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Training Log Archive: devil

In the 7 days ending Jul 28, 2007:

activity # timemileskm+m
  Duathlon1 1:27:14 25.48(3:25) 41.0(2:08)
  Running2 1:19:41 7.21 11.6
  Cycling1 1:00:00 18.64(3:13) 30.0(2:00)
  Bilbys warm up1 40:00
  Total4 4:26:55 51.33 82.6

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Friday Jul 27, 2007 #

Running race 21:41 [5] 5.6 km (3:52 / km)
shoes: Brooks Adrenaline GTS7

CSIRO black mountain cup. The annual csiro fun run - goes from the pye lab up round little black mountain and back. Sustainable ecosystems brought out their big guns in the shape of mark bourne and stuart doyle so plant industry was always going to struggle to retain the trophy. I set out in the following pack that included andre from the bilbys but it was clear they were a bit slow so I pulled away and tried to keep stuart in sight as long as i could. Felt quite good round the loop and resisted the temptation to drop my pace as there was no-one around. I think I took at least a minute off my pb for the course and came in third, but some way behind the winning time of 18.15.

Running warm up/down 30:00 [2]
shoes: Brooks Adrenaline GTS7

Wednesday Jul 25, 2007 #

Cycling 1:00:00 [3] 30.0 km (2:00 / km)

To woden and back

Tuesday Jul 24, 2007 #

Running intervals 28:00 [4] 6.0 km (4:40 / km)
shoes: Brooks Adrenaline GTS7

Bilbys intervals. Long set of 9xVWs (650m each interval) with 100m easy. Was pleased that I kept a constant pace all the way through although legs were still suffering a bit from cycling on sunday. Splits 2.41, 2.35, 2.35, 2.34, 2.34, 2.37, 2.37, 2.39, 2.38.

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

Sunday Jul 22, 2007 #

Duathlon race 1:27:14 [5] 41.0 km (2:08 / km)
shoes: Brooks Adrenaline GTS7

Second duathlon of the winter. Cold foggy morning, the fog lifted by the start but the sun didn't really come out. First run was 6km started fairly quickly to get warm - these races are always a bit of a compromise clothing-wise; you need enough to be able to keep warm on the bike but not so much that you roast on the run. Did about 22 min for the run and a good transition. Fist lap of the bikr leg was ok but the lack of cycling recently showed up as I was getting sore in the lower back/glutes on the time trial bars so was sitting up a bit more second time round. I'd dropped off the pace a bit, had picked off a couple of slower riders but also been overtaken by a few guys on flashy time trial bikes. My legs weren't keeping warm either - next time will wear tights if it's this cold. Bike leg was 30.5 k on my speedo in 53.30. Definitely not a Vinokourov performance. Last run leg was just 3 ks, there wasn't anyone to chase down so I just tried to keep it solid, split was 11.28. It took about a k for my feet to defrost after the bike. Was probably in the top 15 and 11.30 off the winning time, I think I was further behind the "survivor" reject than in the last race. Need to join acejase and do some black mountain reps.

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