Sunday Jan 14 |
 | Foot Running warm up/down 1:21:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Warm up for Crackenback Challenge then jog back down via Tomato Sauce Gap. Well, the first bit wasnt a jog trying to keep up with AnnaQ... Once she'd strung out the group and then gotten out of sight the pace eased significantly. |
| Foot Running race (Crackafat Challenge) 20:59 [5]2.2 km (9:32 / km) +660m 3:49 / km | |
| ahr:170 max:179 shoes: Nike Zoom Elite 2 |
| Tought race from Thredbo to the top of Mt Crackenback. Couldnt hang on to Osmond but had a good battle with Stuart Doyle all the way up. Yo-yo style. I didnt push flat out in the middle as i was scared i would fall over and not be able to get up, but i hammered it at the end to take 2nd place. The lungs were burning after that! The bushfire smoke and 1960m altitude didnt help i guess. |
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| C • Nice result 2 |
Saturday Jan 13 |
| Foot Running long 1:46:00 [3] | |
| ahr:130 max:158 shoes: Asics 1110 |
| Cruisy run with Kez (we both felt pretty hordinary) up Majura and back. I finished with a tempo effort... |
| Foot Running tempo 20:00 [4] | |
| ahr:156 max:167 shoes: Asics 1110 |
| Tempo effort at the end of the long run, it was a struggle! Hadnt felt good all run and had to do this as it was starting to really get warm. Mostly a flat course, had some little rich kid tell me to get off the golf course as its private property. unfortunately i was too tired to think of a witty and inflammatory reply.
inflammable means flammable!? boy what a country! |
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| C • Golf 2 |
Friday Jan 12 |
| Strength & Conditioning (Weights) 30:00 [3] | |
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| At ACTAS Gime. Split squat jumps are a killer. |
| Foot Running 45:00 [3] | |
| shoes: Asics 1110 |
| Was only supposed to be a 30min cruise around O'Connor RIdge but when i got home a neighbour was outsise as she'd caught some punks smashing up our fence and trying to break into the garage, so i spent some time running around trying to find them. |
Thursday Jan 11 |
| Foot Running warm up/down 44:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| 18mins warm up, recovery between ints (incl 2.5mins between sets) and 13mins warm down. |
| Foot Running intervals 20:00 [4] | |
| shoes: Nike Zoom Elite 2 |
| 2 sets of 10 x 1min with 30secs jog recovery (and 2.5 mins extra between sets) with bwisbey around loop in Southwell Park. Not feeling super. Glad to have done the session early as its going to be 38 degrees today... |
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| C • bike path 2 |
| Foot Running (Recovery) 38:00 [2] | |
| shoes: Asics 1110 |
| Easy run with BJ on trails on O'Connor & Bruce Ridges. Feeling pretty tired. |
Wednesday Jan 10 |
| Foot Running long 1:33:00 [3]16.5 km (5:38 / km) +400m 5:02 / km | |
| ahr:129 max:168 shoes: Asics 1110 |
| Steady run with Simon on trails through Bruce Ridge singletracks and up over Black Mountain etc. Nice cool morning, only 15 degrees. Hamstrings a bit tight from the usual lack of stretching after yesterdays ints but otherwsie felt ok. This time i had 2 crumpets before running, sweet as.
Max EPOC 60ml/kg
VO2 Max 43ml/kg/min |
Tuesday Jan 9 |
| Foot Running warm up/down 53:00 [3]8.2 km (6:28 / km) +100m 6:06 / km | |
| shoes: Nike Zoom Elite 2 |
| Running from home up to the AIS track, recovery between ints and run home. |
| Foot Running intervals 14:59 [5]4.8 km (3:07 / km) | |
| shoes: Nike Zoom Elite 2 |
| 6 x 800m @ 5000m pace with 2mins jog recovery on AIS track, with bwisbey & as johansson off at a 10sec head start. Feeling ok but seem to be running better than i have before. Times (ave hr/max hr): 2.33 (150/167), 2.31 (162/174), 2.30 (164/175), 2.29 (164/176), 2.28 (167/177) and 2.28 (168/179).
Max EPOC 95ml/kg
VO2 Max 50ml/kg/min |
Monday Jan 8 |
| Foot Running (Recovery) 35:00 [3] | |
| shoes: Asics 1110 |
| Usual cruise around North Lyneham & O'Connor Ridges, finishing up at the gym. |
| Strength & Conditioning (Weights) 45:00 [3] | |
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| At the ACTAS Gime. Doing some squats with the bar in front, killer on the wrists! |
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| C • front squats 2 |