:15 / km) vdot: 63.3 | |
| ahr:173 max:182 shoes: Nike Waffle XC |
| On AIS track, ran alone (Jo & Anna were running) but had Grant pacing me for 1st 2km and some laps afterwards. Aimed to run 78sec laps, going for 16.15, which i came close to so pretty happy. Feeling comfortable so while this is about the fastest i have run (only 2nd time 'racing' on track) i reckon i can go faster. Km splits: 3.12, 3.16, 3.20, 3.20, 3.09. The two slow km are mostly running on my own... |
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| C • nice work 4 |
Monday Dec 11 |
| Foot Running (Recovery) 50:00 [3] | |
| ahr:126 max:145 shoes: Nike Zoom Elite 2 |
| Easy run around North Lyneham & O'Connor Ridges. Feeling ok but the calves are a bit tight. |
| Strength & Conditioning 30:00 [2] | |
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| Core stability only, taking it a bit easy today. |
Sunday Dec 10 |
| Note | |
| (rest day) |
| Rest days on weekends are awesome, Frogga's idea... |
Saturday Dec 9 |
| Cycling (MTB) (prong was impressive) 6:45:00 [3]131 km (3:05 / km) +1728m 2:54 / km | |
| ahr:125 shoes: SH-M120B |
| Ride from home, met up with with DaveQ, Jules and Rickerby and rode to Sparrow for the CORC social ride. Lap of Sparrow, back through Kowen via 24 hour course, past airport & campbell park to Majura for some more singletrack, then through Dicko (DaveQ and Jules stopped) and along singletrack in Bruce Ridge, then via Black Mtn (Warlders hopped on) and Greenhils for a lap of Stromlo (i didnt do the full lap). Mid 30's so became a bit of a struggle, luckily CORC had eskies of cold coke, fruit cake, watermelon and lollies at 4 aid stations along the way. |
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| C • long day at the office! 4 |
Friday Dec 8 |
| Foot Running warm up/down 38:00 [3]6.2 km (6:08 / km) +130m 5:33 / km | |
| ahr:126 shoes: Nike Zoom Elite 2 |
| 6.30 start again trying to beat the heat, it worked cause it was only 14 degrees and almost felt cold. 20mins warm up, 3 mins rec between ints and 15mins warm down. Pancakes and coffee at Sfoglia afterwards was a ripper, rivals the beers in front of the cricket on Tuesday arvo. |
| Foot Running intervals (Tempo) 24:00 [4]4.8 km (5:00 / km) +100m 4:32 / km | |
| shoes: Nike Zoom Elite 2 |
| 2 x 12mins with 3 mins jog recovery, running on singletrack on Bruce Ridge. Firm efforts but not hard, trying to run at 60min race pace - ave hr (max): 151 (160) and 156 (165). Feeling a bit tired, thought i was running steady but hr was pretty low. Distance is as measured by my FRWD unit, i dont think its super accurate in the twisty singletracks... hope not anyway!
Lots of CORC signs out on the singletracks, maybe for the epic ride tomorrow. Good sign (pun intended if you think its funny, otherwise pun not intended) for the future - maybe we're allowed to ride/race there?
VO2 max 43ml/kg/min
Max EPOC 102ml/kg
Efficiency 13.2 |
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| C • FRWD unit !! 5 |
| Strength & Conditioning (Weights) 45:00 [3] | |
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| At the ACTAS Gime... |
Thursday Dec 7 |
| Foot Running (Recovery) 30:00 [2] | |
| ahr:116 max:131 shoes: Nike Structure something |
| Real easy jog around "Lyneham Eucalypt Trial" with Jo. Feeling ok, legs arent as sore as yesterday. |
| Cycling (MTB) 2:00:00 [3]50 km (2:24 / km) +330m 2:19 / km | |
| ahr:125 shoes: SH-M120B |
| Cruise from uni down to Tuggeranong Pines for dirt crit, then roll home afterwards. Riding with Warlders (+ dylan and shaun shared the work for a bit). Feeling pretty tired really, wouldnt have complained about a stop at the german club for a Löwenbräu on the way home but warlders is scared of the germans. |
| Cycling (MTB) race (Dirt Crit) 13:30 [4]3.3 km (4:05 / km) +80m 3:39 / km | |
| ahr:165 max:187 shoes: SH-M120B |
| At Tuggeranong Pines, very sandy. Felt shithouse right from the start so struggled, even on the short climb which would normally be the only place i can really make any time up on anyone... Almost thought i was going to get lapped. |
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| C • this my mate shep, shep doesn'... 3 |
Wednesday Dec 6 |
| Foot Running long 1:42:00 [3]19 km (5:22 / km) +258m 5:02 / km | |
| ahr:126 max:146 shoes: Nike Zoom Elite 2 |
| Cruisy long run with Wisbey thru golf course & up Northbourne to Majura, up to saddle and along ridge to Ainslie and home. Legs feeling terrible on the downhills! Struggled to get out of bed in the early 6's too. The plan for the weekend is only cycling and i'm looking forward to it!
