Running15:14 [3] 3.23 km (4:43 / km) +25m4:32 / km
8 AM
TrailRunning long 3:32:11 30.07 km (7:03 / km) +663m6:21 / km ahr:135 max:182
Hornsby to chatswood with Brooner. Felt good the whole way despite the pace being slightly faster than i would have done solo for the first half. Such a good bit of technical trail, i always forget. Stopped at the weir for an icy pole and mistakenly got 2 creamy sticks of milky shite, which really lowered the bar for how bad an icecream can be. would have been better stopping midrun and just asking for a cup of milk.
2 gels and a shitestick, 1 bar on the train, which actually seemed like enough. 2L water which was a bit less than i needed. Really sweated a lot, all my clothes were soaking.
TrailRunning hills 2:21:43 [3] 17.44 km (8:07 / km) +1002m6:19 / km shoes: Inov8 Roclites
From springwood down farm road, kings link track to lost world and back via perch ponds track. Kingslink was pretty sketchy in the wet and lost the track a couple of times, shortcutting straight up the hill. lost world was really cool. Then lost the track again on perchponds, bushbashing for 15mins or so without realising before heading uphill and finding the track again. Surprisingly made it through 2 hours despite feeling fatigued, and the beginnings of flu-ey sickness. panadol is a hell of a drug.
forgot my joggers... probably for the best, pretty fatigued.
Note
And long ride tomorrow just got cancelled. Also probably for the best :)
7 AM
Cycling56:14 [3] 22.33 km (23.8 kph) +130m shoes: Specialized TriCross
Legs pretty fatigued, but was up at 4:30am with oscar anyway so went for a short bike on the way to work. got a flat on one of the off-path sections... gotta figure out how to cut out these pinch flats when off-road.
Running28:33 [3] 5.07 km (5:38 / km) +54m5:21 / km shoes: GT2000 WhiteOrange
Had planned long to work, but realised i had my laptop. Good thing i didn't, legs felt pretty toast from yesterday.
2 PM
Running hills 54:38 [5] 6.76 km (8:05 / km) +800m5:05 / km shoes: GT2000 WhiteOrange
Moo stairs continuously for 30mins for something different. Managed just under 31 reps in that time. Tried to maintain a constant effort, doing doubles where i could. Powerhiked every 5 or so. V happy with this session
5 PM
Running37:54 [3] 7.65 km (4:57 / km) +105m4:38 / km shoes: GT2000 WhiteOrange
Cadence minutes. Hard to keep up in the second half
Running hills 1:15:02 [3] 13.6 km (5:31 / km) +77m5:22 / km shoes: GT2000 WhiteOrange
intended a long-run, hill reps at the front hill at CP, then met anne to pramrun with oscar. It all turned a bit too faffy and got cold, so canned the longrun.