Saturday Sep 30 |
 | Cycling race (AVCC Time Trial 25km) 1:20:00 [5]40 km (2:00 / km) +0m 2:00 / km | |
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| Bronze. Time 37.55 Average speed 39.5kph |
Friday Sep 29 |
| Cycling race (AVCC Track Pursuit 3km) 34:00 [5]18 km (1:53 / km) | |
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| Bronze. Time 4:04.7 Average speed 44kph |
Thursday Sep 28 |
| Cycling (Cruise on the Murray) 1:00:00 [3]24 km (2:30 / km) +0m 2:30 / km | |
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Wednesday Sep 27 |
| Cycling (Wind training) 30:00 [3]20 km (1:30 / km) +0m 1:30 / km | |
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Tuesday Sep 26 |
| Cycling (Wind training) 30:00 [3]20 km (1:30 / km) +0m 1:30 / km | |
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Monday Sep 25 |
| Cycling 1:20:00 [3]30 km (2:40 / km) +50m 2:39 / km | |
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| Cruise around the lake with beautiful. |
Sunday Sep 24 |
| Cycling 1:20:00 [3]35 km (2:17 / km) +100m 2:15 / km | |
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| 5km on the wind trainer with beautiful, then out the door for a long lap of the lake as the showers stopped. Good to have a happy face to keep me company. |
Saturday Sep 23 |
| Cycling race (Uriarra Club Champs) 2:10:00 [5]61 km (2:08 / km) +200m 2:06 / km | |
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| Didn't mean to time trial for 48km, but that's the way it worked out. Took off like a scalded cat, only Pat McNamara got to my wheel (told him before the start). Drove it as hard as I could, opening up a healthy gap. By 18km I had dropped Pat (he never once did a turn), reeled in V1 (the bunch in front of me) and then rode away from them. End of lap one I had a winning lead, started to drink and conserve some energy. Could see Guy had broken away from the bunch, all tired. Still worked hard, but tried to keep things under control more, started taking more interest in the other races. Averaged a tick under 36kph. Happy with that one.
Men V2 (40 - 44) 48kms
1 GRAHAM Bruce 1.20.10
2 BUCHANAN Guy 1.24.51
3 SINCLAIR Andrew 1.25.55
4 WALLBRINK Peter 1.25.55
5 McNAMARA Patrick 1.25.55
6 BONTJER Allan 1.25.56
7 McLENNAN Peter 1.31.21
8 LANGRIDGE Robert 1.31.21
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Friday Sep 22 |
| Ronning 15 [3]3 km (5 / km) +0m 5 / km | |
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| Couldn't sleep |
Thursday Sep 21 |
| Cycling intervals (Power Sprints) 1:20:00 [5]31 km (2:35 / km) +20m 2:34 / km | |
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| 6*200m power sprints at Dairy Flat. 51-53kph max, 2km recovery Gears 53/17,16,15,14,13,12
Then 12km babble recovery by the lake with beautiful. |
Wednesday Sep 20 |
| Cycling tempo (SMS race) 20:00 [4]15 km (1:20 / km) +0m 1:20 / km | |
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| Wind trainer race by SMS with beautiful 10km/12:37
Could have won if I was wearing correct attire. |
| Ducks (Kingston) 35:00 [3]12 km (2:55 / km) +0m 2:55 / km | |
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| Fed ducks diet coke. They still didn't come despite biting on the bum. |
Tuesday Sep 19 |
| Cycling intervals 20:00 [5]8 km (2:30 / km) +0m 2:30 / km | |
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| Crit session at NMA 4k 37kph ave. Warm up for Black Mtn and photos in car park. |
| Cycling hills (Black Mountain) 30:00 [3]10 km (3:00 / km) +200m 2:44 / km | |
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| Black Mountain 14 minutes. Lots of folk up there this morning. Warmest BM I can remember for a while. Beautiful at the top. |
| Cycling intervals (Wind training) 15:00 [5]12 km (1:15 / km) +0m 1:15 / km | |
| max:152 |
| 12km 3k@40,45,50kph, 1km rec, 1km@60kph, 1km rec, 1km@55kph, 1km rec, 1km@55kph, 1km rec, 1.5km @55kph, 500m wd |
| Cycling (Ride Magazine) 1:00:00 [1]0 km ( / km) +0m / km | |
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| Read 'Ride' magazine. Very relaxing and excellent training. |
Monday Sep 18 |
| Cycling intervals (Crit) 20:00 [5]6.5 km (3:05 / km) +50m 2:58 / km | |
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| Crit NMA session 4km ave speed 37kph |
| Cycling 1:15:00 [2]30 km (2:30 / km) +50m 2:29 / km | |
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| Dairy Flat with Ray then Kingston with beautiful. Pretty relaxed evening. Nice for some warm weather. |
