Friday Feb 29 |
 | riding 42:00 [3] | |
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| Morning on the boulevard, nothing fancy. |
| orienteering 13:50 [4] | |
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| Sprint O around Melbourne uni before the intervals. Nice and intense in the buildings. |
| running intervals 20:00 [5] | |
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| Intervals on the aths track
4x 800m with 3min rec (2:55, 3:00, 3:03, 2:59) was aiming for 3:00- 3:05
4x 400m with 1min rec (1:26, 1:24, 1:24, 1:22) aiming for 1:25-1:30
3x 200m with 1min rec (38, 39, 38) aiming for 35-40
Could try to go a bit faster next time. |
| running warm up/down 34:00 [2] | |
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| Warm up, recovery between intervals, warm down |
Thursday Feb 28 |
| running 36:00 [2] | |
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| easy run with map |
Wednesday Feb 27 |
| strength and cond 20:00 [1] | |
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| orienteering 40:00 [4] | |
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| Street O, Hawthorn |
| riding 40:00 [3] | |
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| To and from street o |
Tuesday Feb 26 |
| running tempo 16:21 [5]4 km (4:05 / km) | |
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| 4k around the track at Melb uni while Jas did intervals. Was aiming to do 16mins then run it again in 20mins but was having trouble pushing, feeling quite weak. |
| running warm up/down 20:00 [3] | |
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| warm up and down incl run thrus and drills. buggered after. |
Monday Feb 25 |
| running 40:00 [2] | |
| ahr:134 max:159 |
| Monday night run with melbourne crew. Managed to run a recovery pace and keep up by cutting the corners. Legs a bit sore from the orienteering. |
Sunday Feb 24 |
| orienteering race 36:49 [5] | |
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| Bendigo Hagaby race on Diamond hill. Decent run, navigation was mostly pretty smooth only a couple of hesitations coming into a few controlls. Pushed really hard and was concentrating well. Racing with the guys for the first few then alone for a few controlls then Jas and I finished the first loop together and had all but the middle of the second loop the same. Managed to stay infront and not loose it but we pushed each other!
5.9k course |
| orienteering 1:02:00 [3] | |
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| Mostly downhill course on Mt Alexander. Very technical, had some trouble from running too fast out of contact at first then managed to navigate like I should in rock, but still went astray on a few legs though got the controlls ok. Need to pay more attantion to contours and height. |
| riding 55:00 [3] | |
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| Scenic recovery ride along the boulevard with Reubs in the evening. |
Saturday Feb 23 |
| orienteering race 16:51 [5] | |
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| Bendigo sprint race, all good, fast & accurate except for a fence which I didnt think you could get through so went round which was slower. Alsoran off fast at the start and had to cross the creek rather than running across the bridge. |
Friday Feb 22 |
| swimming 30:00 [3] | |
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| Recovery swim at Kew pool. Continuous but faster 300 in the middle. |
| running 33:00 [3] | |
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| Ran to work to pick up the bike |
| strength and cond 25:00 [3] | |
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Thursday Feb 21 |
| running warm up/down 30:00 [3] | |
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| Warm up/down for hill intervals. 10 mins warmup and 20 mins down. It was nice running through the sugar cane fields in the sun... |
| running 16:00 [4] | |
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| Intervals
4x200 flat to warm up
5x 90sec hills with 60sec rec
Feel pretty good! |
Wednesday Feb 20 |
| running long 1:37:00 [3] | |
| ahr:151 max:170 |
| Long run in the hills out of Ballina, easyish, feeling a bit lousy from the humidity but much better than yeaterday. Harder on the hills.. |
Tuesday Feb 19 |
| running tempo 20:00 [3] | |
| ahr:176 max:181 |
| 20mins hard, HR was high enough but felt terribly slow and weak, not sure why, maybee the humidity? Luckily I had Reuben pacing me. |
| running warm up/down 22:00 [3] | |
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| HR was still really high warming down though I was practically walking. |
Saturday Feb 16 |
| running 30:00 [3] | |
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| around ballina after days work and flight |
Friday Feb 15 |
| riding 1:10:00 [3] | |
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| Ride along boulevard inc 5x2min usually 2min rec. 22mins hard around 1k loop of road, pedalling really strong.
Feeling tired after |
Thursday Feb 14 |
| orienteering 32:00 [3] | |
| (sick) |
| Kangaroo Gully, pretty short course because of cold, but aimed to navigate perfectly; in control and consciously having a routine. Succesful! |
| riding 40:00 [3] | |
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| Out to map and back with Indre. |
| riding 35:00 [3] | |
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| Train station- home along the river |
Wednesday Feb 13 |
| orienteering 29:00 [3] | |
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| Kooyoora short course |
| orienteering 53:00 [4] | |
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| Kooyoora orienteering intervals x5. Sus, Jas, Morten, Indre and I each set a 5 controll 'interval'. We set off at 20sec intervals. I had some really good fast technical focussed orienteering.. and some dodgy bits but overall very useful. |
| running warm up/down 10:00 [2] | |
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| Note | |
| (sick) |
| Head feels terrible. Just a cold though i guess. |
Tuesday Feb 12 |
| riding 35:00 [3] | |
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| Kew to Spencer st station, along the river which was longer but nicer. Riding hard but missed the train any way. |
| orienteering 35:00 [3] | |
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| Golden Gully in Bendigo. Warm up 15mins on 1:7500 spur gully.
