Training Log Archive: robwIn the 7 days ending Nov 24, 2013:
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Sunday Nov 24, 2013 #
Running 3:10:00 [3] 44.0 km (4:19 / km)
Three runs in the triple tri in a team of 3 with Dave Osmond riding and John Flemming swimming.
Main goal was for a solid hit out and too see if I could do similar times to last year when i was in good shape but also back up for the last run. I knew if i was around last years times I should just be able to get under 3 hrs so this was a bit of an aim as well.
Felt good on the first leg but was a bit slower than last year, probably by about the time required to run the extra distance caused by the tree felling in majura.
Struggled to get going on the second leg but had a good pace on the bike path towards the end and just pipped last years time by 10 sec or so.
Was not looking forward to the last leg, it was pretty warm and we were in a battle with the leading team of 9 who we were pulling away from but started 10min after us. I felt like i got going well on red hill but when i hit the bike path drag to the finish my legs went to lead and it was a real battle. Got a few min on the team of 9 runner but not enough for the overall win so we finished second overall by 3min. Good fun battle though which made the day more interesting. Also just managed to crack the 3hrs according to the times on my Garmin. Certainly felt like I had run a marathon at the end even though it was broken into 3 stages.
Leg 1 - 1.19.48 - 18.4k
Leg 2 - 43.57 - 10.9k
Leg 3 - 56.07 - 13.6k
Total - 2.59.52 - 42.9k
Main goal was for a solid hit out and too see if I could do similar times to last year when i was in good shape but also back up for the last run. I knew if i was around last years times I should just be able to get under 3 hrs so this was a bit of an aim as well.
Felt good on the first leg but was a bit slower than last year, probably by about the time required to run the extra distance caused by the tree felling in majura.
Struggled to get going on the second leg but had a good pace on the bike path towards the end and just pipped last years time by 10 sec or so.
Was not looking forward to the last leg, it was pretty warm and we were in a battle with the leading team of 9 who we were pulling away from but started 10min after us. I felt like i got going well on red hill but when i hit the bike path drag to the finish my legs went to lead and it was a real battle. Got a few min on the team of 9 runner but not enough for the overall win so we finished second overall by 3min. Good fun battle though which made the day more interesting. Also just managed to crack the 3hrs according to the times on my Garmin. Certainly felt like I had run a marathon at the end even though it was broken into 3 stages.
Leg 1 - 1.19.48 - 18.4k
Leg 2 - 43.57 - 10.9k
Leg 3 - 56.07 - 13.6k
Total - 2.59.52 - 42.9k
Saturday Nov 23, 2013 #
Running 50:00 [3]
Run on black mtn with Andy. Highlight was Andy waving at a car to slow down as it sped past on skinner street, the car reversed back to Andy at about 50kmh only to cop a justified tongue lashing from Andy about driving more carefully on local streets with no footpaths.
Friday Nov 22, 2013 #
Running 55:00 [3]
Jog to work and a bit of a run home
Thursday Nov 21, 2013 #
Running 1:00:00 [3]
Round the lake at lunch plus into work. 10x1min efforts.
Wednesday Nov 20, 2013 #
Running 20:00 [3]
Jog home
Tuesday Nov 19, 2013 #
Running 30:00 [3]
XC at black mtn peninsular, 5k 16.55
New course I hadn't run before with some gradual hills and a mix of grass and bike path. Thought I had a bit of a battle on my hands early but gradually pulled away and felt pretty strong towards the end.
New course I hadn't run before with some gradual hills and a mix of grass and bike path. Thought I had a bit of a battle on my hands early but gradually pulled away and felt pretty strong towards the end.