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Training Log Archive: devil

In the 30 days ending Jun 30, 2012:

activity	#	time	miles		km		+m
Running	23	18:26:36	130.38		209.82		3458
Orienteering	4	4:29:58	22.24		35.8		1060
Cycling	1	2:48:48	52.82	(3:12)	85.0	(1:59)
Unspecified	2	1:20:00
Bilbys warm up	3	1:02:45	3.83	(16:23)	6.16	(10:11)	4
Mountain bike	1	50:00
Total	29	28:58:07	209.27		336.78		4522
[1-5]	29	28:50:22

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Saturday Jun 30, 2012 #

Note

Back to the airport for attempt no 2 at getting to gold coast. Acejase is worried about getting 'shopping legs' so had to take an escalator down a short flight of stairs. Have done comparison of qantas and virgin lounges, qantas was more classy.

Running 22:58 [3] 5.0 km (4:36 / km)
shoes: Nike lunar racer

Finally at the gold coast so did a short run either acejase checking the start area. 23 degrees, so shorts and t-shirt weather. Legs felt crap to start with but loosened up by the end. Then collected numbers and went through the expo, but found no bargains.

Thursday Jun 28, 2012 #

Running 15:00 [3]
shoes: lunar racer+

Running to the 'garage of pain' and back again.

C • Good luck for the weekend 3

Wednesday Jun 27, 2012 #

Running 31:44 [3] 6.0 km (5:17 / km)
shoes: X-talon 190

Easy run on the ridge with a 5 min surge in the middle

Tuesday Jun 26, 2012 #

6 PM

Bilbys warm up warm up/down 23:07 [3] 2.14 km (10:48 / km) +1m 10:46 / km
shoes: lunar racer+

Running intervals 19:07 [4] 5.01 km (3:49 / km)
shoes: lunar racer+

Bilbys intervals - not exactly warm this evening so I had the beanie out for a lot of the time. A big crowd tonight - even gramps was there. I just did the short set of 3x 800(200), 3x 400(100). Seeing as it was a bit of a sharpener for the weekend I did them at a sharp pace. Had nuru and jack with me on the first, they went away on the second, then jack dropped back for the third as nuru was winding the speed up a lot. I reckon this would have been quicker in the other lunar racers....
Splits: 2.44, 2.43, 2.42, 80, 80, 79
Easy now for the rest of the week.

Running warm up/down 13:05 [3] 2.29 km (5:43 / km)
shoes: lunar racer+

Monday Jun 25, 2012 #

Running 24:32 [3] 5.4 km (4:33 / km)
shoes: lunar racer+

Home from work via the post office to collect a wiggle parcel which contained a new pair of lunar racers so took them for a half lap of o'connor. They felt pretty good, although when I got home I discovered the '+' is for weighing more, they are 200g whereas my old ones are 175 - so I know which pair I'll be taking to gold coast. Now to put the new MTB tyre that was in the wiggle box onto my bike.

C • + 1

Sunday Jun 24, 2012 #

9 AM

Running warm up/down 18:38 [2] 3.57 km (5:13 / km) +31m 5:00 / km
shoes: X-talon 190

10 AM

Running race 17:22 [5] 5.0 km (3:28 / km) +42m 3:20 / km
shoes: X-talon 190

Canada day fun run. Seeing as I'm doing the half next weekend I decided to just do the 5km as a bit of a sharpener before next weekend. Good cockies turnout of acejase, miss jones, BigD, grantm, lucymcg and marymac. The start was a bit delayed due to a queue of people waiting to enter, then more waiting for the timing people to get ready, followed by more waiting while someone tried to get us to do some warmup exercises, then there was another wait as the 5km was started a few minutes after the 10km. When we eventually got underway I was out on my own at the front straightaway, but within about 500m I was into the back of the 10km field, the rest of the first lap was spent threading my way through, mainly off the edge of the track. It was a bit less crowded on the second lap, managed to catch miss jones (doing the 10km) about halfway round so knew I was going well although I hadn't been looking at my watch. Was quite surprised to get 17.22 which I think is a 5km pb (I know .... Stromlo is only 4.92km), so a good confidence boost for next weekend. Good run by jase to get 2nd in the 5km and miss jones and BigD doing the double for the cockies in the 10km. Traditional pancakes after then the pressos where I got a massage voucher.

