Sunday Jan 27 |
 | Foot Running long (Cockatoos Run) 1:50:00 [3] | |
| ahr:129 max:173 shoes: Nike Perseus |
| usual run over mt ainslie and majura. had a pain in the guts the whole time so it wasnt real fun. |
Saturday Jan 26 |
| Foot Running 56:00 [3] | |
| shoes: Nike Zoom Elite 4 |
| 30mins steady running before, between and after tempo efforts with bwisbey, mostly on cyclepaths chasing his inlaws who were in a hot air balloon. |
| Foot Running tempo 24:00 [4] | |
| ahr:160 max:171 shoes: Nike Zoom Elite 4 |
| 2 x 12min tempo efforts on cyclepaths with 3min jog recovery. not going super quick but running steady. special porridge at tilleys after was a treat. |
Friday Jan 25 |
| Strength & Conditioning (Weights) 1:00:00 [3] | |
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| At actas. Incl run there and back (10mins). Pumped lateralus out of the black bose boxes. |
Thursday Jan 24 |
| Foot Running warm up/down 40:00 [3] | |
| ahr:127 shoes: Nike Zoom Elite 4 |
| |
| Foot Running intervals (Fartlek) 24:00 [5] | |
| ahr:161 max:177 shoes: Nike Zoom Elite 4 |
| 2 x 12mins fartlek around Southwell Park with Wisbey, swapping the lead every 2mins (leader sets the pace). had a 2min recovery in the middle. real tough session, much less recovery (and faster) than our usual ints sessions. berocca and hespresso hit the spot again. |
| Cycling (MTB) 2:05:00 [3] | |
| ahr:117 max:150 shoes: SH-M120B |
| out to stromlo for a lap with warlders, handsome pete, d-quayle & dapre. then home via yarralumla for beers and a pizza... |
Wednesday Jan 23 |
| Cycling (Road) 2:20:00 [3]60 km (2:20 / km) | |
| ahr:110 shoes: SH-R130S |
| rolling around, out to stromlo and back etc... saw a snake on snakerabbitsnake path, which is the bike path from the crappy wooden bridge near scrivener dam along under the parkway to the ukraine (the weston sewage works that stinks like kiev). its crawling with writhing snakes out there, and where the ground isnt snake its rabbit, or apples if you're near the apple tree. but even the apples are snakes. |
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| C • Apples and snakes 3 |
| Cycling (Road) race (Crite) 24:00 [4]17.4 km (1:23 / km) | |
| ahr:162 max:179 shoes: SH-R130S |
| not a good result but had a few cracks today and was spent by the end... touched handsome petes wheel on the last lap, scary. |
Tuesday Jan 22 |
| Foot Running warm up/down 55:00 [3] | |
| shoes: Nike Zoom Elite 4 |
| |
| Foot Running intervals (Monagetti) 20:00 [4] | |
| ahr:161 max:177 shoes: Nike Zoom Elite 4 |
| with wisbey on dirt tracks in belcompton. theres competing versions of this session, we did 2 x 90secs, 4 x 60secs, 4 x 30secs and 4 x 15secs all with equal recovery. pretty tough, we kept the recovery fairly steady. |
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| C • Steady recovery 5 |
| Strength & Conditioning (Weights) 50:00 [3] | |
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| at ACTAS, incl run there and back. |
Monday Jan 21 |
| Foot Running (Recovery) 32:00 [3] | |
| ahr:125 max:145 shoes: Nike Perseus |
| easy cruise around north lyneham. hactually feeling good today, maybe i'm starting to climb out of the big deep valley between cycling and running... |