Sunday Apr 6 |
 | Foot Running warm up/down 20:00 [2] | |
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| Orienteering race 1:27:00 [3]***** | |
| ahr:156 max:168 shoes: VJ Integrator |
| Göteborgsdubbeln long distance at Jennylund. Shitting down snow (cant really say pissing down when whats falling is solid) and cold as. Cruised around, didnt really run hard at all just tried to orienteer well. It was bloody tough, a real physically tough area and some tricky orienteeing, especially with the 1:15000 map. And the cold didnt help! Finished in 5th, almost 7mins behind Mattis Karlsson, which was a bit of a surprise given how slow it felt, and the 2nd GMOKare which was good as it was a 10mila test... |
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| C • Nice work 6 |
Saturday Apr 5 |
| Foot Running warm up/down 30:00 [1] | |
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| 20mins warm up and 10mins warm down, both with PatMac. Cold as! |
| Orienteering race 34:50 [4]***** 5.9 km (5:54 / km) | |
| ahr:169 max:178 shoes: VJ Integrator |
| Göteborgsdubbeln middle distance race at Kåsjön/Åstebo (close to Sävedalens clubhouse). Cold and pretty wet, especially the marshes. Still a tiny bit of snow around too. Ran pretty well, didnt push too hard as i reckon i need to take it a bit easy after the trip over here, but the orienteering was good. It was a pretty easy course but. Finished in 4th, 1.5mins behind Mattias Karlsson so i was pretty happy. Classic tough Göteborg terrain, tussocky marshes that you just cant keep a rhythm through. |
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| C • Coolt 2 |
Friday Apr 4 |
| Foot Running (Recovery) 30:00 [2] | |
| ahr:114 max:136 shoes: Nike Pegasus |
| cruisy run with ap around Krokslätt and Safjället. Cold and wet... but felt ok. |
Thursday Apr 3 |
| Note | |
| (rest day) |
| spent the day travelling to Göteborg, 30 hours between Sydney and Göteborg airports - not too bad really... got to watch juno, i am legend and national treasure 2 (gay). |
Wednesday Apr 2 |
| Foot Running (Recovery) 40:00 [3] | |
| shoes: Nike Pegasus |
| easy cruise around trails in the royal national park with my brother on his mtb. just to loosen the legs before flying to götet, again. |
Tuesday Apr 1 |
| Foot Running warm up/down 45:00 [3] | |
| shoes: Nike Zoom Elite 4 |
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| Foot Running intervals 8:15 [4]2.4 km (3:26 / km) | |
| shoes: Nike Zoom Elite 4 |
| 3 x 800m efforts on the AIS track with bwisbey and chalks. only did every second one, so had pretty long recovery (800m easy running). having a few easy days after racing and before travelling to sweden... the legs were feeling ok, tight hamstrings as usual but. |
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| C • Every 2nd one??? 6 |
Monday Mar 31 |
| Strength & Conditioning (Weights) 1:00:00 [2] | |
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| pretty easy session at the actas geim. including run there and back.
handed in my thesis tis morn. and got an ANU keyring for my efforts over the past 3.5 years.
also got my first speeding fine in the mail, goddamn 69 in a 60 zone on Hindmarsh, the biggest, straightest, safest f*cken road in Canberra. It was a genuine haccident, damn. at least i know the police have a camera there because its a dangerous spot, just like they're always outside schools and on small residential streets. why doesnt our government pay them enough to do real police work? $2 billion they make a year from speeding fines, which takes up so much of their time they can't stop dumbarse junkies breaking into houses in north lyneham. |
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| C • finaly 9 |