Sunday Mar 30 |
 | Orienteering race (Canberra NOL Round) 54:02 [3] 4.22 km (12:48 / km) | |
| shoes: Salomon XA Pro |
| Absolutely Terrible Day!!! To cut it short, Clocks fucked up because of daylght savings changes in tasmania so we were really late to the event, didnt have time to strap ankles, got to the event with 2 mins before the start, so threw shoes on and went. Mass start, mind was racing and wasnt really concerntrating especially as bladder was about to burst because there wasnt time to go before start. Lost everyone on the way to the first. Just getting into the map going to 2 when I sprained my L ankle AGAIN! Half knew it was going to happen again because I didnt tape. Deterimned to make it a bit further than two controls I limped the rest of my first loop and dnfed at the map change. Really annoyed, looked like a really good Long dist. race and it was a nice area. Another wasted weekend. |
Saturday Mar 29 |
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| Event: ASC Galaxy & Canberra Cup
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Friday Mar 28 |
| Orienteering race (Canberra NOL Round) 22:20 [4] 3.82 km (5:51 / km) | |
| ahr:163 max:182 shoes: Brooks T4 Racer |
| Galaxy Sprint... Morning Race. The cold has finally gone, but am still unfit so didnt have much expectations just wanted a clean run. Started out well and only made one signifcant mistake, missed an underpass so i took a long detour, probably lost about 1min. Other than that I was just slow, but happy to finish the race! |
| Orienteering race (Canberra NOL Round) 24:26 [4] 3.81 km (6:25 / km) | |
| shoes: Brooks T4 Racer |
| Silva NOL Mixed Relay. Was Awesome fun. Ran with Ryan. Race consisted of 4 legs and both had to run two each. Ryan ran first and then I went out on my first loop.
12.50min, 2.03km- Would have been a good run if not for the first control, it was hidden in a bush on top of a 2m wall that you were suppose to be able to jump up but the worse thing was that instead of looking for it on the ground you were suppose to look towards the sky to see it?! Other than that retarded one got the rest cleanly.
Second loop 11.36min, 1.78km - Almost clean run except for 11 came out between some buildings and got a little confused. But too tired after the first loop to keep up at good pace. Just glad we finished (lots of teams DNFed) and we didnt come last! |
Tuesday Mar 25 |
| Note | |
| (sick) |
| Will have a break through the week to try and recover form cold before Canberra NOL round next weekend. |
Monday Mar 24 |
| Orienteering race (Easter 3 Days Dubbo) 50:00 [3] 4.36 km (11:28 / km) | |
| ahr:167 max:193 shoes: VJ Integrator - Silver |
| Day 3 - middle distance. Had a good start, but after some steep hills around 3 and 4 I was exhausted and didnt have the energy to navigate properly. On the way to 6 could only manage to walk and decided that it was pointless trying to finish the race as I wasnt even half way through. So dnfed... extremely disapointed with weekend. |
Sunday Mar 23 |
| Note | |
| (sick) |
| Easter 3 Days Dubbo - Day 2 Long Dist.
Decided not to run as cold was making me feel awful and there was no way I could finish a long race. |
Saturday Mar 22 |
| Orienteering race (Easter 3 Days Dubbo) 46:12 [3] 4.26 km (10:51 / km) | |
| ahr:177 max:193 shoes: VJ Integrator - Silver |
| Day 1 - Sprint Dist. Hill View. Best run out of whole easter carnival. No major mistakes just slow running. |
Friday Mar 21 |
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| Event: Australian Easter Three Days and Prologue
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| Orienteering race (Easter 3 Days Dubbo) 26:43 [3] 4 km (6:41 / km) | |
| ahr:142 max:165 (sick) shoes: Brooks T4 Racer |
| Prolouge W21E - Disaster Race. Got the first two fine and then went headed off to three 90 degrees in the wrong direction. got completely confused and disorientated. Found number 8 and tried to relocate from that. Finally found three but heart was no longer in it. Made a few more mistakes and started to feel very weak and dizzy from the cold. felt awful after, result was pretty awful aswell. |
Sunday Mar 16 |
| Orienteering race (Poimena) 26:14 [3] 3.57 km (7:21 / km) | |
| ahr:153 max:182 (sick) shoes: Salomon XA Pro |
| Only did the short course as I have managed to catch a cold 1 week before easter. Feel quite terrible running. |
Tuesday Mar 11 |
| Strength & Conditioning (Ankle) 5:00 [1] | |
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| Running hills (Rosny) 43:57 [3] 6.68 km (6:35 / km) | |
| ahr:137 max:174 shoes: Asics GT-2110 |
| Hills - Includes 8 x 1min Hills
Warm up, Recoveries and Cool Down. |
Monday Mar 10 |
| Orienteering race (March 3 Day St Helens) 1:14:50 [3] 6.53 km (11:28 / km) | |
| ahr:164 max:180 shoes: Salomon XA Pro |
| Golden Fleece, Day 3 - More mistakes, very average run! |
Sunday Mar 9 |
| Orienteering race (March 3 Day St Helens) 1:57:36 [3] 9.95 km (11:49 / km) | |
| ahr:163 max:181 shoes: Salomon XA Pro |
| Golden Fleece, Day 2 - Long Dist. No major mistakes but not use to long distance.. and all the leaves on the forest floor, makes running very hard work! |
Saturday Mar 8 |
| Running (Binalong Bay) 15:00 [2] 2.21 km (6:47 / km) | |
| shoes: Salomon XA Pro |
| Warm up before this arvo's sprint race.. tried out new trial shoes.
