Sunday Oct 29 |
 | Ronning (Jog to shops) 8:00 [3]1.5 km (5:20 / km) +0m 5:20 / km | |
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| Paper and sweets |
| Cycling 4:10:00 [3]98 km (2:33 / km) +250m 2:31 / km | |
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| Cook/Tharwa/Tidbinbilla/Frozen Milo/Cotter/Cook with beautiful. Is the Tharwa bridge closed or open now? |
Saturday Oct 28 |
| Cycling race (Criterium) 50:00 [3]37 km (1:21 / km) +0m 1:21 / km | |
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| Attacked from the gun, but clawed back by pack. Continued to drive pace and not contest sprint each lap until John Dukes broke away down the back straight. Rested until he had a good lead and started to look tired. Then jumped across the gap. Dropped John after 2km then time trial home.
1. moi 2. sluggo 3. John Dukes |
| Cycling 55:00 [3]20 km (2:45 / km) +50m 2:43 / km | |
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| Lap of lake warm down with beautiful |
| Ronning (Mt Painter with beautiful) 30:00 [3]6 km (5:00 / km) +100m 4:37 / km | |
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| Bit chilly, nice view. |
Friday Oct 27 |
| Cycling (Wind training) 30:00 [3]20 km (1:30 / km) +0m 1:30 / km | |
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| Cruising |
Thursday Oct 26 |
| Ronning 20:00 [3]4 km (5:00 / km) +20m 4:53 / km | |
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| Jog with beautiful at Dairy Flat |
| Cycling intervals 2:15:00 [5]51.5 km (2:37 / km) +100m 2:36 / km | |
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| 5* 1km intervals Gears 53//16,15,14,13 50.5kph max then around the lake with beautiful 1*200m sprint with Ray |
Wednesday Oct 25 |
| Cycling (Wind training) 33:00 [3]21 km (1:34 / km) +0m 1:34 / km | |
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| Just cruising |
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| C • Time 1 |
| Ronning 5:00 [3]1 km (5:00 / km) +0m 5:00 / km | |
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| Jog to shops |
Tuesday Oct 24 |
| Cycling hills (Black Mtn) 40:00 [5]15 km (2:40 / km) +200m 2:30 / km | |
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| Crisp morning. Tried to throttle the mountain. It got me back half way up. Lucky beautiful was there to save me. 10.00 Gears 39/21,19,18 |
| Cycling 1:30:00 [3]36.8 km (2:27 / km) +50m 2:26 / km | |
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| Babble around the lake with beautiful. |
Monday Oct 23 |
| Cycling 47:00 [2]19.5 km (2:25 / km) +50m 2:23 / km | |
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| Cruisy lap of the lake at lunch. |
| Cycling intervals (Power sprints) 1:25:00 [5]30.5 km (2:47 / km) +0m 2:47 / km | |
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| Dairy Flat incl 4*200 52,55,55.5,56 kph max gears 53/16/15/14/13/12 then 3*lead out 52.5kph max gears 53/16,15 |