Saturday May 31 |
 | Orienteering 1:00:00 [3] 5 km (12:00 / km) | |
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| me and troysie did some technique stuff at kooyora while jimbo was checcking out his courses. troy was smashing it . |
Friday May 30 |
| Running 1:00:00 [3] 6 km (10:00 / km) | |
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| helped jimbo at the schools champs by running round the bush finding lost kids .. there was many to be found |
Thursday May 29 |
| Running warm up/down 35:00 [3] 5 km (7:00 / km) | |
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| befiore including hurdles and ran to jims after.
'It is finally complete. Four years ago in Sydney, I cried with sadness. Today, I cry tears of joy. I'm living a moment of glory'
Hicham El Guerrouj |
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| C • moook 4 |
| Running intervals 35:00 [3] 3 km (11:40 / km) | |
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| 16x 150 meters with a bout 1 15 min walk recovery. |
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| C • AP Log 2 |
Wednesday May 28 |
| Running 58:00 [3] 13 km (4:28 / km) | |
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| race course loop |
Tuesday May 27 |
| Running warm up/down 35:00 [3] 5 km (7:00 / km) | |
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| included hurdles and streching |
| Running intervals 15:00 [3] 0.4 km (37:30 / km) | |
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| restiing |
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| C • *...:LOOK BELOW:...* 2 |
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| C • Your Doing It Wrong 3 |
| Running 6:20 [3] 2.4 km (2:38 / km) | |
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| 6 sets of 400 mts 65 64 64 64 65 65 |
Monday May 26 |
| Running 50:00 [3] 10.11 km (4:57 / km) | |
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| Along the creeek and paast the sale yards. |
Sunday May 25 |
| Running long 1:22:00 [3] 16 km (5:08 / km) | |
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| around along the creek then out into the bush. so tired now. |
Saturday May 24 |
| Running race 20:12 [5] 6.5 km (3:06 / km) vdot: 68.1 | |
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| woodvale classic tough race ran open men eded up geeting a bottle of wine and a massive clock and a sash for winning.
'Why should I practice running slow? I already know how to run slow. I want to learn to run fast'
Emil Zatopek |
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| C • Who 5 |
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| C • Quote 4 |
| Running warm up/down 40:00 [3] 6 km (6:40 / km) | |
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| 10 minutes before and 30 afterwards. |
Friday May 23 |
| Running 50:00 [3] 9.3 km (5:23 / km) | |
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| along the creek and back in the dark |
Thursday May 22 |
| Note | |
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| rest day |
Wednesday May 21 |
| Running 1:05:00 [3] 12.85 km (5:04 / km) | |
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| slow run around back of sale yards past the dam then back along the creek. |
Tuesday May 20 |
| Running warm up/down 40:00 [3] 6 km (6:40 / km) | |
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| warmed up and down after session and 10 mins of hurdles and streeching. |
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| C • almost cover boy 4 |
| Running intervals 20:00 [3] 3 km (6:40 / km) | |
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| 10 x 100mts with 200mt recovery |
Monday May 19 |
| Running 50:00 [3] 10.11 km (4:57 / km) | |
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| along the creek was good running on soft green grass for once. didnt feel tired at all. |
Sunday May 18 |
| Orienteering (Long Distance) 1:48:00 [3] 13.75 km (7:51 / km) | |
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| Made some mistakes early on but was still going alright got caught by rob preston and ryan ran with them most of the way home. |
| Running warm up/down 5:00 [3] 1 km (5:00 / km) | |
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| only a small warm up |
Saturday May 17 |
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| Event: Sun Coast Classic & WOC Selection Trials
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| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
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| warmed up before and after the sprint. |
| Orienteering race 17:13 [3] 2.73 km (6:18 / km) | |
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| Sprint race at littlechild creek made a couple of mistakes but still ran ok felt strong at the end. |
| Running warm up/down 20:00 [3] 3 km (6:40 / km) | |
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| warmed up before and after the middle distance . |
| Orienteering 40:14 [3] 4.92 km (8:11 / km) | |
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| middle distance at the sdame place went alright . |
Friday May 16 |
| Orienteering race (Schools champs) 20:00 [3] 4 km (5:00 / km) | |
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| Sarted the schools champs but hurt my ankle after 6 so walked back. |
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
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| Was freezing so warmed up good. |
Thursday May 15 |
| Running 25:00 [3] 4 km (6:15 / km) | |
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| short run before tommrow |
Tuesday May 13 |
| Running warm up/down 35:00 [3] 5 km (7:00 / km) | |
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| Warmed up before and After training. |
| Running 11:00 [3] 3.2 km (3:26 / km) | |
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| 2 x 1600mts serging every 100 most sergers under 16 seconds. |
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| C • know what is depressing 1 |
Monday May 12 |
| Running 1:00:00 [3] 10.5 mi (5:42 / mi) | |
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| Stockyard loop with more up the crrek then home . |
Sunday May 11 |
| Running 1:00:00 [3] 9 km (6:40 / km) | |
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| was to tired to do any thing longer so took my uncles advise and didnt woory about ks. |
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| C • Good to see 1 |
Saturday May 10 |
| Running race 19:43 [3] 6 km (3:17 / km) vdot: 63.4 | |
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| Second in open men was to farked fromthe week to do any good . |
| Running warm up/down 30:00 [3] 5 km (6:00 / km) | |
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| Ran the course a few more time before and after. |
Friday May 9 |
| Running 50:00 [3] 8 km (6:15 / km) | |
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| Easy run with before the race tommorrow. |
Thursday May 8 |
| Running warm up/down 25:00 [3] 4 km (6:15 / km) | |
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| 4k warm up.
Hurdles.
Laps cool down.
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| Running intervals 20:00 [3] 5.85 km (3:25 / km) | |
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| Monna fartlek @ the track. |
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| C • Monna 4 |
Wednesday May 7 |
| Running 1:03:00 [3] 13 km (4:51 / km) | |
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| Easy run with dave and bryan . |
Tuesday May 6 |
| Running intervals 16:00 [3] 4.8 km (3:20 / km) | |
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| 2 lots of 4 x 600 meters
Last set was 1,44 1,44 1,45 1,44
was awsome session. |
| Running warm up/down 40:00 [3] 5 km (8:00 / km) | |
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| Cut a few laps before bryan & dave came .
Then did some low fast hurdles.
Finished the night with a Quick warm down in the rain. |
Monday May 5 |
| Note | |
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| Couldnt run today had to go to melbourne. |
Sunday May 4 |
| Running 1:00:00 [3] 12 km (5:00 / km) | |
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| Easy run. |
Saturday May 3 |
| Running warm up/down 45:00 [3] 9 km (5:00 / km) | |
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| warming up before the race. and after |
| Running race 26:47 [5] 8 km (3:21 / km) vdot: 63.1 | |
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| cross country race |
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| C • Good work Moo 4 |
Friday May 2 |
| Note | |
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| school camp. |
Thursday May 1 |
| Note | |
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| school camp. |