Changed session a bit due to shin - no downhill surges. I think we made it harder though - surging 200m uphill on Pat's hill, then jog 200m downhill. 10 laps continuous.

Monday Jul 24, 2006 #

Running 36:16 [3] 8.0 km (4:32 / km)

Easy 8k(approx). First 4k on roads then big laps around Gap high.

Strength 10:00 [3]

Shoulder strength work.

Sunday Jul 23, 2006 #

Orienteering race 1:04:18 [3] 4.0 km (16:05 / km) +230m 12:29 / km

Orienteering at One Mile Creek. Very scratchy country. Decided to do the middle distance red, because I wanted to run later in the day. Navigation was fairly good, and no major mistakes. I didn't think I was going too fast so my position surprised me.

Running 30:00 [3]

Wanted to go for a longer run but it was getting late and dark so had to cut it short. Took Kuma for first section.

Saturday Jul 22, 2006 #

Running 20:00 [3] 4.0 km (5:00 / km)

20min warm up run around uni with Amy.

Running 10:00 [3] 1.6 km (6:15 / km)

4x400m on two-man bungee with Amy. Around football oval near track because primary boys carnival was on track.

Strength/Flexibility 2:15:00 [3]

Feldenkrais and Pilates session.

Thursday Jul 20, 2006 #

Orienteering race 35:00 [3] 3.9 km (8:58 / km)

Stockyard South. It was a pretty good run, except where I followed the wrong path and had to run an extra hill.

Running 20:00 [3] 3.0 km (6:40 / km)

5x600m. Really happy with shoulder position today, despite the orienteering earlier.

Strength 10:00 [3]

Shoulder strength work. Need to arrive at training a bit earlier to comfortably complete session.

Wednesday Jul 19, 2006 #

Running 41:30 [3] 8.0 km (5:11 / km)

Enoggera reservoir, hilder rd, illowra rd, home. Nice easy run with Tim. Well I dont think I will be running by myself around The Gap anymore....

Tuesday Jul 18, 2006 #

Running 20:00 [2] 4.0 km (5:00 / km)

20min warm up run around uni.

Running 15:00 [3]

6x400hard,200easy continuous around Pat's hill. By myself this week :(

Monday Jul 17, 2006 #

Running 35:00 [3] 8.0 km (4:23 / km)

8km training run. Was able to run home fairly hard.

Strength 10:00 [3]

Shoulder strength.

Sunday Jul 16, 2006 #

Orienteering race 55:53 [4] 5.0 km (11:11 / km) +130m 9:53 / km

Badge event at Flagstone West. Great fun and had a good run. Minor mistakes/one bigger mistake.

Saturday Jul 15, 2006 #

Running warm up/down 20:31 [3] 4.0 km (5:08 / km)

Easy 20min warm up run around uni.

Running 10:00 [4]

3 x 400m on bungee. Bike on 18,18,18.5.

Strength/Flexibility 2:15:00 [3]

Strength and flexibility session with Brendan. Focus on core body strength and shoulders.

Thursday Jul 13, 2006 #

Orienteering race 57:33 [3] 4.1 km (14:02 / km)

Mid-week orienteering at Toohey Forest. Messed up last control completely, but other than that it was alright.

Running 30:00 [3]

5 x 600m approx. Big laps of Gap oval. 2.23, 2.18, 2.19, 2.18, 2.11
John (coach) noticed that shoulders were not fully back especially left arm. Probably due to orienteering earlier in the day holding map in left hand.

Strength 10:00 [3]

Shoulder strength work. Didn't do much because I was slightly tight.

Tuesday Jul 11, 2006 #

Running hills 20:00 [3]

Pat's legendary hill. 3,2,1 session with Elizabeth and Jo.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Warm up along river.

Monday Jul 10, 2006 #

Running 15:00 [2] 3.0 km (5:00 / km)

Easy run.

Sunday Jul 9, 2006 #

Orienteering 2:00:00 [3]

Orienteering training at Stockyard Creek. Corridors, Windows and Compass exercises.

Running race 16:24 [4] 4.0 km (4:06 / km)

Flying four cross country race. PB since course change.

Saturday Jul 8, 2006 #

Running race 22:55 [4] 5.0 km (4:35 / km)

Cross country race at Anzac Park. Some killer hills included.

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