Sunday Jan 21 |
 | Running long 2:00:00 [3] 24 km (5:00 / km) | |
| shoes: Asics GT 2120 |
| Long run on Hackett & Majura. We tried to keep up with the runners for 20 mins and that cracked most of us. grant cracked over hackett hill, ecmo turned back in majura pines and then i died going up majura.
still, the end of a 3 week hard training block and now i get a rest week ... |
Saturday Jan 20 |
| Note | |
| (rest day) |
| Had planned some ints with shepp, but woke up with a sore throat and decided i needed a rest day. |
Friday Jan 19 |
| Cycling (tour de pete) 1:40:00 [3] | |
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| A bit harder than normal thanks to B "biggest gear & wobble all over the road" J. Another first timer (aka devil) also turned up. Kez & I just tried to survive. |
Thursday Jan 18 |
| Running warm up/down 35:00 [2] 7 km (5:00 / km) | |
| shoes: Asics GT 2120 |
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| C • marathon? 10 |
| Running hills (Mt Painter Hills) 29:00 [5] 6 km (4:50 / km) | |
| shoes: Asics GT 2120 |
| Morning hill ints with Scotty. Wasn't hot, but pretty humid and we both sweated excessively. Did 3 laps of a loop which involved climbing to the watertanks on Mt Painter from western side (~2:40) and then from the eastern side (~1:30). After this Scotty made me run to the top of Mt Painter. He said it would be just tempo, but it was just as fast as the intervals ... |
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| C • Classic Scotty 3 |
Wednesday Jan 17 |
| Running 1:00:00 [3] 12 km (5:00 / km) | |
| shoes: Asics GT 2120 |
| Run home from work, over the top of Black Mountain and round little black mtn. Waited for quite a while to avoid the heat -- in the end I gave up waiting but about half way home the wind started to get pretty cool. After then I felt pretty good and ran quite hard .... |
Tuesday Jan 16 |
| Running warm up/down 25:00 [2] 5 km (5:00 / km) | |
| shoes: Asics DS Trainer |
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| Running intervals 25:44 [5] 7 km (3:41 / km) | |
| shoes: Asics DS Trainer |
| Track intervals with Shep. 4 x 1km with a long (1km) sharpish recovery. Goal was 3:20 for the ints with 4:05 for the recovery. I did 3:22 (4:03); 3:20 (4:03); 3:22 (4:03); 3:27. Blew out on the last but pretty happy all up. Not a bad time for 7km for me ... |
Monday Jan 15 |
| Running (Cook Blob) 45:00 [2] 8 km (5:38 / km) | |
| shoes: Asics GT 2120 |
| Warlders rocked up for the Cook Blob. After a while we picked up an old (but usable footy) out of the bushes, and played kick-to-kick around the blob. A bit later on we picked up Searlo, and with his assistance invented a new type of orienteering called OFL (or offal) which involves kicking the footy in the terrain. We will put all of OA's funding into this as we are certain to win a gold medal. Shep can't even compete cos he's a vegetarian. |