Monday Dec 31 |
 | Foot Running warm up/down 20:00 [3] | |
| shoes: VJ Integrator |
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| Orienteering race (Xmas 5 Days) 41:50 [4]**** 6 km (6:58 / km) +240m 5:49 / km | |
| ahr:156 max:171 shoes: VJ Integrator |
| Day 5 at the Sugarloaf. Felt tired, and wasnt feeling real motivated. Struggled around and made a big mistake at the 6th control - over a steep spur and down the other side into some rock, i couldnt make any sense of the map and lost a couple of minutes. Pretty messy in the end too, still cant really read the map too well, but it wasnt much of a problem except on a couple of controls. |
Sunday Dec 30 |
| Foot Running warm up/down 15:00 [3] | |
| shoes: New Balance 790 |
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| Orienteering race (Xmas 5 Days) 27:47 [4]**** 6 km (4:38 / km) +75m 4:21 / km | |
| ahr:166 max:176 shoes: New Balance 790 |
| Day 4 in Newcastle Uni. Good course and awesome area, 1:5000 map... My legs just didnt want to go any faster! Felt heavy and slow but had a pretty clean race, just one incident with a fence i didnt see on the map (under the circle). Good fun. |
Saturday Dec 29 |
| Foot Running warm up/down 20:00 [3] | |
| shoes: VJ Integrator |
| |
| Orienteering race (Xmas 5 Days) 42:00 [4]**** | |
| ahr:158 max:175 shoes: VJ Integrator |
| Day 3. Made a shocker of a mistake about 1/3 of the way around and got caught 3mins by Grant and 1min by Keely. I was feeling pretty hordinary too so i struggled to run with GB, but kept it together enough (made some more dumb mistakes and had to work hard to get back up to him) to the end and finished with him, but we lost Keely along the way... |
Friday Dec 28 |
| Orienteering race (Xmas 5 Days) 43:00 [4]**** | |
| ahr:162 max:175 shoes: VJ Integrator |
| Day 2 at Decapitated Poppethead. started ok but made a few mistakes, and was real messy near the end, including a big mistake on the last control (bad print meant the light green was pretty much invisible). another good course. |
| Foot Running warm up/down 15:00 [3] | |
| shoes: VJ Integrator |
| |
Thursday Dec 27 |
| Foot Running 33:00 [3] | |
| ahr:128 max:157 shoes: Nike Perseus |
| easy morning run around trails in the royal... feeling good, rest day yesterday was good for the legs! |
| Foot Running warm up/down 15:00 [3] | |
| shoes: VJ Integrator |
| very short warm up thanks to the traffic on the F3. sydney people are clowns. |
| Orienteering (Xmas 5 Days) 33:19 [4]**** | |
| ahr:173 max:182 shoes: VJ Integrator |
| good race, made one small mistake but ran pretty hard. had to take my glasses off cause it started raining, then copped a stick in the eye which scared me so i really eased off in the last third of the course, prob a good thing as it was a bit tricky... |
Wednesday Dec 26 |
| Note | |
| (rest day) |
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Tuesday Dec 25 |
| Foot Running (Recovery) 1:00:00 [3] | |
| shoes: Nike Perseus |
| easy run with jo on trails in the royal. |
Monday Dec 24 |
| Foot Running warm up/down 58:00 [3] | |
| shoes: Nike Perseus |
| 45mins warm up and short warm down after the tempo. |
| Foot Running tempo 32:30 [4]9 km (3:37 / km) | |
| shoes: Nike Perseus |
| steady effort around the old tramshed loop in the royal national park. pretty warm and humid so it got quite tough... |
Sunday Dec 23 |
| Foot Running 50:00 [3] | |
| shoes: Nike Perseus |
| easy cruise in the royal with jo. nice arvo for running, the calves are still pretty sore but we cruised up a real nice track along temptation creek so i forgot about my legs... |
Saturday Dec 22 |
| Foot Running warm up/down 40:00 [3] | |
| shoes: Nike Perseus |
| |
| Foot Running tempo 20:00 [4] | |
| ahr:167 max:179 shoes: Nike Perseus |
| solid effort around bike paths around Lake B G with wisbey and deano. was meant to go the whole way around (waste basin) but my calves were habolsutely stuffed even after the warm up so i stopped after 20mins and jogged back. feeling like winter, windy and raining! |
Sunday Dec 16 |
| Foot Running warm up/down 15:00 [3] | |
| shoes: Nike Perseus |
| 10mins w/u with jo and 5mins w/d (plus lots of walking) with hoggster and davo. |
| Foot Running long (Tour de Mountain) 1:29:00 [3]19 km (4:41 / km) +630m 4:01 / km | |
| ahr:154 max:181 shoes: Nike Perseus |
| Ran with Hoggster, who was racing tour de mountain. from mawsom shops up isaacs, mt waniassa, farrer ridge, mt taylor and back to maswon. Wet. Pretty cruisy pace for most of it except when hoggster realised he could be the first woman over the line and started going for it down mt taylor. my quads were smashed after that.
