Sunday Mar 16 |
 | Foot Running warm up/down 32:00 [3] | |
| shoes: New Balance 790 |
| about 27mins warm up and 5mins warm down. |
| Orienteering 1:00:00 [3]8.5 km (7:04 / km) +350m 5:51 / km | |
| ahr:149 max:168 shoes: New Balance 790 |
| Steady sort of run around a course at Buckenderra. 30 controls in 8.5km, decent course on a good area. its a pity the map is so bad. Better get used to it - we couldnt use a lot of the dubbo map as the Tarr Destroyer mapped it and it wasnt up to scratch for jwoc. i'm guessing oansw will have us using those bits next weekend to "get their $ worth". |
| |
| C • Live in hope! 3 |
Saturday Mar 15 |
| Foot Running warm up/down 30:00 [3] | |
| shoes: Nike Zoom Elite 4 |
| warm up, down and recovery between ints. |
| Orienteering tempo 30:00 [4]**** | |
| shoes: Nike Zoom Elite 4 |
| 4 x short (1.5-1.8km) courses at ANU with a flock of cockatoo gangsters, a stinger and a nugget. running solid but not hard, trying to keep the orienteering smooth. |
| |
| C • Nugget 2 |
| Foot Running (Recovery) 27:00 [2] | |
| ahr:123 max:136 shoes: Nike Perseus |
| dizzy jog around north lyneham ridge. needed some "alpha" wheat beer to stop the spins. |
Friday Mar 14 |
| Foot Running warm up/down 32:00 [3] | |
| shoes: Nike Zoom Elite 4 |
| 18mins warm up, 2mins jog between the sets of fartlek and 12mins warm down. |
| Foot Running intervals 24:00 [5]6.7 km (3:35 / km) | |
| shoes: Nike Zoom Elite 4 |
| 2 x 12mins fartlek, with wisbey and chalker, alternating the lead every 2mins. real tough session! i went second and thought i'd do a john howard and hand things over to the next guy (chalks) in a f*cked up state (ie running hard for my whole 2mins), but he kept it up for his 2mins so we ran minutes 2-6 at 3.15min/km pace. and there wasnt much recovery afterwards until the rest in the middle. no surprise that chalks popped halfway through the 2nd set ;) |
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| |
| at ACTAS. |
Thursday Mar 13 |
| Foot Running 1:01:00 [3] | |
| ahr:125 max:175 shoes: Nike Zoom Elite 4 |
| jogged up to the AIS track then paced lachy dow around his 3km time trial (except for the last lap), so about a 9min tempo effort, plus a long warm down. |
Wednesday Mar 12 |
| Foot Running long 1:32:00 [3] | |
| ahr:141 max:171 shoes: Nike Pegasus |
| cruisy run on singletracks on bruce ridge, ran 8 x 1min efforts with 1min jog recovery in the middle. feeling reall tired still, almost sick but not quite... |
Tuesday Mar 11 |
| Foot Running (Recovery) 48:00 [3] | |
| ahr:130 max:145 shoes: Nike Perseus |
| easy cruise around o'connor and bruce ridges. feeling tired still, had a short intervals session planned but gonna include that in the long run tomorrow morning instead, just need a bit more time to recover after the races on the weekend. |
Monday Mar 10 |
| Cycling (Road) 1:45:00 [3]48 km (2:11 / km) | |
| ahr:122 shoes: SH-R130S |
| easy cruise with bevan all the way around the lake (ie dairy farmers and scrivener) via mt pleasant and red hill. feeling much better after. |