Sunday Feb 17 |
 | Run long (Traralgon/Tyers Loop) 2:43:06 [3]33.31 km (4:54 / km) | |
| shoes: Nike Bowerman |
| Tyers Loop with Harriers group. Started in Traralgon, 7km along flat road across the Latrobe Valley to Tyers where we met some others to make a group of 10. Up hill then onto gravel road then into the forest. Along the Rintos Creek Track which undulates a lot and then has a long climb up to the road. Then easy 6 km mostly downhill on the road to Tyers. Most stopped there, but I felt ok so ran back into Traralgon. Good pace but not too fast. |
Saturday Feb 16 |
| Road Cycling long (Traralgon/Heyville return) 2:45:00 [4]100.21 km (1:39 / km) | |
| |
| morning bunch ride from Traralgon. We were running a bit late and missed the start by about a minute. Me, Duncan and John tried to pull Kathryn onto the bunch but she didn't make it and we had to leave her. Pace was easy to start with, but got progressively faster and harder as we hit the small undulations then into Heyville. I did a few turns when i was near the front after the hills. Regrouped and filled bottles at Heyville (55km 1hr34mns) then back via a shorter route. Pace was getting hot and the bunch split when there was a bit of a crosswind. I was in the back and we worked hard for the next 15km never more than 100m behind. Thought we'd get back on at an intersection but missed by about 30m. Then was was only 4 of us and we were all buggered but we were back in town anyway.
Great fun and much harder work than I expected. Sometimes my heart was doing it easy, but my legs were struggling. More time on the bike...
Great breakfast of Pancakes and grilled banana and coffee at iimis. |
| Run (Delburn forest) 55:05 [3]8.87 km (6:13 / km) | |
| shoes: Salomon Trail Comp2 |
| Evening run with Kathryn. 15mins on tracks, then 23mins in pine plantation, then 13mins on tracks.
Legs felt much better than expected and it was a nice evening for running. Lot of kangaroos and one deer. |
Friday Feb 15 |
| Road Cycling (Delburn to Traralgon) 1:22:00 [3]41 km (2:00 / km) | |
| |
| ride into town. nice and warm and it was good to be back on the bike. |
| Run (Traralgon) 43:15 [3]8.15 km (5:18 / km) | |
| shoes: Asic 2110 |
| evening run in Traralgon with Kathryn. Legs felt ok. |
Thursday Feb 14 |
| Run race (Harriers Race) 19:40 [5]5.2 km (3:47 / km) vdot: 53.3 | |
| shoes: Nike Bowerman |
| Harriers race. Legs very heavy for warm up so I wasn't expecting much. It was a handicap race and my handicap is pretty bad so I ran away from everyone in my group. Got slowed down by lots of people on a very narrow track and board walk but otherwise an ok race. |
| Run warm up/down 34:00 [2]6.5 km (5:14 / km) | |
| shoes: Nike Bowerman |
| warm up and cool down |
Wednesday Feb 13 |
| Run hills (Terrain reps) 19:00 [5]3.14 km (6:03 / km) +300m 4:06 / km | |
| slept:8.0 shoes: Salomon Trail Comp2 |
| Midday session. Planned to do short hills but didn't find a suitable hill so did long hill reps in the pine plantation.
4 reps (780m, 75m climb) with 5 mins jog recovery down the track.
4.36, 4.38, 4.39, 4.35
Slow jog home, very tired up last hill. |
| Run warm up/down 1:00:00 [3]11.2 km (5:21 / km) | |
| shoes: Salomon Trail Comp2 |
| long warm up and cool down |
| |
| C • broken bike? 2 |
| Run (Hazelwood South) 32:35 [2]5.66 km (5:45 / km) | |
| shoes: Asic 2110 |
| Evening run with Kathryn from Todd's place along fire trails. Very tired on any ascent. |
Tuesday Feb 12 |
| Run (Dandinongs) 1:08:34 [3]10.4 km (6:36 / km) +1000m 4:27 / km | |
| slept:8.0 shoes: Asic 2110 |
| Morning run from Josh's in the Dandinongs. Josh's place back straight onto the bush, and it's all uphill from there. Very slow start but warmed up and felt good by the end. Great area and nice in the clouds. |
Monday Feb 11 |
| Note | |
| (rest day) |
| Working for Josh all day. |