Wednesday Apr 30 |
 | Note | |
| |
| school camp. |
Tuesday Apr 29 |
| Note | |
| |
| school camp. |
Monday Apr 28 |
| Running 58:53 [3] 12.05 km (4:53 / km) | |
| |
| Normal loop - With a bit extra. |
Sunday Apr 27 |
| Running warm up/down 30:00 [3] 5 km (6:00 / km) | |
| |
| Fucking cold. |
| Orienteering race 56:45 [5] 9.2 km (6:10 / km) | |
| |
| Steep spur/gully only small mistakes today. |
Saturday Apr 26 |
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| |
| before and after the race |
| Orienteering race 58:27 [5] 7 km (8:21 / km) | |
| |
| Absoloutly Fucked the 8th all good up till then. |
Wednesday Apr 23 |
| Running 1:05:00 [4] 11.3 km (5:45 / km) | |
| |
| Creek Run. smashed my legs. |
Tuesday Apr 22 |
| Running 40:00 [3] 8 km (5:00 / km) | |
| |
| Normal loop smashed it . |
Monday Apr 21 |
| Running race 9:21 [3] 3 km (3:07 / km) vdot: 63.5 | |
| |
| Felt good but clearly tired. |
| Running 40:00 [3] 8 km (5:00 / km) | |
| |
| Normal 40 min Loop. fucked |
| Running warm up/down 15:00 [3] 2 km (7:30 / km) | |
| |
| Warming up before the race. |
Sunday Apr 20 |
| Running warm up/down 50:00 [3] 10 km (5:00 / km) | |
| |
| |
| Running 46:00 [3] 12 km (3:50 / km) | |
| |
| 3 laps of hilly loop 4.8 course .
Lap 1. 18 mins
Lap 2. 15 mins
Lap 3. 13.10 mins
Smashed it hard awsome training session. |
Saturday Apr 19 |
| Running race 19:23 [5] 6 km (3:14 / km) vdot: 64.7 | |
| |
| Felt good smashed a minute off last year. |
| Running warm up/down 35:00 [3] 5 km (7:00 / km) | |
| |
| |
Friday Apr 18 |
| Running (Recovery) 30:00 [3] 7 km (4:17 / km) | |
| |
| Easy Run before the race tomorrow felt shit after 2 days of some homo school camp. |
Tuesday Apr 15 |
| Cycling 15:00 [3] 5 km (3:00 / km) | |
| |
| Fuckn Rooted. |
Monday Apr 14 |
| Running tempo 40:00 [3] | |
| |
| just did the usaull short loop. smashed the pass bout half way. feeling a peek coming hopefully hits 9 am next saturday. |
Sunday Apr 13 |
| Orienteering race (Haga) 1:10:21 [3] 12.42 km (5:40 / km) +200m 5:15 / km | |
| |
| Mass start 4 loop race .4th place over-all.
Felt shit afterwards. |
Saturday Apr 12 |
| Orienteering race (4 x 2k) 45:00 [3] 8 km (5:38 / km) | |
| |
| 4 x 2k courses. |
Friday Apr 11 |
| Running (recovery) 40:00 [3] 8 km (5:00 / km) | |
| |
| Cruised round the yards |
Thursday Apr 10 |
| Running intervals (mona farktlek) 1:15:00 [3] 10 km (7:30 / km) | |
| |
| 20 mins warm up
10 mins hurdles and core
20 mins mona ran 6.4 in 20 mins
25 mins warm down |
Wednesday Apr 9 |
| Running long 1:22:00 [3] 16 km (5:08 / km) | |
| |
| Long run aound the fence up OTH |
Tuesday Apr 8 |
| Running intervals (Track) 1:20:00 [3] 5 km (16:00 / km) | |
| |
| 2k warm up.
hurdles, medicine ball,
200, 400, 600, 400, 200 walk lap 200, 400, 600, 400, 200
2k warm down
|
Monday Apr 7 |
| Running 1:00:00 [3] 10 km (6:00 / km) | |
| |
| 6k through sand then along the creek. felt like a had ran 15k by the end. |
Sunday Apr 6 |
| Soccer (Indoor) 40:00 [3] | |
| |
| G/Final won a beer mug and a free pot. |
Saturday Apr 5 |
| Running (Long) 1:40:00 [3] | |
| |
| Long run around dalesford upper legs are recked. |
Friday Apr 4 |
| Running (recovery) 25:00 [3] | |
| |
| run |
Thursday Apr 3 |
| Running intervals (Track) 1:05:00 [4] 6 km (10:50 / km) | |
| |
| 10 x 300s @ 47 - 50 secs with 2 min recovery.
5 x gym ball lunges
6 x small hurdles + 25 mins warm up & down . |
Wednesday Apr 2 |
| Running 1:01:00 [3] 11 km (5:33 / km) | |
| |
| Ran in the creek so much harder to run through the sand . Wasnt going slow. |
Tuesday Apr 1 |
| Running 1:05:00 [3] 12 km (5:25 / km) | |
| |
| easy run |