Training Log Archive: devilIn the 7 days ending Aug 13, 2011:
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Saturday Aug 13, 2011 #
Cycling long 2:45:00 [3] 70.0 km (2:21 / km)
A foggy bilbys ride, there were only 8 of us in the anu carpark at the start but a few late arrivals swelled the bunch to 16 by the time we got to mccaughey street. The ride was wineries and wallaroo road, whihc has changed a bit since I last did it, hence I went straight on along wallaroo road instead of going off on the winery bit. Contador was there riding randomly again, he seems incapable of riding in the same formation as the rest of the bunch. I smashed it back up wallaroo road so got a good rest at the top while the rest of the bunch caught up. Had to be back for a work meeting at 11, so headed back along the barton highway.
Friday Aug 12, 2011 #
physio exercises 30:00 [0]
(rest day)
Thursday Aug 11, 2011 #
6 PM
Bilbys warm up warm up/down 23:30 [3] 2.15 km (10:56 / km)
shoes: nike lunareclipse
Running intervals 27:00 [5] 6.72 km (4:01 / km)
shoes: nike lunareclipse
Just 5 of us plus gary at bilbys tonight, luckily liz was there so i had someone running at my speed. We decided to do a shortened long set of 2x 800(200), 9x 400(100). The 800s were really warm-up for the main business of the 400s where i tried to apply the blair standard. This wasn't helped by running in lane 2 to try and preserve the track a bit in the wet. Got pretty hard towards the end, but managed to keep the pace constant
Splits:
2.55 1.12
2.54 1.13
84 38
81 47
83 47
83 46
82 51
82 48
82 49
82 47
82
Splits:
2.55 1.12
2.54 1.13
84 38
81 47
83 47
83 46
82 51
82 48
82 49
82 47
82
Running 9:11 [3] 1.44 km (6:23 / km)
shoes: nike lunareclipse
Jogged a few laps at the end
physio exercises 30:00 [0]
Have been a bit lax with these over the last week, but got a full set done tonight
Tuesday Aug 9, 2011 #
6 PM
Bilbys warm up 24:30 [3] 2.18 km (11:14 / km)
shoes: nike lunareclipse
Running intervals 29:25 [4] 7.2 km (4:05 / km)
shoes: nike lunareclipse
Yep - tuesday night, so it's bilbys intervals. A return to winter again tonight but still plenty of people there. I did 6x 1km(200), there was 2 more 600s at the end but I took the drop in pace on the last km as a sign that I'd done enough. Never really felt warm and could feel all the niggly spots in my legs - roll on summer...
Splits
3.36 1.08
3.36 1.13
3.35 1.16
3.37 1.18
3.37 1.18
3.41 1.23
Splits
3.36 1.08
3.36 1.13
3.35 1.16
3.37 1.18
3.37 1.18
3.41 1.23
Running warm up/down 13:30 [3] 2.35 km (5:45 / km)
shoes: nike lunareclipse
A 2 lap warmdown for a change
Monday Aug 8, 2011 #
physio exercises 30:00 [0]
(rest day)
Sunday Aug 7, 2011 #
8 AM
Running 1:23:59 [3] 14.06 km (5:58 / km) +513m 5:03 / km
shoes: kayano 17
Cockies long run with geoffrey. It was a foggy old morning although not too cold. Carol harding passed us in the carpark at the start of her run, we did the standard ainslie-hh-majura. I did a jase-style sit on the front up ainslie to control the pace and the same up the first bit of single track on majura where we saw carol again. There was still fog on the peaks so there wasn't any incentive to hang around for a rest and the dampness meant you cooled off quickly. Not quite long enough to trog as long.
physio exercises 30:00 [0]
Followed by the exercises I missed yesterday