Thursday May 29 |
 | road bike (windtrainer) 55:00 [3] | |
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| core & streching 30:00 [2] | |
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Tuesday May 27 |
| road bike 1:05:00 [3] | |
| shoes: shimano tri shoe |
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Sunday May 25 |
| road bike 1:00:00 [3] | |
| shoes: shimano tri shoe |
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| C • im 1 |
Saturday May 24 |
| running race 23:00 [5] 6.5 km (3:32 / km) vdot: 58.4 | |
| shoes: Brooks T4 racer |
| 2nd lap was hell should of just did 3.2, cant walk now
'The greatest stimulator of my running career was fear'
Herb Elliott |
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| C • shoes 3 |
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| C • Quote 2 |
| running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
| only warm up, couldnt run after race so no warm down |
Friday May 23 |
| running 50:00 [3] 9.5 km (5:16 / km) | |
| shoes: asics gel kayano 13 |
| in the dark |
Thursday May 22 |
| Note | |
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| seems i have an ankle impingement+ bone spur, not too good for me.
cant do much about it untill after europe, try to train orienteering/ running as much as i can |
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| C • u r a 3 |
Wednesday May 21 |
| road bike 1:30:00 [3] 45 km (2:00 / km) | |
| ahr:150 max:160 shoes: shimano tri shoe |
| on the road untill i find out the problem, hate riding.
tight ligiments is ruled out so off to someone that knows something |
| swimming 22:00 [3] 1 km (22:00 / km) | |
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| pushed the last 500m hate swimming
plus about an hour of spa-cold shower-steam room-cold shower |
Tuesday May 20 |
| road bike 55:00 [3] | |
| shoes: shimano tri shoe |
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| C • You are famous! 4 |
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| C • Tight calf muscles! 3 |
Monday May 19 |
| running 50:00 [3] 10 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
| tester
was hell |
Sunday May 18 |
| orienteering 37:00 [3] | |
| shoes: Inov8 Roclite 285 |
| ran to the spectator control then pulled out |
Saturday May 17 |
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| Event: Sun Coast Classic & WOC Selection Trials
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| orienteering 19:00 [4] 2.7 km (7:02 / km) | |
| shoes: Inov8 Roclite 285 |
| sprint race
foot killed me, so no middle for me |
Wednesday May 14 |
| running 50:00 [3] 10 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
| running and bit of orienteering speed ints. |
Tuesday May 13 |
| running 1:00:00 [3] 12 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
| top of foot is sore so no intervals |
Sunday May 11 |
| orienteering 32:00 [3] 3.8 km (8:25 / km) | |
| shoes: Inov8 Roclite 285 |
| training at cascades |
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| C • Cascades 5 |
| orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km) | |
| shoes: Inov8 Roclite 285 |
| warm up |
| orienteering 40:00 [3] 4 km (10:00 / km) | |
| shoes: Inov8 Roclite 285 |
| more cascades
started good then 2 controls to go i lost it |
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| C • . 1 |
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| C • . 1 |
Saturday May 10 |
| orienteering race 1:30:00 [4] 15 km (6:00 / km) | |
| shoes: Inov8 Roclite 285 |
| rogaine it up at toohey forest. got hot and pulled out short. |
Friday May 9 |
| orienteering 1:00:00 [2] 12 km (5:00 / km) | |
| shoes: Inov8 Roclite 285 |
| all day just putting out controls, shadowing and collecting controls at riddells creek |
Thursday May 8 |
| running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
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| running intervals 20:00 [4] 5.6 km (3:34 / km) | |
| ahr:186 max:190 shoes: asics gel kayano 13 |
| fartlek on the track |
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| C • Fartlek 12 |
| running tech, core stab and strength 10:00 [3] | |
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Wednesday May 7 |
| running 1:03:00 [3] 13 km (4:51 / km) | |
| ahr:150 max:189 shoes: asics gel kayano 13 |
| creek then saleyards run with leon and birchy |
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| C • götet 10 |
Tuesday May 6 |
| running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
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| running intervals 25:00 [4] | |
| shoes: asics gel kayano 13 |
| 4x 600m at 1.45-50
2x 600m rythm and form, quad was sore so took this set easier |
Monday May 5 |
| running 40:00 [3] 8 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
| cruzy run around the saleyards with birchy |
Sunday May 4 |
| running 1:00:00 [3] 12 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
| creek run with leon and birchy
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Saturday May 3 |
| running warm up/down 45:00 [3] 9 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
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| running race 28:30 [4] 8 km (3:34 / km) vdot: 58.7 | |
| shoes: New Balence spikes |
| AV x-country at warragul
best course ive done, no go in me tho
dont no time but its a guess, hopefully faster |
Friday May 2 |
| running 30:00 [3] 6 km (5:00 / km) | |
| shoes: asics gel kayano 13 |
| creek run with birchy |
Thursday May 1 |
| running warm up/down 44:00 [3] 9 km (4:53 / km) | |
| shoes: asics gel kayano 13 |
| track plus up and down the creek |
| running intervals 6:32 [5] 2.4 km (2:43 / km) | |
| shoes: asics gel kayano 13 |
| lactic heaven- quality session
cold and wet track
6x400m with 5,4,3,2,1 min reco
68 (lazy) 64,62,64,66,68
After the 5 and 4 min rest i thought this session was a joke until the 400 after 2 and 1 min when i couldnt feel my body..
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| running 15:00 [1] 0.5 km (30:00 / km) | |
| shoes: asics gel kayano 13 |
| reco |
| running tech, core stab and strength 10:00 [1] | |
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| 6pack training and back strengthing |