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Training Log Archive: Boltboi

In the 1 days ending Aug 3, 2010:

activity # timemileskm+m
  Road Cycling1 1:21:00 26.72(3:02) 43.0(1:53)
  running1 56:46 6.23(9:07) 10.02(5:40)
  Total2 2:17:46 32.95(4:11) 53.02(2:36)
averages - sleep:7 rhr:50

» now

Tuesday Aug 3, 2010 #

6 AM

Road Cycling (Floreat) 1:21:00 [4] 43.0 km (1:53 / km)
ahr:162 max:187 rhr:50 slept:7.0 shoes: Giant TCR 2

Good turn out this morning. Tooms was seen drafting off a commuter on his arrival. Danger was sprightly and i heard conversations behind me about some sprint coming up as we crested the col de leighton. Turns out danger was doing a renshaw and wanted some one to jump onto his wheel. I tried but got bumped by a fellow who then dropped dangers wheel. I had to then pass him, get danger back up to speed and then jump again as some other fellow came past. Took out sprint 1.

Rest of the ride was ok with some work through dalkeith. Pace for the last sprint was low as one of the chicks was ont he fron so i though i would do the gentlemanly thing and overtake the four other lazy f**ks and take the lead. I pumped the pace up to about 47km/hr and though it was odd no one had come past. with 50m to go i backed off cause i thought no one was going to make an effort but danger launched with 10m to go and it was game over.

Extremely slow ride home talking to tooms. ;-)
5 PM

running (Canning river) 56:46 [3] 10.02 km (5:40 / km)
ahr:158 max:176 shoes: Asics Kayano 16

Wanted to do a 5km run in the arvo but with school meetings, picking up stuff from Churchills and also having to go to garden city, time was at a premium to do it at work. Rang the old man to see if he was running around mt pleasant and he said yes so i knew i would be up for 7km at least.

Slow but enjoyable pace with the old man which leant itself to certainly more birdwatching opportunities, especially the 2 pelicans that had the entrance to canning bridge blocked. they looked like the gatekeepers!!

got to mt henry bridge which was about the 5km mark and decided to pick up the pace and also knock out another 5km as the first 5km was to cruisy.

Passed the starting point and then had to do caluculations on how far i had to run on the next lap before doing the turnaround. i worked out it had to be 1.65km. was nearing canning bridge for the secong time and made the call to run to the bridge and touch it as turn around point. Turns out it was 5m past my theoretical marker but not a bad guess considering.

pushed a little harder on the way back to keep my time a relatively respectable one. Happy with time and effort as the hr avg is quite low so all in all a good first 10km training run for the year and first proper training run since june 5th :-(

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