Monday Jun 30 |
 | Running 1:20:00 [3] | |
| |
| Ran down main road, then Mc Namaram, Murrays Hill, Craigburn avenue to the 'lookout' and back home.
A good stretch of the legs before flying out to Ireland tomorrow. |
Sunday Jun 29 |
| orienteering 1:44:00 [3] | |
| |
| Felt a cold coming on and was pretty tired after farewell party so walked the course. Very pleasant... and wimpy i know!
|
Saturday Jun 28 |
| tennis 1:00:00 [3] | |
| |
| 6-2, 6-3 doubles
3-6, 3-6 singles |
| Running 55:00 [3] | |
| |
| suburbs run |
Friday Jun 27 |
| Running 51:00 [4] | |
| |
| |
Wednesday Jun 25 |
| Running tempo 52:00 [3] 9.9 km (5:15 / km) | |
| |
| Stomach still feeling a little sick so didn't want to push it too hard. Kept going with only one stop to stretch which was good. |
Tuesday Jun 24 |
| Note | |
| (sick) (rest day) |
| |
Monday Jun 23 |
| tennis 1:30:00 [1] | |
| (sick) |
| 6-3, 6-4, 0-6 (3 seperate doubles games)
Only one more week left of mid-week competition : (
n.b. feeling really sick tonight. Not sure if something wasn't cooked from Wok in the Box? |
Sunday Jun 22 |
| Running long 1:12:00 [3] | |
| |
| From Lauras to Upper Sturt, then down Olave Hill Road and return |
Saturday Jun 21 |
| Rogaine (walking/ slow jog) 5:00:00 [3] | |
| |
| |
Friday Jun 20 |
| Running (recovery) 30:00 [3] 5 km (6:00 / km) | |
| |
| Run around the suburbs...easy |
Thursday Jun 19 |
| cycle (commute) 45:00 [1] | |
| |
| City to Rostrevor |
| Strength and Conditioning (fitball) 45:00 [1] | |
| |
| Mainly core stuff |
| aerobics class 30:00 [3] | |
| |
| Did an aerobics DVD with a friend...slightly weird i know! |
Wednesday Jun 18 |
| Running intervals 12:00 [5] | |
| |
| 8 x 400-ish
1:25
1:22
1:15 (new style)
1:14
1:12
1:12
1:15
1:13
|
| Running (recovery) 20:00 [3] | |
| |
| Recovery back to start of 400s. Made sure i was fully recovered so i could do the intervals fast. Especially as using the driving technique with my legs made it a bit harder strength-wise. |
| Strength and Conditioning (Legs) 15:00 [3] | |
| |
| Did some hopping, lunges, calf raises on the oval |
Tuesday Jun 17 |
| Running warm up/down 25:00 [3] | |
| |
| To the hill and along Torrens |
| Running hills 17:00 [5] | |
| |
| 10? x short hill intervals
Was pretty tired from yesterday so did not do all the same length (cut down the last three)
|
Monday Jun 16 |
| orienteering (Waterholes) 53:00 [4] 5.9 km (8:59 / km) | |
| |
| Tested out Susanne's courses for the 6th of July as I'll be in Ireland.
Splits??
Started off really well but was not as 'tough' as i should have at the end. Perhaps i would have been if i was aware that Susanne would keep popping up to take splits throughout the course! Face planted on the second to last control so lost about 2mins at the end from being winded. |
| cycle (commute) 40:00 [3] | |
| |
| |
Sunday Jun 15 |
| orienteering race (South Para) 1:22:00 [4] | |
| |
| SO THICK & not at all runable. Did course three which was a wise choice as no one finished 1 or 2. |
| cycle (commute) 40:00 [3] | |
| |
| |
Saturday Jun 14 |
| rpm bike class 46:00 [3] | |
| |
| |
| yoga 1:00:00 [1] | |
| |
| Really good for the legs...much harder than it looks. |
Monday Jun 9 |
| orienteering race 1:10:00 [3] 6 km (11:40 / km) | |
| |
| Had a good race apart from controls 1 & 5 where i made 15min mistakes!!! Made my time look just slightly disgraceful! lol a Very complex map with so much detail in the flinders. |
Sunday Jun 8 |
| orienteering long 1:30:12 [3] 7.3 km (12:21 / km) | |
| |
| Was doing well until number 7 when i got so cold that i couldnt think. Rain was bucketing down and massive wind chill factor. My control 7 was only 150m from the map edge and i ended up running off the map which also didn't help.
Ran ok when i knew where i was going but should have pushed harder.Was disappointed tuesday's training at Kersbrook didn't convert to good racing. |
Saturday Jun 7 |
| orienteering (WALKED COURSE) 59:14 [3] 4.6 km (12:53 / km) | |
| |
| Flinders Warm up event. Great navigation and found i could decided on route choices well. Just walked / jogged round the course so to conserve energy for the long |
Friday Jun 6 |
| Running (recovery) 30:00 [1] | |
| |
| Just a short run to explore montacute road. Very pretty : ) Took it pretty slowly because of the weekend |
Thursday Jun 5 |
| Running 45:00 [3] 8.4 km (5:21 / km) | |
| |
| Usual Thursday loop with Helen and John. Started off pretty slowly as Helen wasn't feeling great but then sped up on the way back, doing multiple surges to stay ahead of John...RUN TOUGH! |
Tuesday Jun 3 |
| orienteering 52:00 [3] 5.8 km (8:58 / km) | |
| |
| Kersbrook Glades...really good training!!!
didn't make any navigational errors and kept concentrating the whole way. Went really fast from the adrenolin rush of not actually stuffing up and even though i started about 15mins infront of Ruben, managed to stay ahead of him the whole way. This was interesting as he was the one putting out the tapes for the others! lol
Made definate route choices and ran tough. also read the contours really well and made use of tracks |
Monday Jun 2 |
| Running (recovery) 40:00 [3] | |
| |
| Along Linear trail in Blackwood then up Murrays Hill Road and Coromandel Parade. Nose was dumb the whole way but really refreshing. Mist rising out of the valleys nice too : ) |
Sunday Jun 1 |
| orienteering race 1:20:00 [3] | |
| |
| Mass start couse including warm up. Kept with others until control 6 then lost them by a long way. Lead to the start of a "run tough, race tough" campaign for better performance in future "O" races. No more slack juniors! |