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Training Log Archive: GM

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Running7 6:57:12 12.12 19.5
  Bike - Road1 1:30:00
  Gym - cardio1 45:00
  Walking1 35:00
  Total10 9:47:12 12.12 19.5

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Sunday Sep 23, 2018 #

8 AM

Running long 1:46:00 [3]

Started with Mary from Hackett shops but she went left to Majura and I went right to Ainslie. Near the sub-station I crossed paths with Devil, and he was heading to Black Mt, so I ran with him down through Ainslie to Northbourne so I could catch up. I turned around and retraced my steps then to the top of Ainslie. Followed the Centenary Trail down and finally met Mary heading up. We went as far as the saddle then ran back to the start.

Saturday Sep 22, 2018 #

7 AM

Running warm up/down 20:00 [3]

Run from home to Parkrun
8 AM

Running race 23:42 [4] 5.0 km (4:44 / km)

Parkrun at Ginninderra. Fastest time since April 2016 so feeling pleased with recent progress in fitness. Still a way to go. Nice morning for running. Harry was doing his 50th which was good to see, even if he did pass me with 800m to go. Nice breakfast at home after with H&H.

Friday Sep 21, 2018 #

9 AM

Running 1:01:00 [3]

Run from National Rock Garden into Arboretum, then single track on S side of zoo. Met Paul, Vern and Rucks coming other way. Ran with them a bit then headed for top of Wide Brown Land to get coffee orders, then straight to main pavilion. Liz and Bruce arrived for coffee too. Finished off with 10 minutes back to car.

Thursday Sep 20, 2018 #

9 AM

Running intervals 41:30 [4]

Intervals around Lake G with 10 min warm up then 6 min, 4 min, 3 min, 2 min and 1 min with 2 min recovery between each, and a warm down to meet a friend for coffee at Lonsdale St Roasters annex in Belconnen. Weather was simply glorious.
10 AM

Walking 35:00 [3]

Brisk walk home from Belconnen through JKP. Was going to jog but tummy full of coffee is not a good feeling when combined with running.

Wednesday Sep 19, 2018 #

9 AM

Bike - Road 1:30:00 [3]

Ride from home to National Rock Garden, via ANU, to meet DRAG (Bruce, Des, Vern, Brad, Paul) then usual route to Kingston foreshore for coffee. Finished with a short ride to Fyshwick to pick up car after its service.

Tuesday Sep 18, 2018 #

9 AM

Running 1:36:00 [3] 14.5 km (6:37 / km)

Mary dropped me at W end of Sulwood Dr in Kambah, then I ran along Cooleman Ridge to meet Bruce at his house, then we ran over into Stromlo Forest Park for some single track and most of the XC course, including the little hill that has been added since I last ran here. Back to Bruce's place to grab the dog and walk to Duffy shops for coffee.

Monday Sep 17, 2018 #

10 AM

Running 1:09:00 [3]

Enjoyable run around the perimeter of Mulligans Flat. Crossed paths with 4 people and about 6 wallabies, but otherwise had the place to myself.
4 PM

Gym - cardio 45:00 [4]

HIIT class at UC. Mary joined me for a change. We were both stuffed at the end. Each set was 5 exercises with a ladder progression: 20 secs on each: 1,rest; 1, 2, rest; 1,2,3, rest etc up to 1,2,3,4,5, rest; then 5,4,3,2,1,rest; down to 5,rest. Short break then onto next set. No equipment, just body weight and gravity.

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