Friday Feb 29 |
 | Swimming intervals 1:30:00 [4]3.7 km (24:19 / km) | |
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| 100's of Freestyle. Did them about 3s faster than threshold. |
Thursday Feb 28 |
| Swimming intervals 1:30:00 [3]4.2 km (21:26 / km) | |
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| 36 x 50 freestyle threshold pace. I was pretty tired today! |
Wednesday Feb 27 |
| Swimming intervals 1:30:00 [3]3.4 km (26:28 / km) | |
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| IM set and then starts. |
| Swimming intervals 1:30:00 [3]3.4 km (26:28 / km) | |
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| Fly set and then hard kick. |
| Jogging 43:00 [3]8.5 km (5:04 / km) | |
| shoes: Asics Gel Runners |
| Felt really good today running, which was good. |
Tuesday Feb 26 |
| Jogging hills 1:05:00 [4]12.5 km (5:12 / km) | |
| shoes: Asics Gel Runners |
| I really have no idea how far it was, its just an estimate. Run on the Yarrowee and then up through Nerrina over the highway. Dad and I thought we'd do our intervals on thursday or another day. |
Monday Feb 25 |
| Cycling 1:25:00 [3]37 km (2:18 / km) | |
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| On the windtrainer again. |
| Swimming intervals 1:30:00 [3]3.8 km (23:41 / km) | |
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| Threshold 50's. |
Sunday Feb 24 |
| Orienteering race 1:15:00 [4]10.5 km (7:09 / km) | |
| shoes: Silva O-Shoes |
| A Hagaby course in Bendigo at Diamond Hill. Did alright, didn't really make any mistakes. Got a bit tired in the second loop. |
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| C • Hagaby 2 |
| Orienteering 1:10:00 [3] | |
| shoes: Silva O-Shoes |
| A "downhill" course at Mt Alexander. Didn't feel very downhill! I was exhausted. I skipped a few of the controls but did most of it. |
Saturday Feb 23 |
| Orienteering 35:00 [3]4 km (8:45 / km) | |
| shoes: Silva O-Shoes |
| Training with the Nuggets at Deadman's Flat, in the detailed area. |
| Orienteering race 20:50 [4]3.6 km (5:47 / km) | |
| shoes: Asics Gel Runners |
| Sprint around a park in Bendigo. |
Friday Feb 22 |
| Cycling 1:01:00 [3]26.5 km (2:18 / km) | |
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| 26km/hr. Windy but not hilly. |
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| C • Good Training! 3 |
Thursday Feb 21 |
| Swimming intervals 1:30:00 [3]3.5 km (25:43 / km) | |
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| Threshold 125's |
Wednesday Feb 20 |
| Jogging 58:00 [3]11.5 km (5:03 / km) | |
| shoes: Asics Gel Runners |
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| Swimming intervals 1:20:00 [4]3 km (26:40 / km) | |
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| Including 1.4km of butterfly...yuk. |
Tuesday Feb 19 |
| Jogging warm up/down 15:00 [3]3 km (5:00 / km) | |
| shoes: Nike Flats |
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| Running race 11:32 [5]3 km (3:51 / km) vdot: 50.1 | |
| shoes: Nike Flats |
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| Jogging warm up/down 20:30 [3]3.5 km (5:51 / km) | |
| shoes: Nike Flats |
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Monday Feb 18 |
| Cycling hills 1:00:00 [4]26 km (2:18 / km) | |
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| Hot, windy and hilly!!! |
| Swimming intervals 1:25:00 [3]3.7 km (22:58 / km) | |
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| Threshold 100's. Challenging but not hard. |
| Note | |
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| This week is a bit of an ease-off for me, I've had five or so weeks of solid to hard training. |
Sunday Feb 17 |
| Orienteering race 33:30 [4]*** 4.5 km (7:27 / km) | |
| shoes: Silva O-Shoes |
| Just a club event, on Canadian Forest. Awfully thick where the gum plantations have been grown over the old pines...good ankle-twisting stuff. Was a bit leg-tired and had a few mindless mistakes but it was a pretty easy course! |
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| C • Cover girl 2 |
| Cycling 1:25:00 [3]37 km (2:18 / km) | |
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| Did it on the windtrainer so the distance is an estimate. Pretty hard work in this heat! But I felt okay, just a bit tired in the legs. |
Saturday Feb 16 |
| Orienteering long 1:29:30 [3]**** 12 km (7:28 / km) | |
| shoes: Silva O-Shoes |
| Did a really long relocation exercise on Creswick Diggings. Was good. |
Friday Feb 15 |
| Swimming intervals 1:20:00 [3]2.7 km (29:38 / km) | |
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| Max effort 50's. |
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| C • Great Training! 4 |
Thursday Feb 14 |
| Swimming intervals 1:30:00 [3]3.8 km (23:41 / km) | |
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| 200's at a bit slower than threshold. |
| Jogging warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Asics Gel Runners |
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| Running intervals 3:59 [5]1 km (3:59 / km) | |
| shoes: Asics Gel Runners |
| Feeling pretty awful today. Struggling with breathing. |
| Jogging warm up/down 4:00 [3]0.5 km (8:00 / km) | |
| shoes: Asics Gel Runners |
| Recovery. |
| Running intervals 3:54 [5]1 km (3:54 / km) | |
| shoes: Asics Gel Runners |
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| Jogging warm up/down 4:00 [3]0.5 km (8:00 / km) | |
| shoes: Asics Gel Runners |
| Recovery. |
| Running intervals 4:04 [5]1 km (4:04 / km) | |
| shoes: Asics Gel Runners |
| Yuk. |
| Jogging warm up/down 17:00 [3]3 km (5:40 / km) | |
| shoes: Asics Gel Runners |
