Sunday Dec 24 |
 | Cycling (MTB) 2:00:00 [2]34 km (3:32 / km) +445m 3:19 / km | |
| shoes: SH-M120B |
| Easy ride with my old man along Lady Carrington Drive, up to waterfall and home via Heathcote and Engadine. Wet. |
Saturday Dec 23 |
| Foot Running long 2:03:00 [3]22 km (5:35 / km) +370m 5:09 / km | |
| shoes: Asics 1110 |
| Cruisy run with andyhill from spit bridge to manly (queenscliff) for a pepsi then back. Pretty warm and humid along middle harbour but cool and windy out at manly. |
| |
| C • pepsi sux 2 |
Friday Dec 22 |
| Foot Running warm up/down 45:00 [3] | |
| shoes: Asics 1110 |
| Warm up, recovery between ints and warm down. |
| Foot Running intervals 16:00 [4] | |
| shoes: Asics 1110 |
| 4 x 4mins @ ~10km (slightly slower) race pace with 1 min jog recovery, running on grass xc track at stromlo with bwisbey and chalks. Feeling ok, bit dizzy as usual for the first couple but felt good for the last 2. Ave hr (max): 155 (166), 164 (172), 166 (174) and 172 (179). Pretty rough track still! |
| |
| C • cool 2 |
Thursday Dec 21 |
| Note | |
| (rest day) |
| i'm gonna need it... the next 2 weeks will be hard training. Rode to Mt Taylor & back to watch MTB crit (hill climb) - 100 minutes on the singlespeed. Coke at the corc bbq helped me get home. |
| |
| C • i hear you 2 |
Wednesday Dec 20 |
| Foot Running long 1:31:00 [3]18 km (5:03 / km) +370m 4:35 / km | |
| ahr:127 max:154 shoes: Asics 1110 |
| Easy run with bwisbey on trails through Ridges and Black Mtn in the cold summer morning. I welcome global warming if it means we keep getting these cold snaps in the summer - its making it a lot easier to train ;) Feeling pretty comfortable for most of the run, had the usual dizziness at the start but that passed. Always a tough call whether to eat before these runs or not... I had half a powerbar this time.
Max EPOC 35ml/kg
Efficiency 11.3
Max ventilation 111 L/min |
| |
| C • Far out 15 |
| Strength & Conditioning (Weights) 45:00 [3] | |
| |
| At the ACTAS Gime. Gonna be sore from this session - split squat jumps and walking lunges with barbell. i can feel it in my glutes already, i'm struggling to tie my shoes! |
Tuesday Dec 19 |
| Foot Running warm up/down 50:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Easy run to AIS track, some run throughs etc, recovery between ints and easy jog home. |
| Foot Running 16:03 [4]5 km (3:13 / km) | |
| shoes: Nike Zoom Elite 2 |
| 5 x 1km @ 5000m race pace with 2min jog recovery on AIS track. Times (ave hr/max hr): 3.16 (157/168), 3.15 (163/174), 3.12 (167/175), 3.13 (169/177) and 3.07 (170/181). The legs were feeling a bit heavy after the mtb race on saturday but the times were close to what i was aiming for (wanted 3.12/km). |
Monday Dec 18 |
| Foot Running (Recovery) 46:00 [3] | |
| ahr:130 max:157 shoes: Asics 1110 |
| Easy run around Bruce & O'Connor Ridge finishing up at the gym. Quite warm. Glad not to be doing anything much harder. |
| Strength & Conditioning 45:00 [2] | |
| |
| In the air-conditioned ACTAS gym. Started a new program today, with some squats holding the bar in front. they're gonna be hard with bigger weights... |