Wednesday Jan 31 |
 | Foot Running warm up/down 46:00 [3]7.5 km (6:08 / km) +50m 5:56 / km | |
| shoes: Nike Zoom Elite 2 |
| warm up, recovery between ints and warm down. |
| Foot Running intervals 12:00 [4]4 km (3:00 / km) | |
| max:177 shoes: Nike Zoom Elite 2 |
| 12 x 1min efforts @ ~5km pace with 30secs jog recovery, around loop in Southwell Park and Yowani Golf Course. Feeling better, seem to be running ok.
Max EPOC 118ml/kg
VO2 Max 46ml/kg/min
Copped some abuse again for running on the golf course, one guy called us poofters and another just told us to get off - i asked him how he knew we're not members and he just said "you're not". i obviously wasnt running with my silver spoon. |
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| C • Golfers 2 |
Tuesday Jan 30 |
| Foot Running 33:00 [3] | |
| ahr:123 max:153 shoes: Nike Structure something |
| Easy run around Yowani Golf Course. Finished with 3 x 100m efforts with a walk back recovery. |
Monday Jan 29 |
| Foot Running 1:00:00 [3] | |
| ahr:135 max:156 shoes: Asics 1110 |
| Steady run on trails on Bruce Ridge. Still not feeling 100%, my throat and lungs were burning and nose was bleeding - not a real enjoyable run! Nice afternoon but. |
Sunday Jan 28 |
| Foot Running long 1:48:00 [3] | |
| shoes: Asics 1110 |
| Steady run with bwisbey at Charnwood, around Dunlop etc in paddocks and out for a lap of Hall and back via the dodgy rodge. Nice to be out running again. |
Saturday Jan 27 |
| Foot Running warm up/down 42:00 [3] | |
| shoes: Nike Structure something |
| warm up, recovery between ints and warm down. |
| Foot Running intervals 20:00 [4] | |
| shoes: Nike Structure something |
| 4 x 5mins with 1min jog recovery on trails on Bruce Ridge. Today i was feeling heaps better so thought i'd have a crack at the intervals i'd missed during the week (although it was originally meant to be 5 ints). Going pretty slow though probably. |
Friday Jan 26 |
| Cycling (MTB) warm up/down 55:00 [3] | |
| shoes: SH-M120B |
| Lap of Nationals course in the morning, taking it real easy. Finished up at "the Rickerbys" for pancakes. Sweet. |
| Cycling (MTB) warm up/down 20:00 [3] | |
| shoes: SH-M120B |
| warm up for race |
| Cycling (MTB) race 1:48:00 [4] | |
| ahr:158 max:178 shoes: SH-M120B |
| MTBA Nationals at Stromlo, rode expert. Started real well, was in 5th place (and right up there) after 3 laps (of 5). But after the climb on the 4th i popped - i could barely keep my bike upright on the way down and crawled up the small climbs on the way home so pulled out. I had a couple of sudafeds before the start but then the start was delayed by 30mins, so i reckon the drugs just ran out. The cold is ok i was just feeling the effects of being sick all week... |
Thursday Jan 25 |
| Foot Running 1:04:00 [3] | |
| ahr:126 max:155 (sick) shoes: Asics 1110 |
| Cruisy run on trails on Bruce Ridge trying to get rid of the car-sick feeling from catching the bus home from Sydney. Still feeling crap but on the way up at least. |
Wednesday Jan 24 |
| |
| Event: TOOL
|
| Note | |
| (sick) (rest day) |
| stinkfist, 46 & 2, jambi, the swamp song, lost keys (blame hoffman), rosetta stoned, schism, wings for marie part 1, 10000 days (wings for marie part 2), lateralus, vicarious, anima... |
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| C • sick 2 |
Tuesday Jan 23 |
| Note | |
| (sick) |
| Planned a rest day later in the week but shifted it forward, i'm poorly (got a cold)... Damn. First one since WOC though, a record healthy time for me in the last couple of years! i should have been wearing my cagoule. |
| |
| C • awww 3 |
Monday Jan 22 |
| Cycling (MTB) 2:02:00 [3] | |
| shoes: SH-M120B |
| Cruisy ride with warlders out to Stromlo for a lap of the nationals course and then home again. Nice cool morning, was definitely feeling tired though. despite claiming i would ride whatever class warlders rides at nationals i'm gonna have a crack at expert (warlders has gone for sport). |
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| C • warlders = 4 |
Sunday Jan 21 |
| Foot Running long 2:32:00 [3] | |
| ahr:140 max:166 shoes: Asics 1110 |
| Solid long run, from home to Mackenzie St to meet up with some others. Ran with various groups but mostly BJ, Hoggster and Scotty. Ecmo pulled the pin like usual and didnt even come to Deli Marco for a muffin & espresso after. why bother running at all? i got a good warm down walking into Dickson after we ran out of petrol. |
| Foot Running (Recovery) 35:00 [2] | |
| shoes: Nike Structure something |
| Real easy run around N. Lyneham Ridge with Jo. Feeling tired but better by the end. Spent the entire time between runs flicking between the tour down under, the cricket and the australian open on tv. |
Saturday Jan 20 |
| Foot Running warm up/down 40:00 [4] | |
| shoes: Nike Structure something |
| warm up, recovery between ints and warm down. |
| Foot Running intervals 15:00 [4] | |
| shoes: Nike Structure something |
| 5 x 3mins with 1min jog recovery around loop at Southwell Park. Real warm even at 7.30am. Struggled a bit. Had to wait a few hours for a coffee after too which was a killer. |
Friday Jan 19 |
| Foot Running (Recovery) 30:00 [2] | |
| ahr:119 max:135 shoes: Asics 1110 |
| Real easy run around O'Connor Ridge. Feeling pretty tired, super hot too so trying to rest up a bit for a tough weekend. |
Thursday Jan 18 |
| Foot Running warm up/down 51:00 [3] | |
| shoes: Nike Structure something |
| Warm up, jogging between ints & warm down. |
| Foot Running intervals 36:00 [4] | |
| shoes: Nike Structure something |
| 3 x 12mins firm efforts (at about 60min race pace) with 2mins jog recovery on singletracks on Bruce Ridge. Feeling a bit tired, really struggled to get my hr up high. Ave hr (max hr): 162 (171), 165 (172) and 165 (173).
