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Training Log Archive: BB

In the 7 days ending Jun 29:

activity # timemileskm+m
  Run3 1:51:04 11.35(9:47) 18.27(6:05) 354
  ride with Peter1 1:44:26 25.43(4:06) 40.93(2:33) 411
  O race1 1:11:19 5.73(12:27) 9.22(7:44) 185
  Total5 4:46:49 42.51(6:45) 68.42(4:12) 950

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SuMoTuWeThFrSa

Saturday Jun 29 #

Run 26:26 [3] 5.0 km (5:17 / km) +61m 4:59 / km
ahr:146 max:154

Parkrun at Coombs on the all dirt surface near our place - cool (as in cold with frost on parts of the area - ran with gloves. Started out well but found the last km a bit tough going. Felt better tho after headed straight after the finish to a new Scottish restaurant that has opened near the run to use there toilet.

Thursday Jun 27 #

6 PM

Run 55:44 [3] 8.18 km (6:49 / km) +218m 6:01 / km
ahr:137 max:156

Running technique training with headlights for this time of year. Started as usual at National Rock Garden then ran up the left hand road to the saddle near top of Dairy Farmers Hill. From the saddle did repeated intervals on a mix of grassland and new walking path that has been installed which headed in a westerly direction. Mainly downhill for the first part so at the turn around it meant mainly uphill as we went back to the starting point - did 4 loops. Finished with a nice downhill run along the road back to car park. Actually a lot warmer tonight - no gloves or extra layers for a change- must have been at least 8 C.

Wednesday Jun 26 #

ride with Peter 1:44:26 [3] 40.93 km (2:33 / km) +411m 2:26 / km
ahr:115 max:151

Peleton of 4 on a nice Canberra cycling morning once the sun emerged. Second in hill sprint after I gave young Des too big of a start. Chicanes added to the bike path near the GG's house to probably slow down riders before the road crossing and to use up some WA gst monies. Pleasant discussion over coffee including reminiscing about paranormal TV shows like the Twilight Zone and X Files and the benefits that emerged when zippers were added to jeans.

Tuesday Jun 25 #

Run 28:54 [3] 5.09 km (5:41 / km) +75m 5:17 / km
ahr:137 max:152

Usual run from home to Stromlo with a few single tracks and a bit of the cross country track (read nice lawn for the latter) and back again. Solo effort. Nice sunny but cool morning so wore gloves the whole way.

Sunday Jun 23 #

O race 1:11:19 [3] 9.22 km (7:44 / km) +185m 7:02 / km
ahr:146 max:173

Just to be different did the longest Red course today at Kowen Forest - Red 1 - however, it was only advertised as 8 kms. Turned out to be a real runners course with only 3 technical controls in 16. Still enjoyed the course and the cool conditions for running. Maybe dropped 30 seconds on 1 and took slightly wider route choices on 2 controls to get the tracks which might have cost between 21.5 and 30 seconds per control. Nice leg 12 to 13 which involved contouring on steep but runnable slopes under pines. About 10C or less today.

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