Running warm up/down 5:28 [2] 0.84 km (6:30 / km) +8m 6:13 / km
shoes: X-talon 190

Saturday Jun 23, 2012 #

11 AM

Running warm up/down 10:00 [3]
shoes: brooks cascadia

Run to the start of saturday O from home

Orienteering race 44:49 [4] 7.49 km (5:59 / km) +196m 5:17 / km
shoes: brooks cascadia

As I had a broken gear cable on my bike that I didn't manage to get fixed last night (more stuff needed from wiggle to do it) I decided to do saturday O as it was close to home. It was a bit longer than usual and full SI and a good little course. I was pretty messy in places, either not getting my direction right or going past the circle and then turning round to go back to it. There's quite a bit of thickish vego on there now which makes it a bit slower going in places. I wasn't surprised to be slower than lizzie, but at least was still a bit quicker than miss jones.

Orienteering warm up/down 20:00 [3]
shoes: brooks cascadia

A longer warm down on random tracks

Thursday Jun 21, 2012 #

6 PM

Running warm up/down 6:59 [3] 1.39 km (5:02 / km) +1m 5:01 / km
shoes: red free 3.0s

Running intervals 30:51 [4] 7.28 km (4:14 / km) +117m 3:55 / km
shoes: red free 3.0s

Bilbys thursday on bruce ridge. The set was 6 gate to gates, I thought that was too many so did 4 and a couple of bike tracks. Jack was back in shape so the ints were a bit faster as I was trying to keep up (and failing towards the end). Splits 4.00 (short uphill one), 3.57, 4.12, 3.51, 1.31, 1.31. Need to start tapering for gold coast now.

Running warm up/down 22:33 [3] 4.15 km (5:26 / km) +32m 5:14 / km
shoes: red free 3.0s

Nice long warmdown run

Wednesday Jun 20, 2012 #

Running 55:02 [3] 9.2 km (5:59 / km)
shoes: Inov8 terrafly 315 gtx

WNT from my place with grantm and sebba. Just a cruise round lyneham, o'connor and bruce ridges. Was aiming to make it an hour but sebba was dropping a lot of hints about heading back after about 30 mins. Good run and nice to see sebba making it to this side of the lake. Marymac joined us for soup after the long walk from ANU.

C • Great soup 2

Tuesday Jun 19, 2012 #

12 PM

Running warm up/down 4:02 [3] 0.44 km (9:04 / km) +1m 8:58 / km
shoes: X-talon 190

Had the chance to do the blackie run-up for a change so jogged down to the start from work. Not really enough warmup.

Running race 12:45 [5] 2.46 km (5:11 / km) +234m 3:31 / km
shoes: X-talon 190

Black Mtn run-up. No John Harding, but he'd sent Carol along instead to do the timing and gramps looked after telling people where to go and starting us off. A big turnout including BA, plastic and scotty.I wasn't feeling very warmed up at the start so was a bit slower than usual on the bottom. Once we got on the hill I was in 4th a bit behind a group of 3 including stuey doyle. Once we got onto the steps I felt good, and could see the guys in front starting to struggle so I put in a surge and got past stuey and another guy who sounded like he was about to die. Couldn't get to the 1st place runner, but was strong over the last section. Not my best time, but respectable enough.

Running 21:00 [3] 3.63 km (5:47 / km) +10m 5:42 / km
shoes: X-talon 190

Run round circumcision and back to csiro. Had a good chat to scotty on the way.

6 PM

Bilbys warm up warm up/down 20:59 [2] 1.95 km (10:46 / km) +1m 10:44 / km
shoes: X-talon 190

Thought I'd left work early but somehow ended up running late so had to sprint round the warmup lap.

Running intervals 28:45 [4] 7.45 km (3:51 / km) +1m 3:51 / km
shoes: X-talon 190

6x 1km(200). The first three were with parto as none of the fast group were there tonight, he was evidently doing it easy as he took off on the 4th one. There was a big puddle in the inside lanes of the home straight so I reckon that might have added a bit to the distance - at least that was my excuse for being a bit slower than usual.
Splits: 3.38, 3.32, 3.31, 3.27, 3.32, 3.34 (that 4th one was too fast)

Running warm up/down 7:18 [3] 1.1 km (6:39 / km)
shoes: X-talon 190

Sunday Jun 17, 2012 #

10 AM

Orienteering 1:18:42 [2] 9.82 km (8:01 / km) +257m 7:05 / km
shoes: Oroc 340

I could run OK, but brain wasn't there and after spending ages on 2 after hitting an unmapped termite mound, lost impetus and never made it to 3 and pulled the plug. Jogged 5 and 6 with acejase then headed back to the start.

