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Training Log Archive: BB

In the 7 days ending Feb 20:

activity # timemileskm+m
  ride with Peter1 1:50:00 24.44(4:30) 39.34(2:48) 400
  MTB 1 1:38:19 14.76(6:40) 23.76(4:08) 382
  Run2 1:25:20 7.29(11:42) 11.73(7:16) 317
  O race1 27:51 2.44(11:26) 3.92(7:06) 20
  Total5 5:21:30 48.93(6:34) 78.75(4:05) 1119

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Friday Feb 19 #

MTB 1:38:19 [3] 23.76 km (4:08 / km) +382m 3:50 / km
ahr:115 max:140

Usual ride to arboretum for coffee starting at the usual time and with the usual suspects. Nearly an unusual situation, however, when we found out the coffee machine was not working but fortunately they fixed it soon afterwards so we did not miss out on the usual shot. Also rode back the usual way thru the usual fast tracks from Dairy Farmers Hill. Enjoyable as usual.

Thursday Feb 18 #

7 AM

Run 27:03 [3] 3.73 km (7:15 / km) +97m 6:25 / km
ahr:144

Shorter distance at Cadence run group this morning - more of a focus on intervals tho. Did some warm up steps on some decking stairs to get the glutes working - followed by run thrus over about 60 metres (times 4) then a short loop with a 30 metre hill climb (times 3). This was followed by more intervals ( 8* 100 metres) on soft grass and two backwards run up the amphitheatre hill grass (to get the glutes working more) and then more stair steps to finish. Did not always stop the garmin in rest periods between intervals tho.

Wednesday Feb 17 #

8 AM

ride with Peter 1:50:00 [3] 39.34 km (2:48 / km) +400m 2:40 / km

Peloton of 3 with a non-challenged win on the Dam hill sprint. Into a head wind from the east and cool conditions - had to wear arm warmers. Waited for Vern so he could shout coffee for 5 takers at 38. Stop/start on the way back to Duffy Heights waiting for those that were touristing.

Tuesday Feb 16 #

8 AM

Run 58:17 [3] 8.0 km (7:17 / km) +220m 6:24 / km
ahr:132 max:146

With Grant from Kambah Pool to Red Rock Gorge and beyond - turned around after 4 kms and back to the start. Quite hilly in parts of this track so hard to maintain even pace (so walked a bit). Saw a few wallabies on the track and some nice views of red rocks on the other side of the Murrumbidgee River. Sore R knee (post Sunday sprint) held up due to a combination of drugs and better running technique.

Sunday Feb 14 #

9 AM

O race 27:51 [3] 3.92 km (7:06 / km) +20m 6:56 / km

ACT Sprint series at Merici College and Haig Park. 37 controls of which 13 were controls on trees in Haig Park where most trees are planted in close lines and all are mapped individually). The latter controls required carefully compass work to line up the next feature (tree) as I did not have time to read the legend which differentiated between 4 types of trees. One small mistake here where I ran to a tree others were punching at but my control was along the tree row about 3-4 trees further. Perhaps took a slightly longer route choice on some controls in the buildings but main thing was to nail the controls and avoid a mis punch. Noticed I did not have much spring in the legs today - warm running conditions might partly explain this.

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