Sunday Sep 30 |
 | Cycling (MTB) 3:00:00 [3]50 km (3:36 / km) | |
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| MTB from Otford to Audley and back in the RNP |
Saturday Sep 29 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog at Berrima |
| Ronning (MTB) 1:40:00 [3]35 km (2:51 / km) | |
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| MTB at Belanglo |
Friday Sep 28 |
| Note | |
| (rest day) |
| Windy day, tired legs, rest day |
Thursday Sep 27 |
| Ronning intervals 1:30:00 [4]20 km (4:30 / km) | |
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| Jog to Dairy Flat incl 3 x 1km |
Wednesday Sep 26 |
| Cycling 2:00:00 [3]48 km (2:30 / km) | |
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| Bike to work |
| Ronning intervals 1:00:00 [4]14 km (4:17 / km) | |
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| Jog through Fadden pines incl 4*400m 68-72sec |
Tuesday Sep 25 |
| Ronning 1:30:00 [3]20 km (4:30 / km) | |
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| Jog to Theatre and jog to Dairy Flat |
Monday Sep 24 |
| Cycling 2:00:00 [3]48 km (2:30 / km) | |
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| Ride to work |
| Ronning 23:00 [3]5 km (4:36 / km) | |
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| jog at Fadden Pines |
Sunday Sep 23 |
| Duathlon race (Australian Duathlon Champ) 2:30:00 [5]60 km (2:30 / km) | |
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| Almost entered the Oz champs at Newcastle but wild storms and the Pasha Bulker stopped that. The champs got moved to the Stromlo facility, held under perfect weather. Not even a maggie in sight.
10km run was slightly long and on dirt. I felt great the whole run. Very relaxed. 4th overall, 10 seconds down (1st in age 2 mins up on Steven Sitko, 3 mins on Simon Claringbold)
40km bike was 2km short. Felt shit the whole way. Watched in vain as disc wheel after disc wheel slipped by. Had 3 gels to get me through. 12th after bike (1 min 30sec down on Simon Claringbold, Steven Sitko passed me in transition).
Steve Sitko put 15 seconds into me early, I felt totally shit. Just relaxed and hoped legs would come good. Eventually did and caught Steve back at 2km. Had Simon in my sights at 3km and reeled him in by 4km, coasted home.
10th overall, 1st M45-49
Beautiful 3rd female W45-49 |
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| C • Top work Brucie!! 4 |
Saturday Sep 22 |
| Ronning 43:00 [3]9 km (4:47 / km) | |
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| Jog at Stromlo with Bella and beautiful |
| Cycling tempo 1:00:00 [4]22 km (2:44 / km) | |
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| Ride from Lanyon on the closed road section to Tharwa Bridge and back x 3.
Included 1 x 2km and 1 x 3.5km TT @ 38kph |
Friday Sep 21 |
| Cycling 30:00 [3]12 km (2:30 / km) | |
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| Ride to work |
| Ronning 1:32:00 [3]20 km (4:36 / km) | |
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| Jog around Little Black Mtn, then through ANU and lake with beautiful |
Thursday Sep 20 |
| Ronning intervals 1:27:00 [4]19 km (4:35 / km) | |
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| Jog to lake including 3x 1km intervals |
Wednesday Sep 19 |
| Cycling 1:30:00 [3]38 km (2:22 / km) | |
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| Ride to work |
| Ronning 50:00 [3]12 km (4:10 / km) | |
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| Jog up Fadden Ridge with Bella |
Tuesday Sep 18 |
| Cycling 2:00:00 [3]48 km (2:30 / km) | |
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| Ride to work |
| Ronning 55:00 [3]12 km (4:35 / km) | |
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| Two runs from Chisholm incl 1x60sec effort |
Monday Sep 17 |
| Ronning 45:00 [3]10 km (4:30 / km) | |
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| Jog to lake |
Sunday Sep 16 |
| Cycling 1:40:00 [3]38 km (2:38 / km) | |
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| Cruisy ride on the paths to Yarralumla Woolshed and back |
| Ronning race 1:00:00 [5]16 km (3:45 / km) | |
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| Canberra Times Fun Run 34.18 13th?
