Sunday Jan 20 |
 | Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog on the South Esplanade at Glenelg. Spent the rest of the day at the TDU Classic, mostly under a cool shady tree. |
Saturday Jan 19 |
| Ronning 2:10:00 [3]26 km (5:00 / km) | |
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| Got lost on the linear trail near Glenelg. Turned out to be an epic. Only some figs saved us. |
| Cycling 25:00 [3]9 km (2:47 / km) | |
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| Ride from airport to Glenelg |
Friday Jan 18 |
| Ronning 35:00 [3]7 km (5:00 / km) | |
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| Slow jog by the lake |
| Ronning 4 [3]20 km ( / km) | |
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| Jog along the beach at Minnamurra |
| Swimming 10:00 [3]0.5 km (20:00 / km) | |
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| Swim across the river at minnamurra |
Thursday Jan 17 |
| Ronning race (ACTVAC Track) 1:15:00 [5]18 km (4:10 / km) | |
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| ACTVAC Track 3000m handicap race then 1500m
20 minute jog warm up, 4x100m~15-17sec, 3000m, warm down,1500m.
windy down the front straight tonight maybe 1.5sec per lap
3km 931 (306,314,310) Started lapping everyone from the gun as it was a handicap race. Some had to lap 3 times. Felt happy with that one. Easy win.
Backed up for a 1500m ten minutes later. Just enough time to lose some lactate. Promised to lead out at 74sec/lap for 800. Did just that, exactly 228@800 then pulled off. Only one runner on my tail. Sit while he did a lap, then big kick with 300m to go. Felt in control whole way. Relaxed with high hips. 436 not a flash time, but again happy with an easy win.
JLA Posted a PB in the 3k handicap I hear. Poor thing had to give me 11 seconds head start. |
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| C • 3.36!! 2 |
Wednesday Jan 16 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog at Isaac Pines |
Tuesday Jan 15 |
| Ronning tempo (Marathon Tempo) 45:00 [4]12 km (3:45 / km) | |
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| Marathon tempo run on the Sri Chinmoy Acton 10km course
Splits: 337,336,336,335,336,333,338,338,345,338 or 18.01+18.14=36.15 or 2:33 marathon pace. Had good fluency for most of the run but lost the plot on the last hill.
Saw a snappily dressed commuter (AceJase) inside the first km who would have been alerted to my near presence by seeing my rabbit. I didn't catch my rabbit until 2km to go. The rabbit did a tick over 48 or 3:23 marathon pace.
Similar diet as last week...a tub of yogurt and a swig of Pepsi Max. This is a shocking diet, provides little in the way of energy, and made me choke on my bile over the last hill. |
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| C • worried 7 |
| Ronning 20:00 [3]4 km (5:00 / km) | |
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| Jog with the dog at Fadden Pines |
Monday Jan 14 |
| Ronning 50:00 [3]10 km (5:00 / km) | |
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| Jog along the lake |