Sunday Jan 6 |
 | Foot Running long 1:28:00 [3] | |
| ahr:133 max:171 |
| cockies run up Ainslie and Majura. going pretty steady up the hills, and getting quite warm too... good brekky at Edgaris Voveris. |
Saturday Jan 5 |
| Orienteering warm up/down 1:10:00 [2] | |
| shoes: New Balance 790 |
| putting out controls for nat junior squad training at belanglo. |
| Orienteering 31:00 [3]**** | |
| shoes: New Balance 790 |
| ran a middle distance course at national junior squad camp. feeling pretty tired and didnt push real hard, made a couple of small mistakes too. good fun but. |
Friday Jan 4 |
| Cycling (Road) (tour de pete) 1:50:00 [3]56 km (1:58 / km) | |
| ahr:115 max:146 shoes: SH-R130S |
| usual ride with kez, sebba and hogggster. everything except the bottlo's was closed in dicko so we went to gus'. what a shame, we had to drink good coffee and eat delicious raisin toast. Quite a chilly morning which was great. |
| |
| C • Glasses 2 |
| Foot Running warm up/down 41:00 [3] | |
| shoes: New Balance 790 |
| |
| Orienteering intervals 21:00 [4]*** 4.7 km (4:28 / km) | |
| shoes: New Balance 790 |
| 2 x ~10min efforts at "further out the back" at belanglo. the second effort was racing head to head with the juniors - with the keely boys right up there. cracker training session. ave hr (max): 153 (162) and 159 (171). |
Thursday Jan 3 |
| Foot Running warm up/down 50:00 [3] | |
| shoes: Mizuno Wave Elixir |
| warm up, recovery between ints and warm down. |
| Foot Running intervals 17:30 [4] | |
| max:177 shoes: Mizuno Wave Elixir |
| 8 x ~2min efforts with kez around a loop on singletrack in Bruce Ridge, with about 1.30 jog recovery. turned into a tough session... Times were 2.15, 2.09 2.14, 2.10, 2.15, 2.08, 2.13, 2.07. |
Wednesday Jan 2 |
| Note | |
| (rest day) |
| |
Tuesday Jan 1 |
| Cycling (MTB) 2:00:00 [3] | |
| shoes: SH-M120B |
| cruisy ride with robw and froggy at majura. we were all pretty stuffed so the pace was nice and easy. feeling a bit unco on the mtb at the mo. |
Monday Dec 31 |
| Foot Running warm up/down 20:00 [3] | |
| shoes: VJ Integrator |
| |
| Orienteering race (Xmas 5 Days) 41:50 [4]**** 6 km (6:58 / km) +240m 5:49 / km | |
| ahr:156 max:171 shoes: VJ Integrator |
| Day 5 at the Sugarloaf. Felt tired, and wasnt feeling real motivated. Struggled around and made a big mistake at the 6th control - over a steep spur and down the other side into some rock, i couldnt make any sense of the map and lost a couple of minutes. Pretty messy in the end too, still cant really read the map too well, but it wasnt much of a problem except on a couple of controls. |