Sunday Sep 30 |
 | Orienteering race 1:15:57 [4] 9.5 km (8:00 / km) | |
| shoes: VJ Twister |
| ACT Champs on Antills Creek. Haven't barely done or thought about orienteering recently and navigated accordingly. Felt quite good physically so was quite happy to run but kept running in the wrong direction and made several foolish mistakes. Enjoyed it though and fun to run on a new map. |
| Running 10:00 [2] | |
| shoes: VJ Twister |
| Warm up but kind of forgot to warm down. |
Saturday Sep 29 |
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| Event: Oceania Champs Carnival
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| Running 33:00 [3] | |
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| Ran around the ridge and did a few 30sec ints to get legs moving which didn't really work. Didn't feel real energetic. |
Friday Sep 28 |
| Cycling (Road) 1:30:00 [3] | |
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| Rode to work and back including a couple of blackies on the way in. Both were not particularly quick, about 15mins, but felt ok.
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| Strength and Conditioning 1:00:00 [1] | |
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Thursday Sep 27 |
| Orienteering intervals 12:00 [4] | |
| shoes: Brooks Adrenaline |
| Cockies training. Shep set a star relay on bruce ridge and did 8 legs. It was fun and felt pretty good. |
| Running 40:00 [3] | |
| shoes: Brooks Adrenaline |
| Ran over to bruce ridge and back. |
Wednesday Sep 26 |
| Running 1:10:00 [3] | |
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| Ran on bruce ridge on single tracks. Took nearly an hour to warm up but then felt quite good. |
Monday Sep 24 |
| Strength and Conditioning 1:00:00 [1] | |
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| Cycling (Road) 1:00:00 [2] | |
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| Rode to work and back |
Sunday Sep 23 |
| Running 1:10:00 [3] | |
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| Did an out and back run from Kangaroo Valley. It was an unbelievably nice day and it was so beautiful and so so green. Did some intervals which weren't particularly fast. Dave made tilleys "special porridge" for breakfast afterwards which was super. |
| Running intervals 10:00 [4] | |
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| Did 10 x 1 min intervals (1min recovery) |
Saturday Sep 22 |
| Running 40:00 [3] | |
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| The plan was to run a 7km bushwalk with Dave and Mr and Mrs Warlders up Browns Mountain near Kangaroo Valley. Turned into a bit of an adventure though as the track up to the summit wasn't very easy to find so bush bashed our way up to the most unspectacular mountain top with no view and a trig point marker which looked like it had been lying on the ground for about 10 years. Took a couple of hours but only about 40 mins of actually running. |
Wednesday Sep 19 |
| Running 1:05:00 [3] | |
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| Ran on bruce ridge. Felt ok but so much slower for that loop than usual. A rest day could be in order. |
Tuesday Sep 18 |
| Running 52:00 [3] | |
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| Did a bit of a nothing run from work and felt pretty stuffed. |
| Cycling (Road) 1:00:00 [2] | |
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| rode to work |
Monday Sep 17 |
| Cycling (Road) 1:00:00 [2] | |
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| rode to work |
| Strength and Conditioning 1:00:00 [1] | |
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| Did other day of new program |
Sunday Sep 16 |
| Running 1:45:00 [3] | |
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| Ran over to the AIS track and met Grace and we did a loop over on black mountain which had quite a few hills in it. Could feel my tired tree planting muscles but otherwise felt quite good. Good run and very nice spring morning. |
Saturday Sep 15 |
| Running 36:00 [3] | |
| shoes: Brooks Adrenaline |
| Went in the Greening Australia "treeathlon" out uriarra way. Had to plant 30 trees then ride or run 4ish km then run 2ish km. I ran both bits mainly because I was too lazy to put my bike on the roof of the car. Ran round with shannon and dad too for the last part. Shannon was a gun hole digger and was complemented on her excellent deep holes. Apparently mine were a bit substandard depth-wise. Nevertheless, digging them sure left some pains in muscles I didn't know I had. |
Friday Sep 14 |
| Running intervals 14:56 [3] 4.1 km (3:39 / km) | |
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| Ran some intervals on dicko ovals, 200,300,400,800,400,300,200,300,400,800m with 100m recovery. Felt slow and and unco. Had an incident with a dog "just being friendly". |
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| C • ...yes, those friendly dogs at... 3 |
| Running 45:00 [3] | |
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| Ran over to dickson ovals and back.Carried magpie stick going past tommy's magpie, although not sure, maybe he only likes people on bikes, or only tommy. still, can't be too careful at the moment. Also discovered another swooping one just round the corner from home which will difficult to avoid, uh oh. |
