Sunday Jan 13 |
 | Foot Running (Recovery) 32:00 [3] | |
| ahr:132 max:150 shoes: Nike Zoom Elite 4 |
| easy run over to majura. pretty hot, and feeling tired, glad i did my long run yesterday (although i guess i wouldnt be as tired if i only did 30mins yesterday)... |
Saturday Jan 12 |
| Foot Running long 2:02:00 [3] | |
| ahr:141 shoes: Nike Perseus |
| cruisy run from home, met up with robw at abc building and ran over mt majura and mt ainslie, we both wished we had brought some cash when we came back past ainslie shops... warm morning and pretty glad to finish. the pace wasnt real hot but we were still working hard, especially up the hills. |
Friday Jan 11 |
| Cycling (Road) (tour de marx) 1:30:00 [3]45 km (2:00 / km) | |
| ahr:118 max:171 shoes: SH-R130S |
| new ride up the roger federal highway and onto the old highway to the top of the hill where we turned around and rolled back into deli karl marx for espresso. mmm. bike is ticking like a grandfather clock, canna work out what it is... |
| |
| C • loose crank 6 |
| Strength & Conditioning (Weights) 45:00 [3] | |
| |
| at the ACTAS guy-m. mostly core again but this time more leg stuff, squats, dumbell squat jumps etc. |
Thursday Jan 10 |
| Foot Running warm up/down 35:00 [3] | |
| shoes: Mizuno Wave Elixir |
| |
| Foot Running hills 20:00 [4] | |
| shoes: Mizuno Wave Elixir |
| 5 x 2min hills on Bruce Ridge, ~5% incline, with jog down recovery. pretty warm and the legs didnt really want to move too quickly. |
| |
| C • 5% incline 2 |
Wednesday Jan 9 |
| Cycling (Road) (tour de gus) 2:25:00 [3]74 km (1:58 / km) | |
| shoes: SH-R130S |
| not the usual ride, met at commonwealth ave bridge and rode around cotter - uriarra, in that direction. big group of 7 tis morn, finished up at yarralumla bakong for hordinary coffee and awesome dutch donuts. i think they had apple stuff inside. |
| Cycling (Road) 1:50:00 [3]55 km (2:00 / km) | |
| ahr:122 max:172 shoes: SH-R130S |
| rode out to stromlo with handsome pete, raced crit and struggled home. real tough crit, windy, i was tired... pulled out with 2 laps to go, couldnt be stuffed, there was a breakaway which i wasnt in and they were going to stay away... 24mins, 16km, ave hr 157, max hr 172. good fun but. |
Tuesday Jan 8 |
| Foot Running warm up/down 40:00 [3] | |
| ahr:128 shoes: Mizuno Wave Elixir |
| |
| Foot Running intervals 20:30 [4] | |
| ahr:158 max:174 shoes: Mizuno Wave Elixir |
| 14 x 1min efforts with 30sec jog recovery around Southwell Park with bwisbey. Feeling ok, hamstrings pretty tight as usual. lots of women on the golf course tis morn, including a very vocal one who i think was telling me and ben how fast we were running. that or "get off my golf course".
Max EPOC 113ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 3.3 |
| Strength & Conditioning 30:00 [3] | |
| |
| mostly core stuff, a few squats just to try and ease back into it. i've been pretty slack with the gym lately... |
Monday Jan 7 |
| Foot Running (Recovery) 35:00 [3] | |
| ahr:120 max:145 shoes: Nike Perseus |
| easy cruise with jo up on north lyneham ridge. running with the frwd gps and mapping the fence around the ridge. |