Sunday Dec 3 |
 | Note | |
| (rest day) |
| |
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) | |
| |
| 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... |
Thursday Nov 30 |
| Foot Running warm up/down 59:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Warm up (30mins), jogging between ints (12mins) and warm down (17mins). |
| Foot Running intervals 8:00 [5]2.3 km (3:29 / km) | |
| shoes: Nike Zoom Elite 2 |
| 4 x 2mins @ 3000m pace with 3mins jog recovery around a short loop on firetrail & singletrack on Bruce Ridge. hr ave (max): 164 (173), 169 (177), 170 (178) and 169 (174). |
Wednesday Nov 29 |
| Cycling (Road) 1:58:00 [3] | |
| shoes: SH-R130S |
| Rode out to Stromlo with SketchyCow then rolled on up the hill to check out the view and back down to the new crit circuit to watch Warlders and Rickerby-Split try to smash B-grade. It was habsolutely freezing, riding home i couldnt even hold my bike steady i was shivering so much. wtf is going on? global f*cking warming?
I'm not going to write in my ave hr or i'll be told i cant count this session. |
| |
| C • Crit 2 |
Tuesday Nov 28 |
| Foot Running warm up/down 20:00 [3] | |
| ahr:124 max:140 shoes: Nike Zoom Elite 2 |
| Easy run from home up to the AIS track through O'Connor & Bruce Ridges. Already hot at 6.30am... |
| |
| C • Bushfires 2 |
| Foot Running intervals 15:24 [5]4.8 km (3:12 / km) | |
| shoes: Nike Zoom Elite 2 |
| 6 x 800m @ 5000m pace with 1.30 jog recovery with bwisbey on a 10sec head start. Times (ave hr/max hr): 2.36 (151/167), 2.35 (164/173), 2.34 (166/175), 2.33 (169/178), 2.33 (171/180) and 2.33 (173/182). Feeling ok in the middle but the last 2 were tough, didnt catch bwisbey on the last one.
Max EPOC 109 ml/kg
Max O2 consumption 50 ml/kg/min
Max ventilation 177 l/min
Max energy consumption 19 kcal/min |
| Foot Running warm up/down 26:00 [3] | |
| ahr:134 max:148 shoes: Nike Zoom Elite 2 |
| Warm down running home plus recovery between ints. |
| |
| C • data 2 |
| Cycling (MTB) 1:13:00 [2] | |
| ahr:113 max:145 shoes: SH-M120B |
| Very easy ride around a lap of the new MTB trunk trail at Stromlo. Slippery! Very snakey but they all avoided my eyes. The legs felt a lot better after this. |
Monday Nov 27 |
| Foot Running (Recovery) 50:00 [3] | |
| ahr:128 max:159 shoes: Nike Zoom Elite 2 |
| Easy run on trails on O'Connor Ridge & in Southwell Park. Finished off with some 100m strides and then to the gime. |
| Strength & Conditioning (Weights) 45:00 [3] | |
| |
| At the ACTAS Gime. Had some free Powerade but it was a bit weak. |