Sunday Sep 17 |
| Cycling 3:00:00 [3]68.5 km (2:38 / km) +200m 2:35 / km | |
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| Cook/Gunghalin/Mitchell/Bot/Mawson/Cook
Tip: If you do the Bot for coffee then don't wear lycra. |
Saturday Sep 16 |
| Cycling race 2:10:00 [5]58 km (2:14 / km) +250m 2:12 / km | |
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| Tidbinbilla. Riding with B graders again, so not allowed to race hard. Frustrating. Rode all the hills hard, dropped everybody in the tracking station, then bailed out of racing on the last climb with a 15 second lead due to calf cramp. Still managed bunch sprint for 3rd. |
Friday Sep 15 |
| Cycling 1:00:00 [5]24 km (2:30 / km) +50m 2:28 / km | |
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| Lap of the lake, looking for ducks with Beautiful. Didn't see any. |
Thursday Sep 14 |
| Cycling intervals 25:00 [4]7 km (3:34 / km) +50m 3:27 / km | |
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| Crit type intervals at NMA |
| Walk to shops 5 [1]1 km (5 / km) +0m 5 / km | |
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| Lunch for tmoz |
Wednesday Sep 13 |
| Cycling intervals (Sprints etc) 1:30:00 [5]35 km (2:34 / km) +50m 2:33 / km | |
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| Dairy Flat 6 x 200m 53/17,16,15,14,13
Max speed 50.5,54,54,54.5,52.5,53.5
Kingston tempo/surges around crit circuit with beautiful.
More BB photo. |
Tuesday Sep 12 |
| Cycling hills (Black Mtn) 40:00 [3]13 km (3:05 / km) | |
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| Black Mtn in 14 minutes. Crisp, fresh and no head. Tempted to have a crack at lunch but must resist and get sharp for 2 weeks.
Did 1.8km crit effort in NMA as warm up. |
| Cycling intervals (Dairy Flat) 1:00:00 [5]22 km (2:44 / km) +0m 2:44 / km | |
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| 4 x 2km intervals 2km recovery 252,250,249,300
Gears 53/17,16,15,14,13
Experimented with some bigger gears than usual, out of the saddle longer at the start/dead turn. Definitely quicker pushing the 15 and 14, but legs not ready for the 13 yet.
Think these times are my quickest without aero wheels so in form 2 weeks out from nationals. Just have to get sharp and stay fresh now. |
Monday Sep 11 |
| Cycling 1:30:00 [3]35 km (2:34 / km) +0m 2:34 / km | |
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| Dairy Flat with beautiful including some sharper sprints. |
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| C • 5short 2 |
Sunday Sep 10 |
| Fast Food (Sausage sizzle) 1:00:00 [1]0 km ( / km) +0m / km | |
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| Sold 15 sausages, 1 drink, 19 cuddles. |
| Cycling (021100) 2:11:00 [3]49.2 km (2:40 / km) +150m 2:37 / km | |
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| Federal highway and windy with beautiful. Spent more time in Tilleys than out on the road and much more enjoyable. |
| Western Bulldogs 2:00:00 [5]0 km ( / km) +0m / km | |
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| Big win. On the bench Jase, Dave, Andy and beautiful for the last quarter. |
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| C • woof woof 2 |
Saturday Sep 9 |
| Cycling race 2:00:00 [5]50 km (2:24 / km) +200m 2:21 / km | |
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| Gundaroo and windy. Not feeling that great but made it back alive. Not attacking self. Nick got away on the way home. His big body pushed strongly into the wind for a well earned win. I tried to chase him down but settled for a soft second place over the last few km's. |
Friday Sep 8 |
| Note | |
| (rest day) |
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| C • Total 2 |
Thursday Sep 7 |
| Cycling intervals (Govnor) 1:00:00 [3]20 km (3:00 / km) +100m 2:56 / km | |
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| 2 x 1km intervals 151,201. Possible my worst interval session ever, but who cares. Just good to be out there. Haven't had an easy day all week. Rest day Friday. |
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| C • Time 2 |
Wednesday Sep 6 |
| Cycling hills (Black Mountain) 50:00 [4]16 km (3:08 / km) +200m 2:56 / km | |
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| Some fun crit intervals in NMA for warm up then Black Mountain with beautiful in 14minutes. Needed to get that in before the rain and cold comes.
