Wednesday Oct 10 |
 | MTB 1:00:37 [3] 19.77 km (3:04 / km) | |
| shoes: Nike Bike shoes |
| Did a easy ride up Diamond Hill, out to Kangaroo Gully, around some tracks and back through Spring Gully to home. Lovely morning for a ride |
| RUN 59:40 [3] 11.6 km (5:09 / km) | |
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| Meet Leon in the cementery, out through the golf course to Golden Square, up the creek to Alder St, over the railway and home through Diamond Hill, not a bad run |
Tuesday Oct 9 |
| INTERVALS 58:00 [3] 10.5 km (5:31 / km) | |
| shoes: Nike Pegasus #1 |
| Went down the lake and ran with Big Ev and the boys. 1st time I have done 1k reps in a while. After a 18 min warm up, 1st 1k in 3.21, did 5.5 min easy, then 3.24k, then 4.5 min easy, and finished of with a 500m ran in 1.33. then 22 mins warm down at a slower pace than the warm up. Got to get Richard to slow down in the warm up. Happy with the nights work |