Friday night, Charlie (one of Huxley's mates) came over to stay for the weekend while his owners went away…
Saturday morning I was off early to find a new cache and then hit the Runners Shop sale…
I bought a pair of running shoes (Asics 2120) &
a pair of cross trainers (Asics 130TR)…
I also picked up a pair of shoes for Suze…
On the heel front, things were looking promising after yesterday's treadmill work…
Next stop was golf where I played fairly poorly in very windy conditions (no excuses though)…
After golf I found another 3 caches before heading home…
Sunday we took the boys on a caching adventure on Mt Taylor including going to the very top…our hunting was successful and the boys had a great time even though we wouldn't let them chase the 'roos!
Watched "The Break Up" on Fox to round out a good day…
Yesterday I headed into the gym for my second treadmill workout…
Warmed up on the bike for 15mins, starting at level 5 and increasing a level every 2mins while keeping the rpms around 85-90…
HR stats*:
avg/max: 100/123
*Time spent in HR Zones:
09:20 [Z1: 93-111]
02:20 [Z2: 111-130]
00:00 [Z3: 130-148]
00:00 [Z4: 148-167]
00:00 [Z5: 167-185]
Did some stretching & balancing work before jumping onto the treadmill…again no incline added….total time was 22:00 with the main part 10mins @ 10kph…
00:30 6.0kph
00:30 6.5kph
00:30 7.0kph
00:30 7.5kph
01:00 8.0kph
01:00 8.5kph
01:00 9.0kph
01:00 9.5kph
10:00 10.0kph
and then reversed the order to cool down…
avg/max HR*: 156/191
*Time spent in HR Zones:
00:55 [Z1: 93-111]
01:13 [Z2: 111-130]
01:50 [Z3: 130-148]
10:58 [Z4: 148-167]
06:19 [Z5: 167-185]
Did some more stretching, balancing and calf extensions before jumping on the treadmill again…total time 13mins with the main part 5mins @ 10kph…
00:30 6.0kph
00:30 6.5kph
00:30 7.0kph
00:30 7.5kph
00:30 8.0kph
00:30 8.5kph
00:30 9.0kph
00:30 9.5kph
05:00 10.0kph
and then reversed the order to cool down…
avg/max HR*: 150/173
*Time spent in HR Zones:
00:25 [Z1: 93-111]
01:48 [Z2: 111-130]
02:29 [Z3: 130-148]
05:00 [Z4: 148-167]
03:16 [Z5: 167-185]
finished with a good stretch…
the remainder of the day was spent caching (finding 9) – did one near the zoo, one on top of Mt Stromlo and one on top of Bullen Hill, near Murray's Corner (walked most of that ~1.40k each way with an elevation change of 140m in the space of 130m!)…two 4WDs passed me as I made my way back down, I think they were questioning my sanity! (actually, at various times throughout the afternoon I was questioning my sanity!)...
did one on top of Sugarloaf Hill which was probably even steeper than Bullen Hill but much shorter (pretty much 165m straight up!)….I did have a walking pole with me but there was lots of scrabbling around on my hands…
Found the others in & around the Cotter, including one up past the Cotter Caves (another one involving ~1.4k each way but without any nasty climb)...
I found the first one at 11:32am and the last at 4:44pm…a fun day and certainly a good workout for the legs…
Today I rode in…quite pleasant actually…
the stats:
start temp/humidity: 3.5/93%
start time: 7:45am
total distance: 15.38
total moving time: 39:41 (total time 40:24)
avg/max speed: 23.2/38.1kph
total calories: 471
avg/max HR*: 126/151
*Time spent in HR Zones:
02:00 [Z1: 93-111]
22:28 [Z2: 111-130]
16:00 [Z3: 130-148]
00:28 [Z4: 148-167]
00:00 [Z5: 167-185]
plan to hit the gym at lunchtime (getting my money's worth!)…probably do some cardio work on the rowing machine or stepper or something like that (but not the treadmill or the bike)…
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