Nice view of sun on Mt Painter. |
| Cycling (Wind training) 15:00 [3]10 km (1:30 / km) +0m 1:30 / km | |
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Tuesday Sep 5 |
| Cycling hills (Black Mtn) 25:00 [5]10 km (2:30 / km) +200m 2:16 / km | |
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| 9.52 Still tired from Iron Mike. Gears 39/21,19,18,17 |
| Cycling intervals 1:00:00 [4]21 km (2:51 / km) +0m 2:51 / km | |
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| Dairy Flat with beautiful. Some fun intervals and a solid 2km effort. |
| Ronning 5 [3]1 km (5 / km) | |
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| Thefting look for corflute BB under moonlight |
Monday Sep 4 |
| Ronning (Cook Blob Run) 45:00 [3]8 km (5:38 / km) +75m 5:22 / km | |
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| Three girls at the front, three boys at the back, no hills. Pippa overexcited. |
| Cycling hills (Black Mtn) 30:00 [5]12 km (2:30 / km) +200m 2:18 / km | |
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| 9.50 First 100% effort for 3 weeks. Felt good but spent too much time out of the saddle. 39/21,19,18,17 |
| Cycling tempo (Wind training) 20:00 [4]13 km (1:32 / km) +0m 1:32 / km | |
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| Included 5km @50kph |
Sunday Sep 3 |
| Cycling tempo (Wind training) 1:00:00 [3]40 km (1:30 / km) +0m 1:30 / km | |
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| Included 5km @ 50kph |
| Swimming 21:00 [3]1 km (21:00 / km) +0m 21:00 / km | |
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| Lapped by beautiful in the last 300m. Just managed to grab her feet by the end of the wall. |
| Ronning 30:00 [3]5 km (6:00 / km) +50m 5:43 / km | |
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| 5km warm up to the pool and back. |
Saturday Sep 2 |
| Cycling race (Iron Mike) 2:10:00 [5]72 km (1:48 / km) +400m 1:45 / km | |
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| Started with scratch group of 5 riders. A little unsure of form having not raced for three weeks. Dropped Mark2 by the top of the 3 sisters and Nick just before we caught block (1.5 minutes) coming out of Uriarra crossing. Used up block for 5km before they stopped working (shat). Ramped up the pace just after the homestead, looked around, less than 10 left. Top of first climb Mark1, Skip and Dukes left. Top second climb Dukes barely hanging on, talked decided to wait for him. End of bitumen Dukes gone, 3 left 6 minutes in arrears. Started chasing down the limit riders free of baggage, reeling in everybody quickly over the climbs. Skip attacked at the last climb before the homestead, I followed, Mark not. Two left. We caught Frost and Culnane, they did a few turns to the bottom of the 3 sisters. Skip and I just looking at each other over the three sisters. By second sister we had reeled everybody in, still looking at each other. Skip applied the pressure every climb. Me barely hanging on, losing contact then time trialing to get back on. Final long drag snapped with 3km to go. Nothing left in the tank. Sped down the hill but rolled up to the finish line totally spent. |
Friday Sep 1 |
| Cycling tempo (Wind Training) 35:00 [4]26 km (1:21 / km) +0m 1:21 / km | |
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| Included 5km @ 60kph waiting for sparky |