i got laser surgery on my glazzies right after the run so i've spent the next few days lying around doing nothing.. no more contact lenses is going to save me about 3 minutes a day. i could fit in another coffee with that sort of time. although its not like time limits the number of coffees i have in a day. |
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| C • Eyes 4 |
Friday Dec 14 |
| Cycling (Road) (tour de pete) 1:45:00 [3]53 km (1:59 / km) | |
| ahr:116 max:147 shoes: SH-R130S |
| usual ride, good bunch of 6... real cold tis morn, only 11 degrees when i left home. we went to sfoglia out of charity for the good guys that work there. pancakes were stale (obv. reheated and not fresh cooked) and the coffee was hordinary. so went home, changed to the single speed commuter and went to silo for a decent hespresso. |
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| C • when will they learn? 2 |
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| C • Big 3 0 6 |
| Foot Running (Recovery) 32:00 [3] | |
| shoes: Nike Perseus |
| easy run around the ridges. feeling tired, but gona have some rest next week and needed to build up an appetite for ramas. |
Thursday Dec 13 |
| Foot Running warm up/down 40:00 [3] | |
| shoes: Mizuno Wave Elixir |
| easy running with wisbey for warm up, recovery between ints and warm down. |
| Foot Running intervals 16:00 [4]4.78 km (3:21 / km) | |
| shoes: Mizuno Wave Elixir |
| 16 x 1min efforts around Southwell Park with 30sec jog recovery. i was feeling pretty tired this morning so had a berocca and an espresso before i went training. helped a lot... seem to be running ok (not much slower than when i was running a lot more), but i feel pretty unco and my legs are quite stiff and sore. should improve as i build up the running before NZ but... |
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| C • Junky ;-)! 2 |
Wednesday Dec 12 |
| Cycling (Road) warm up/down 1:36:00 [3]42 km (2:17 / km) | |
| shoes: SH-R130S |
| ride out to stromlo and back with kez and handsome pete. |
| Cycling (Road) race (Road Crit) 23:00 [4]16.8 km (1:22 / km) | |
| ahr:152 shoes: SH-R130S |
| Solid ride in B grade. sat in most of the way, there were a few breakaways which stayed away for a while but this time i didnt try and chase them down or go with them. it was real windy so pretty tough out on your own... coming around the last bend into the home straight with a lap to go there were 2 guys in a break and they looked like they could stay away, so i jumped and another guy followed. he came around me at the end of the straight and i couldnt stick to his wheel, then he got on the leaders as one of those guys dropped off. i got within maybe 15m but just ran out of steam and couldnt bridge the gap. coming around the last few corners into the home straight the bunch was back on my wheel and i was spent so got completely smashed in the sprint. the guys in the break stayed ahead so i was in with a chance - i just needed to be a bit stronger and be able to get across to them... there were a couple of crashes, nothing too nasty but one of them happened right next to me when a guy moved across in front of another bloke and took out his front wheel. i hate the sound of bikes hitting asphalt at 50km/h... |
Tuesday Dec 11 |
| Cycling (Road) (tour de gus) 2:25:00 [3]71 km (2:03 / km) | |
| ahr:116 max:157 shoes: SH-R130S |
| rolled around with robw. freezing cold! we even had an extra raisin toast at gus'. my legs are still feeling sore from running on sunday... |
| Foot Running warm up/down 43:00 [3] | |
| shoes: Mizuno Wave Elixir |
| |
| Foot Running intervals (Parliament House Relays) 11:45 [4]3.6 km (3:16 / km) | |
| shoes: Mizuno Wave Elixir |
| ran a couple of legs for wisbeys team, with a lap break (ie about 6mins) in between. ran them in 5.50 and 5.45 (hr ave/max: 14)7/171, 166/175, not feeling great or fast! and it was tough running into the wind along the edge of the lake... the legs are still pretty sore from sundays "long" one too. |
