Wednesday Feb 28 |
 | Beach Running long (Howrah and Bellerive Beac) 50:00 [3] 8.53 km (5:52 / km) +138m 5:25 / km | |
| ahr:159 max:182 shoes: Asics GT-2110 |
| First long run in awhile.. was only 50min but just going to work up to longer dist. and time cause not use to running for that long. Knees both started hurting badly around 45min, think this could be because of long dist. will have to keep an eye on this before I bother going to physio. Was very tired and unmotivated especially when ipod stopped working! Next long run = Sunday. |
| Running warm up/down (End of Clarence St to hom) 11:10 [2] 1.07 km (10:26 / km) | |
| shoes: Asics GT-2110 |
| Tried to run up hill but legs felt exceptionally heavy so used this as warmdown. |
Tuesday Feb 27 |
| Gym Session (Powerflex) 1:00:00 [4] | |
| slept:8.5 weight:63.5kg shoes: Asics GT-2110 |
| Morning class, Increased all weights but still a bit light on some tracks - thurs = increase leg 1kg, Chest the same, Back/ bicep by 3x2.4kg (not nearly heavier enough with just two), tricep same and shoulder maybe by 1kg? Wasnt sore after spin last nite which was good. Hills this arvo. |
| Running hills (Rosny Hill) 7:00 [5] 1.53 km (4:35 / km) +94m 3:30 / km | |
| ahr:155 max:182 slept:8.5 shoes: Asics GT-2110 |
| Hill session at Rosny College 7x 1 min hills |
| Running warm up/down (Rosny Oval) 32:00 [2] 4.7 km (6:49 / km) +54m 6:26 / km | |
| ahr:156 max:170 shoes: Asics GT-2110 |
| 5min warm up on oval, then hills, then 14min cool down around the oval athletics track while lazy Ryan went for coffee! Legs a bit tired from powerflex this morning but they loosened up as I got going. |
Monday Feb 26 |
| Spinning (Oceana Gym) 45:00 [5] | |
| slept:8.5 shoes: Asics GT-2110 |
| Havent done this class for awhile... wowzer nearly died, was actually dripping at the end and quite dizzy... Had mel as the instructor and she kept screaming to work harder... I guess it worked :) GPS arrived today! |
Sunday Feb 25 |
| Note | |
| (rest day) |
| Not feeling the greatest, so missed the local orienteering event and opted for a rest day :) |
Saturday Feb 24 |
| Beach Running (Howrah Beach) 17:33 [4] 3.37 km (5:12 / km) | |
| slept:6.5 shoes: Asics GT-2110 |
| Worked 8hrs.. so was meant to only do easy jog after long swim yesterday, but fast song came on ipod so decided to put a bit of effort in. High tide and strong headwind for first half, had to walk the rock part - therefore slow time - but not bad considering... |
| Beach Running warm up/down 6:00 [1] | |
| shoes: Asics GT-2110 |
| Short warm down after run.. |
Friday Feb 23 |
| Swimming (Oceana Pool 25m) 1:00:00 [2] 2 km (30:00 / km) | |
| slept:6.5 |
| Worked 8 hrs, so had an easy session. Worked on endurance and steady swimming - non stop 200m then 100m then back to 200m, alternated between freestyle, breastroke and kickboard. Might try some intervals and pool running next time as it got a bit boring. Also suffered from numerous foot cramps, always in the middle of pool, probably should also try and have lunch next week aswell. |
Thursday Feb 22 |
| Touch (semi - Finals Def. by Pir) 35:00 [4] | |
| shoes: Asics GEL LETHAL ELITE II |
| Was a bit tired/ hungry/ hungover from stay at binalong so wasnt feeling great before game. Tough team, and we ended up losing (10 - 5) but I would've got the three votes (if they do votes) as I was top try scorer with two FANTASTIC trys, I should also get an additional vote for being a girl as boys generally feel that girls in mixed teams cant catch the ball let alone score a try.... Poor Ryan could only watch from the sidelines and was clearly disturbed by the fact that his girlfriend is a better touch player than him :) |
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| C • modesty?! 14 |
Wednesday Feb 21 |
| Swimming (Binalong Bay Beach) 30:00 [2] | |
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| Same as yesterday... good surf and decent weather |
Tuesday Feb 20 |
| Swimming (Binalong Bay Beach) 20:00 [2] | |
| |
| At shack with some friends, taking it easy for the next two days as next week is start of uni and new training plan |
Monday Feb 19 |
| Gym Session (Bike and Rowing Machine) 30:00 [3] 13.4 km (2:14 / km) | |
| slept:10.0 weight:63kg shoes: Asics GT-2110 |
| Went to gym for short session after work. Tried to run on treadmil but have strained neck/ shoulder somehow and it was too painful to continue. 20 min Bike, hill profile level 9 - and 10 mins on rower level 6. Heading up to Binalong tomorrow for three days... |
Sunday Feb 18 |
| Beach Running (Howrah and Bellerive Beac) 38:42 [3] 6.51 km (5:57 / km) | |
| slept:8.0 shoes: Asics GT-2110 |
