Wednesday Feb 28 |
 | Cycling 3:40:00 [3] | |
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| Long MTB ride to and from orienteering at mt rogers. originally planned to hit up new single track on mt stromlo and bruce ridge. got to stromlo singletrack with a storm closing in right about me so pissed off over dairy farmers, thru aranda, bit on bruce ridge round lake ginners out to mt rogers. bit shagged on the way back so bike paths. checked out the damage at uni and civic. pretty tired by the time i got home |
| Orienteering 31:00 [3] | |
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| Twilight. legs werent super springy after ride. got round but struggled physically. few silly mistakes towards the end.
jules ran 23 and jani lakanen 24 |
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| C • Training 2 |
Tuesday Feb 27 |
| Cycling 50:00 [3] | |
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| aborted ride with kez. felt crap this morn and could feel a cold coming on....so bailed on our planned loop and rode home leaving kezza to battle it out in the rain. sorry mate. |
| Running warm up/down 25:00 [3] | |
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| 15mins warm up and 10min crawl home. |
| Running intervals 32:00 [3] | |
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| ran 8 reps up the hill from old parli house to new, with roll back down the hill as recovery. ints were all around 83-85 seconds except the last which was 78...guess i got a bit excited for that one. |
Monday Feb 26 |
| swimming 35:00 [3] | |
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| some 100s and 200ims (without backstroke, too many sharp edges in our pool! actually there wasnt butterfly either cos im too shit at it, so they were more free and breath ints...) |
| Cycling 1:10:00 [3] | |
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| Ints with kezza. did 10X 2km with 1min rest. real tough, kept convinving myself we were one interval ahead of what we actually were....wishful thinking i guess. happy to see the end of that session |
Sunday Feb 25 |
| Running 40:00 [3] | |
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| Was in sydney today. ran round north head a bit and did some efforts round the paved fairfax track at the end of the road. pretty miserable in the rain, happy to head back down to manly for some lunch. |
Saturday Feb 24 |
| Cycling 3:20:00 [3] | |
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| mtb out to aroc at lake gin. cruised round a bit doing odds and ends during the race. liked some of the new single track on bruce ridge so much i decided to check it out a bit more on the way home. heat got to me a bit but still felt really strong riding home. |
Friday Feb 23 |
| Cycling 2:30:00 [3] | |
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| Tour de pete. nice day out, solid bunch with 8. bit of controversy over cafe choice though, will need to be cleared up in future. |
Thursday Feb 22 |
| Running 32:15 [3] | |
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| morning jog round deakin and forrest. spent the whole run feeling guilty about bailing on cycling with kez this morning cos i was too lazy to get out of bed |
| Running 55:00 [3] | |
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| lunchtime run thru uni round the central basin, tom lent me one of his aroc boats so had a paddle then back to uni. pushed fairly hard because lunch at the pickle was the reward. |
Tuesday Feb 20 |
| Cycling 1:40:00 [3] | |
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| Round the lake, up and round cook, coppins, int up stromlo then sth side of lake to barton.
Incredible how many cyclists there were on stromlo....over 40 i reckon, didnt know that many people even rode in berra.
really slugglish in the legs from last night |
| Running 29:00 [3] | |
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| Ran into uni to go the the gym before class |
| Gympa 20:00 [3] | |
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| felt strange being back in the uni gym, first time in over 2 years. pissed around a fair bit, bit of core stuff and just tried to loosen out some soreness from cycling. |
Monday Feb 19 |
| Cycling 40:00 [3] | |
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| Had to fang it into uni to get a locker at the gym before they all sold out. really would have prefered to just stay in bed though. |
| swimming 25:00 [3] | |
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| Morning swim. did warm up, 1km at 18:40 and then warm down. Uni is back!! |
| Cycling 1:20:00 [3] | |
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| Ints with kezdog and ride to/from dairyfarmers rd
2 sets of 8X 1km efforts, 30sec between them and 5 mins off between the sets. pretty tough today, fairly solid headwind meant the int coming back was about 15sec faster than heading out. |
Sunday Feb 18 |
| swimming 55:00 [3] | |
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| too lazy to run this morning so busted out a session in the pool. Great having 20m to do laps but being used to 25m makes the arithmetic a bit trickier. included a 500m effort in 8:40 which isnt too far of the best ive swam. |
Saturday Feb 17 |
| Cycling 4:25:00 [3] | |
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| LONG one today.
rode cotter - tidbinbilla- tuggers loop but did the in and out to corin dam as well for around 130km from my place. what an awesome mornings cycling, great ride kezza!
never ridden up to corin dam before, real shame cos i think it must be some of the best riding in canberra. fairly long climb up to corin, suffered a bit but just tapped away at my own pace and knocked it off.
really dehydrated by the end of the ride, need to fill up the bottles somewhere next time. |
Friday Feb 16 |
| Cycling 1:30:00 [3] | |
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| ints out at dairy farmers road.
