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Training Log Archive: devil

In the 7 days ending Nov 24, 2007:

activity # timemileskm+m
  Mountain bike1 2:35:00 26.1(5:56) 42.0(3:41)
  Running2 1:50:00 14.42(7:38) 23.2(4:44)
  Bilbys warm up1 50:00
  Swimming1 26:00 0.75(34:52) 1.2(21:40)
  Total2 5:41:00 41.26 66.4

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Tuesday Nov 20, 2007 #

Running intervals 17:00 [4] 3.2 km (5:19 / km)
shoes: Brooks Adrenaline GTS7

Bilbys intervals. Just did a short set at about 80%, it was 2x1k, 2x 600, 200 easy between. We were in the 5th lane so the reps were a bit longer than advertised. Splits 4.08, 4.04, 2.28, 2.26. Really humid evening but the rain held off until I got home.

Bilbys warm up warm up/down 50:00 [2]
shoes: Brooks Adrenaline GTS7

Monday Nov 19, 2007 #

Note
(rest day)

Still pretty sore in the legs, but nowhere near as bad as post-marathon - will have an easy week

Sunday Nov 18, 2007 #

Running long 1:33:00 [4] 20.0 km (4:39 / km)
shoes: Brooks Adrenaline GTS7

Triple tri - run leg 1. It was already pretty warm at 8.30 waiting to start the run - hadn't done a lot of hills recently but was pretty happy with the run overall. Didn't get an exact time, but think it was around 93 min, which is only two minutes slower than last year, and I didn't push too hard knowing that there was a lot to come during the day. Made sure I was drinking plenty at every aid station and had an energy gel on the top of Hackett hill. Was picking people off on the hills so still had some climbing ability left.

Mountain bike long 2:35:00 [4] 42.0 km (3:41 / km)

Triple tri - bike leg 2 - Mt Stromlo.
Set off feeling pretty good after an hour to recover and get a bit of fuel on board and quickly dispensed with the bike track and the cork oak plantation. Was glad of the rear suspension bike as it gave me a bit more confidence on the corners. The climb up dairy farmers hill went well and was catching a few riders - although by this stage the field was pretty well spread. The run to Bluetts went well too, but by the climb there the sun started getting hot and with no wind it was roasting. Got off and pushed up this hill and was really glad that belinda had lent me a camelback. Got another drink at the entrance to stromlo but was starting to cramp quite a bit. The magpie that I saw yesterday was on real form and chased after me for about 500m. Thre was no wind round the back of stromlo either and ended up walking up hills that I'd ridden up yesterday. The decent went pretty well, a bit quicker than yesterday, although I forgot to unlock the front forks until the bottom - but by this stage I'm not sure I was thinking about much apart from making it to the end. The last stretch round the end of Weston Creek was a war of attrition, I lost count of the number of gates and stiles to cross, and was just trying to keep hydrated. Saw plenty of others suffering too, I think that it wasn't a good move by the organisers to add all the single track on stromlo as it would have added 20-30 minutes for average riders on an already long leg in the middle of the day with no shade. Very happy to see the transition zone - grabbed a drink and drove down to lake tuggo.

Swimming long 26:00 [3] 1.2 km (21:40 / km)
shoes: wetsuit

Arrived at the tuggo park and had a swig of gatorade - big mistake as it bounced back straight away, so had a bit of banana and some water. Squeezed the wetsuit on and found a bit of shade. The banana and water helped a bit and by the time davo arrived off the run figured I'd make it to the end of the swim. Set off at a steady pace, and was relieved that my legs didn't go straight into cramp mode, as the wetsuit commits me to swim crawl with no breastroke option (without a wetsuit this is sadly nearly as fast as crawl for me with the advantage of being able to go in a straight line) There were some very warm spots in the lake - don't really want to know what they are. My line got a bit wayward at towards the end as I was running out of energy to get good sighting strokes in.

Legs absolutely trashed by the end - lots of respect to people who solo the whole race.

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