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Training Log Archive: BB

In the 7 days ending Nov 9:

activity # timemileskm+m
  Run2 2:04:22 11.82(10:31) 19.02(6:32) 340
  road cycling1 1:56:00 23.69(4:54) 38.13(3:03) 633
  ride with Peter1 1:38:37 24.72(3:59) 39.79(2:29) 407
  Strength and conditioning 1 1:00:00 0.62(1:36:34) 1.0(1:00:00)
  MTB 1 37:14 5.97(6:14) 9.61(3:52) 118
  Park run1 25:08 3.11(8:05) 5.0(5:02) 44
  Total7 7:41:21 69.94(6:36) 112.55(4:06) 1542

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Saturday Nov 9 #

8 AM

Park run 25:08 [3] 5.0 km (5:02 / km) +44m 4:49 / km
ahr:146 max:157

Burley Griffen parkrun on a very cool but sunny morning. Wind had dropped as well. Happy with time given I did not push too hard at the end. Passed Geoff W at half way mark and tried to maintain even pace after that.

Friday Nov 8 #

10 AM

MTB 37:14 [3] 9.61 km (3:52 / km) +118m 3:39 / km
ahr:111 max:128

Shortened ride today as still recovering from running training last night. Rode from the arboretum home with 3 others and a dog. Fast pace thru some of the single track - still very windy.

Thursday Nov 7 #

6 PM

Run 1:03:17 [3] 9.74 km (6:30 / km) +235m 5:48 / km
ahr:135 max:153

Cadence running group - legs felt good and despite the howling wind the session was good. Introduced to pyramid running - coach had a whistle and we had 30 seconds at temp, 30 second jog, 1 minute at tempo, 1 min jog...up to 2 minutes for each - then repeat - so no rest in between. Some on the track near the MW Pavilion then onto the soft grass lawn. Finished with 5 hill runs in the amphitheatre. Oh there was the usual 2 km warm up and warm down - of which each was partly into the howling gale. Fun.

Wednesday Nov 6 #

6 AM

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

Lot of cardio and balance exercises today - no stretching which was good.
9 AM

ride with Peter 1:38:37 [3] 39.79 km (2:29 / km) +407m 2:21 / km
ahr:118 max:147

Full peloton today with 7 riders. Hot pace into 38 expresso with me having to be a wheel sucker most of the way. Blustery conditions and a head wind a fair bit of the way home. Lot of fun.

Tuesday Nov 5 #

8 AM

Run 1:01:05 [3] 9.28 km (6:35 / km) +105m 6:14 / km
ahr:131 max:152

With Grant in the wilds of Mcgregor and Ginninderra Creek. Lovely and cool for a change so running was pleasant.

Sunday Nov 3 #

road cycling 1:56:00 [3] 38.13 km (3:03 / km) +633m 2:49 / km
ahr:100 max:127

After Wagga stole our rain (we got 0.2 mm while they got our forecast 25 mm) it turned out to be a nice morning for a ride around the Cotter loop with Liz. Practise for the Great Vic Bike ride at end off the month. Virtually no wind and enough cloud to keep the sun off us. Did the loop clockwise so had to ride up beside Mt McDonald and the 3 sisters. Early enough that there were not many cars. Coffee stop at Handlebar (Stromlo) just near home after finishing the loop.

Postscript: the lost rain did eventually arrive later in the arvo and overnight so we got 17 mm.

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