| Cycling (Road) 1:00:00 [2] | |
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| Rode to work and back. |
| Strength and Conditioning 1:00:00 [1] | |
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| Started a new weights program at the gym. |
Thursday Sep 13 |
| Cycling (Road) 1:10:00 [3] | |
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| Did a couple of blackies on bike on the way to work. They were the first blackies in ages so a bit of a shock to the system. |
Wednesday Sep 12 |
| Cycling (Road) 50:00 [2] | |
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| Rode to work and from work to night training on the top of red hill. |
| Orienteering 30:00 [3] | |
| shoes: Brooks Adrenaline |
| Night training on Red Hill organised by Rob F. Did most of the course. Felt pretty stuffed and had heavy legs. |
| Running 25:00 [3] | |
| shoes: Brooks Adrenaline |
| Warm up and down |
Tuesday Sep 11 |
| Running intervals 16:17 [4] | |
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| Did intervals on the usual loop on Bruce Ridge to save myself thinking. 4x, 4.04, 4.03,4.04,4.06. Felt quite good but wasn't really running very fast. |
| Running 44:00 [3] | |
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| Warm up and down |
| Cycling (Road) 50:00 [2] | |
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| Rode to work and to bob and jude's after |
Monday Sep 10 |
| Cycling (Road) 1:00:00 [2] | |
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| Rode to work and back |
| Strength and Conditioning 45:00 [1] | |
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| Did most of old program. Time for a new one to get motivated about. |
Sunday Sep 9 |
| Running 1:33:00 [3] | |
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| Ran over to the gate at the back of Hackett and met Jase (who had already run over an hour and a half), Andy, Grant and Seb then ran up Majura (which seemed to have got steeper since I last ran it) and round the back through the pines and back over the saddle. Nice to have the sun back. Got my first magpie swoop for the season. uh oh. Not a very aggressive one actually but enough of a scare for a magpie phobic person. Finished up at Sfoglia. |
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| C • Oh no! 3 |
Saturday Sep 8 |
| Running 1:03:00 [3] | |
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| Motivation almost absent but dave dragged me out for a run which was ok once on the way after a rainy day spent inside. Not hugely energetic though. |
Thursday Sep 6 |
| Running 51:00 [3] | |
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| Night run with girls from Fel's house up to Bruce Ridge and around a bit. Good run and nice company. |
| Cycling (Road) 55:00 [2] | |
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| To work and back |
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| C • Don't you work on Friday 1 |
Wednesday Sep 5 |
| Running intervals 12:10 [4] | |
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| Proud of myself that I actually got up when my alarm off for the first time since got back from overseas. Worth it once up. Ran a few ints around bruce ridge loop (4.07, 4.01, 4.02). Felt a bit slow and unco. |
| Cycling (Road) 1:00:00 [2] | |
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| to work and back |
| Running 40:00 [3] | |
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| Warm up and down and recoveries |
Tuesday Sep 4 |
| Running 35:00 [3] | |
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| Had good intentions to do a longer run and some intervals but when it came to the crunch I couldn't really be bothered so jogged 35 mins on the ridge. |
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| C • Hi Jo!!! 4 |
| Cycling (Road) 1:00:00 [2] | |
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| Rode to work and back |
Monday Sep 3 |
| Cycling (Road) 1:00:00 [2] | |
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| Rode to work and back |
| Strength and Conditioning 30:00 [1] | |
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| Being monday went to the gym out of habit but really didn't feel very pumped about it all once i got there and decided another week break from that routine is probably in order. Did some of program anyway since I was there. |
Sunday Sep 2 |
| Running 50:00 [3] | |
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| Ran on Bruce Ridge on a perfect spring day. so so nice. then followed it up by going to tilleys and tried the much talked about "special porridge" with pistachios, dates, maple syrup and king island cream. It was absolutely delish but quite sweet and filling. There was a considerable debate whether it was worth the $3.80 extra to upgrade from normal porridge, but I don't think a conclusion was drawn. |
Saturday Sep 1 |
| Running 36:00 [3] | |
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| Run with Jase and Andy around Aranda and Aranda Hill. Very nice morning. Conversation involved quite a lot of post-woc analysis. |