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Training Log Archive: devil

In the 7 days ending Jul 7, 2007:

activity # timemileskm+m
  Running4 4:06:00 16.53 26.6
  Mountain bike1 1:15:00 14.29(5:15) 23.0(3:16)
  Bilbys warm up1 40:00
  Cycling1 20:00 4.97(4:01) 8.0(2:30)
  Total5 6:21:00 35.79 57.6

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Saturday Jul 7, 2007 #

Mountain bike 1:15:00 [3] 23.0 km (3:16 / km)

A bit of an unexpected session. Tomorrow is the off-road duathlon on black mountain - i was just going to do the two runs but craig has flu so I've borrowed his bike and will do the whole thing. Went out this afternoon to do a practise loop to get used to the bike and see what the course is like. Its all on wide fire trails so plenty of room for avoiding stuff. the only time i've ridden off-road before was with jane p years ago when i scared myself going downhill fast. Enjoyed it a lot more today and stayed on the bike. Have opted for toeclips rather than cleats - should save a couple of minutes in transition and have a bit more chance of getting my feet out if I need to. Started to rain quite a lot while I was out so need to lube the bike and wash everything.

Cycling 20:00 [3] 8.0 km (2:30 / km)

ride to work and back

Friday Jul 6, 2007 #

Running 54:00 [3] 9.0 km (6:00 / km)
shoes: Brooks Adrenaline

Lunchtime run. went round the duathlon course on black mountain, this goes up a little track from the back of the substation to the little black loop, a reverse doover crackenback then up to the circumcision route and down close to the road and behind the botanic gardens. Took it pretty easy after hills last night, legs felt a bit sluggish to start off with but felt a bit stronger by the big climb.

Thursday Jul 5, 2007 #

Running hills 30:00 [5]

North Lyneham hills set with the Bilbys

Running warm up/down 45:00 [2]

Run from Dickson to North Lyneham and back for hills with stretches at the motel

Tuesday Jul 3, 2007 #

Running intervals 34:00 [4] 7.6 km (4:28 / km)
shoes: Brooks Adrenaline GTS7

Bilbys intervals. Hadn't done intervals for a couple of weeks due to rain and work. Was quite a warm night with a cold wind. Set was 2k, 400 float, 2x1k, 200 float, 4x600m 200 float. splits 7.50, 3.52, 3.56, 2.23, 2.21, 2.23, 2.22.

Bilbys warm up warm up/down 40:00 [2]
shoes: Brooks Adrenaline GTS7

Sunday Jul 1, 2007 #

Running 1:23:00 [2] 10.0 km (8:18 / km)

Cruise round bruce ridge checking control sites for a saturday morning event in a few weeks time. There's so many mountain bike tracks out there now - and a lot are now on the map - that it's hard to put a control site out of sight of a track. Quite a good recovery run after yesterday.

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