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Wednesday Feb 13 |
| Swimming intervals 1:30:00 [4]4.2 km (21:26 / km) | |
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| Flatout 100s, PB + 5. |
| Jogging 45:00 [3]9 km (5:00 / km) | |
| shoes: Asics Gel Runners |
| Had a bit of a detour to look at the Bandido's fortress. Dad told me the story of when they had a full on siege war with the police. |
Tuesday Feb 12 |
| Swimming intervals 1:30:00 [3]4.2 km (21:26 / km) | |
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| Threshold 100's. |
| Jogging warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Asics Gel Runners |
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| Running intervals (Terrain Run) 6:59 [5]1.7 km (4:06 / km) | |
| shoes: Asics Gel Runners |
| Pretty good time...fell over halfway through! |
| Jogging warm up/down 5:00 [3]0.7 km (7:09 / km) | |
| shoes: Asics Gel Runners |
| Recovery |
| Running intervals (Terrain Run) 7:02 [5]1.7 km (4:08 / km) | |
| shoes: Asics Gel Runners |
| Pretty consistent. In both of them I tried to push it down the hills and on the flats and ease off a bit up the hill. It worked out pretty well and my heart rate was pretty consistent. |
| Jogging warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Asics Gel Runners |
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Monday Feb 11 |
| Cycling hills 1:20:00 [4]34 km (2:21 / km) | |
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| Average about 26km. |
| Swimming intervals 1:30:00 [3]3.6 km (25:00 / km) | |
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| Threshold 50's. |
Sunday Feb 10 |
| Orienteering long 1:42:30 [4]13 km (7:53 / km) | |
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| Training at Nerrina with Kathryn, Robbie, Blair, Dad and the juniors. Did a relocation exercise for about an hour, then some simplification exercises and then a control picking course. Good training.
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| C • Juniors 4 |
Saturday Feb 9 |
| Swimming warm up/down 10:00 [3]0.5 km (20:00 / km) | |
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| State Sprints day. |
| Swimming race 40 [5]0.05 km (13:20 / km) | |
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| 50 Breastroke. Made a final but couldn't go. |
| Swimming warm up/down 5:00 [3]0.3 km (16:40 / km) | |
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| Swimming race 33 [5]0.05 km (11:00 / km) | |
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| 50 Fly, did a pb. |
| Swimming warm up/down 5:00 [3]0.2 km (25:00 / km) | |
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| Swimming race 31 [5]0.05 km (10:20 / km) | |
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| 50 Freestyle. A bit slow. |
Friday Feb 8 |
| Swimming intervals 1:30:00 [3]3.5 km (25:43 / km) | |
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| Sprints, lots of rest. |
Thursday Feb 7 |
| Orienteering 1:10:00 [4]**** 9.5 km (7:22 / km) | |
| shoes: Silva O-Shoes |
| Training on Chinaman's Flat with Vanessa.
First did a map memory course, then a control-picking course. Had some trouble with number 10 but did well on the rest. |
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| C • Training machine... 3 |
Wednesday Feb 6 |
| Jogging 44:30 [3]8.7 km (5:07 / km) | |
| shoes: Asics Gel Runners |
| Bit faster than last time. Felt good. |
| Swimming intervals 1:30:00 [3]3.4 km (26:28 / km) | |
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| Critical Velocity 50's. |
Tuesday Feb 5 |
| Swimming intervals 1:30:00 [3]4.2 km (21:26 / km) | |
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| Did threshold 50's. |
| Jogging warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Asics Gel Runners |
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| Running intervals 6:57 [5]1.7 km (4:05 / km) | |
| shoes: Asics Gel Runners |
| Woo! New PB! Terrain run #1. |
| Jogging warm up/down 6:00 [3]0.7 km (8:34 / km) | |
| shoes: Asics Gel Runners |
| Recovery between intervals. |
| Running intervals 7:16 [5]1.7 km (4:16 / km) | |
| shoes: Asics Gel Runners |
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| Jogging warm up/down 19:30 [3]3 km (6:30 / km) | |
| shoes: Asics Gel Runners |
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Monday Feb 4 |
| Cycling intervals 1:25:00 [3]35 km (2:26 / km) | |
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| Made up distance...did it on the windtrainer. Hard work. |
| Swimming intervals 1:30:00 [3]3.1 km (29:02 / km) | |
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| Short sprint work. |
Sunday Feb 3 |
| Swimming race 12:37 [4]0.8 km (15:46 / km) | |
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| Swim leg of Gatorade Triathlon |
| Cycling race 51:33 [4]26 km (1:59 / km) | |
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| Cycle leg of Triathlon |
| Running race 33:45 [4]8 km (4:13 / km) vdot: 48.1 | |
| shoes: Nike Flats |
| Run leg of triathlon. Came second, yay! |
Saturday Feb 2 |
| Orienteering long 1:33:00 [4]**** 12.5 km (7:26 / km) | |
| shoes: Silva O-Shoes |
| A long run on Bunjil Dreaming (Little Forest) ending in some fast control picking. Actually picked up mum's map by accident and only did half the course, had to meet her at the start and get my map so i could do the rest of the course. Which was quite physical, and hard as I was already tired! |
Friday Feb 1 |
| Swimming intervals 1:20:00 [3]3.2 km (25:00 / km) | |
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| Did threshold 75's with not much rest. |