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. |