Saturday Jun 16, 2012 #

10 AM

Running long 2:50:00 [3] 27.06 km (6:17 / km) +1191m 5:09 / km
shoes: Inov8 terrafly 315 gtx

A long run on mt tennent and honeysuckle with lizzie. The weather in canberra didn't look too promising when we left, but was better once we got to namadgi. We ran a robw classic route; the fire trail up mt tennent, which we took fairly easily then had a gel stop at the top. Then it was down and onto the alpine trail through to bushford flat, where we hammered the downhill a bit. Next it was up to the boroomba rocks car park and another quick food stop. Running to honeysuckle creek it got a bit muddy, the goretex shoes did their job though and my feet stayed dry. We finished down the overgrown track back to the bottom of tennent where we were still going fairly quickly on the downhill, the last bit needed a bit of concentration to keep an eye on the track while avoiding all the bushes and trees. As we'd started at tennent there was the little hill at the end to get back to the car. Felt a lot better running this than when I ran it with acejase and robw earlier this year, good morning's work.

3 PM

Running 21:43 [3] 3.09 km (7:02 / km) +92m 6:07 / km
shoes: Inov8 terrafly 315 gtx

Got back from namadgi just in time for the afternoon mudder training, run up mt painter for some pull-ups on the trig point then down to cook for some more strength exercises. My legs complained a bit at the start but were ok once they warmed up a bit.

Unspecified 20:00 [3]

The above-mentioned strength exercises

Thursday Jun 14, 2012 #

5 PM

Running warm up/down 23:34 [3] 3.85 km (6:07 / km) +40m 5:49 / km
shoes: Inov8 terrafly 315 gtx

Ran to bilbys from home, thought I'd just meet them at the bottom of the bike track, but got almost all the way to the meeting place before I ran into the rest of the group.

Running hills 37:16 [4] 8.43 km (4:25 / km) +102m 4:10 / km
shoes: Inov8 terrafly 315 gtx

Thursday intervals was 10 bike tracks. I'd like to be able to say I was starting these a bit further back than usual as the splits were around the 1.35 mark instead of 1.30 but the reality was that they were slow. Probably still recovering from Tuesday's mega set.

Running warm up/down 7:45 [0] 1.39 km (5:33 / km) +16m 5:15 / km
shoes: Inov8 terrafly 315 gtx

Run home to warm down

Wednesday Jun 13, 2012 #

6 PM

Running 1:05:14 [3] 11.41 km (5:43 / km) +172m 5:19 / km
shoes: red free 3.0s

A WNT from grantm's place with just two of us. Will have to download my garmin to see where we went, along some trails, up some hills, across a couple of barbed wire fences and the along the middle of the barton highway. We went through some mud and water at one point so my shoes are no longer red. Good run and company, followed by delicious soup and bread cooked by grantm.

Tuesday Jun 12, 2012 #

Note

Somehow managed to get a preferred start for the GC half - this allows one to prance around on the road in front of the start to warm up.

C • Nice work 1

6 PM

Bilbys warm up 18:39 [3] 2.07 km (9:00 / km) +2m 8:57 / km
shoes: X-talon 190

A quicker than usual warmup, lots of people there tonight including matt parton doing some last minute cramming for world uni champs.

Running intervals 47:03 [4] 12.03 km (3:55 / km) +1m 3:54 / km
shoes: X-talon 190

A bit of a different set tonight with the ints half on the track and half going up and down the banking. The garmin had them at about 900m. I did the extra long set to make up for the lack of activity yesterday which was nearly 10km of effort, so a pretty tough session towards the end. Splits were 3.10-3.16 which was around 3.35 pace.

Running warm up/down 6:15 [3] 1.13 km (5:32 / km)
shoes: X-talon 190

Big lap warm down at the end with guy, should probably have done 2.

Monday Jun 11, 2012 #

Mountain bike 50:00 [3]

Originally had planned to do a long run with lizzie, but due to soccer injuries it was postponed. I was going to run a bit later, but spent most of the day filling the trailer with junk and taking it to the tip, and added an old TV to the massive pile that's out there. Eventually decided to go for a quick ride on the ridge, nice up there, but my toes started to get cold. Ended up being an easy weekend.

C • 3D TV 2

Sunday Jun 10, 2012 #

8 AM

Running long 1:30:01 [3] 15.44 km (5:50 / km) +506m 5:00 / km
shoes: Inov8 terrafly 315 gtx

The extra log that robw, acejase and grant were doing didn't really fit for me today (too long and early), so just did a leisurely maj-hh-ainslie, just getting over 90 mins. Saw gramps walk-running up majura but otherwise pretty quiet out there

C • Were you all alone? 3

Saturday Jun 9, 2012 #

Cycling 2:48:48 [3] 85.0 km (1:59 / km)

Bilbys ride, freezing at the start so I was glad I had two pairs of gloves. The route was wamboin, good group that kept together well. Half of them went onto lake George, I rode back with Anna and Kim. Decided that starting a ride at negative temperature was bacon worthy, so had a quick b&e roll at dzire.

