Thursday Nov 30 |
 | Ronning hills (Mt Painter) 30:00 [3]6 km (5:00 / km) +100m 4:37 / km | |
| |
| Fresh , clear morning. Delicious. |
| Cycling 55:00 [3]19.8 km (2:47 / km) +50m 2:45 / km | |
| |
| Ride around Tuggers Lake with beautiful |
| Ronning intervals (Fartlek) 15:00 [3]3 km (5:00 / km) | |
| |
| Short interval session with beautiful and Bella in Fadden pines |
| |
| C • Run 1 |
Wednesday Nov 29 |
| Cycling race (Crit) 1:20:00 [5]40 km (2:00 / km) +50m 1:59 / km | |
| |
| Crit x 2
ACTVCC crit A grade [38]ave &
CCC B grade [39.1]ave |
Tuesday Nov 28 |
| Ronning hills (Mt Painter) 30:00 [3]6 km (5:00 / km) +100m 4:37 / km | |
| |
| Jog up Painter. |
| Cycling 2:00:00 [3]48 km (2:30 / km) | |
| |
| Dairy flat then lap of lake with beautiful |
Monday Nov 27 |
| Cycling intervals (Dairy Flat) 1:53:00 [5]43.2 km (2:37 / km) +50m 2:36 / km | |
| |
| 3 x 2km 256,248,248
then lap of lake, ANU looking for coke with beautiful. |
Sunday Nov 26 |
| Cycling (Wind training) 1:30:00 [3]60 km (1:30 / km) +0m 1:30 / km | |
| |
| Watching Hartley, supporting beautiful. |
| Ronning hills (Mt Painter) 30:00 [3]6 km (5:00 / km) +100m 4:37 / km | |
| |
| Jog up Mt Painter near sun down |
Saturday Nov 25 |
| Cycling hills (Kosci) 3:40:00 [4]89.2 km (2:28 / km) +2000m 2:13 / km | |
| |
| Jindy to Kosci and back with the Hartley crew |
Friday Nov 24 |
| Cycling (Wind training) 1:30:00 [3]60 km (1:30 / km) +0m 1:30 / km | |
| |
| Watching Hartley, supporting beautiful. |
Thursday Nov 23 |
| Ronning hills (Mt Painter) 30:00 [4]6 km (5:00 / km) +100m 4:37 / km | |
| |
| Up Mt Painter and back for breakfast |
| Cycling 1:15:00 [3]32 km (2:21 / km) +0m 2:21 / km | |
| |
| Dairy Flat babble ride with beautiful |
Wednesday Nov 22 |
| Cycling race (CCC Crit) 1:30:00 [5]55 km (1:38 / km) +50m 1:38 / km | |
| |
| Warm up on wind trainer the crit. B grade 13th. Went from back to front to back to front. Ave 41kph+ |
Tuesday Nov 21 |
| Cycling hills (Black Mtn) 1:20:00 [3]31 km (2:35 / km) +200m 2:30 / km | |
| |
| Just a cruise up with beautiful 14.21, then along the lake. |
Monday Nov 20 |
| Ronning (Jog to shops) 5 [3]1 km (5 / km) | |
| |
| 3 bags lollies, 1 x Pepsi Max |
| Cycling intervals 1:15:00 [5]30 km (2:30 / km) +100m 2:28 / km | |
| |
| Govnor General's residence incl 4 x 1km 137,134,134,137 |
Sunday Nov 19 |
| Cycling race (Kernesse) 3:00:00 [5]82 km (2:12 / km) +100m 2:11 / km | |
| |
| Kermesse @Sutton DTC. 30km 36.1kph ave
Rode to event and back via World LD Triathlon with beautiful. |
Saturday Nov 18 |
| Cycling 3:33:00 [3]92 km (2:19 / km) +200m 2:17 / km | |
| |
| Cook/Gunghalin/Lake George/Cook with beautiful. Stopped at servo for coke and lollies. |
Friday Nov 17 |
| Cycling (wind training) 20:00 [5]15 km (1:20 / km) +0m 1:20 / km | |
| |
| Gear 48/13 5km @45kph then 10km@56.1kph |
| Cycling 1:10:00 [3]25 km (2:48 / km) | |
| |
| Cook/Duffy/Coppins/Cook with beautiful. Tried to sneak in on Stromlo crit cct but workers still shifting earth. |
Thursday Nov 16 |
| Cycling 1:15:00 [3]32.5 km (2:18 / km) +100m 2:16 / km | |
| |
| Babble ride with beautiful from Lanyon, chasing cows, milk stories, then 4*1km @ 50-55.5kph max |
Wednesday Nov 15 |
| Ronning (Run to shops) 15 [3]3 km (5 / km) | |
| |
| Ran 3 times to shop. |
| Cycling (Wind training) 30:00 [3]20 km (1:30 / km) +0m 1:30 / km | |
