Thursday Jan 31 |
 | Running 30:00 [3] | |
| shoes: New Balance 1223 |
| Jog on the ridge. |
| Cycling (Road) 1:00:00 [2] | |
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| Rode to work |
Wednesday Jan 30 |
| Orienteering 36:39 [4] 7.1 km (5:10 / km) | |
| shoes: Brooks Adrenaline |
| Ran summer series at Goorooyaroo. Had an ok run and felt good the first half but stuffed the second. It was very grass-seedy and windy but quite enjoyed the experience of running on a map in canberra I haven't run on before. |
Monday Jan 28 |
| Strength and Conditioning 40:00 [1] | |
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| Weights. Skipped a couple of the exercises I hate because it was a public holiday. |
| Running 30:00 [3] | |
| shoes: New Balance 1223 |
| Went for a jog around the ridge. Felt ok. |
Sunday Jan 27 |
| Running 1:52:00 [3] | |
| shoes: New Balance 1223 |
| The usual sunday morning long run on Ainslie and Majura. Did Ainslie first then Majura and finished through pines. It felt like a bit of a struggle and was really stuffed afterwards. |
Saturday Jan 26 |
| Running 37:00 [3] | |
| shoes: New Balance 1223 |
| Ran over to Bruce Ridge and back, plus recoveries. |
| Running intervals 16:35 [5] | |
| shoes: New Balance 1223 |
| Intervals round my old loop on Bruce Ridge. Felt pretty stuffed and was slower than the last few times I did it. 4.10, 4.08, 4.07,4.10. |
Friday Jan 25 |
| Strength and Conditioning 1:00:00 [1] | |
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| Cycling (Road) 1:00:00 [2] | |
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| to work |
Thursday Jan 24 |
| Cycling (Road) 1:00:00 [2] | |
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| to work |
Wednesday Jan 23 |
| Orienteering 34:30 [4] | |
| shoes: Brooks Adrenaline |
| Ran summer series on Aranda Hill. Didn't have a great run. Generally just felt stuffed and really lactic from I'm not quite sure what and made a really stupid mistake on no.3. |
| Cycling (Road) 1:00:00 [2] | |
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| Rode to work and home via aranda hill. |
| Running 10:00 [2] | |
| shoes: Brooks Adrenaline |
| warm down |
Tuesday Jan 22 |
| Running 50:00 [3] | |
| shoes: New Balance 1223 |
| Morning run around lake (commonwealth and kings ave) with Al and Jase, plus a bit extra out and back along the lakeside in kingston. Excited about having new shoes. |
| Cycling (Road) 1:00:00 [2] | |
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| To work and back |
Monday Jan 21 |
| Strength and Conditioning 45:00 [1] | |
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| Cycling (Road) 1:10:00 [2] | |
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| Rode to work and home via belco. |
Sunday Jan 20 |
| Running 2:02:00 [3] | |
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| Long cockies run up Mt Majura, through pines, Hackett Hill and then up Ainslie on a little track I hadn't been on before. Felt ok and enjoyed it being a bit cooler. The hardest bit was trying to do jase's 10 min surge at the 1:50 mark. |
Saturday Jan 19 |
| Running 33:00 [3] | |
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| Tagged along with dave to check a few more things for his new n.lyneham map. felt stuffed but nice to get out of the house on a rainy day. |
Friday Jan 18 |
| Strength and Conditioning 40:00 [1] | |
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| Cycling (Road) 1:00:00 [2] | |
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| to work and then home in the rain |
Thursday Jan 17 |
| Running 45:00 [3] | |
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| Ran up to the AIS track and around a bit. |
| Running race 11:20 [5] 3 km (3:47 / km) vdot: 51.1 | |
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| Did old peoples' athletics at AIS track. Ran 3000m handicap race. Being a "youngster" I had to start behind almost all the fast more elderly men. Felt pretty good but still find it a hard one to pace and got a little bit slower each lap. |
| Cycling (Road) 1:00:00 [2] | |
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| commuting to work and back |
Wednesday Jan 16 |
| Orienteering 29:50 [4] 5.2 km (5:44 / km) | |
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| Summer series at ANU. Had a pretty good run for me on a sprint map, was probably just a bit over-cautious in my effort to not run through any out of bounds flower beds. Legs a bit lactic from ints yesterday. |
| Cycling (Road) 1:00:00 [2] | |
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| Cycled to work and home via summer series. |
Tuesday Jan 15 |
| Running 45:00 [3] | |
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| Ran from ALJ's with ALJ and acejase over the lake and round parli house area. Ran on some tracks that I never new existed which was a novelty. |
| Running 10:00 [4] | |
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| Did a monnas fartlek session, 2x90s, 4x60s,4x30s and 4x15s in parli house, lake surrounds. Felt pretty slow at first but got better after a few. Good session and company. |
| Cycling (Road) 1:00:00 [2] | |
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| Commute to work via ALJs. |
| Strength and Conditioning 45:00 [1] | |
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Monday Jan 14 |
| Running 33:00 [3] | |
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| Went for a jog on the ridge with dave. I felt stuffed. |
| Cycling (Road) 1:00:00 [2] | |
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| commute to work and back. |
Sunday Jan 13 |
| Running 1:49:00 [3] | |
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| Did a long run with big bunch or cockies from the usual spot in Hackett. Ran round the base of Ainslie then up the concrete path, down and over Hackett Hill, through the pines then up Majura on the summit road. Felt good on Ainslie but Majura felt very long and it was also heating up a bit which made it a slog. We were dreaming of some cold cordial being at the top of Majura but sadly there wasn't any. |
Saturday Jan 12 |
| Cycling (Road) 43:57 [4] | |
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| Did 3 blackies on road bike which was a bit of a killer after another long break from them. 14.39, 14.38, 14.39. A bit slow, but consistent.. |
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| C • Very consistent 3 |
| Cycling (Road) 42:00 [2] | |
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| To black mountain and back plus recoveries between hills. |
Friday Jan 11 |
| Running 33:00 [3] | |
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| Felt kind of gross so just did a short plod on the ridge. |
| Strength and Conditioning 45:00 [1] | |
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| Returned to the gym after a lengthy absence. Motivation for gym stayed absent though. |
Wednesday Jan 9 |
| Running 48:00 [3] | |
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| Ran on bruce ridge for a bit. |
| Cycling (Road) 1:00:00 [2] | |
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| commute to work |
Monday Jan 7 |
| Running 34:00 [3] | |
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| Ran with Dave on North Lyneham ridge along the fences so dave could gps them for his new map. |
| Cycling (Road) 1:00:00 [2] | |
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| Back to work today ): |
Sunday Jan 6 |
| Running 1:30:00 [3] | |
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| Long run on from hackett gate with gang. Ran up Ainslie then Majura. It was hot and was quite a slog on the hills. |
Saturday Jan 5 |
| Running (terrain) 45:00 [2] | |
| shoes: Brooks Adrenaline |
| Ran around putting out controls for junior camp at belanglo. Fun to return to those forests after what must be many years. |
| Orienteering 32:30 [3] | |
| shoes: Brooks Adrenaline |
| Ran a middle distance course at belanglo. It was a bit tough physically and felt a bit stuffed. good technical training though. |
Friday Jan 4 |
| Running 1:10:00 [3] | |
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| Ran on Bruce Ridge on single tracks. Felt good running after three days of being lazy. |