3 PM

Running hills 33:24 [3] 4.94 km (6:46 / km) +284m 5:15 / km
shoes: Inov8 terrafly 315 gtx

A bit of extra hill training in the afternoon on the ainslie summit track with a full camelback to add a bit of weight.

Thursday Jun 7, 2012 #

5 PM

Running warm up/down 19:23 [3] 4.01 km (4:50 / km) +59m 4:30 / km
shoes: Inov8 terrafly 315 gtx

Ran over to the AIS for intervals, said hi to miss jones on the way but not sure if she recognised me behind my ayups, then the run back to the bottom of the bike track.

C • I did... 1

Running intervals 32:47 [4] 8.06 km (4:04 / km) +129m 3:46 / km
shoes: Inov8 terrafly 315 gtx

Just a small group at bilbys tonight. The intervals were that old favourite, gate-to-gates. I overshot the leaning tree at the end of the first one, so it was a bit long. Solid, but not spectacular, I think last night's slightly fast and long 'easy' run may have had an effect. Splits: 4.48, 4.08, 4.27, 4.14, 4.27, 4.12

Running warm up/down 19:44 [3] 3.81 km (5:10 / km) +46m 4:53 / km
shoes: Inov8 terrafly 315 gtx

Back to the AIS after intervals then ran home via the gde flyover

Wednesday Jun 6, 2012 #

6 PM

Running 1:13:04 [3] 14.12 km (5:11 / km) +343m 4:37 / km
shoes: X-talon 190

WNT from Olle's with grantm and sanders. Run out through campbell park then up the hill to the saddle. We left grantm there as he was dropping back. Then over hackett hill, olle was smashing the pace a bit, so it was a good job we had to keep waiting for sanders to catch up. We were going to go over ainslie but decided 70min was going to be enough. Grantm went up anyway and ended up running for longer than the rest of us.
Soup, wine and apple pie afterwards was a good finish to the evening.

Tuesday Jun 5, 2012 #

6 PM

Running warm up/down 14:08 [3] 3.01 km (4:42 / km)
shoes: inov8 roadX 255

No Bilbys, so went to do 3x 8 mins round lake ginniderra. Warm up was running there from home.

Running 30:50 [4] 7.61 km (4:03 / km)
shoes: inov8 roadX 255

3x 8min efforts. Tried to keep it at half mara tempo, but the last one was a bit of a debacle as I ended up getting caught up in the bridgeworks, then the skatepark and finally in UC. Still it was a good effort.

Running warm up/down 17:08 [3] 3.55 km (4:50 / km)
shoes: inov8 roadX 255

Back from UC, getting cold so was glad I'd taken beanie and gloves.

Monday Jun 4, 2012 #

Running 30:08 [3] 6.66 km (4:31 / km)
shoes: inov8 roadX 255

Just an easy lap of O'Connor, The downhill bit was good, but the drag back up the hill wasn't.

Sunday Jun 3, 2012 #

10 AM

Orienteering race 33:13 [4] 5.46 km (6:05 / km) +148m 5:21 / km
shoes: Oroc 340

AL race at Mt Majura East in the pines. Nice course set by acejase, I'd been coaching the juniors then threw all my advice out of the window on the way to 3, had no plan and drifted right, eventually getting to 14. Relocated while geoff stacey went through. Managed to get back to him and ahead on a few controls but he was going fast or else I was slow. Good fun though with lots of short legs through the pines.

Saturday Jun 2, 2012 #

Unspecified 1:00:00 [3]
shoes: Kayano 17

Some of the girls from the bilbys recruited me into a team for a crazy obstacle race, this was the first training session at kambah park. Lucky it was raining so there weren't any kids there. A bit of running and then climbing on various things and getting out of the halfpipe. We went down the slide which was a bit fast and sent us careering off the end.

10 AM

Orienteering 1:33:14 [3] 13.02 km (7:10 / km) +459m 6:05 / km
shoes: brooks cascadia

O training on hackett hill and campbell park with lizzie. Wasn't such a bad day to do this as it was a bit rainy to ride this morning, but good to get out running. We started by doing most of my dodgy corridor exercise for the blue lightning squad from a few weeks ago - all the tapes were still there. Then we headed into campbell park where lizzie had set a middle course with splitting and butterfly loops, but disappointingly it wasn't full SI although most of the controls had tapes on them. Nice course with some tricky bits, lizzie was much quicker than me in the second half going back up the hill. On the way back we went back round my courses and collected the tapes for a bit of extra terrain running.

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