Thursday Jan 31 |
 | Jogging warm up/down 15:00 [3]2.7 km (5:33 / km) | |
| shoes: Asics Runners |
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| Running intervals 3:41 [5]1 km (3:41 / km) | |
| shoes: Asics Runners |
| Faster than last week's! Felt good. |
| Jogging warm up/down 3:41 [2]0.5 km (7:22 / km) | |
| shoes: Asics Runners |
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| Running intervals 3:46 [5]1 km (3:46 / km) | |
| shoes: Asics Runners |
| Bit slower. Went too hard at the start. |
| Jogging warm up/down 20:00 [3]3.5 km (5:43 / km) | |
| shoes: Asics Runners |
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Wednesday Jan 30 |
| Cycling hills 1:00:00 [4]25 km (2:24 / km) | |
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| Pretty hard work at the start in particular. Average 25km/hr, obviously. |
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| C • Good training and racing! 1 |
| Swimming intervals 1:30:00 [3]3.9 km (23:05 / km) | |
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| Did critical velocity 50's with lots of rest. |
| Jogging 44:56 [3]8.6 km (5:13 / km) | |
| shoes: Asics Runners |
| Good time for this course. Did 47min three weeks ago so getting faster. |
Tuesday Jan 29 |
| Jogging warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Asics Runners |
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| Running intervals 7:10 [5]1.7 km (4:13 / km) | |
| shoes: Asics Runners |
| Don't actually know the time, pressed the wrong button again. Felt good though, and dad said I was pretty quick. |
| Jogging warm up/down 5:00 [3]0.7 km (7:09 / km) | |
| shoes: Asics Runners |
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| Running intervals 7:12 [5]1.7 km (4:14 / km) | |
| shoes: Asics Runners |
| Pretty quick. Felt ok. |
| Jogging warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Asics Runners |
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Monday Jan 28 |
| Jogging 29:00 [3]6 km (4:50 / km) | |
| shoes: Asics Runners |
| Easy jog. |
| Note | |
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| Today was spent at the BIG DAY OUT!!!! So naturally I was standing up for 12 hours. But it was worth it to see Josh Pyke, Grinspoon, Silverchair, Bjork and RATM. |
Sunday Jan 27 |
| Swimming warm up/down 25:00 [3]1 km (25:00 / km) | |
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| Day 3 of the Swim Champs. |
| Swimming race 2:46 [5]0.2 km (13:50 / km) | |
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| 200 meter IM. Made the final, yay! |
| Swimming warm up/down 10:00 [3]0.3 km (33:20 / km) | |
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| Swimming race 1:20 [5]0.1 km (13:20 / km) | |
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| 100 Back. Not a great time but ok. |
| Swimming warm up/down 10:00 [3]0.3 km (33:20 / km) | |
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| Swimming race 2:33 [5]0.2 km (12:45 / km) | |
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| 200 Free. Awful, awful time. But I did expect it. |
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| C • Still faster than I do 100 metres 1 |
| Swimming warm up/down 10:00 [3]0.3 km (33:20 / km) | |
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| Swimming warm up/down 20:00 [3]0.5 km (40:00 / km) | |
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| Warm up for finals. |
| Swimming race 2:43 [5]0.2 km (13:35 / km) | |
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| Yay, knocked 3 seconds off this morning's time. Came 6th in the final, which I was pretty happy with. |
Saturday Jan 26 |
| Swimming warm up/down 20:00 [3]0.5 km (40:00 / km) | |
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| Day 2 of the Swim Champs. |
| Swimming race 1:08 [5]0.1 km (11:20 / km) | |
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| 100 Free |
