Sunday Jul 1 |
 | Note | |
| (rest day) |
| walking around sydney doing tourist stuff. and drinking coffee. |
Saturday Jun 30 |
| Foot Running warm up/down 47:00 [3] | |
| shoes: New Balance 790 |
| 27mins warm up, 5mins recovery between efforts and 15 mins warm down on trails at Sparrow Hill with JLA. |
| Orienteering 40:00 [3] | |
| shoes: New Balance 790 |
| 2 x 20mins courses at Sparrow. Got the orienteering ok, wasnt moving super fast but. Good training and a nice day so it was good fun. HR ave (max) were: 160 (167) and 156 (167). |
Friday Jun 29 |
| Foot Running (Aerobic) 1:02:00 [3] | |
| ahr:126 max:151 shoes: Nike Structure Triax |
| Cruise around trails on the Ridges. Feeling fairly good. HR seems pretty low, thought i was running harder than that. |
| Strength & Conditioning 1:00:00 [2] | |
| |
| At ACTAS guy-mmm. |
Thursday Jun 28 |
| Foot Running warm up/down 43:00 [3]6.5 km (6:37 / km) | |
| shoes: Mizuno Wave Elixir |
| |
| Foot Running tempo 20:13 [4]6 km (3:22 / km) +30m 3:17 / km | |
| shoes: Mizuno Wave Elixir |
| 3 x 2km efforts with 2.5mins jog recovery with bwisbey on cyclepaths next to Lake Ginninderra. times (ave hr/max hr): out 6.47 (161/168), back 6.39 (167/171), out 6.47 (168/173). out was more uphill...
Max EPOC 134ml/kg
Max Training Effect 3.5 |
Wednesday Jun 27 |
| Foot Running long 1:36:00 [3] | |
| shoes: Nike Structure Triax |
| Cruisy run with bwisbey on trails around Bruce Ridge, Black Mtn & Aranda Hill. Legs pretty stiff and sore, i was glad to finish and get into some illy and a plate of pancakes. |
| Foot Running warm up/down 14:00 [2] | |
| shoes: New Balance 790 |
| |
| Orienteering (Night) 27:00 [3]4.5 km (6:00 / km) | |
| ahr:129 max:147 shoes: New Balance 790 |
| Cruise around course at Maura West planned by JLA. raining but not too cold... pretty tricky orienteering really, and real slippery so i took it pretty slow. |
Tuesday Jun 26 |
| Foot Running warm up/down 47:00 [3]9.4 km (5:00 / km) | |
| shoes: Mizuno Wave Elixir |
| |
| Foot Running intervals 19:24 [4]6 km (3:14 / km) +40m 3:08 / km | |
| shoes: Mizuno Wave Elixir |
| 6 x 1km efforts with 2mins recovery on the treadmill at ACTAS. 1-3 with 0%, 4-5 with 2% and 6 with 0% gradient. just cruising the first 3 and building up for the last ones. times (ave hr/max hr): 3.19 (137/166), 3.14 (162/169), 3.19 (155/171), 3.14 (163/177), 3.18 (171/180) and 3.09 (166/179). |
Monday Jun 25 |
| Foot Running (Recovery) 49:00 [2] | |
| ahr:121 max:135 shoes: Nike Zoom Elite 2 |
| Real easy run from uni up around trails on Ainslie/Majura. Feeling pretty ordinary, tired and heavy legs. i hope things come good by tomorrow, got a tough week planned! |
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| |
| at actas |