Saturday Apr 21 |
 | Running 38:00 [3] 7.9 km (4:49 / km) +140m 4:25 / km | |
| ahr:139 max:162 shoes: Brooks Cascadia |
| Was lazy all morning so by the time I got around to training it was dark so missed my ride... went for an easy run instead. |
Friday Apr 20 |
| Note | |
| (rest day) |
| Unplanned rest day... too busy and stressed |
Thursday Apr 19 |
| Running warm up/down 23:00 [1] 3 km (7:40 / km) | |
| ahr:123 max:137 shoes: Brooks T4 Racer |
| Very short warm up and cool down for intervals. |
| Running intervals (Howrah) 12:00 [5] 4 km (3:00 / km) | |
| ahr:165 max:179 slept:8.5 shoes: Brooks T4 Racer |
| 4 x 1km intervals along Howrah bike track in the dark. Last time doing it along the part I have in the past... figured out a better distance where it's 1km exactly (been doing 50m less in the past). Rushed session so times were a bit eratic. 3:07, 2:54, 3:08, 2:58. |
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| C • Howrah Intervals 3 |
Wednesday Apr 18 |
| Running long 1:26:00 [3] 18.63 km (4:37 / km) +300m 4:16 / km | |
| ahr:147 max:164 slept:6.5 shoes: Brooks Cascadia |
| Mixture of road, track and beach running. Started at shoreline and went along howrah beaches, through rosny, around the hill at rose bay, down to lindisfarne, back along the shoreline. Felt pretty good... a few aches and pains, and my ankle was a bit sore for periods (twisted it a bit at the end of the race on sunday). |
Tuesday Apr 17 |
| Running 36:00 [2] 6.39 km (5:38 / km) | |
| ahr:140 max:155 shoes: Brooks Cascadia |
| Easy run over to single hill for hill intervals, recoveries and run back home again. Could feel the lactic on the run home. |
| Running hills (Single Hill) 8:00 [5] 1.33 km (6:01 / km) +200m 3:26 / km | |
| ahr:161 max:176 slept:7.0 shoes: Brooks Cascadia |
| 4 x 2 min hill intervals on Single Hill. 3 minutes recovery jog back down inbetween. Deep burn. |
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| C • Where's Single Hill Pooky Bear... 7 |
Monday Apr 16 |
| Running (Recovery) 36:00 [2] 7.54 km (4:46 / km) +110m 4:27 / km | |
| ahr:139 max:159 shoes: Brooks Cascadia |
| Was greeted home with the first cold dark winter run. Wasn't feeling too bad after the week away. Motivated to get some good training done. |
Sunday Apr 15 |
| Orienteering (Ngaralta Badge) 1:16:40 [4] *** 15.4 km (4:59 / km) +400m 4:24 / km | |
| ahr:175 max:191 spiked:22/29c shoes: VJ Falcons |
| Had a big stack on the way to the first and took a few controls to really settle down. Small mistakes on 2 and 3... and was really annoyed about having to take a piss leaving 5 cause it woulda been way too painful (and heavy) to finish on a full bladder. Nearly missed 6 then had a good patch up until catching jymbo and ev at 9 and having matt crane fly past there too. Think I got a bit too excited then and nearly hit 12 before 11 cause I wasn't thinking enough. Orienteered pretty well from there on with Jymbo and Ev always about. Then when Jymbo pulled away a bit going to the spectator I started to feel it. Dropped off the back of them at 22 when I was taking a gel, and when Ev started pushing I was struggling to catch up. Talk about being ganged up on by Nuggets. A couple of small errors in control circles allowed me to keep close from the remaining couple of controls. Hopefully can work on keeping my legs at the end of courses. Happy to get a good race in after the week was starting to look pretty disappointing. |
| Orienteering warm up/down 10:00 [1] | |
| shoes: VJ Falcons |
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