VO2 max 37ml/kg/min
Max EPOC 27ml/kg
Efficiency 11.3 |
Tuesday Dec 5 |
| Foot Running warm up/down 52:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| warm up (20mins), recovery between ints (and between sets of ints) and warm down (19mins). |
| Foot Running intervals 20:00 [5] | |
| shoes: Nike Zoom Elite 2 |
| 2 sets of 10 x 1min with 30secs jog recovery with 2mins jogging between sets. Running around the usual loop at Southwell Park with bwisbey. Took it a bit easier on the 1st set but the 2nd was was tough. Quads definitely getting worse, feeling pretty tender on any downhill etc.
VO2 max 50ml/kg/min
Max EPOC 169ml/kg
Efficiency 13.9 |
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| C • heart rate profile 1 |
Monday Dec 4 |
| Foot Running long 2:02:00 [3]22 km (5:33 / km) +522m 4:57 / km | |
| ahr:131 max:167 shoes: Nike Zoom Elite 2 |
| Steady run on trails from home, first 45 mins with Jo on Bruce Ridge then over to Black Mtn for a while. Feeling ok, quads a bit sore on the downhills after Fridays race.
VO2 max 43ml/kg/min
Max EPOC 66mk/kg
Efficiency 12.5 |
Sunday Dec 3 |
| Note | |
| (rest day) |
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Saturday Dec 2 |
| Foot Running 48:00 [3] | |
| ahr:127 max:147 shoes: Nike Zoom Elite 2 |
| Cruisy run around O'Connor & Bruce Ridges with Kez. Reminiscing about all the good times on the kayaks last night. |
| Foot Running (Glenn Meyer Run) 5:00 [3]1.2 km (4:10 / km) | |
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| Arrived at Glenn & Margo's wedding at about 5.18 (invite said 5.30) and couldnt find a park. So i left Jo there and drove some miles away before i found a spot. As i was putting my shoes on at 5.29 two sweet new BWMs with dark windows came past which looked like they could be carrying a bridal party... hence the glenn meyer run - running late and running to make it... turns out the bride was coming in on a harrier jump jet at 6 so i was in the clear. |
Friday Dec 1 |
| Orienteering 17:40 [4] | |
| ahr:161 max:175 shoes: Nike Structure something |
| Leg 1, orienteering over Black Mtn & Little Black Mtn finishing at Frith Road substation. Jules started us out like he always does... |
| Cycling (MTB) race 39:30 [3] | |
| ahr:153 |
| Leg 2 - Ride from CSIRO up to Jamo via saddle on Black Mtn and Aranda Hill, had some fun on the waterslides then rode down to Museum via Rani Rd. |
| Cafe race 8:30 [4] | |
| ahr:141 |
| Leg 3 - Kayak from Museum to Lennox Gardens. Horrible. Tried pretending i was sitting at Deli Marco, and the pain in my hip flexors was just my annoyance at the lack of service. |
| Orienteering race 6:50 [4] | |
| ahr:159 max:163 shoes: Nike Zoom Elite 2 |
| Leg 4 - Following Jules around Lennox Gardens, punching old school controls. |
| Cafe race 14:10 [4] | |
| ahr:140 max:148 |
| Leg 5 - Kayak from Lennox Gardens to shore in front of old parliament house. Horrible. Tried pretending i was sitting at Deli Marco, and the pain in my hip flexors was just my annoyance at the fact that they have run out of muffins. |
| Orienteering race 15:00 [3] | |
| ahr:140 max:155 shoes: Nike Structure something |
| Leg 6 - Short orienteering in buildings etc, crazydave started cramping a couple of minutes after the start. funny. |
| Cafe race 16:30 [3] | |
| ahr:130 max:139 |
| Leg 7 - Kayak back to museum, slightly less not enjoyable only because it was the last kayak leg. Horrible. I wish i was sitting in a cafe. |
| Cycling (MTB) race 56:00 [3] | |
| ahr:130 max:155 |
| Bonus Leg 1 & 2 - Easy ride from Museum back up to Stromlo on cyclepath via a few controls (33mins) then riding on firetrails and some singletracks thru Stromlo to gate on Uriarra Road on the Northern Spur. crazydave was in a bad way... Got dark on the way up to Stromlo. |
| Orienteering race 26:15 [3] | |
| ahr:136 max:155 shoes: Nike Structure something |
| Bonus Leg 3 - Easy running night orienteering around Bluetts West, Jules navigating. |
| Cycling (MTB) race 26:00 [3] | |
| ahr:126 max:151 |
| Final Leg - real cruise back to Stromlo (finish), mostly on singletracks. The best leg of the race!
Came in some mins behind prong, kez & fatrat but it turns out they missed a control on "mountain view" singletrack and copped 15 minute penalty. just goes to show cheating doesnt pay. justice for crazydave who fought through the cramps and vomit to keep going... |