Sunday Jun 15 |
 | Ronning 27:00 [3]5.5 km (4:55 / km) | |
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| Jog Bella Mt Painter |
| Ronning 1:00:00 [3]13 km (4:37 / km) | |
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| Jog to track, warm up 5 x 100m 15-16sec, jog back home. Too windy and too lazy. |
Saturday Jun 14 |
| Ronning 29:03 [3]8 km (3:38 / km) | |
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| ACTXC Eucumbene Drive 8km XC 1st 29.03
No big guns this week. Started into a stiff breeze at dawdle pace. Upped the pace on the first hill, no one came, waited, then rolled away from the field on the down single track. Looked back at 2.5km only RobW close. Worked solid into the wind at half way which seemed to take forever. Stuck the wings out on the way home cruising with the wind behind, looked back a few times. Thought I could coast at 6km and save something for the 3km track tmoz but RobW clawed 10secs back on me. Worked harder over the last km to keep him at bay. |
| Ronning 31:00 [3]6 km (5:10 / km) | |
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| Warm up and warm down with Bella. |
Friday Jun 13 |
| Ronning 50:00 [3]11 km (4:33 / km) | |
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| Jog with Bella Aranda |
Thursday Jun 12 |
| Ronning 23:00 [3]5 km (4:36 / km) | |
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| Jog Bella Mt Painter |
| Ronning tempo 50:00 [4]12 km (4:10 / km) | |
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| Jog Aranda incl 5min tempo at 330/km |
Wednesday Jun 11 |
| Ronning 18:00 [3]4 km (4:30 / km) | |
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| Jog Bella |
| Ronning intervals 50:00 [4]12 km (4:10 / km) | |
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| Jog Bella Mt Painter Cook incl 3x200m 2x400m 1x1k |
Tuesday Jun 10 |
| Ronning tempo 1:01:00 [4]15 km (4:04 / km) | |
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| jingle bells, bella smells, kanguru not far away, oh what fun it is to ride in a one dog open sleigh |
Monday Jun 9 |
| Cycling 1:40:00 [3]25 km (4:00 / km) | |
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| Bike to Tilleys and back with Beautiful via Black Mtn and Bruce Ridge including single track |
| Ronning intervals 58:00 [4]13 km (4:28 / km) | |
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| Jog Bella Mt Painter Macquarie Aranda incl 3 x 200 |