Sunday Sep 30 |
 | Orienteering race (ACT Long Championships) 1:37:00 [4]15.5 km (6:15 / km) +550m 5:19 / km | |
| ahr:165 max:176 shoes: VJ Panther |
| ran ok, made a couple of 1min mistakes, but really struggled in the 2nd half. was 1min down on jules at halfway but lost another 4 in the 2nd half... got some bad blisters too. wasnt a great day. good course and area but. |
| Foot Running warm up/down 20:00 [2] | |
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Saturday Sep 29 |
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| Event: Oceania Champs Carnival
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| Cycling (MTB) 3:00:00 [3] | |
| shoes: SH-M120B |
| cruised out to stromlo and rode around for a bit with handsome pete and reubster. finished up at dobinsons for sour dough roll with jam, baked custard tart and espresso. sweet. |
Friday Sep 28 |
| Cycling (Road) (Tour de Pete) 1:45:00 [3]56 km (1:52 / km) | |
| ahr:127 shoes: SH-R130S |
| big bunch tis morn. and a big french toast and couple of espressi at deli karl marx after. feeling real tired today, struggled around with heavy legs... gonna need to take it easy for a bit before trying to race on the weekend.
handsome pete forewent a second coffee in favour of fixing a puncture.
bj - heres a sextet of little creatures
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| C • Aaaaahhhh 10 |
| Strength & Conditioning (Weights) 1:00:00 [3] | |
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| at ACTAS. incl running there and back. |
Thursday Sep 27 |
| Foot Running warm up/down 37:00 [3] | |
| shoes: Mizuno Wave Elixir |
| warm up recovery between ints and warm down. |
| Foot Running intervals 15:00 [4] | |
| shoes: Mizuno Wave Elixir |
| 5 x 3mins efforts with 1min jog recovery, with bwisbey on grass and paths around Dicko ovals. Feeling ok but not real quick, hamstrings are really tight now... |
| Foot Running warm up/down 45:00 [3] | |
| shoes: Nike Perseus |
| jog up to bruce ridge, recoveries (mostly standing still!) between ints and jog home... |
| Orienteering intervals 11:30 [3] | |
| shoes: Nike Perseus |
| 8 x short ints (45secs - 2.5mins) on a 1:2500 map on bruce ridge. ran a star relay type thing, teamed up with the hoggster. good fun. i made the map with gps tracks, prob needs a bit more work ;) |
Wednesday Sep 26 |
| Cycling (Road) (Tour de Gus) 2:30:00 [3]73 km (2:03 / km) | |
| ahr:123 max:162 shoes: SH-R130S |
| usual coppins-uriarra-cotter-gus' cafe with kez and prosseri. chilly morning but real nice and sunny. feeling a bit heavy in the legs but went pretty well up the climbs. got smashed by kez and prosseri in the cafe sprint but. |
| Foot Running 51:00 [3] | |
| shoes: Nike Perseus |
| easy run putting out tapes for cockatoos training on bruce ridge. ran afew mins with jo, then a few more with kez, bj, jules and fel. legs feeling pretty heavy and hamstrings real tight after riding tis morn. |
Tuesday Sep 25 |
| Foot Running long 2:03:00 [3] | |
| ahr:127 max:155 shoes: Asics 1110 |
| Easy run with BJ over Ainslie and around tracks on Majura etc. Feeling crap - some clown at nicta organised something for school kids today, and provided them with some big trays of awesome looking fresh fruit (strawberries, grapes, honeydew and rock melon, pineapple, kiwi fruit...). of course kids dont eat fruit so i got stuck into a heap of it right before i ran... my guts were killing me the whole run. other than that it was a nice day to be out running. |
Monday Sep 24 |
| Strength & Conditioning 1:00:00 [3] | |
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| At ACTAS... getting back into it... |