Sunday Jun 17 |
 | Foot Running long 1:50:00 [3] | |
| ahr:133 max:154 shoes: Asics 1110 |
| Pretty easy run with martin grotle soukup and bwisbey around north lyneham ridge then around mt ainslie. awesome morning to be out running, finished off with a vegie pigs eye from brumbys watching the end of jukola. |
Saturday Jun 16 |
| Foot Running warm up/down 43:00 [2] | |
| shoes: Mizuno Wave Elixir |
| 27mins warm up and 16mins warm down. |
| Foot Running intervals 15:15 [4]4 km (3:49 / km) +10m 3:46 / km | |
| ahr:162 max:179 shoes: Mizuno Wave Elixir |
| 10 x ~300m with ~100m recovery on the "track" and Dickson. Running the efforts in about 61secs and recovery in about 30secs. Had a strong headwind for the efforts and a climb for the recovery. |
| Foot Running 32:00 [2] | |
| shoes: Asics 1110 |
| Easy foot cruise with warlders the foot orienteer around mt painter and cook/macquarie. cold and windy. highlight (besides foot running with warlders) was stopping for a piss and a family came walking along with their dog and their dog came and took a golden shower. not sure what goes on in their household. |
Friday Jun 15 |
| Cycling (Road) 1:35:00 [2]46 km (2:04 / km) | |
| ahr:111 max:142 shoes: SH-R130S |
| Easy ride around the lake plus up Stromlo. Cold and wet, not real fun...
Max EPOC 29ml/kg
Max Training Effect 2.0 |
Thursday Jun 14 |
| Foot Running warm up/down 44:00 [3]8.5 km (5:11 / km) | |
| shoes: Mizuno Wave Elixir |
| |
| Foot Running tempo 16:00 [4]4.9 km (3:16 / km) | |
| shoes: Mizuno Wave Elixir |
| 2 x 8mins efforts on the treadmill at ACTAS at 3.15/km, with 2mins jog recovery at 5.10/km. Too cold outside (8 degrees!)... plus i could pump out lateralus on the gym stereo. |
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| |
| At ACTAS... |
Wednesday Jun 13 |
| Foot Running long 46:00 [3] | |
| ahr:129 max:156 shoes: New Balance 790 |
| Steady run to cockatoos night training at Black Mtn, plus a short warm down. |
| Orienteering 42:00 [3]**** | |
| ahr:151 max:168 shoes: New Balance 790 |
| Steady run around a course on Black Mtn set by lazydave. I enjoyed this one again, just trying to get the orienteering right and nt worrying too much about the speed. 1 small mistake gong down to a boulder on a steep hilside with a few small watercourses, tricky at the best of times so i wasnt too worried.
Felt like i had food poisoning in the morning so skipped the gym and thought i would have to skip this session as well, but the ginger tablets came through in the end. |
| |
| C • In the end? 2 |
Tuesday Jun 12 |
| Foot Running (Recovery) 23:00 [2] | |
| shoes: Asics 1110 |
| Cruise around North Lyneham Ridge to get the legs loosened up for intervals tisarvy. |
| Foot Running warm up/down 48:00 [3]8.5 km (5:39 / km) | |
| shoes: Mizuno Wave Elixir |
| warm up and warm down, to/from Dickson Ovals. |
| Foot Running intervals 24:00 [4]6.1 km (3:56 / km) | |
| ahr:167 max:178 shoes: Mizuno Wave Elixir |
| 16 x 1min with 30secs jog recovery on grass and cyclepaths around Dickson Ovals with bwisbey. Not feeling great but running ok.
Max EPOC 153ml/kg
VO2 Max 47
Max Training Effect 3.7 |
Monday Jun 11 |
| Note | |
| (rest day) |
| Planned rest day so enjoyed not training. i spent a couple of hours in the morning putting out control stands for the jwoc middle final with BillJ. i saw something i never thought i would see - running water at dubbo. |