| Swimming race 40 [5]0.05 km (13:20 / km) | |
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| 50 Breast. Straight after the freestyle. Would have made a final but got dq'ed for breaking...load of crap! |
| Swimming warm up/down 10:00 [3]0.4 km (25:00 / km) | |
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| Swimming race 1:27 [5]0.1 km (14:30 / km) | |
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| 100 Breast....AWFUL time. Ah well. |
| Swimming race 31 [5]0.05 km (10:20 / km) | |
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| 50 Free |
| Swimming warm up/down 10:00 [3]0.4 km (25:00 / km) | |
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| Swimming race 1:09 [5]0.1 km (11:30 / km) | |
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| Not as fast as this morning, but ok. 100 Free leg of the 4 x 100 Free relay. |
| Swimming warm up/down 20:00 [3]0.5 km (40:00 / km) | |
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| Jogging (Strength) 55:00 [4]11 km (5:00 / km) | |
| shoes: Nike Flats |
| Not actually sure of the distance. Run along the beach, good strength work. Was quite hard in parts, especially when avoiding the water and running in the soft sand. Got very wet feet anyway! Hehe. |
| Note | |
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| Muse Rule. |
Friday Jan 25 |
| Swimming warm up/down 20:00 [3]0.5 km (40:00 / km) | |
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| Today is the first day of the Victorian Country Swimming Champs. |
| Swimming race 38 [5]0.05 km (12:40 / km) | |
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| 50 Back |
| Swimming warm up/down 10:00 [3]0.3 km (33:20 / km) | |
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| Swimming race 34 [5]0.05 km (11:20 / km) | |
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| 50 Fly |
| Swimming warm up/down 10:00 [3]0.3 km (33:20 / km) | |
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| Swimming race 1:20 [5]0.1 km (13:20 / km) | |
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| 100 Back leg of the 4 x 100 medley relay. |
| Swimming warm up/down 10:00 [3]0.3 km (33:20 / km) | |
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Thursday Jan 24 |
| Swimming intervals 1:00:00 [3]2.5 km (24:00 / km) | |
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| Had to leave early today. |
| Jogging warm up/down 15:00 [3]2.8 km (5:21 / km) | |
| shoes: Asics Runners |
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| Running intervals 1:47 [5]0.5 km (3:34 / km) | |
| shoes: Asics Runners |
| Ok time, same as last week. |
| Jogging warm up/down 3:34 [2]0.5 km (7:08 / km) | |
| shoes: Asics Runners |
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| Running intervals 3:47 [5]1 km (3:47 / km) | |
| shoes: Asics Runners |
| That hurt! There was a hill in the middle. Ok time. |
| Jogging warm up/down 20:00 [3]3.3 km (6:04 / km) | |
| shoes: Asics Runners |
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Wednesday Jan 23 |
| Swimming intervals 1:30:00 [3]3 km (30:00 / km) | |
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| Another taper/sprint set |
| Jogging 45:15 [3]9 km (5:02 / km) | |
| shoes: Asics Runners |
| Felt pretty good today. Easy-ish run. |
Tuesday Jan 22 |
| Swimming intervals 1:30:00 [3]3.5 km (25:43 / km) | |
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| Did like 1.2 km of Butterfly! Eek! |
| Jogging warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Asics Runners |
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| Running intervals 7:15 [5]1.7 km (4:16 / km) | |
| shoes: Asics Runners |
| Not too sure if that time is right, didn't press the right button. Anyway the terrain loop again. |
| Jogging warm up/down 5:00 [5] | |
| shoes: Asics Runners |
| Recovery. |
| Running intervals 7:09 [5]1.7 km (4:12 / km) | |