Sunday Dec 9 |
| Foot Running long 1:38:00 [3] | |
| ahr:125 max:161 shoes: Nike Perseus |
| cockatoos long run at majura/ainslie. over the top of both mountains, finished up at satis for some good coffee and granola. legs feeling pretty sore afterwards! |
Saturday Dec 8 |
| Cycling (MTB) 3:05:00 [3] | |
| ahr:114 max:161 shoes: SH-M120B |
| easy ride out to stromlo with robw and frogga, met up with sketch & warlders fors some single track action then cruised home via yarralumla bakery. hordinary coffee but awesome dutch donuts. mmm. |
| Cycling (Road) warm up/down 1:10:00 [3]32 km (2:11 / km) | |
| |
| ride out to stromlo with kez and handsome pete then rolled back to warlderses for some beers and pide. |
| Cycling (Road) race (Brindabella Challenge) 39:00 [4]27.6 km (1:25 / km) | |
| ahr:148 max:179 shoes: SH-R130S |
| Road crit at stromlo, 35 mins plus 3 laps (of 1.2km). racing in token products team with handsome pete, andy dapre and kez. planned to smack it at the end and get any up there for the sprint, which we did... kez led out with 2 laps to go and we smashed out a quick lap to spread the bunch out and and finished it off to take the win. good fun as usual. |
Friday Dec 7 |
| Cycling (Road) (tour de pete) 1:50:00 [3]57 km (1:56 / km) | |
| ahr:118 max:148 shoes: SH-R130S |
| willy wonka version. 2 x espressos baristad by the manwoman and french toast at deli marco was well worth the everlasting ride. legs are still feeling a bit heavy but ok, should be sweet for the crit tomorrow night. |
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| C • Waitangi 6 |
Thursday Dec 6 |
| Note | |
| (rest day) |
| it was time... |
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| C • Y34RZ3R0R3M1X3D 2 |
Wednesday Dec 5 |
| Cycling (Road) (Skezba Commuter Route) 2:10:00 [3]61 km (2:08 / km) | |
| ahr:107 max:145 shoes: SH-R130S |
| rolled around the commuter trails with kez, hogggster and robw to silo for breakfast. delish. the old legs were feeling a bit heavy. |
| Cycling (Road) race (Crit) 1:50:00 [3]57 km (1:56 / km) | |
| shoes: SH-R130S |
| crit at stromlo. rode pretty aggressively again, got in a breakaway that stayed clear for a few laps... but the legs couldn't take it! super fun. crit was about 21mins... ave hr 151, max 167. |
Tuesday Dec 4 |
| Foot Running warm up/down 30:00 [3] | |
| shoes: Mizuno Wave Elixir |
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| Foot Running race 17:17 [4]5 km (3:27 / km) vdot: 59.0 | |
| shoes: Mizuno Wave Elixir |
| cross country at stromlo. got into the running shorts and singlet for some pain on the grass, planning to do what i could to stay ahead of frogga. and did just that, but it hurt. hip flexors got smashed again! |
Monday Dec 3 |
| Foot Running (Recovery) 32:00 [3] | |
| shoes: Nike Perseus |
| Easy run on the ridges in a thunderstorm. real nice to be out running, my quads a a bit sore from racing up them hills in bright but! |
Sunday Dec 2 |
| Cycling (Road) warm up/down 20:00 [2]8 km (2:30 / km) | |
| shoes: SH-R130S |
| rolled down to bright for the warm up. |
| Cycling (Road) race (Tour of Bright Stage 3) 2:12:00 [4]58 km (2:17 / km) +1500m 2:01 / km | |
| shoes: SH-R130S |
| bright - harrietville - mt hotham. the pace was pretty subdued for the first 28km or so into harrietville, with a bit of excitement at the 2 sprint points. andy dapre made sure pete, kez and i always had someone taking the wind for us and we all hit the climb in good positions. i planned to just ride my own pace up the hill again, but had a lot more company this time. we were maybe 10 after the forst solid 10km of climbing and there were a few attacks in the flatter 10km section in the middle of the climb, but nothing too serious - i think just trying to split the bunch up a bit, the serious bit of the climb was still to come... when we hit the real