Wednesday Jan 31 |
 | Running (tnuoM eht ni) 39:10 [3]6.5 km (6:02 / km) | |
| shoes: Brooks Adrenaline GTS 6 |
| Because i can, i went for another run, trying to avoid climb i thought i make it a long and slow run. I didnt bring my watch with me so i use my mobile phone stopwatch for timing. When i got back and stopped it i thought i would have taken 55 min or something.
Might rest tomorrow. |
Tuesday Jan 30 |
| Running tempo (en el Monte) 36:10 [4]5.5 km (6:35 / km) +50m 6:17 / km | |
| shoes: Brooks Adrenaline GTS 6 |
| Blue lake loop from the lakes resort. Tried on some tight shorts instead of the "tanzanians", its soo comfortable that i didnt care a single bit about moving from "too much to show" to "nothing to hide".
Ran pretty strong i think, and did some pushups. The week is young. |
Sunday Jan 28 |
| Running long (black mountain) 1:14:00 [3] | |
| shoes: Brooks Adrenaline |
| with Cath, Fel and Phoebe, great weather conditions but the ticker refused to go fast and i was tired and with nausea the whole way. A little sore but a whole lot tired.
GO FERNANDO GONZALEZ GO!! VAMO' FEŅA!! |
Friday Jan 26 |
| Running (O'Connor ridge loop) 36:00 [4] | |
| shoes: Brooks Adrenaline |
| i just wanted to squeeze in a quick jog between the long drive to Canberra and the yellow sub australia day bbq. It turned out to be longer and steeper than i thought. Had a bit of FRFDS as well, not good, but glad i did it. |
Tuesday Jan 23 |
| Running hills (in ze Mounten) 48:56 [3]6 km (8:09 / km) +80m 7:39 / km | |
| shoes: Brooks Adrenaline GTS 6 |
| Nice little loop from the lakes resort down on the leg of mutton track up to the road junction then down around the blue lake and the rook track. Quite hot and steep, but hey, a singlet shaped tan? priceless. |
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| C • Tan 2 |
Sunday Jan 21 |
| Running long (in da mounty) 56:25 [3]10 km (5:38 / km) | |
| shoes: Brooks Adrenaline GTS 6 |
| Wanted to go for long so went across botanic garden, around leg of mutton lake, around the golf course, and back to the hotel. feel really tired and a bit sore on the soles of my feet. |
Thursday Jan 18 |
| Note | |
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| last night it was pristine skies and i got to see comet McNought. West South West right after sunset, atop of the Mount you could see a bright yellow dot, 3 times the size of the average star, as bright as a full moon and a plume of "gas, stellar dust, small rocks and ice" shoots straight up. Thrilled to see someone from Tasmania to publish a great shot of it on the "Comet" Entry of Wikipedia. That pic pretty much sums up what i saw. Comet on Wikipedia |
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| C • Comet 3 |
| Running tempo (in tha mount) 39:40 [3]7.8 km (5:05 / km) | |
| shoes: Brooks Adrenaline GTS 6 |
| Paced run along Lake Terrace East, i was going up the mount but it was sort of late in the arvo and didnt want to push much. I ran east untill i was tired and it also started raining so headed back straight back. Tired and feet a bit sore afterwards but feeling pretty pumped. Knees resented it was all roads as well. |
Wednesday Jan 17 |
| Running tempo (in da mount) 30:00 [3]5 km (6:00 / km) | |
| shoes: Brooks Adrenaline GTS 6 |
| determined jog from the lakes resort behind the hospital into the blue lake loop and back the same way. I focused on posture, long strides and efficiency so i could push more. It felt good, although a long day at work and not so much food (i believe its called Fat Rat Food Depletion Syndrome or FRFDS) was the main decision not to do two loops.
Cuadriceps and lower abs a bit sore afterwards. |
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| C • strides 5 |
Monday Jan 15 |
| Orienteering race (Sydney Park Series) 27:31 [4]*** 3.2 km (8:36 / km) +50m 7:59 / km | |
| shoes: Brooks Adrenaline GTS 6 |
| Park Series Race #3, set by the best (yes Shep, the best) course setter in the world. I saw the map beforehand, and you think thats an advantage, but 3 minutes into the race i realised i was lost, hot and tired. Had some trouble with my route choice between 10-11 and 11-12 and took a while to find 13. Also i had to walk to catch my breath a couple of times, but i feel quite well now. |
| Running warm up/down (Post Ultimax Race) 30:00 [2]3 km (10:00 / km) | |
| shoes: Brooks Adrenaline GTS 6 |
| Cool down run, that i just did so i can put more Attackpoint time. Also afterwards ran around with Andy and Prong Picking controls for another 20 minutes. |
Saturday Jan 13 |
| Running tempo (Belrose Office Loop) 55:00 [3]9.5 km (5:47 / km) +300m 5:00 / km | |
| shoes: Brooks Adrenaline GTS 6 |
| Long loop between Mona Vale Road and Duffys Forest near my office.
the distance is quite a guesstimate because it has heaps of ups and downs so i dont know. I was very slow on the uphills and quite conservative downhill since everynow and then a slight discomfort reminds me of the back bending i suffered in Terrigal.
