Sunday Sep 23 |
 | Cycling (Road) 1:30:00 [3]42 km (2:09 / km) +700m 1:59 / km | |
| ahr:126 shoes: SH-R130S |
| another awesome ride from kangaroo valley, this time up barrengarry mountain - a solid 25minute climb in rainforest. then rode towards robertson but turned back before i got there to get stuck into some more special porridge for breakfast. the descent was awesome, nice smooth hotmix, a dozen or so hairpins and no cars to slow me down... |
Saturday Sep 22 |
| Cycling (Road) 2:18:00 [3]62 km (2:14 / km) +1200m 2:02 / km | |
| ahr:128 max:159 shoes: SH-R130S |
| awesome ride from kangaroo valley up cambewarra mtn, down to berry (got cold on the descent so had a quick coffee there to warm up), along the princes hwy into a strong southerly and back up over cambewarra pass into kangaroo valley. then cooked up some special porridge for brekky. sweet. |
| Foot Running 45:00 [2] | |
| shoes: Nike Perseus |
| easy run (plus some walking) with JLA, em and warlders up browns mountain from cambewarra pass. a lot of bushbashing, there was hardly a track, and we found out why... what a crappy trig. some nice views over nowra and the south pacific on the way though... saw 2 snakes. |
Friday Sep 21 |
| Cycling (Road) (Tour de Pete) 1:53:00 [3]57 km (1:59 / km) | |
| ahr:116 max:165 shoes: SH-R130S |
| big group tis morn, started off with 9 of us, dwindled down to 6 at deli karl marx. french toast and espresso was awesome. real nice morning to be out riding, it was a bit chilly but not too bad. legs felt great after the rest yesterday, its been a while since i've felt like i've recovered well in a rest day.
check this article on coffee and sunburn |
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| C • coffee is so good! 9 |
Thursday Sep 20 |
| Note | |
| (rest day) |
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Wednesday Sep 19 |
| Cycling (Road) (Tour de Gus) 2:31:00 [3]73 km (2:04 / km) | |
| ahr:124 shoes: SH-R130S |
| usual ride with kez, jules, handsome pete and prosseri. liggo even joined us for the roll into gus' from the cotter. cinnamon toast went down a treat. coppins crossing is the coldest place in the world. |
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| C • Media superstar 6 |
| Foot Running warm up/down 46:00 [3] | |
| shoes: Mizuno Wave Elixir |
| warm up and warm down plus recovery between ints. |
| Orienteering intervals (Cockatoos Training) 19:00 [3]**** | |
| shoes: Mizuno Wave Elixir |
| 5 short intervals 2.5-5mins at ANU. Fair group tonight, so it was good fun. I felt scheisse to start with, dizzy and weak, and my calves are still real sore from the fun run. started running better towards the end. |
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| C • ! 5 |
Tuesday Sep 18 |
| Cycling (Road) (Hour of Power) 2:03:00 [4]72 km (1:42 / km) | |
| ahr:134 max:169 shoes: SH-R130S |
| cruised (pumped) down to phillip and did the hour of power with the bunch, then rolled back home after for coffee and porridge. my machine is stuffed, it took about a minute to squeeze out a gladstone and i thought the coffee would taste terrible. but no, it was one of the best.
the ride was tough, in a speed line cruising at over 50kmh, i didnt take all my turns in the 2nd half... i'm gonna go back for another crack. hopefully i'll be in shape before mick r and rob m get home... |
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| C • devo 6 |
| Foot Running (Recovery) 51:00 [3] | |
| ahr:124 max:144 shoes: Nike Perseus |
| easy run around singletracks on bruce ridge with bj. calves are stuffed but felt ok otherwise. |
Monday Sep 17 |
| Strength & Conditioning 45:00 [2] | |
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| pretty easy session at the ACTAS gaim. a lot of stretching, especially my reynolds calves.
weighed myself for the first time in a while, 4.5kgs lighter than when i left to go to woc. and i was trying hard to lose weight before woc, nothing works better than getting sick and not training... and eating chocolate coated liquorice. |