climbs i was feeling pretty ordinary, the legs were heavy and i wasnt sure i could keep it going. i got a small break up CRB hill (1.1km at 10%) towards the first KOM point but another bloke came up at the last minute and we crossed the line together. after that was a few km of more relaxed climbing, then a short descent and then the real solid diamantina rise up to the top. my legs came good about 1/4 of the way up and then it was just me and another bloke. i got a descent gap to him and went over the top in front and then tried to keep it in the last km or so downhill in hotham heights. i got a bit of a surprise hitting some dirt road (roadworks) doing 60km/h in fog! i didnt hear them mention that at the start... but made it through and hit the line in front to take the stage, KOM and GC wins... sweet. prob should have been riding b grade with greeny (not that c grade was easy - i had to fight hard for it!). |
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| C • i thought you had to race b... 7 |
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| C • awesome must be like winnin... 7 |
| Cycling (Road) 1:40:00 [3]58 km (1:43 / km) | |
| shoes: SH-R130S |
| cruised back to bright from mt hotham, with an extended stop at bellas in harrietville for a few coffees and coke. but not in the same cup. |
Saturday Dec 1 |
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| Event: Tour of Bright
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| Cycling (Road) warm up/down 40:00 [3]20 km (2:00 / km) | |
| shoes: SH-R130S |
| into bright for the start of the race, plus back to bright from germantown afterwards. |
| Cycling (Road) race (Tour of Bright Stage 1) 2:58:00 [4]109 km (1:38 / km) | |
| ahr:146 shoes: SH-R130S |
| bright - ovens - rosewhite gap - tawonga - tawonga gap - germantown. 80-odd blokes riding c-grade, started off cruising the slightly downhill 26km's to ovens , then saw a few blokes from b-grade (who started 5 mins ahead of us) on the ground with some people holding a towel on one fellas head which had blood pissing out of it... not a real pleasant sight. the pace stayed pretty easy up through happy valley and i cranked it up rosewhite gap to try and spread the field a bit. i let the other guys take the KOM points at the top as i knew we were only half way and the tough climb was yet to come. the bunch came back together at the bottom and we rolled up the kiewa valley, with a sprint at tawonga (which i kept out of), to some fresh water bottles and we got stuck straight into the climb (500m in 7km) up tawonga gap. i just planned to tap out a solid rhythm and i was soon on the front with a line of blokes behind me, and every hairpin i looked back and there was a few less on my wheel. the sun was beating down and i think we were all struggling, so at about halfway there was 3 of us, and with 1km to go to the top i smacked it and got over the summit with a decent gap and held it in the 10km or so down (there was a few stacks on the descent apparently) to the finish...
what awesome fun... |
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| C • Well done 9 |
| Cycling (Road) warm up/down 45:00 [2]17 km (2:39 / km) | |
| shoes: SH-R130S |
| time trial warm up/down... |
| Cycling (Road) race (Tour of Bright Stage 2) 24:30 [5]16 km (1:32 / km) +150m 1:28 / km | |
| ahr:164 max:185 shoes: SH-R130S |
| Time Trial, from Bright up to the end of the road past Wandiligong and back. Pretty nasty lumpy course with about 150m of climb in it... i was still feeling pretty stuffed from hammering up tawonga and i had the hotham climb in the back of my mind so i didnt give it everything, but close to it. of course i dont own a TT bike or gay bars so i was always behind the 8 ball but kept it respectable, lost 1.30 to the best guys in c grade, and 3 to the a grade riders. this race was f*cken horrible, just ride your guts out till it hurts then ride some more... |