Waited until the change had come through so temperature was ok, and i was even running in some light rain - awesome! |
Wednesday Jan 17 |
| Foot Running long 2:02:00 [3] | |
| ahr:134 max:171 shoes: Asics 1110 |
| Cruise around trails on Bruce Ridge & Black Mountain with Jules and BJ (for the first 90mins). I was feeling pretty crap, didnt sleep too well in the heat last night. Felt fine climbing Black Mtn as usual, but the flatter sections and the last 30mins on my own were a struggle. Already mid 20's when i started at 6.30am... another warm one! but nice out at that time of the day. |
Tuesday Jan 16 |
| Foot Running warm up/down 41:00 [3] | |
| ahr:133 shoes: Nike Zoom Elite 2 |
| Run to the track and back, plus some extra in Bruce Ridge with Hoggster. |
| Foot Running intervals 25:35 [4]7 km (3:39 / km) | |
| shoes: Nike Zoom Elite 2 |
| 7km on AIS track running odd km's at 10km pace (aiming for 3.20/km) and even km's 45seconds slower. So times (ave hr/max hr) were: 3.21 (129/163?), 4.05 (156/165), 3.19(166/172), 4.06 (159/172), 3.18 (169/175), 4.08 (161/173), 3.18 (171/176). Running with Hoggster, he was super valuable for helping me keep the pace even... Feeling pretty comfortable, definitely getting better at running at speed on a track. |
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| C • Pacing 5 |
Monday Jan 15 |
| Strength & Conditioning (Weights) 45:00 [3] | |
| |
| At ACTAS Gime. |
| Foot Running (Recovery) 30:00 [3] | |
| shoes: Nike Structure something |
| Cruise around O'Connor Ridge after weights. Came as close as i ever have to clocking a rabbit with a rock. just a baby one so he obviously didnt recognise me... |
Sunday Jan 14 |
| Foot Running warm up/down 1:21:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Warm up for Crackenback Challenge then jog back down via Tomato Sauce Gap. Well, the first bit wasnt a jog trying to keep up with AnnaQ... Once she'd strung out the group and then gotten out of sight the pace eased significantly. |
| Foot Running race (Crackafat Challenge) 20:59 [5]2.2 km (9:32 / km) +660m 3:49 / km | |
| ahr:170 max:179 shoes: Nike Zoom Elite 2 |
| Tought race from Thredbo to the top of Mt Crackenback. Couldnt hang on to Osmond but had a good battle with Stuart Doyle all the way up. Yo-yo style. I didnt push flat out in the middle as i was scared i would fall over and not be able to get up, but i hammered it at the end to take 2nd place. The lungs were burning after that! The bushfire smoke and 1960m altitude didnt help i guess. |
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| C • Nice result 2 |
Saturday Jan 13 |
| Foot Running long 1:46:00 [3] | |
| ahr:130 max:158 shoes: Asics 1110 |
| Cruisy run with Kez (we both felt pretty hordinary) up Majura and back. I finished with a tempo effort... |
| Foot Running tempo 20:00 [4] | |
| ahr:156 max:167 shoes: Asics 1110 |
| Tempo effort at the end of the long run, it was a struggle! Hadnt felt good all run and had to do this as it was starting to really get warm. Mostly a flat course, had some little rich kid tell me to get off the golf course as its private property. unfortunately i was too tired to think of a witty and inflammatory reply.
