Sunday Dec 16 |
 | Foot Running warm up/down 15:00 [3] | |
| shoes: Nike Perseus |
| 10mins w/u with jo and 5mins w/d (plus lots of walking) with hoggster and davo. |
| Foot Running long (Tour de Mountain) 1:29:00 [3]19 km (4:41 / km) +630m 4:01 / km | |
| ahr:154 max:181 shoes: Nike Perseus |
| Ran with Hoggster, who was racing tour de mountain. from mawsom shops up isaacs, mt waniassa, farrer ridge, mt taylor and back to maswon. Wet. Pretty cruisy pace for most of it except when hoggster realised he could be the first woman over the line and started going for it down mt taylor. my quads were smashed after that.
i got laser surgery on my glazzies right after the run so i've spent the next few days lying around doing nothing.. no more contact lenses is going to save me about 3 minutes a day. i could fit in another coffee with that sort of time. although its not like time limits the number of coffees i have in a day. |
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| C • Eyes 4 |
Friday Dec 14 |
| Cycling (Road) (tour de pete) 1:45:00 [3]53 km (1:59 / km) | |
| ahr:116 max:147 shoes: SH-R130S |
| usual ride, good bunch of 6... real cold tis morn, only 11 degrees when i left home. we went to sfoglia out of charity for the good guys that work there. pancakes were stale (obv. reheated and not fresh cooked) and the coffee was hordinary. so went home, changed to the single speed commuter and went to silo for a decent hespresso. |
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| C • when will they learn? 2 |
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| C • Big 3 0 6 |
| Foot Running (Recovery) 32:00 [3] | |
| shoes: Nike Perseus |
| easy run around the ridges. feeling tired, but gona have some rest next week and needed to build up an appetite for ramas. |
Thursday Dec 13 |
| Foot Running warm up/down 40:00 [3] | |
| shoes: Mizuno Wave Elixir |
| easy running with wisbey for warm up, recovery between ints and warm down. |
| Foot Running intervals 16:00 [4]4.78 km (3:21 / km) | |
| shoes: Mizuno Wave Elixir |
| 16 x 1min efforts around Southwell Park with 30sec jog recovery. i was feeling pretty tired this morning so had a berocca and an espresso before i went training. helped a lot... seem to be running ok (not much slower than when i was running a lot more), but i feel pretty unco and my legs are quite stiff and sore. should improve as i build up the running before NZ but... |
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| C • Junky ;-)! 2 |
Wednesday Dec 12 |
| Cycling (Road) warm up/down 1:36:00 [3]42 km (2:17 / km) | |
| shoes: SH-R130S |
| ride out to stromlo and back with kez and handsome pete. |
| Cycling (Road) race (Road Crit) 23:00 [4]16.8 km (1:22 / km) | |
| ahr:152 shoes: SH-R130S |
| Solid ride in B grade. sat in most of the way, there were a few breakaways which stayed away for a while but this time i didnt try and chase them down or go with them. it was real windy so pretty tough out on your own... coming around the last bend into the home straight with a lap to go there were 2 guys in a break and they looked like they could stay away, so i jumped and another guy followed. he came around me at the end of the straight and i couldnt stick to his wheel, then he got on the leaders as one of those guys dropped off. i got within maybe 15m but just ran out of steam and couldnt bridge the gap. coming around the last few corners into the home straight the bunch was back on my wheel and i was spent so got completely smashed in the sprint. the guys in the break stayed ahead so i was in with a chance - i just needed to be a bit stronger and be able to get across to them... there were a couple of crashes, nothing too nasty but one of them happened right next to me when a guy moved across in front of another bloke and took out his front wheel. i hate the sound of bikes hitting asphalt at 50km/h... |
Tuesday Dec 11 |
| Cycling (Road) (tour de gus) 2:25:00 [3]71 km (2:03 / km) | |
| ahr:116 max:157 shoes: SH-R130S |
| rolled around with robw. freezing cold! we even had an extra raisin toast at gus'. my legs are still feeling sore from running on sunday... |
| Foot Running warm up/down 43:00 [3] | |
| shoes: Mizuno Wave Elixir |
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| Foot Running intervals (Parliament House Relays) 11:45 [4]3.6 km (3:16 / km) | |
| shoes: Mizuno Wave Elixir |
| ran a couple of legs for wisbeys team, with a lap break (ie about 6mins) in between. ran them in 5.50 and 5.45 (hr ave/max: 14)7/171, 166/175, not feeling great or fast! and it was tough running into the wind along the edge of the lake... the legs are still pretty sore from sundays "long" one too. |