Saturday Dec 9 |
 | run 25:00 [3] | |
| shoes: nike katana |
| jog out around bluff at lorne, tried to go fast but was really hot |
Friday Dec 8 |
| ride (road commute) 20:00 [1] | |
| (rest day) |
| rode to work, felt a little stiff, probably just tired from work. having rest day for anaconda |
Thursday Dec 7 |
| ride (road, commute) 42:00 [1] | |
| |
| rode 42 min total today commuting, work was quite tough, wish i could add that to my log. |
| run (bike path) 26:02 [3] | |
| ahr:140 max:151 shoes: nike katana |
| cruisy sorta run arounf merri creek. left knee still rough, very easy day tomo though. |
Wednesday Dec 6 |
| ride (road) 36:00 [3]20.0 mi (1:47 / mi) | |
| |
| had to get to gissy, rode in a hurry didnt wanna miss the train. slow first part along dirt road so not telling my avg speed. went at around 32kmph for the rest though, but its all downhill.
back has occasional twinge
|
| run 25:46 [4]6 km (4:18 / km) +100m 3:58 / km | |
| ahr:153 max:165 slept:8.0 shoes: nike katana |
| went out for run hoping back would hold up okay. started slow left knee a little rough, but okay. was feeling pretty standard. 2/3 of the way around i noticed my time was fairly decent, so went hard. pulled out a seasonal pb, very pleased |
Tuesday Dec 5 |
| Note | |
| (injured) |
| had random lower back cramp watching tv in the morning. devo! wanted to overtake briohney! couldn't move all day, max had a go at massaging it out. fairly unusual thjing to happen but i expect to sleep it off. |
Monday Dec 4 |
| orienteering 52:46 [3]**** 4.7 mi (11:14 / mi) +240m 6:01 / km | |
| spiked:15/18c shoes: VJ Integrator |
| training at korong spur, aus middle dist champs m21E course.
felt very tired, ran with jimbo. nav should have been easier b/c i had break to look at next leg while jim put up streamers.
repeated mistake that i made last autumn. |
| orienteering (short race) 16:43 [4]***** 2.7 km (6:11 / km) | |
| spiked:9/9c slept:8.0 shoes: VJ Integrator |
| short, mostly downhill course at kooyoora. ran really well, felt better than this morning |
Sunday Dec 3 |
| run race (fun run) 19:42 [5]5 km (3:56 / km) vdot: 50.7 | |
| rhr:36 shoes: nike katana |
| coburg lake classic 5k race 3rd, felt mod, slowed a lot second half |