inflammable means flammable!? boy what a country! |
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| C • Golf 2 |
Friday Jan 12 |
| Strength & Conditioning (Weights) 30:00 [3] | |
| |
| At ACTAS Gime. Split squat jumps are a killer. |
| Foot Running 45:00 [3] | |
| shoes: Asics 1110 |
| Was only supposed to be a 30min cruise around O'Connor RIdge but when i got home a neighbour was outsise as she'd caught some punks smashing up our fence and trying to break into the garage, so i spent some time running around trying to find them. |
Thursday Jan 11 |
| Foot Running warm up/down 44:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| 18mins warm up, recovery between ints (incl 2.5mins between sets) and 13mins warm down. |
| Foot Running intervals 20:00 [4] | |
| shoes: Nike Zoom Elite 2 |
| 2 sets of 10 x 1min with 30secs jog recovery (and 2.5 mins extra between sets) with bwisbey around loop in Southwell Park. Not feeling super. Glad to have done the session early as its going to be 38 degrees today... |
| |
| C • bike path 2 |
| Foot Running (Recovery) 38:00 [2] | |
| shoes: Asics 1110 |
| Easy run with BJ on trails on O'Connor & Bruce Ridges. Feeling pretty tired. |
Wednesday Jan 10 |
| Foot Running long 1:33:00 [3]16.5 km (5:38 / km) +400m 5:02 / km | |
| ahr:129 max:168 shoes: Asics 1110 |
| Steady run with Simon on trails through Bruce Ridge singletracks and up over Black Mountain etc. Nice cool morning, only 15 degrees. Hamstrings a bit tight from the usual lack of stretching after yesterdays ints but otherwsie felt ok. This time i had 2 crumpets before running, sweet as.
Max EPOC 60ml/kg
VO2 Max 43ml/kg/min |
Tuesday Jan 9 |
| Foot Running warm up/down 53:00 [3]8.2 km (6:28 / km) +100m 6:06 / km | |
| shoes: Nike Zoom Elite 2 |
| Running from home up to the AIS track, recovery between ints and run home. |
| Foot Running intervals 14:59 [5]4.8 km (3:07 / km) | |
| shoes: Nike Zoom Elite 2 |
| 6 x 800m @ 5000m pace with 2mins jog recovery on AIS track, with bwisbey & as johansson off at a 10sec head start. Feeling ok but seem to be running better than i have before. Times (ave hr/max hr): 2.33 (150/167), 2.31 (162/174), 2.30 (164/175), 2.29 (164/176), 2.28 (167/177) and 2.28 (168/179).
Max EPOC 95ml/kg
VO2 Max 50ml/kg/min |
Monday Jan 8 |
| Foot Running (Recovery) 35:00 [3] | |
| shoes: Asics 1110 |
| Usual cruise around North Lyneham & O'Connor Ridges, finishing up at the gym. |
| Strength & Conditioning (Weights) 45:00 [3] | |
| |
| At the ACTAS Gime. Doing some squats with the bar in front, killer on the wrists! |
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| C • front squats 2 |
Sunday Jan 7 |
| Foot Running long 1:58:00 [3]20 km (5:54 / km) +650m 5:05 / km | |
| ahr:132 max:160 shoes: Asics 1110 |
| Easy run with fatrat, acejase, hoggster, scotty, jo and cassie (in order of the time i spent running with them - only fatrat and acejase ran the whole run) up majura and ainslie. Nice easy pace and the cinnamon toast and espresso at deli marco afterwards was super.
Max EPOC 49ml/kg |
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| C • Back in Canberra 4 |
Saturday Jan 6 |
| Orienteering race (Day 4) 25:00 [4] | |
| shoes: Adidas Neptune |
| Started race but just couldnt push - breathing was worse than usual so stopped. Shame not to race it all on such a good map and course. |
| Orienteering 1:10:00 [3] | |
| shoes: Nike Structure something |
| Easy run back from where i stopped racing plus some running with jules picking up controls. Getting pretty warm, which is good cause its keeping the snakes full of energy and out of sight. |
Friday Jan 5 |
| Note | |
| (rest day) |
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Thursday Jan 4 |
| Foot Running warm up/down 20:00 [3] | |
| |
| |
| Orienteering race 37:09 [5]7 km (5:18 / km) | |
| ahr:172 max:185 shoes: Adidas Neptune |
| Much better race today... Mass start on Kahlis Rocks. Hung towards the back of the lead pack early, waiting for them to crack. Jules made a huge mistake on the 4th, i hit it and carsten got it right behind me and we were off. I thought we could hold on till the end but Rune snuck past me at the last control thanks to the lead-out from his danish team-mate. mmm, danish. Good fun race, again, i wish we had more lik it in Aus. |
| Orienteering 35:00 [3] | |
| shoes: Nike Structure something |
| Easy run on Gumble putting out some sportIdent units. |
Wednesday Jan 3 |
| |
| Event: Ultimax 5-Days
|
| Foot Running warm up/down 20:00 [3] | |
| shoes: Nike Structure something |
| |
| Orienteering race (Day 1) 17:53 [4] | |
| ahr:170 max:181 shoes: Adidas Neptune |
| Well i knew i was a bit rusty but fark. plenty of mistakes and no flow. 32nd place! i dont think i've been worse than 4th (besides my regular DNF) in Australia since 2000. Awesome - i wish we had fields this big and strong more often! |
Tuesday Jan 2 |
| Foot Running (Recovery) 53:00 [3] | |
| ahr:125 max:150 shoes: Asics 1110 |
| Cruisy run with BJ and Kez around Bruce and O'Connor Ridges. Run of the mill. |
Monday Jan 1 |
| Note | |
| (rest day) |
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