Training Log Archive: devilIn the 7 days ending Sep 10, 2011:
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Saturday Sep 10, 2011 #
8 AM
Cycling long 2:56:57 [3] 77.31 km (2:17 / km) +912m 2:10 / km
Bilbys saturday ride with a smallish group. The ride was wallaroo road with a big headwind all the way out there, so we'd get split every time there was a hill. Coming up wallaroo we had the tailwind finally which made the climb really easy. A few of us did a bit extra up the federal highway to get the kms up a bit, sfoglia after, but as the ride was not bacon worthy we just had toast.
Friday Sep 9, 2011 #
12 PM
Running 42:55 [3] 8.15 km (5:16 / km) +240m 4:35 / km
shoes: kayano 17
Lunchtime cruisey run up to circumcision and then down for a lap of little black mtn. Pretty quiet out there today.
Thursday Sep 8, 2011 #
6 PM
Bilbys warm up warm up/down 25:00 [3] 2.2 km (11:22 / km)
shoes: nike lunareclipse
Running intervals 29:39 [4] 7.24 km (4:06 / km)
shoes: nike lunareclipse
Back to Bilbys and a longish set of an 8 lap spiral followed by 4x 600m. I took splits on the spiral which was supposed to be a build. Realistically it was more solid than building. Then as my head was getting a bit throbby I just did 4x 600 at a slowish pace instead of the 4 x 1km that Nat was doing.
1.29
1.31
1.32
1.35
1.33
1.34
1.38
1.42
3.05 (400m recovery)
2.16 1.11
2.14 1.09
2.12 1.15
2.12 1.24
1.29
1.31
1.32
1.35
1.33
1.34
1.38
1.42
3.05 (400m recovery)
2.16 1.11
2.14 1.09
2.12 1.15
2.12 1.24
Running warm up/down 6:42 [3] 1.21 km (5:32 / km)
shoes: nike lunareclipse
Wednesday Sep 7, 2011 #
6 PM
Running 42:26 [3] 7.84 km (5:25 / km) +125m 5:01 / km
shoes: kayano 17
A bit of WNT on bruce ridge, a bit of single track, bit of fire trail then along dryandra st to finish. Legs felt a bit heavy, but otherwise not too bad. Head is a lot less swollen than earlier in the week. Surged the last km along the road.
Tuesday Sep 6, 2011 #
Note
(rest day)
Thought about going to bilbys, but the combination of hurty face and rain was enough to decide to give it a miss until thursday. probably ranks as soft.
Sunday Sep 4, 2011 #
10 AM
Running race 50:37 [3] 6.63 km (7:38 / km) +223m 6:32 / km
shoes: Oroc 340
ACT event at Orroral. Started around the same time as a bunch of juniors (ollie, eon and joshyb) along with geoff and lizzie. Took it carefully to 1 which was on the edge of the mapped area, got that one well, but was a bit messy on 2. After that was ducking in and out of the thicker areas to get the controls. Was a bit low at 10 but sorted it out, saw BigD and geoff behind me here then they sprinted past on the downhill leg to 11. Exiting 12 geoff went high and BigD went low, I thought the low option looked better so took off that way. Next thing my feet were gone on a sloping rock slab and I hit the deck smashing my compass and one side of my face into the granite, end of race for me.
Thanks to BigD for hanging around, JLA for heading down to the finish to get John Harding and Liz Abbot, Doc Poland for removing moss and granite from my face and lizzie for driving the car back home. Got a few stitches and feel a bit sore now, put the gory pic on fb.
Thanks to BigD for hanging around, JLA for heading down to the finish to get John Harding and Liz Abbot, Doc Poland for removing moss and granite from my face and lizzie for driving the car back home. Got a few stitches and feel a bit sore now, put the gory pic on fb.