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Training Log Archive: BB

In the 7 days ending Feb 16:

activity # timemileskm+m
  Run2 1:37:02 7.76(12:30) 12.49(7:46) 309
  ride with Peter1 1:35:00 24.23(3:55) 39.0(2:26) 300
  O race1 1:32:39 6.95(13:19) 11.19(8:17) 263
  road cycling1 1:25:00 15.01(5:40) 24.16(3:31) 227
  Strength and conditioning 1 1:00:00 0.62(1:36:34) 1.0(1:00:00)
  Total6 7:09:41 54.58(7:52) 87.84(4:53) 1099

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Saturday Feb 16 #

O race 1:32:39 [3] 11.19 km (8:17 / km) +263m 7:25 / km
ahr:140 max:153

Actually O training put on by the scholars simulating WA Easter terrain - held at Rendezvous Creek - 3 exercises in total - first one a mass start relay, then a line and middle course and finally a micro sprint . Felt a bit tried at the end but happy with O technique given first O run for the year in a semi open to open and technical area.

Friday Feb 15 #

road cycling 1:25:00 [3] 24.16 km (3:31 / km) +227m 3:22 / km
ahr:95 max:124

Used MTB and helped Liz do her reccon for the grannies ride next week - mix of nike paths and footpaths around southern Canberra quite a few climbs thrown into the mix as well. Recovery exercise from training last night.

Thursday Feb 14 #

6 PM

Run 1:06:58 [3] 7.45 km (8:59 / km) +239m 7:45 / km
ahr:135 max:157

Running technique training at the arboretum - 2 km warm up - some serious terrace work and then more running at speed and a warm down run. Terraces were the 21 in front of the visitors centre - down and up them 3 times - fair bit of walking up for me by the third rep. They are quite steep but at least the gap between them widens the further you go down. Speed running was 6 times120 metre sections - warm down was the reverse of the warm up. The 30 second recoveries between each terrace and speed reps included in time.

Being 14 Feb there were about 10 couples spotted having a picnic meal and sparkling wine at various parts of the run - we tried to be quiet.

Wednesday Feb 13 #

6 AM

Strength and conditioning 1:00:00 [3] 1.0 km (1:00:00 / km)

Commenced secret training for Easter - a strength class put on by my physio/running coach. Class started at 6.15am!! Mix of exercises to strengthen core and butt for running. Some using two sliding discs which felt more like learning dance steps when for example you had to stay put on one disc (under your foot) and move the other disc with the other foot in a half moon motion. Similar ones done but using hands on discs in plank position. A few short quick stepping exercises and some balance work at the end.
9 AM

ride with Peter 1:35:00 [3] 39.0 km (2:26 / km) +300m 2:21 / km
ahr:117 max:150

Peleton of 5 on the usual LBG spin - won the hill sprint after leading off the front. Warm up at the exercise class beforehand might have helped. Windy ride and lots of crap on the bike paths after the wild weather yesterday arvo (strong winds and dust storms). Nice coffee at 38 and plenty of discussion about the state of the world. Fast ride home.

Tuesday Feb 12 #

Run 30:04 [3] 5.04 km (5:58 / km) +70m 5:35 / km
ahr:133 max:149

Slow run from home to Stromlo and around part of the cross country track and back via some single tracks. Nicer to run in less humid conditions but still felt a bit slow - might be the higher altitude!

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