Sunday Sep 9 |
 | Orienteering (evedon ridge) 1:00:00 [3] 7 km (8:34 / km) | |
| shoes: Jallas FLX? |
| was actually out for about 1.5 hours but was puttin out tapes and making up the control descriptions for dads long course as i went. so was a pretty easy run. good to get out on the map and hills. really nice out there at the moment heaps of cow shit though |
Saturday Sep 8 |
| Running long (around bunbury) 1:30:00 [3] 17 km (5:18 / km) | |
| shoes: Asics Kayano |
| early in the morning with dad and the runners club guys. pretty happy with the pace. knee was a little sore |
Friday Sep 7 |
| Riding road (around bunbury) 1:00:00 [2] 24 km (2:30 / km) | |
| shoes: Shimano moutain bike shoes |
| easy ride with cody in the morning was abit cool to start with. first time on the road bike for ages, was pretty happy with the ride even though it was a bit slow |
Thursday Sep 6 |
| Running race (runners club) 45:44 [4] 10 km (4:34 / km) vdot: 44.4 | |
| shoes: Asics Kayano |
| tried to keep up a good pace coz i havent ran a 10km course for ages and wanted to see how i would go. didnt get to warm up so could have been faster if i had. knee a little sore by the end, didnt tape it |
| Running race (runners club) 45:44 [4] 10 km (4:34 / km) vdot: 44.4 | |
| shoes: Asics Kayano |
| tried to keep up a good pace coz i havent ran a 10km course for ages and wanted to see how i would go. didnt get to warm up so could have been faster if i had. knee a little sore by the end, didnt tape it |
Wednesday Sep 5 |
| Gym intervals (rpm) 1:00:00 [4] | |
| shoes: Shimano moutain bike shoes |
| the instructor had to be replaced at the last moment so we got a lady in who hadnt done rpm before. still a pretty good class considering maybe didnt go as hard as i usually do but i didnt really feel like it anyway. |
Tuesday Sep 4 |
| Running hills (kings park run) 36:56 [4] 8 km (4:37 / km) | |
| shoes: Asics Kayano |
| felt better today but still pretty tired and such so thought that i was going to have aslow run therefore pushed it abit harder. ended up doing a fast run
19'00
17'56
knee ok L calf abit weird near end will wear skins tonight |
Monday Sep 3 |
| Note | |
| |
| felt like crap today. the cold has really set in and i have been blowing my nose all day..... hopefully i will be feelin better tomoro |