Sunday Mar 25 |
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| Event: NSW State League #2 (badge)
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 | Orienteering race 1:11:00 [3]13.9 km (5:06 / km) +450m 4:24 / km | |
| ahr:151 max:168 shoes: Silva K120 |
| Another training race, which i wanted to run pretty steady, but a BIG mistake on the 2nd control threw my motivation down the drain. seems like everyone missed the control, theres something dodgy about it and i just couldnt find the f*cken thing, the gps track shows i went pretty close! a few misses on some other controls too, which werent helped by the course planner not breaking the lines - which were obscuring some pretty important details. i think the 151 hr ave indicates my level of enthusiasm. pretty enjoyable area though. |
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| C • Bingo! 6 |
Saturday Mar 24 |
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| Event: NSW Sprint Champs (NSW SL1)
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| Orienteering race 12:46 [4]***** 3.2 km (3:59 / km) +53m 3:41 / km | |
| ahr:168 max:175 shoes: Nike Waffle XC |
| This was more of a training race for me but still i tried to run well... it went ok, just one small mistake and lost a few seconds not seeing a tunnel on the map so ran around a building instead. was 45 seconds behind jules, most of which was running speed. but theres more there for me so i think things are slowly coming back together, although i'm still way off where i was when things started going wrong in the end of 2004... this was a good map and good course, worth the trip down from canberra.
Max EPOC 85ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 3.0 |
Friday Mar 23 |
| Foot Running warm up/down 51:00 [3] | |
| ahr:132 shoes: Asics 1110 |
| 20mins warm up, recovery between ints and 25mins warm down. ran at lunchtime and it was pretty warm today... |
| Foot Running intervals 6:00 [4] | |
| shoes: Asics 1110 |
| 6 x 1min with 1min jog recovery. hr ave: 127, 154, 158, 163, 164 and 159. Stupid polar watch was stuck on 124 for the whole first interval so the ave is completely wrong. check out the ave hr for the recoveries: 152, 156, 163, 163, 164, 158 - all greater than or equal to the preceding effort. |
Thursday Mar 22 |
| Cycling (MTB) 2:23:00 [3]47 km (3:03 / km) +605m 2:52 / km | |
| ahr:117 max:153 shoes: SH-M120B |
| Cruise out to Stromlo for a lap then home (in the dark) with warlders & cowie. Rode one of the newer trails on the western side, awesome.
Max EPOC 28ml/kg
VO2 Max 39ml/kg/min
Max Training Effect 2.0 |
Wednesday Mar 21 |
| Foot Running 1:04:00 [3]11.7 km (5:28 / km) +160m 5:07 / km | |
| shoes: Nike Structure something |
| Steady warm up (30mins) then cruisy run around Mt Taylor (34mins) after the orienteering to make up 90 mins. |
| Orienteering tempo 26:00 [4]5.7 km (4:34 / km) +160m 4:00 / km | |
| shoes: Nike Structure something |
| Tempo effort around the summer series course at Mt Taylor. Feeling ok, orienteering ok so was pretty happy with the session.
Max EPOC 128ml/kg
VO2 Max 46ml/kg/min
Max Training Effect 3.4 |
Tuesday Mar 20 |
| Foot Running 1:00:00 [3] | |
| ahr:124 max:139 shoes: Nike Zoom Elite 2 |
| Cruisy run with bwisbey around Dicko, Watson, North Lyneham etc. Feeling a bit tired and sore but ok. |
Monday Mar 19 |
| Note | |
| (rest day) |
| Resting. well not really, i was working on the car all day. damn french part shat itself, couldnt handle the pressure of the german parts around it. |
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| C • Fixing car 2 |