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. |