Sunday Jun 24 |
 | Foot Running long 2:05:00 [3] | |
| ahr:133 max:166 shoes: Nike Structure Triax |
| Cruisy long run on trails from home. First 40mins with jo on n. lyneham, o'connor & bruce ridges, then up black mtn and mt painter in memory of m. crane. real nice day... |
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| C • ah happy days 1 |
Saturday Jun 23 |
| Foot Running warm up/down 30:00 [3] | |
| shoes: Mizuno Wave Elixir |
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| Foot Running tempo 17:41 [4]5 km (3:32 / km) +15m 3:29 / km | |
| ahr:168 max:173 shoes: Mizuno Wave Elixir |
| First 5km of the runners shop fun run. planned to run this at 3.40 pace but went a bit quick in the beginning. |
| Foot Running tempo 17:09 [4]5 km (3:26 / km) +15m 3:23 / km | |
| ahr:176 max:178 shoes: Mizuno Wave Elixir |
| 2nd 5km of the 10km race. Planned to race this but was slower than i hoped. my right hamstring was real tight, otherwise felt good but.
Max EPOC 279ml/kg
VO2 Max 48ml/kg/min
Max Training Effect 4.9 |
Friday Jun 22 |
| Foot Running (recovery) 34:00 [2] | |
| ahr:125 max:140 (rest day) shoes: Nike Structure Triax |
| Easy run around N. Lyneham and O'Connor Ridges. Pretty chilly day today, i dont think it got over 10 degrees. nice and sunny but. |
Thursday Jun 21 |
| Foot Running warm up/down 46:00 [3]8 km (5:45 / km) +80m 5:29 / km | |
| shoes: Mizuno Wave Elixir |
| warm up, recovery between ints and warm down. |
| Foot Running tempo 24:00 [4]6.6 km (3:38 / km) +20m 3:35 / km | |
| shoes: Mizuno Wave Elixir |
| 2 x 12mins efforts around Southwell Park and Yowani Golf Course with chalks and jess the triathlete. nice morning again, but feeling pretty tired and my right hamstring was definitely slowing me down. Ave (max) hr: 157 (167) and 167 (172).
Max EPOC 151ml/kg
Max Training Effect 3.6 |
Wednesday Jun 20 |
| Foot Running long 1:31:00 [3] | |
| ahr:143 max:171 shoes: Nike Structure Triax |
| Steady run with jules through bruce ridge, over black mtn etc. feeling ok, right hamstring still a problem but. only had a berocca before running so started getting heavy legs towards the end, but had no dizziness (which i get if i eat). real nice morning. |
| Foot Running warm up/down 10:00 [2]1.8 km (5:33 / km) | |
| shoes: New Balance 790 |
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| Orienteering (Night) 37:00 [3]*** 7.5 km (4:56 / km) +170m 4:26 / km | |
| ahr:148 max:162 shoes: New Balance 790 |
| Cockatoos training at Farrer Ridge. Just cruising, legs feeling a bit stiff from the morning. Made a couple of little mistakes.
Max EPOC 118ml/kg
Max Training Effect 3.3 |
Tuesday Jun 19 |
| Foot Running warm up/down 53:00 [3]10.5 km (5:03 / km) | |
| ahr:127 shoes: Nike Zoom Elite 2 |
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| Foot Running intervals 24:30 [4]6.6 km (3:43 / km) | |
| ahr:169 max:175 shoes: Nike Zoom Elite 2 |
| 10 x 2mins with 30secs recovery around a loop at ANU (on grass, dirt and bitumen) with martin gs. in the rain...
Max EPOC 186ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 4.0 |
Monday Jun 18 |
| Foot Running (Recovery) 33:00 [2] | |
| ahr:124 max:145 |
| Easy run around N. Lyneham Ridge in the morning. Feeling ok, hamstrings are still pretty tight but i've been stretching a bit more so theyre on the mend. |
| Strength & Conditioning (Weights) 1:00:00 [2] | |
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| At ACTAS gime. whatever, i do what i want. |