Sunday Dec 31 |
 | Foot Running long 3:30:00 [3]30 km (7:00 / km) +1465m 5:38 / km | |
| ahr:131 max:164 shoes: Nike Zoom Elite 2 |
| Ran from Thredbo straight up Crackenback, met Jo, hoggster & acejase then cruised along snowpoles to Charlotte Pass and ran along Main Range track via Mt Townsend and up to Kosciuzco. Then rolled on back to the chairlift. Awesome run, big thunderstorm in the area too which made it pretty exciting, especially when a lightning strike started a bushfire... |
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| C • google earth? 2 |
Saturday Dec 30 |
| Foot Running warm up/down 1:13:00 [3] | |
| shoes: Asics 1110 |
| Warm up (16mins) on walking trails around Thredbo, recovery between efforst (3mins) and warm down (53mins) running back to Thredbo from South Rams Head (ran with jo, acejase, hoggster and stace home from Dead Sauce Gap). |
| Foot Running tempo 40:00 [4]7 km (5:43 / km) +530m 4:09 / km | |
| ahr:169 max:175 shoes: Asics 1110 |
| 2 x 20mins tempo efforts, first from Thredbo up to Dead Horse Gap, and the second running up to South Rams Head. The 2nd effort was pretty steep so wasnt going super quick, it was tough but. |
Friday Dec 29 |
| Foot Running warm up/down 48:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Warm up (19mins), recovery between ints (8mins) and warm down (21mins). |
| Foot Running intervals 16:00 [5]4.95 km (3:14 / km) +20m 3:10 / km | |
| shoes: Nike Zoom Elite 2 |
| 8 x 2mins @ 5000m race pace around loop in Southwell Park/Yowani Golf Course. Ave hr (max): 158 (169), 166 (175), 170 (177), 173 (178), 173 (181), 175 (181), 176 (180) and 176 (181). |
Thursday Dec 28 |
| Foot Running (Recovery) 41:00 [2] | |
| ahr:126 max:144 shoes: Nike Structure something |
| Easy run around trails on North Lyneham and O'Connor Ridges. |
Wednesday Dec 27 |
| Foot Running long 2:20:00 [3]28 km (5:00 / km) +420m 4:39 / km | |
| ahr:136 max:168 shoes: Asics 1110 |
| Aerobic run with bwisbey from home around Ainslie and tough military man xc course in Duntroon & Mt Pleasant and back home. Getting pretty warm, not too bad though. Got home in time to see the start of the cricket. Cant believe Hussey got out so cheaply.
Max EPOC 50ml/kg
Efficiency 11.6 |
Tuesday Dec 26 |
| Foot Running warm up/down 57:00 [3]10 km (5:42 / km) +130m 5:21 / km | |
| shoes: Nike Zoom Elite 2 |
| Warm up (34 mins), recovery between ints (8 mins) and warm down (15 mins). |
| Foot Running intervals 4:00 [5]1.55 km (2:35 / km) +6m 2:32 / km | |
| shoes: Nike Zoom Elite 2 |
| 8 x 30 seconds @ full speed with 1 min jog recovery on grass at Southwell Park. Pretty strong wind which made it tough. |
Monday Dec 25 |
| Note | |
| (rest day) |
| Cruised down to Hughes on the singlespeed (30 mins). |