Sunday Mar 16 |
 | Run long (Mt Ainslie/Majura) 1:33:30 [3]14.63 km (6:23 / km) +530m 5:25 / km | |
| shoes: Nike Bowerman |
| Cockatoos morning run with a big group. Good to run and chat and didn't push too hard until Mt Majura where I was hurt by Andy, Kez and Grant. Thought about doing more, but couldn't be bothered. |
| MTB (Canberra) 1:08:00 [3]29 km (2:21 / km) | |
| shoes: Cannondale Rush |
| Planned a much bigger ride than this, but felt sick all day and finally hoped on the bike at 6.30pm. Although it should be a crime to ride a Cannondale Rush on bike paths, I did a very pleasant lap of Lake Burley Griffen. Beautiful evening in Canberra, can't imagine how nice it would have been in Sydney. |
Saturday Mar 15 |
| MTB (Bondi State Forest) 1:30:49 [3]29 km (3:08 / km) | |
| shoes: Cannondale Rush |
| Stopped on my way from Victoria and slept in the forest. I knew there were some mtb trails here but spent ages looking for, and not finding the trail head. Finally found one of the tracks and headed out. Disappointed that there wasn't actually any single track, but when I started I enjoyed myself. |
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| C • macedon rogain!! 1 |
Friday Mar 14 |
| Run 34:00 [3]6 km (5:40 / km) | |
| shoes: Nike Bowerman |
| Late night run to break up the drive to Canberra. I ran here about 8months ago when doing the same drive.
Tried out the new SILVA LX (5W LED) headlight- seems ok. |
Thursday Mar 13 |
| Kayak intervals (Hazelwood Pondage) 57:00 [4]8 km (7:08 / km) | |
| shoes: Fenn Millennium |
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| Run race (Harriers Race) 18:11 [5]5 km (3:38 / km) vdot: 55.7 | |
| shoes: Nike Bowerman |
| Harriers Race- My recent form finally paid off and my handicap improved (or got harder depending which way you look at it) and now I start 30secs behind Kathryn.
Felt pretty good on warm up even though it was still quite hot.
Got 10 within 10m of Kathryn with 400m to go but I had given everything and struggled home about 20m behind her. Quite a good run but would have liked to break 18mins.
3.29, 3.42, 3.43, 3.38, 3.38
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| Run warm up/down 28 [3]4.5 km (6 / km) | |
| shoes: Nike Bowerman |
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Wednesday Mar 12 |
| MTB (Cowwarr Rd to Walhalla) 1:27:29 [3]27.33 km (3:12 / km) +600m 2:53 / km | |
| shoes: Cannondale Rush |
| Keen AR training-
first along Cowwarr road to Old Walhalla Coach Road. Then realised my map had fallen out of my back pocket. Bugger. Good thing I'd already studied the route. Awesome descent into Thompson River on a good surface fireroad. Big climb up to Happy-go-Lucky, an abandoned gold mining town. Then descent into Walhalla stopping at the campground.
Fantastic area. Hills very steep and no undergrowth after a fire last summer. |
| Run hills (Walhalla) 1:37:37 [3]15 km (6:30 / km) +780m 5:10 / km | |
| shoes: Asic 2110 |
| Off the bike and straight up a big hill. Since I had no map I tried to wing it when the track stopped at a mine and just climbed straight up to the ridge. Ran along a big firetrail over lots of hills on the ridgeline.Turned around and came back, and down into the valley via Britannia Spur Track. Was a bit longer than I planned and getting late so decided to ride home would have to be shortened. |
| MTB (Walhalla to Cowwarr Rd) 1:07:00 [3]18.83 km (3:33 / km) +550m 3:06 / km | |
| shoes: Cannondale Rush |
| Down main road to Thompson river. Turned off and followed the single trail track on the old railway line for a while, but turned back as I was running short on time and didn't know if I'd get along the whole track. Up main road again, then turned off down to Coopers Creek Crossing. Then final big climb to Tyers-Rawson road and along some firetrails/single track to the car.
Still feeling good at the end. Great day out. |
Tuesday Mar 11 |
| Run (Delburn forest) 37:39 [3]6.9 km (5:27 / km) | |
| shoes: Asic 2110 |
| I planned so much more for today but it never happened. Finally went for a run around the trails. Legs felt ok but still a little weak on the downhills.
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Monday Mar 10 |
| Run (Kananook Creek) 46:00 [3]7.44 km (6:11 / km) | |
| shoes: Nike Bowerman |
| morning run with Kathryn from Kim and Dave's. Legs felt much better than expected. |
| Kayak (Patterson Lakes) 1:10:00 [3]10.34 km (6:46 / km) | |
| shoes: K1 Kayak |
| with Kathryn, Kim and Dave. Very warm day and pretty windy but nice on the water. |