Sunday Jan 20 |
 | Foot Running long 1:58:00 [3] | |
| ahr:133 max:173 shoes: Mizuno Wave Elixir |
| Cockatoos long run over Mt Majura and Mt Ainslie. A few stops in there to wait for people otherwise running steady. upped the pace a bit at the end with hoggster, he reckons flat whites are better and i reckon short blacks are better, we thought a race to the cars would settle the dispute. |
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| C • Are short blacks better 4 |
Saturday Jan 19 |
| Foot Running (Recovery) 36:00 [2] | |
| ahr:118 max:139 shoes: Nike Perseus |
| easy run with jo around north lyneham with the gps again. in the rain this time. |
Friday Jan 18 |
| Cycling (Road) (tour de roger) 1:50:00 [3]55 km (2:00 / km) | |
| ahr:115 max:164 shoes: SH-R130S |
| nearly 2 hours of rogering on the roger federer highway. bit windy tis morn, but still a nice ride, i like trucks (beautiful machines) so i didnt complain as much as hoggster. hespresso and cinnamon toast at deli karl marx was a ripper too. |
| Strength & Conditioning 45:00 [3] | |
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| At actas. Usual session. Mostly doing core stuff still. |
Thursday Jan 17 |
| Foot Running warm up/down 45:00 [3] | |
| shoes: Nike Zoom Elite 4 |
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| C • Foot's this all aboot? 2 |
| Foot Running intervals 30:00 [4] | |
| shoes: Nike Zoom Elite 4 |
| stood around for half an hour while matt_parton smacked me, hard. by "stood around" i mean we ran a 10min tempo effort on singletracks on Bruce Ridge, 2 mins jog recovery then 5 x 90sec hills with jog down recovery. and by "smacked me, hard" i mean smacked me hard. tough session, need a few more of these before waitangle. |
Wednesday Jan 16 |
| Foot Running 1:16:00 [3] | |
| ahr:128 max:168 shoes: Nike Perseus |
| Morning cruise up black mountain with kez. Found another new track on bruce ridge... Quite warm for such an early run. Felt pretty stuffed. |
| Cycling (Road) warm up/down 1:50:00 [3]47 km (2:20 / km) | |
| shoes: SH-R130S |
| rolled out to stromlo and back with handsome pete for the crit. |
| Cycling (Road) race (Crit) 28:30 [4]22.8 km (1:15 / km) | |
| ahr:161 max:177 shoes: SH-R130S |
| road crit on the circuit at stromlo. real tough this week, high pace and windy so working hard the whole way. therewas a few breakaway attempts which kept it interesting, then at about 15mins a small group got away and then i jumped across. but about 30seconds after i joined them they pulled the pin and let the bunch get back on. the whole race people were getting dropped (including our sprint finish man dapre) and the field was slowly dwindling. when the 2 laps to go bell went we were a big bunch and me and pete kept near the front and had a go down the final straight, pete got 7th and i scraped into the top 10. first points for us, good considering how bad we are at sprinting... |
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| C • fotes 4 |
Tuesday Jan 15 |
| Foot Running warm up/down 36:00 [3] | |
| shoes: Nike Zoom Elite 4 |
| 19mins w/u and 17mins w/d... |
| Foot Running intervals 23:00 [4] | |
| ahr:155 max:178 shoes: Nike Zoom Elite 4 |
| 8 x 2mins solid efforts with 1min jog recovery with bwisbey on o'connor ridge. legs were feeling a bit stiff but otherwise it was all good. fairly hilly course which made it tough.
i think i've sorted my pre morning training breakfast, berocca and (followed by!) espresso. i've never got the dizziness on that combo. |
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| C • breakfast 2 |
| Strength & Conditioning 45 [3] | |
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| The usual at actas. Full program this time but, should have beach pecs soon. |
Monday Jan 14 |
| Foot Running (Recovery) 39:00 [3] | |
| ahr:107 max:137 shoes: Nike Perseus |
| easy run with jo around north lyneham and up on the ridge, doing more mapping with my frwd unit for the summer series map... |