Training Log Archive: devil

Bilbys long ride, out to Nanima road, shingle hill way and back down the federal highway. A bit of a foggy morning and colder than last time I rode, so was hard to get fingers and toes to defrost. We had a bunch of about 10 on the long ride which meant less work on the front. Held back a bit on the hills so legs weren't completely trashed for the crossy later on. Refuelled with coffee and focacia at the nun afterwards.

backed up after riding by doing the X-C at Gorooyaroo, hadn't done this course before, an 8k out and back with a net climb on the way out. Felt fairly good at the start and was about my normal place in the field and turned round at 15.48 which I thought was OK. Started to feel the effects of the ride after the turn and couldn't take advantage of the downhill, slipping a few places towards the end to people who are normally behind me. At the start had decided to aim for 4 min ks, and so was happy to finish as the clock ticked over 32 minutes.

Before and after X-C

Tuesday night intervals - set of 6x1000m, 4x200m 200 recovery between each one. In a now familiar pattern the bunch of three oldies struggled to keep up with the youngsters, and we gradually got strung out along the track. Lost a bit of pace in the last two 1k reps. The new lights look finished but no-one has flicked the switch on them yet. Did a proper stretch after with jess and francis, jess has now acquired coaching legend status after not letting me get out of the pool after an hour the other week.

splits: 3.50, 3.45, 3.43, 3.45, 3.51, 3.53, 43, 41, 42, 42