| shoes: Asics Runners |
| Terrain loop number 2. Pretty good time...might even be a PB. |
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| C • Fast 4 |
| Jogging warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Asics Runners |
| Didn't feel to bad until near the end, when I started to feel dizzy for some reason. Anyway feel better after some lucozade and some pasta. |
Monday Jan 21 |
| Cycling long 1:30:00 [3]37.5 km (2:24 / km) | |
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| Long-ish ride, for me. Average 26km/hr. Easy for the first half, but straight into the wind for alot of the second half. |
| Swimming intervals 1:30:00 [3]3.3 km (27:16 / km) | |
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| Did 25's at 100metre race pace. |
Sunday Jan 20 |
| Orienteering long 1:30:00 [4]11 km (8:11 / km) | |
| shoes: Silva O-Shoes |
| Did a warm up putting out tapes for mum, then did a control-picking exercise, then picked up the tapes for the exercise and ran back to the car. |
Saturday Jan 19 |
| Cycling intervals 1:15:00 [3]33 km (2:16 / km) | |
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| Distance is an estimate....it was raining out so I did a windtrainer set. Bloody hard work! But at least I got to watch the tennis. |
| Jogging 24:00 [2]5 km (4:48 / km) | |
| shoes: Asics Runners |
| Easy Recovery jog. |
Friday Jan 18 |
| Jogging warm up/down 17:00 [3]3 km (5:40 / km) | |
| shoes: Asics Runners |
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| Running intervals 1:43 [5]0.5 km (3:26 / km) | |
| shoes: Asics Runners |
| First of 2 x 500m intervals |
| Jogging warm up/down 3:33 [2]0.5 km (7:06 / km) | |
| shoes: Asics Runners |
| Recovery between intervals |
| Running intervals 1:46 [5]0.5 km (3:32 / km) | |
| shoes: Asics Runners |
| Second of 2 x 500m intervals. Both faster than last week. Yay! |
| Jogging warm up/down 20:00 [2]3.5 km (5:43 / km) | |
| shoes: Asics Runners |
| Recovery. |
| Swimming intervals 1:30:00 [4]3.6 km (25:00 / km) | |
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| Threshold 100's set |
Wednesday Jan 16 |
| Swimming intervals 1:30:00 [3]3.8 km (23:41 / km) | |
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| Continuous IM set. |
| Swimming intervals 1:30:00 [4]3.6 km (25:00 / km) | |
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| Did critical velocity 50s. Ouch. |
| Jogging 45:00 [3]8.5 km (5:18 / km) | |
| shoes: Asics Runners |
| Easy jog. Bit slow. Hard at the start...sluggish from swimming. |
Tuesday Jan 15 |
| Jogging warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Asics Runners |
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| Running intervals 7:21 [5]1.6 km (4:36 / km) | |
| shoes: Asics Runners |
| Terrain run interval. Ouch. |
| Jogging warm up/down 5:00 [3]1 km (5:00 / km) | |
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| Running intervals 7:40 [5]1.6 km (4:47 / km) | |
| shoes: Asics Runners |
| Terrain run number 2. Double ouch. |
| Jogging warm up/down 20:00 [2]3 km (6:40 / km) | |
| shoes: Asics Runners |
| Home again. |
Monday Jan 14 |
| Cycling 1:00:00 [3]26 km (2:18 / km) | |
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| Windy. Found it hard. Average 26km/hr |
| Swimming intervals 1:25:00 [3]3 km (28:20 / km) | |
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| short 25 meter sprints set, then some threshold 50s. |
Sunday Jan 13 |
| Orienteering 1:35:00 [4]**** 12 km (7:55 / km) | |
| shoes: Silva O-Shoes |
| Training on Petticoat gully with Belinda, Vanessa, Jenny, Kay, Reuben and dad. First did 3 loops, putting out controls for the first loop, then did a map-memory exercise. Felt pretty awful. Very tired. |
| Orienteering 20:00 [3]**** 2 km (10:00 / km) | |
| shoes: Silva O-Shoes |
