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Training Log Archive: tRicky

In the 1 days ending Jan 9:

activity # timemileskm+m
  Road bike2 1:51:04 29.57(16.0/h) 47.59(25.7/h) 235
  Core stability1 45:50
  Orienteering (urban)1 22:09 3.48(6:22) 5.59(3:58) 4
  Running1 10:04 1.18(8:31) 1.9(5:17) 5
  Total4 3:09:07 34.23 55.09 243

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Mo

Monday Jan 9 #

6 AM

Road bike (commute) 1:00:59 [1] 27.41 km (27.0 kph) +126m
shoes: Trek Madone 5.9

Recovery commute into the city for my ADF physical fitness assessment, which as it turns out was held in Karrakatta.
8 AM

Road bike (commute) 50:05 [1] 20.18 km (24.2 kph) +109m
shoes: Trek Madone 5.9

I was so bewildered at the lack of info I received about my physical assessment and that when I followed up on it last week, I was eventually told (by someone on the east coast) to go to the recruitment office at 7:30am. Such was my bewilderment at waiting around for an hour (the guy at reception said that sometimes they hold them here) that in attempting to leave the office, I went from the 7th floor to the basement to the 11th floor to the 1st floor before finally discovering that there was a ground floor button separate from the other buttons so I could actually get out. I consider myself a patient person but the ADF is really testing mine at the moment.

It's ironic that just last night I said to Tash that I didn't know exactly where in the building they would run the test because I'd never seen any gym like rooms and it turns out that's the case. Ahh well, I now have an email telling me all about next week's test, where and when it is and what to bring. A little late and it's also supposedly a 'practice' test so I'm finding it hard to believe I'm going to make it into this program I've signed up for if it commences later this month. Looks like I'll be on the unemployment line a bit longer yet, although I did get an email today about working at the election (which I can't do because I'm signed up for the count centre at the same time).
11 AM

Running warm up/down 4:36 intensity: (38 @1) + (3:58 @2) 0.86 km (5:23 / km) +3m 5:18 / km
ahr:130 max:138 shoes: Salomon X-Scream blue/grey

Orienteering (urban) 22:09 intensity: (28 @2) + (16:22 @3) + (1:48 @4) + (3:31 @5) * 5.59 km (3:58 / km) +4m 3:57 / km
ahr:194 max:224 shoes: Salomon X-Scream blue/grey

Since I didn't end up doing the beep test today, I brought forward my plan to do the Huntingdale Suburb Run. Didn't pick the best time of day for it but couldn't be bothered waiting until later since I was already dressed. Given the start is <1km from my house and there are two CPs on my street, that made it easy to get to.

Didn't really intend running it this hard and I was actually surprised it wasn't closer to 8km because I thought I was running for ages but I guess this is a good time, even if I thought I was dying near the end. Funny how much you can throw out one split with just a small break (split #20 I lost track of the path I was meant to run down and stopped momentarily to check the map and that busted me over the 4:30min/km mark for just that one split). Good to get over half the splits at <4min/km, something that never happens at a Metro event (waste too much time punching controls for that to ever happen).

HR graph is total BS.

Running warm up/down 5:28 intensity: (14 @1) + (29 @2) + (1:54 @3) + (1:37 @4) + (1:14 @5) 1.05 km (5:13 / km) +2m 5:10 / km
ahr:165 max:195 shoes: Salomon X-Scream blue/grey

HR graph is total BS.
7 PM

Core stability (core strength) 45:50 [2]
shoes: Fletch's Tevas

Core strength session with a truckload of situps and some pushups thrown in for next week's PFA. I find it a little strange that the four week training plan for the army's PFA - which requires 15 pushups and 45 situps - has today's session with 3 x 16/14/12 pushups and 3 x 14/12/10 situps. If you have 16 pushups as just the first rep in the routine and you only need to do 15 overall, doesn't that kind of mean you'll get there on the day? More strange is the situps, which you need more of than pushups and yet you do fewer of those in training. Odd.

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