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Training Log Archive: BB

In the 7 days ending Mar 30:

activity # timemileskm+m
  Run2 1:34:37 9.58(9:53) 15.41(6:08) 230
  ride with Peter1 1:32:24 24.87(3:43) 40.02(2:19) 413
  Strength and conditioning 1 1:00:00 0.62(1:36:34) 1.0(1:00:00)
  O race1 43:56 2.99(14:42) 4.81(9:08) 122
  Total5 4:50:57 38.05(7:39) 61.24(4:45) 765

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Saturday Mar 30 #

O race 43:56 [3] 4.81 km (9:08 / km) +122m 8:06 / km
ahr:136 max:175

Middle distance event at Hill End - second by just over a minute in my class after losing 3 minutes on the first control!! Apart from that leg all went well and felt good apart from the hill run up to 11. Needed to spend another 20 seconds looking at the map before moving out of the start triangle. Route I took involved a sharp left out of the control triangle then a right hand turn after crossing a small bridge - triangle and finish sort of overlapped a bit and there were a lot of controls around 1 on the map which might have been part of the case of confusion - tragedy was that the leg was only 200 metres and control was actually in an easier spot in the gully system than I expected at first glance. Started as the fog was lifting but the rain had larger gone. Advertised as 3.7kms

Thursday Mar 28 #

Run 32:16 [3] 5.39 km (5:59 / km) +91m 5:31 / km
ahr:140 max:156

Running training but a shorter session as I had 2 races on the weekend and was off to see the great one man comedy "Gospel according to Paul" - ie Paul Keating. Training mainly a speed session around a track in the cork oaks.

Wednesday Mar 27 #

6 AM

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

Usual early morning start to be able to get to venue before 6 am. Dark and pretty cold - car said it was 7 C. Warmed up quickly tho with 4 reps of a mix of moving exercises followed by various exercises on the mat. Greeted by cat and dog when I got home.
9 AM

ride with Peter 1:32:24 [3] 40.02 km (2:19 / km) +413m 2:12 / km
ahr:123 max:157

Backed up after exercise class to join a Peleton of 5 to 6 depending on where on the circuit of LBG we were. In reality it was mainly a peleton of 3 or 2 as much of the main bunch were happy to cruise along and chat. As a result 3 of us got to the coffee stop 10 minutes before the "sag wagon" group arrived. Rode home with Brad who set a fast pace despite getting over jet lag. Managed to hold off Des in the hill sprint although I had to surge about three times on the climb before he backed off and acknowledged my superior sprint - having rested legs for a couple of days helped in the sprint stage win. Max speed was 49.9 km/h. Ave speed 26 km/h.

Sunday Mar 24 #

Run 1:02:21 [3] 10.02 km (6:13 / km) +139m 5:49 / km
ahr:130 max:144

Loop run around Mt Ainslie with Grant - very pleasant running conditions with the odd bit of light rain thrown in. Did about 200 metres in the car par area at the end to get to the 10 km mark. Ran all hills albeit at a controlled (slow) pace. Feel I earnt the subsequent egg and bacon roll.

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