Training Log Archive: devil

There was a choice this morning of condor creek or urriara-cotter plus stromlo and black mountain. I chose the second option as there was the potential to cut short if it got too hot. We started out with 9 but dropped a couple almost straight away, so there were just 7 of us going down to urriara. Doing the loop backwards seemed a lot easier as the hills aren't as steep and we got to cotter feeling fairly fresh. We did cotter to stromlo summit as one effort which worked well then went round lady denman drive to blackie. Was getting warmer by then, I did a 12.19 which wasn't too bad at the end of a longish ride. We waited ages for coffee at the 'nun as the communication from till to kitchen had broken, but did get free orange juice compensation.

Great day for a lake swim, the water is nicely warmed up and there was no wind so it was dead flat for a change. Even split of 13.10 each way which was good too. The water might be getting a bit greener though and in places was extra warm so it may not be too long before the algae take over.

Wasn't going to do a run after swimming because of the heat, but the swim had cooled me down so just did the standard museum loop. Was OK until hospital hill then it started to feel hot again. Rode home after

Bilbys. Was still roasting hot at 6pm when we started so was oing to be tough going whatever the set. Luckily big gaz set an olympic distance recovery set of 7x600(200) at less than race pace. As my race pace on the weekend was pretty crap this meant I could cruise round. Had drinks stops after no3 and no5. Splits, 2.30, 2.20, 2.20, 2.26, 2.29, 2.31, 2.27, not sure why 2 and 3 were quicker than the rest. Still a bit sore in the hammies from the weekend. Managed to drag myself round a big lap to warm down.

Everyone tried to get into a bit of shade near the change rooms, bit dodgy sitting on the ground there and people were getting shoes in the face during sander's favourite stretch (the swan)

C • perhaps 1

Canberra triathlon. Wasn't feeling super motivated for this and I think I'd got pretty low expectations at the start. The lake was warm so no wetsuits were allowed. The water was calmer than friday and I felt I had a bit more rhythm in my swimming, at one point there was someone swimming breastroke and keeping up, I was tempted to join him but kept plugging away doing the crawl. I think I got the direction right most of the way and got out of the water at 32.30 which compares fairly well with Friday's effort and 27 last year with the wetsuit. Most of the bikes were gone from transition by the time I got there, so there were plenty of people to catch, kept picking off 35s so was at least moving though the field. Felt good aerobically but not very powerful, the bike computer had me averaging about 35 kph and I held up well in the second lap. Time for the leg was 1.06.30 which was a couple of minutes down on last year. The run had been lengthened to make it a genuine 10 ks and it took 41.38 compared to 37.30 last year. I felt like I was running quite well but I didn't have much pace. Overall time of 2.20.49 is 11 min slower than last year. Can attribute 5 mins to not having wetsuit and 2 mins to the longer run course. I was going to be happy with under 2.25 so not too bad an effort. Legs feel quite hammered now along with lower back from the bike.