Sunday Nov 26 |
 | Cycling (MTB) 1:34:00 [3] | |
| shoes: SH-M120B |
| Warm up and riding from Kambah Pool up to Lake Tuggeranong and then to Red Hill after TripleTri. It was hot and i hit the wall riding along Mt Waniassa. I had 2 gels without water and i was so thirsty that even the gels quenched my thirst! Went to Beess & Co after for a long espresso, not super but nice and cool in the shade... |
| Cycling (MTB) race (Triple Tri) 1:43:30 [4] | |
| ahr:156 max:177 shoes: SH-M120B |
| Steady ride from Lake B-G thru Cork Oaks, up Dairy Farmers, around thru Greenhills, over Coppins & up thru Bluetts and to the top of Stromlo, then down and along Coolomon Ridge (with some hot steep climbs) to Mt Arawang and down to Kambah Pool. I didnt ride flat out but pretty steady, had a decent time considering how heavy my legs felt going over the Museum and Black Mtn Peninsulars just minutes from the start... It was hot out in the sun, especially up through Bluetts. What a killer. |
Saturday Nov 25 |
| Orienteering 1:05:00 [2]***** | |
| |
| Taping control sites for JWOC middle final with BillJ (waiting for him to start logging his training on attackpoint). |
| Foot Running long 40:00 [3] | |
| shoes: Nike Zoom Elite |
| Steady running after taping sites in the terrain and some trails to make the run into a long one. Real hot and dry, not super enjoyable. Wasnt the same without my goat kicking partner crazydave. |
Friday Nov 24 |
| Orienteering 1:00:00 [3]***** | |
| shoes: VJ Sarva |
| Easy running around JWOC middle final area checking a few controls sites, plus recover between ints and warm down in the hot sun. |
| Orienteering intervals 20:00 [4]***** | |
| shoes: VJ Sarva |
| 5 x 4mins ints with 2 mins jog recovery around a course. Felt a bit slow, it was hot and dry and there were goats and cows everywhere. |
Thursday Nov 23 |
| Foot Running long 1:25:00 [3] | |
| ahr:140 max:161 shoes: Nike Zoom Elite 2 |
| Steady run from home over to Majura and home. Feeling ok but got a throbbing tooth ache... |
Wednesday Nov 22 |
| Foot Running warm up/down 54:00 [3]9.5 km (5:41 / km) | |
| shoes: Nike Zoom Elite 2 |
| Warm up, recovery between ints and warm down. Ran from home, running mostly on Yowani Golf Course. Already roasting at 7am! |
| |
| C • your EPOC is low, probably cos... 16 |
| Foot Running intervals 16:00 [4]4.5 km (3:33 / km) | |
| shoes: Nike Zoom Elite 2 |
| 8 x 2mins with 1min jog recovery with Wisbey around Southwell Park & the golf course. Ave hr (max): 155 (160), 156 (160), 160 (167), 162 (172), 162 (172), 164 (176), 169 (177), 170 (179). Took a while to get going, wasnt feeling too great at first but came good in the 2nd half. Had a powerbar and espresso this morning, didnt get as dizzy as with the gel...
max EPOC 120 ml/kg |
| |
| C • loop at Southwell Park 1 |
Tuesday Nov 21 |
| Cycling (Road) (Tour de Gus) 2:15:00 [3]70 km (1:56 / km) +790m 1:50 / km | |
| ahr:127 max:171 shoes: SH-R130S |
| Rolled around Cotter-Uriarra with Prosseri, TommyQ, Nath & SketchyCow. Not feeling great so had to fake mechanical problems to get off the front. Cinnamon toast at Gus' was a bit thin today, espresso was top notch as usual but. |
Monday Nov 20 |
| Foot Running (Recovery) 33:00 [3] | |
| ahr:125 max:144 shoes: Nike Structure something |
| Easy run around O'Connor Ridge. Feeling ok but definitely tired. Finished up at the gime. |
| Strength & Conditioning (Weights) 45:00 [2] | |
| |
| Usual weights at ACTAS. Still havent scanned that paper about squat training for Hammer... |