6X5mins on a 7 min cycle.
time includes ride out and back.
cap at essen made the early start worthwhile, but made me forget my dentist appointment, shit! |
Thursday Feb 15 |
| Cycling 1:50:00 [3] | |
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| southside jaunt with kezza, we've got a bit of a loop thats becoming a standard, still cant decide on where to go for the last section....a toss up between avoiding traffic and getting a solid length ride. muesli and cap post ride massively hit the spot except kez decided to be a dog and leave for work with me still nursing breaky. |
Wednesday Feb 14 |
| Cycling 1:35:00 [3] | |
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| MTBing out to orienteering and back. was planning on roadying out there but when it started raining hopped on the mtb and flogged it thru the rain round blackie a bit and thru aranda bushland. |
| Orienteering race 29:40 [3]5 km (5:56 / km) | |
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| Twilight at aranda. fast as always due to the street sections getting to and from the bushland. really really struggled up the hills today, just couldnt get going, possibly went too hard early on. not a bad run but little too far off the pace than i would have liked. |
Tuesday Feb 13 |
| Cycling 1:00:00 [1] | |
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| roll around lake. just got new funky black and yellow continental tyres so was pretty pumped about giving them an outing.
planning to do a big mtb ride round the berra tommorow hopefully |
| walking 1:20:00 [1] | |
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| pretty soft putting this in but walking with a friend on red hill this arvo was such a struggle after the oweek pub crawl last night that i though it could almost count as training in a sort of recovery sense. nice day out at least |
Saturday Feb 10 |
| AR race 4:30:00 [3] | |
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| AROC homebush.
Filled in for a team needing a 3rd person. good fun, never done an AR with such a big field, over 300 people. did the bonus leg as well and i think we finished around 15th maybe...good night out. best section was the beer skulling and aquatic centre. |
Thursday Feb 8 |
| Cycling 2:05:00 [3] | |
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| cotter-urriara. there weren't many things i wouldn't have done this morning for some more sleep. had i not had someone meeting me at my place i would defo have not got up. as always it was worth it once i got going.
high point was a bogan cunt driving a commodore on the way down to the cotter who decided to see how close he could get to me. i gave him a piece of my mind in the form of my middle finger, so he pulls over......sweet, its on like donkey kong! I lean down to get out my weapon (pump), he goes for the shotgun, kezza is nearly in tears whimpering for his mummy. in the end we just exchanged a few pleasantries man to man and road off. good times. |
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| C • Bloody hell 2 |
Wednesday Feb 7 |
| Orienteering race 15:24 [3]3.2 km (4:49 / km) | |
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| sprint race at comm park.
hadnt done any training all day so pretty motivated. coulnt have run much faster, maybe lost 5-10seconds thru 2 slightly slower route choices in a (relatively) more rechnical section. quite happy |
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| C • remember that lake we paddled ... 2 |
| Running 45:00 [3] | |
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| slightly longer warm up/down to and from comm park from home.still a bit warm on the way over so ran nice and easy. |
Tuesday Feb 6 |
| Cycling 2:10:00 [3] | |
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| Nice morning, pretty fatigued from ints last night and a poor nights sleep. round north side of lake, out round back of duffy, chapman, torrens, mawson, isaacs, omalley, garran, red hill, bundah to kezzas work. definately think we have almost perfected a nice southside loop, just need a quick look at the map to tweak a few sections. |
Monday Feb 5 |
| Running 3:10:00 [3]27 km (7:02 / km) +1379m 5:36 / km | |
| ahr:150 max:175 |
| long run. really suffered today, started too late, too hot a day and didnt take enough water. ran red hill ridge, mugga mugga, isaacs ridge, waniassa, farrer ridge...planned to run taylor but hurting so stumbled down to mawson for a drink and the dragged it home on the bike paths and thru red hill saddle. happy i didnt just pull the plug and take a bus home but dont think ive ever been so happy to jump into the pool to cool off. |
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| C • jumping in the pool huh... tha... 2 |
| Cycling 1:40:00 [3] | |
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| Intervals out at dairy farmers road with kezza....again. had some tube issues so ended up riding the mtb, didnt mind too much, enjoyed the comfort after this mornings run and we could just tweak the timing a tiny bit so we stayed together.
did 15 X 1km efforts on 1minute rest.
time includes ride to and from as well as the intervals.
kerrin said possibly one of the most gay things ive ever heard from him. i had a quick stop at the carillion toilets for water, get back to the bike path to start riding and he says......'sebba, i think we need to stop and admire the sun and colour of the reflection!' nice one
pretty knackered legs now, good days training.....wont be running for so long in the middle of the day again, learnt my lesson. |
Saturday Feb 3 |
| Cycling 3:00:00 [3] | |
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| Cotter-tidbinbilla-point hut with kez. Just a stunning morning to be out riding. one of those days when you realise why you cycle! loop was quicker than we expected so there was a bit of trash talk heading back up adelaide avenue......when i proposed another lap kezza boldly claimed i wouldnt make it, of course he knew i didnt have to time to even attempt it, maybe next time we can try the double lap mate! |
Friday Feb 2 |
| Cycling 2:45:00 [3] | |
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| cotter-urriarra with dad. he took my roadie so i had to take the mtb. it was his first time doing this loop so nice to take him out and encourage him. so much easier climbing on the mtb, harder at times when i had to help push dad up the hills. suprisingly tired at the end of the ride, think the warm day and late night were prime contributers though. |
Thursday Feb 1 |
| Cycling 1:40:00 [3] | |
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| southside jaunt with kezdog. pretty cruisey, we spent most of the time stressing about whether kez could still get to work on time after his late arrival and my flat tyre, in hindsight we should have just talked less and ridden more. |