| Control-picking exercise. REALLY not my forte...especially when tired. Oh well, i guess it did me good, even if I didn't enjoy it. |
Saturday Jan 12 |
| Cycling 1:00:00 [3]26 km (2:18 / km) | |
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| Average 26km/hr. Funnily enough. |
| Swimming race 16:00 [5]1 km (16:00 / km) | |
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| Danger 1000 ocean swim in Torquay. Time wasn't too bad, for me. |
Friday Jan 11 |
| Swimming intervals 1:20:00 [4]3.4 km (23:32 / km) | |
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| Hard work...did 1km fly set then 5 flatout freestyle 100's (PB + 5s) with recovery between. |
Thursday Jan 10 |
| Swimming intervals 1:30:00 [3]3.8 km (23:41 / km) | |
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| Jogging warm up/down 15:00 [2]2.55 km (5:53 / km) | |
| shoes: Asics Runners |
| Today it is REALLY hot and humid. Waited til quarter to 8 but it was still 36 |
| Running intervals 1:47 [5]0.5 km (3:34 / km) | |
| max:185 shoes: Asics Runners |
| Slow, but hey. |
| Jogging warm up/down 3:17 [2]0.5 km (6:34 / km) | |
| shoes: Asics Runners |
| Recovery between 500's |
| Running intervals 1:52 [5]0.5 km (3:44 / km) | |
| max:192 shoes: Asics Runners |
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| Jogging warm up/down 20:00 [2]3 km (6:40 / km) | |
| shoes: Asics Runners |
| Easy warm down after 500's. |
Wednesday Jan 9 |
| Swimming intervals 1:30:00 [4]4 km (22:30 / km) | |
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| Main set: 15 x 100m at critical velocity with 30s rest between. |
| Jogging 45:00 [3]8.5 km (5:18 / km) | |
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| Geez it was hot! Though tomorrow is going to be 38...yuk. |
Tuesday Jan 8 |
| Swimming intervals 1:30:00 [3]3.8 km (23:41 / km) | |
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| Jogging hills 45:00 [4]7.5 km (6:00 / km) | |
| shoes: Asics Runners |
| This was hard work. Out on the hilly tracks around Canadian Forest. Thought I might leave the terrain run for today. |
Monday Jan 7 |
| Swimming intervals 1:30:00 [3]4 km (22:30 / km) | |
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Sunday Jan 6 |
| Orienteering race 1:36:00 [3]**** 7.6 km (12:38 / km) | |
| shoes: Silva O-Shoes |
| I was very tired and this was very steep. Fitness isn't the best...and neither is navigation! Thick bush around Belangalo, used tracks for a lot of it but a few times stupidly tried to go through the undergrowth. Not a good idea. Oh well, it was a bit of fun I guess! |
Saturday Jan 5 |
| Orienteering race 38:31 [4]**** 3.5 km (11:00 / km) | |
| shoes: Silva O-Shoes |
| Middle distance. Tough, pretty happy but did make some stupid little mistakes (which I couldn't afford to make!). |
Friday Jan 4 |
| Orienteering race (Sprint) 20:25 [5]2.7 km (7:34 / km) | |
| shoes: Nike Flats |
| On Maquarie Uni. VERY stupid, headless mistakes. Probably about four minutes all up. Yuk. |
| Orienteering race (Relay) 30:00 [4]*** 5 km (6:00 / km) | |
| shoes: Silva O-Shoes |
| Relay in the pine at Belangalo. Actually did 2 times 2.5 courses, with different leg splits each time. Very flat and easy to nav by the log piles. Did better on the second one...funny thing that. |
Thursday Jan 3 |
| Orienteering 1:00:00 [2]*** | |
| shoes: Silva O-Shoes |
| Pretty much just looking at sand dune terrain in preparation for JWOC maps in Sweden (should I go). Not too hard. Lots of spiders. Jogged a little. |
Wednesday Jan 2 |
| Running race 12:06 [5]3 km (4:02 / km) vdot: 47.4 | |
| shoes: Nike Flats |
| Bloody hell! Just wished it would end! Okay time, not fantastic. It was pretty hot out there! |
| Running intervals (Beep Test) 15:00 [5] | |
| shoes: Nike Flats |
| Time is just an estimate...I don't know how long it was! I know it felt like forever. Got to 10.10. Disappointed because I've done 11.1 before but i guess it was close enough. |