20mins 1:5000 control picking which Susanne set for me in super mining stuff, 20 controlls. The early ones came up a bit too fast but got better at thinking ahead=better controll flow. |
| running race 20:59 [5] | |
| ahr:172 max:181 |
| 7pm 5k race at Bendigo athletics race. Not happy but I am definately capable of faster at the moment. Very windy and I didnt feel good(headache, stitches) and didnt pace well- started too fast. Still good to do a hard 5k and get used to racing on the track again. |
| running warm up/down 10:00 [2] | |
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Monday Feb 11 |
| riding 1:20:00 [3] | |
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| In beautiful green Bright |
Friday Feb 8 |
| orienteering 25:00 [4] | |
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| 3x orienteering sprintervals with Susanne. 1:3500 super detailled Darebin pk map.
Really good fast orienteering |
| riding 1:40:00 [2] | |
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| Errands and transport. 25+25+30+20 |
Thursday Feb 7 |
| orienteering 1:10:00 [3] | |
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| Chinamans flat with Aislinn.
First we did a 40min map memory course taking turns leading- we both did really well not to get lost and it was a really useful exercise for reading useful things from the map and getting a picture in your head.
Second, a controll picking course in the mining. Started behind Aislinn. had trouble with one and caught her about 2/3rds thru then we had a nice race to the finish which made run a bit too fast and loose control on a few. |
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| C • secret training? 3 |
| riding 25:00 [2] | |
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| home from spencer st station. Bad traffic but couldnt find the river track. |
| orienteering 42:00 [3] | |
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| Summer series at Darebin.
First ran a 4 min micro sprint
Than 38min scatter o. Slightly dodgy routechoice choosing which 15controlls to get otherwise good |
Wednesday Feb 6 |
| riding 25:00 [2] | |
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| Rode to spencer st station in the morning. |
| orienteering 39:00 [3] | |
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| Canadian forest course. First 15mins mostly following compass then 15mins without compass- felt much better map contact without it.
then sprinted a whole lot of short legs in detailled single track for direction changes and flow. |
| running 12:00 [2] | |
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| Warm down run back from canadian forest. |
| orienteering 31:00 [3] | |
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| Nerrina.
Ran 4 technical 'intervals' of about 8mins (1-1.5k) First one was rushed then i started simplifying more and felt like I was orienteering really well at the end as i got more focussed. |
| riding 40:00 [2] | |
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| Rode to and from Nerrina...in the pouring rain |
Tuesday Feb 5 |
| riding 55:00 [3] | |
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| Boulevard with 10x 1min surges |
Monday Feb 4 |
| running 22:00 [3] | |
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| Ran 10mins to kew ovals and 12mins back. Did the strength exercises in between.
Legs s bit tired from yesterdays run. Stretched alot too |
| strength and cond 16:00 [2] | |
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| Did leg strength exercises, various hopping, jumping etc plus the exercises the physio gave me last yr. |
| running 35:00 [3] | |
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| Monday night run, I cut back early because legs were tired and not working so well and knee a bit sore. |
Sunday Feb 3 |
| running race 20:04 [5]5 km (4:01 / km) vdot: 49.6 | |
| ahr:175 max:182 |
| Sri Chinmoy 5k in princess park. PB by 18sec (20:22) and that was last summer aroung the track. Really happy with time though i would like to be under 20mins but know i can get alot faster :)
Km splits 4:01 8:02 11:58 16:14(some hills) 20:04
Start was slow and crowded, pushed myself well, constantly chasing whoever was ahead, overtook ppl on the hills, didnt have so much speed left in the 800m straight to the finish but happy. |
| running warm up/down 15:00 [1] | |
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| 10 up, legs bit stiff from riding there
5 wdown |
| riding 47:00 [2] | |
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| 25mins ride to the race and a bit faster back |
| riding 30:00 [2] | |
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| to and from work |
Saturday Feb 2 |
| riding 54:00 [3]21 km (2:34 / km) | |
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| Out for a spin on the bikes after work, along the boulevard then further along the boulevard where it is nice and smooth- 15mins of power then rode home alone through kew. |
| running 16:30 [2] | |
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| After the ride.. just to loosen legs up and stratch before tomorrows race. Surprised how good legs felt after a crazy 9hrs at work-not even time to sit down at lunch. |
| riding 30:00 [2] | |
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| ride to work.
Not training as its only 15mins each way but just for my record..and it is quite fast keeping up with reuben. |
Friday Feb 1 |
| riding 1:09:00 [3]26 km (2:39 / km) | |
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| Rode along Yarra boulevard. 10x 1min ints around a 1k loop of road i found which is closed to cars..ideal! Also 4x2mins hard on the way back, mostly on the hills. Generally pretty fast cadence, nice undulating road. |
| strength and cond 30:00 [1] | |
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