| Got up 630 for 7am run on beaches before it got too hot (meant to be 32). Sophie came with Diesel and he ended up running most of howrah beach with me. Couldnt get right to the end because it was high tide (2.67km up and back without extension). Using Ryan's GPS again was able to measure Bellerive beach (2.48km up and back). was feeling pretty dead as not use to exercising before breakfast, also high tide made it difficult run especially as had to run in soft sand and bushes to avoid storm water drains, but aim was to stay beneath 6 min /ks. |
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| C • 3m 2 |
| Swimming (Oceana Pool) 30:00 [3] 1 km (30:00 / km) | |
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| Short swim after run this morning. Helped sore muscles but couldnt swim longer than 100m without a break. Swallowed too much water I think? - Stomach cramps a little while later. |
Saturday Feb 17 |
| Note | |
| slept:6.5 (rest day) |
| Friday / Saturday - Working 8 hrs, temp reaching about 30 both days, was wrecked after work.... didnt end up training. |
Thursday Feb 15 |
| Gym Session (Powerflex) 1:00:00 [4] | |
| slept:8.5 shoes: Asics GT-2110 |
| First weight session back since hurting my knee and I have last rostered touch game tonite so took it pretty light and easy (also sore from last few days running).. Increase = legs (5kg), chest (1kg), Back/ Bicep (2x 2.4 + 1kg), Tricep (1.1kg), Shoulders (2x 2.4) |
| Gym Session warm up/down (Exercise Bike) 20:00 [2] 11.6 km (1:43 / km) | |
| shoes: Asics GT-2110 |
| Rode for a bit after powerflex to losen quads, really sore and tight after last few days... |
| Touch (Hans Blix) 30:00 [4] | |
| shoes: Asics GEL LETHAL ELITE II |
| Def. Hans Blix 6 - 3 to make the finals. Was really hot and muggy but exercise this morning helped. Will be sore tomorrow! |
Wednesday Feb 14 |
| Beach Running (Howrah Beach) 18:31 [3] 3.37 km (5:30 / km) | |
| slept:7.5 shoes: Asics GT-2110 |
| Worked 3.5hrs (close) so was moving around alot. Went for a short run on the beach afterwards with Ryan's GPS - which is great, might have to buy one - strong wind so was abit slower than I would like. Leg Muscles sore all day after yesterdays effort up the hill! |
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| C • GPS 7 |
| Beach Running warm up/down (Howrah Bluff) 11:29 [1] 1.7 km (6:45 / km) | |
| shoes: Asics GT-2110 |
| Wanted to measure Howrah Bluff with GPS so did warm down after beach run. Bluff = 1.3km. |
Tuesday Feb 13 |
| Beach Running (Home to end of Howrah bea) 37:47 [4] 6.02 km (6:17 / km) +100m 5:48 / km | |
| slept:7.5 shoes: Asics GT-2110 |
| Late evening run from home.. to the end of Howrah and back, lots of people on the beach, was running steadily and managed to run all the way home up the hill which is suprising! |
Monday Feb 12 |
| Note | |
| (rest day) |
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Sunday Feb 11 |
| Note | |
| (rest day) |
| Long shift at work on saturday and really busy on sunday with mum in hospital and ryan coming home... didnt quite make it out to train. |
Friday Feb 9 |
| Gym Session (Cardio) 40:00 [4] 14 km (2:51 / km) | |
| slept:6.5 shoes: Asics GT-2110 |
| Worked for 8 hrs was quite busy so was moving around all the time. Pretty tired and only had limited time as had to get to hospital so just did 20 mins on the bike (level 8 hill profile) and 20 mins on the treadmil (incline 1, max. speed 12, average speed 10/11). Both sessions included warm up and cool down of about 4mins total. |
Thursday Feb 8 |
| Note | |
| (rest day) |
| Too hungover to train |
Wednesday Feb 7 |
| Note | |
| (rest day) |
| Its my 21st! I am not training today |
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| C • ooo!!! 3 |
Tuesday Feb 6 |
| Beach Running (Howrah Beach) 17:44 [3] 3.2 km (5:32 / km) | |
| slept:10.0 (injured) shoes: Asics GT-2110 |
| Took diesel for a run along the beach after work. We shared pulling each other along for most the way. Would have liked to be a bit quicker but dog wanted to play with other dogs so slowed me down a bit. Knee wasnt too bad, another day or two and it will be fine. 21st tomorrow so not sure if I will train or not..... |
Monday Feb 5 |
| Beach Running (Howrah and Bellerive Beac) 30:00 [3] 5 km (6:00 / km) | |
| slept:8.5 weight:64kg (injured) shoes: Asics GT-2110 |
| Went at about 10:30am so was starting to get pretty hot (expected temp. 29). Felt pretty good for first few minutes but L knee was pretty sore. Slowed down alot because I am still not use to running for much more than 20mins. R knee on felt slightly uncomfortable at around 30min mark which is 10mins more than usual. |