Sunday Jun 3 |
 | Cycling (MTB) 1:30:00 [3] | |
| shoes: SH-M120B |
| Ride at Stromlo, warmed up on a lap and felt crap so rolled around 2 laps of the race and went to Tilleys. |
Saturday Jun 2 |
| Foot Running warm up/down 43:00 [3]8.5 km (5:04 / km) | |
| shoes: Mizuno Wave Elixir |
| warm up running to ANU, and warm down running home after. |
| Orienteering intervals 17:00 [4]*** 3.65 km (4:39 / km) | |
| shoes: Mizuno Wave Elixir |
| Ran ACT Sprint champs course at ANU doing intervals - 8 x 30seconds with 1min jog recovery. Finished ints with a few controls to go so jogged around the rest of the course. Good session, good course on an awesome area...
Max EPOC 69ml/kg
Max Training Effect 2.7 |
Friday Jun 1 |
| Foot Running long 1:07:00 [3] | |
| ahr:140 max:168 shoes: New Balance 790 |
| warm, up, running between tech exercises (incl. up majura) and steady run back to uni after. |
| Orienteering 37:00 [4]*** | |
| shoes: New Balance 790 |
| 2 x control picking exercises on Majura. Furst was 17mins and the 2nd 20mins. Running steady but not fast. |
Thursday May 31 |
| Foot Running (Troy Run) 21:00 [2] | |
| ahr:125 max:140 |
| Easy morning run around N. Lyneham Ridge. Cold as, frost even. |
| Foot Running warm up/down 54:00 [3]9.3 km (5:48 / km) +105m 5:30 / km | |
| shoes: Nike Zoom Elite 2 |
| 26mins warm up, recovery between ints and 19mins warm down. |
| Foot Running intervals 16:00 [4]4.1 km (3:54 / km) +100m 3:29 / km | |
| shoes: Nike Zoom Elite 2 |
| 4 x 4mins with the last 2mins uphill, and 3mins jog recovery. Running on trails on Ainslie/Majura. Had a bit of pain in my stomach, otherwise going ok.
Ave hr (max): 160 (168), 165 (171), 165 (172) and 166 (175).
Max EPOC 83ml/kg
Max Training Effect 3.0 |
Wednesday May 30 |
| Foot Running long 1:31:00 [3]18.1 km (5:02 / km) +360m 4:34 / km | |
| ahr:144 max:162 shoes: Asics 1110 |
| Steady run to ANU then around Black Mtn with hogggster and back to NICTA. Feeling ok, legs a bit heavy from the gym and hamstrings tight as usual. Cracker day but.
Max EPOC 90ml/kg
Max Training Effect 3.0 |
Tuesday May 29 |
| Foot Running warm up/down 45:00 [3] | |
| shoes: Mizuno Wave Elixir |
| 20mins warm up, recovery between the ints (which wasnt easy), and 15mins warm down. |
| Foot Running intervals 15:00 [5] | |
| ahr:165 max:178 shoes: Mizuno Wave Elixir |
| 2 sets of 15 x 30secs with 15secs jog recovery, with 3mins jogging between the sets. Running around loop in Southwell Park and Yowani Golf Course. Real tough session. |
| Strength & Conditioning 1:00:00 [2] | |
| |
| At the ACTAS 24hour Gime. With Kendal pumping beside me. |
Monday May 28 |
| Foot Running (Recovery) 30:00 [2] | |
| ahr:126 max:138 shoes: Asics 1110 |
| Easy run from uni up to Mt Ainslie and around a bit on tracks. Feeling pretty tired and was happy to finish ;) might have to get stuck into some milo cereal. |
| Insertion and Removal of Feet in Shoes (portage) 23 [3] | |
| |
| actually this exercise was carrying my shoes to where i put them on. |
| |
| C • wearing of shoes 7 |