Ran with the second lead pack (placings 4-8) until a stitch at the 3km mark. Posted 2 bad kms before I got rolling again with a pack that caught me (included Shep). Didn't do much work on the run home. Best time since 2000 so shouldn't be disappointed, but was hoping for a minute better.
Splits 306,313,324,347,339,330,326,338,307,322
Big day for beautiful as she did a 10 minute PB 45mins+ |
Saturday Sep 15 |
| Ronning 55:00 [3]11 km (5:00 / km) | |
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Friday Sep 14 |
| Ronning intervals 25:00 [4]6 km (4:10 / km) | |
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| 3x1km, 300m intervals on the grass |
Thursday Sep 13 |
| Note | |
| (injured) |
| Injured myself cutting a hedge last night. Excruciating pain in the back. Almost reduced to the life of a potato. Couldn't even reach the remote or a glass of wine.
Misssed a run, but pulled up OK this morning. I made it to work by car, so I guess it's back to normal. |
| Ronning 43:00 [3]9 km (4:47 / km) | |
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| Slow jog at Isaac Pines with Beautiful |
Wednesday Sep 12 |
| Cycling 2:00:00 [3]48 km (2:30 / km) | |
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| Ride to work |
Tuesday Sep 11 |
| Ronning intervals 1:20:00 [4]17 km (4:42 / km) | |
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| jog to lake incl 3 x 1.15 min intervals with Beautiful and a very slow interval with AceJase while he was on the bike picking up the Subaru. |
Monday Sep 10 |
| Ronning 1:00:00 [3]13 km (4:37 / km) | |
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| Jog to lake incl 500m and 100m tempo runs |
| Ronning 40:00 [3]8 km (5:00 / km) | |
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| Jog Fadden with Beautiful and Bella |
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| C • Lorac 2 |
Sunday Sep 9 |
| Ronning intervals 1:40:00 [4]23 km (4:21 / km) | |
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| jog Stromlo incl 3min, 1.5min and 2.5min intervals |
Saturday Sep 8 |
| Ronning 1:00:00 [3]13 km (4:37 / km) | |
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| Jog Govnor |
| Ronning 25:00 [3]6 km (4:10 / km) | |
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| Jog Fadden pines |
Friday Sep 7 |
| Note | |
| (rest day) |
| Rested at the Surveyor General, Berrima common, pool table, tent and wambot burrow with beautiful. |
Thursday Sep 6 |
| Ronning 1:10:00 [3]15 km (4:40 / km) | |
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| Jog to lake through farms |
Wednesday Sep 5 |
| Ronning 1:10:00 [3]15 km (4:40 / km) | |
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| Jog to Dairy Flat |
Tuesday Sep 4 |
| Cycling 2:00:00 [3]47 km (2:33 / km) | |
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| Bike work |
| Ronning intervals 40:00 [5]9 km (4:27 / km) | |
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| ANU incl 3x3min intervals 2mins recovery |
Monday Sep 3 |
| Ronning 1:40:00 [3]22 km (4:33 / km) | |
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| Jog to lake incl 4*150m, 500m and Chisholm shops home |
Sunday Sep 2 |
| Ronning 45:00 [3]9 km (5:00 / km) | |
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| Jog at Isaac Pines with Beautiful and Bella |
| Cycling 2:30:00 [3]55 km (2:44 / km) | |
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| Ride to Civic and back for Sushi with beautiful |
Saturday Sep 1 |
| Ronning 36:00 [3]7 km (5:09 / km) | |
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| Jog Fadden pines with Bella and Beautiful |
| Cycling race 2:30:00 [4]65 km (2:18 / km) | |
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| Iron Mike not feeling very good. Averaged 28kph with a 10km TT @ 40kph in the middle. Rolled home. |