| |
| Warm up for crit on wind trainer. Everything ok until started snowing in Kingston. Races called off. Went home to bed, junk food. |
Tuesday Nov 14 |
| Cycling (Wind training) 15:00 [3]10 km (1:30 / km) +0m 1:30 / km | |
| |
| 42kph average |
| Cycling 50:00 [3]18.5 km (2:42 / km) +75m 2:39 / km | |
| |
| Work/Cook/Work |
| Cycling 1:40:00 [3]39 km (2:34 / km) +100m 2:32 / km | |
| |
| Lap of the lake with beautiful. |
Monday Nov 13 |
| Ronning (Jog to shops and back) 10:00 [3]2 km (5:00 / km) | |
| |
| Raining, wet, sushi. |
| Cycling (Wind training) 40:00 [3]30 km (1:20 / km) +0m 1:20 / km | |
| |
| 46kph average |
Sunday Nov 12 |
| Cycling (Wind training) 20:00 [3]15 km (1:20 / km) +0m 1:20 / km | |
| |
| 46kph ave speed |
| Cycling 1:30:00 [3]37 km (2:26 / km) +100m 2:24 / km | |
| |
| Cook/Tour de Femme/Cook. Watched beautiful survive, 15th. |
| Ronning (Jog to shops) 7:00 [3]1.5 km (4:40 / km) +0m 4:40 / km | |
| |
| |
Saturday Nov 11 |
| Cycling 3:33:00 [3]86 km (2:29 / km) +200m 2:27 / km | |
| |
| Cook/end bitumen/RSPCA/Cook with beautiful who saved life with a full strength coke and a chocolate bar. |
Friday Nov 10 |
| Cycling (Wind training) 26:00 [4]20 km (1:18 / km) +0m 1:18 / km | |
| |
| 20km @ 45kph ave incl 1km @ 57kph |
| Cycling tempo (Stromlo Crit Circuit) 1:00:00 [4]20 km (3:00 / km) +50m 2:58 / km | |
| |
| Some hot laps and technical assessment of circuit with beautiful. PB set at 1.48 |
Thursday Nov 9 |
| Cycling hills (Black Mtn) 40:00 [3]15 km (2:40 / km) +200m 2:30 / km | |
| |
| Cruise up. Take in view from top, listen to birds. Cruise down. Lovely. |
| Cycling tempo (Time trial) 1:15:00 [5]36 km (2:05 / km) +100m 2:03 / km | |
| |
| Lanyon to Tharwa Bridge TT 15.2km 22.57 39.6k ave
Chased beautiful on first lap. Hard to catch her. |
Wednesday Nov 8 |
| Cycling race (Canberra CC Crit) 1:10:00 [5]28.5 km (2:27 / km) +50m 2:26 / km | |
| |
| B grade 13th 40kph+ average |
Tuesday Nov 7 |
| Cycling 40:00 [3]16.5 km (2:25 / km) +75m 2:22 / km | |
| |
| Bike work home and back (left pass at home) |
| Cycling (Wind training) 40:00 [3]25.5 km (1:34 / km) +0m 1:34 / km | |
| |
| Just cruising. Rain gods weren't smiling today. |
Monday Nov 6 |
| Cycling 40:00 [3]16 km (2:30 / km) +0m 2:30 / km | |
| |
| NMA and back with beautiful |
| Cycling intervals 1:10:00 [5]28.5 km (2:27 / km) +100m 2:25 / km | |
| |
| GG's with beautiful
4 x 1km intervals Gears 53/13,12 121,119,117,117 |
Sunday Nov 5 |
| Cycling 2:30:00 [3]52 km (2:53 / km) | |
| |
| Cook/Tilleys/Mawson/Cook |
| Ronning 7:00 [3]1.5 km (4:40 / km) | |
| |
| Jog to shops with Bella and beautiful |
Saturday Nov 4 |
| Cycling 3:30:00 [3]95 km (2:13 / km) | |
| |
| Gunning Crookwell A3 |
Friday Nov 3 |
| Cycling 40:00 [3]16.5 km (2:25 / km) +100m 2:21 / km | |
| |
| Acton/Cook/Acton |
| Cycling 35:00 [3]13.5 km (2:36 / km) | |
| |
| Wind training |
Thursday Nov 2 |
| Cycling (Surprise ride) 1:00:00 [3]23.6 km (2:33 / km) +50m 2:31 / km | |
| |
| Acton/Fyswick/Acton with beautiful. |
| Ronning 30:00 [3]6 km (5:00 / km) +0m 5:00 / km | |
| |
| Frost hollow jog with beautiful. So quick she strained a calf. |
Wednesday Nov 1 |
| Cycling race (CCC Crit Series#1) 50:00 [5]20 km (2:30 / km) +50m 2:28 / km | |
| |
| B grade. A few hot laps in front then rolled around at the back of the bunch. Ave 40+ |