R foot ached with orthotic the most. So will have to leave orthotics out til I get use to them in new shoes. Feeling quite tired. |
| Orienteering race (March 3 Day St Helens) 34:21 [3] 3.64 km (9:26 / km) | |
| ahr:173 max:191 shoes: Salomon XA Pro |
| Day 1 - Very rusty, and made a couple of rather significant mistakes and bad route choices. |
Wednesday Mar 5 |
| Spinning tempo (Ocena) 40:00 [4] 15.5 km (2:35 / km) | |
| slept:8.5 shoes: Asics GT-2110 |
| 10.45am Class, was packed today only a few bikes left when I got there. Was meant to be 30min but Gemma went over. Took it easy at the start and increased intensity through the tracks. |
| Gym Session (Abs Class + Stretching) 25:00 [2] | |
| shoes: Asics GEL LETHAL ELITE II |
| After spinning. Did triceps and chest as well as abs. Felt really tired and low on energy. Did most moves on middle postion, didnt have the energy for the harder ones. |
| Strength & Conditioning (Ankle) 5:00 [1] | |
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Tuesday Mar 4 |
| Running (Kanga. Bay Bike Path) 40:00 [3] 7 km (5:43 / km) +75m 5:25 / km | |
| ahr:155 max:182 slept:6.5 weight:63.5kg shoes: Asics GT-2110 |
| AFter school. Managed to run the entire way! No stops to stretch out my knees which was great, they werent even that bad when I finished... style and technique when I am tired is definitely causing the most problems when I run. I was running with Ryan which was good because that stopped me from slowing down too much when I started to get tired around 5 km. Really happy with how my training is going at the moment.
Back muscles are only sore part from yesterday. |
Monday Mar 3 |
| Powerflex (Oceana) 1:00:00 [5] | |
| slept:6.5 shoes: Asics GT-2110 |
| Powerflex 22 - the new one! Is a bit boring and really hard! Static holds til failure :( nearly died in the 2min squat hold.
Legs - 5kg, increase next time by 1kg.
Chest - 2x 1.1kg, increase to 2.3?
Will be sore tomorrow! |
| Gym Session tempo (Exercise Bike) 25:00 [4] 9 km (2:47 / km) | |
| shoes: Asics GT-2110 |
| After PF.... real dead in the legs but managed to keep up 70 RPMs on Random at level 12.
20mins - Random program
5mins - cool down. |
| Strength & Conditioning (Ankle + Wobbly) 10:00 [1] | |
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| Wobbly - 5min
Ankle - 5min |
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| C • wobbly!! 4 |
Sunday Mar 2 |
| Running (Howrah - Tranmere) 1:00:00 [3] 10 km (6:00 / km) +75m 5:47 / km | |
| ahr:156 max:185 slept:10.0 shoes: Asics GT-2110 |
| Late evening physio run.. was warm and sunny and everyone was walking their cute puppies! Felt tired for the first set but after I warmed up was feeling really good and am super happy with my times.
Did 7 on and 3 off x 6.
1. 5.13 4. 5.07
2. 5.23 5. 5.05
3. 5.09 6. 5.38 (Up the hill to home)
Av. dist was about 1.35km for the 7mins. |
| Strength & Conditioning (Ankle) 5:00 [1] | |
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