I had to push with all mt might but i felt ok most of the way and manage to "run" most of the uphill. |
Thursday Jan 11 |
| Running hills (mt gambier) 40:00 [5]4.2 km (9:31 / km) +350m 6:43 / km | |
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| i did the valley lake walk around the other crater(not blue lake) it was very hot and very steep. although i was tired and sore i pushed up most hills, even up some stairs. good stretch afterwards as well |
Tuesday Jan 9 |
| Running long (in da mount) 54:00 [3]8 km (6:45 / km) | |
| shoes: Brooks Adrenaline GTS 6 |
| A quick run turned out to be a very long one. Down to town to drop an envelope at the post office, then back up to the hotel and then further up to the blue lake, a loop around the lake and then back via some botanical park. I only stopped once but i feel so tired and flat. Shins and outer legs sore at the last bit as well as the balls of my feet, but i think is all related to my posture. |
| Gym (stretching) 15:00 [3] | |
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| back in 2003 i could do a head stand, lotus flower and balashana or dog pose like it was picking my nose, now i can barely touch my toes with my fingers. So a lengthy stretch was in order. |
Monday Jan 8 |
| Note | |
| (rest day) |
| back in the mount, big plans to continue training, i even got some gatorade at the supermarket. Wish me luck! |
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| C • good luck 1 |
Sunday Jan 7 |
| Orienteering race (Ultimax 5 Days) 1:06:00 [5] | |
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| had a great start and then bad trouble with some gully spur terrain. Chopping 10 minutes off each day is a great trend. If it was the Xmas 9 days i'd be doing elite times by the end! |
Saturday Jan 6 |
| Orienteering race (Ultimax 5 Days) 1:16:00 [4]4.3 km (17:40 / km) +250m 13:42 / km | |
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| not too bad, had a shocker between 6 and 7 |
Friday Jan 5 |
| Orienteering race (Ultimax 5 Days) 1:26:00 [4]3.8 km (22:38 / km) +300m 16:14 / km | |
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| Day 3 - Middle Distance-
At least for the elites. Gumble creek map was set to the north of the assy area and i found it realy tough and hot. I found i am improving on long legs because i break them down now so i dont get lost. I also learnt that some rock terrain is bloody hard because it repeats like a pattern and it s all the same. Third thing i learnt is very likely the reason i get lost is my clumsy legs do not go where i plan... e.g down instead of contouring. Something to think about tonight. |
| Running (Ultimax 5 Days) 20:00 [2] | |
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| i didnt actually warm up or down (maybe running 2k to the start) but im putting this because i reckon i deserve it. Digging toilets is hard work. |
Thursday Jan 4 |
| Orienteering race (Ultimax 5 Days) 46:00 [5]3.8 km (12:06 / km) +250m 9:07 / km | |
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| Day 2
Kahli's Rocks set by the best course setter in the world. It was perfect weather full of foreigners and in the mass start i just put the map in my pocket and followed the crowd. Really tired on the uphills so i virtually walked them all. |
| Running warm up/down (Ultimax 5 Days) 20:00 [3] | |
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| sum up all the running around and the actual warmup |
Wednesday Jan 3 |
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| Event: Ultimax 5-Days
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Tuesday Jan 2 |
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| Event: Sydney Parks Orienteering Series Race #1
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| Note | |
| slept:7.0 (rest day) |
| It was pouring with rain this morning and i felt like doing nothing, also the walk from the bus station to work was a bit of a pain.I think i will just help with the Sprint organisation stuff |
Monday Jan 1 |
| Running tempo (Coastal walk) 50:00 [4]8 km (6:15 / km) +80m 5:57 / km | |
| shoes: Brooks Adrenaline GTS 6 |
| Nice day for a run, Jan an Eduard were interested in some sightseing and we were like beach now!, so we went for a bit of a run (40 mins or so we said) and it was lovely. Felt sore going uphill but still coping and i am somewhat tired since i am not used to this many hours.
Water was fantastic afterwards swimming.
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