Sunday Feb 18 |
 | Foot Running long 1:41:00 [3]18 km (5:37 / km) | |
| ahr:129 max:161 shoes: Nike Structure something |
| Cruisy long run from Congo to Bingi Bingi Point, running on tracks, beaches and rocky headlands. Mostly with robw, hoggster, acejase and ricko (and a few others for the first half hour or so). Great run, feeling a bit ordinary but the pace was easy and the scenery awesome... |
Saturday Feb 17 |
| Foot Running warm up/down 54:00 [3] | |
| shoes: Nike Structure something |
| Cruising along the beach north from the democratic republic of Congo, recovery between ints then chasing cowie and a pod of dolphins back to Congo. |
| Foot Running intervals 8:50 [4] | |
| shoes: Nike Structure something |
| 8 x ~66sec intervals with approx. equal recovery (69secs). We split into 2 groups of 3: Group 1 runs out along beach (near Moruya Heads) for 30 seconds then turns to run back (into headwind!), then Group 2 does the same... and so on. Prett tough session which only got tougher. |
Friday Feb 16 |
| Cycling (Road) 4:15:00 [3]125 km (2:02 / km) +1300m 1:56 / km | |
| ahr:122 max:164 shoes: SH-R130S |
| Rolled around the tour de pete, had some french toast and an espresso at deli marco then went around cotter-uriarra (in that order) with robw. Nice day to be out riding instead of sitting at my commo. rob and i were both impressive. |
Thursday Feb 15 |
| Foot Running 1:01:00 [3] | |
| ahr:137 max:162 shoes: Asics 1110 |
| Steady run on trails on N. Lyneham, O'Connor and Bruce Ridges. Feeling ok, slowly getting better. Still struggling though - either asthma has taken a turn for the worse or i'm still fighting the illness i had before mtb nationals... |
Wednesday Feb 14 |
| Foot Running 47:00 [3] | |
| ahr:132 max:153 shoes: Nike Structure something |
| Steady run on trails on O'Connor & Bruce Ridges. Apparently my HRV data shows i got pretty knocked around being sick before MTB nationals and the races in NZ. i got some accumulated fatigue so i'm taking it pretty easy this week. hopefully i'll be back training next week... |
Tuesday Feb 13 |
| Cycling (Road) (Tour de Gus) 2:18:00 [3]68 km (2:02 / km) +800m 1:55 / km | |
| ahr:123 max:165 shoes: SH-R130S |
| Usual roll around cook-coppins-uriarra-cotter-gus' cafe... this time 2 long blacks and a raisin toast. kez was soft and skipped the coffee, robw was impressive coming only for the coffee. prong was also impressive.
Max EPOC 42ml/kg
VO2 Max 42ml/kg/min |
| |
| C • Europe 5 |
Monday Feb 12 |
| Foot Running (Recovery) 55:00 [3] | |
| ahr:125 max:147 shoes: Nike Structure something |
| Easy run with Jo on mtb trails through Bruce Ridge. Feeling much better, nice and cool too. Ankle is ok, just a bit stiff. |