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Training Log Archive: devil

In the 7 days ending Jan 14, 2012:

activity # timemileskm+m
  Running5 4:07:27 29.32 47.18
  Cycling1 2:30:00 40.39(3:43) 65.0(2:18)
  Mountain bike2 1:30:00
  Bilbys warm up1 30:00 1.62(18:34) 2.6(11:32)
  Orienteering1 26:46 2.61(10:15) 4.2(6:22)
  Total8 9:04:13 73.93 118.98

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Saturday Jan 14, 2012 #

7 AM

Cycling 2:30:00 [3] 65.0 km (2:18 / km)

My knees were still sore from thursday ints, so I decided to ride instead of a long run today. There was quite a good bunch, apart from one guy in a lance armstrong top who sat on the front at a tepid pace for the first 15km. Once we got onto Wallaroo road I got to the front and sorted the pace out a bit. Was feeling pretty slow on the climb, but managed to hold off guy who tried to get the jump on me near the top. My legs were toast after that so I tried not to do too much on the front. A fairly short coffee because we still had lance there who was waxing on about how great he was so everyone was rushing for the door.
6 PM

Running 59:03 [3] 11.28 km (5:14 / km)
shoes: Kayano 17

An evening run seeing as I won't be doing anything tomorrow. I started out along the ridges and then thought the summit of blackie was a good target - with the bonus of a drink. So I headed up there with a few diversions onto single track. Went over the top and did half a circumcision. I lifted the pace a bit once I was back on the gate-to-gate trail and had to go right round the edge of o'connor ridge to get to an hour, but didn't quite make it. Could feel my glutes in the second half of the run, which I took to be a good thing.

Friday Jan 13, 2012 #

7 PM

Mountain bike 45:00 [3]

Evening on the ridge, took a few different tracks to usual

Thursday Jan 12, 2012 #

6 PM

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Kayano 17

Run from home to AIS then warm up with the bilbys. A really big group there for a thursday night, at least 20 of us compared to the usual half dozen.

Running intervals 34:00 [5] 8.2 km (4:09 / km)
shoes: Kayano 17

Intervals, this week it was gate-to-gates which my watch measured as 1.13 km which seems a bit short.
Splits were:
4.34
4.08
4.30
4.07
4.34
4.12
(longer times are the 'uphill' ones and the short ones are the 'downhill' return)
Ran with Jonno who was going well and just kept in front of him. Legs were a bit tired from Tuesday and last night so was happy that I kept going to the end.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Kayano 17

Back home from ints

Wednesday Jan 11, 2012 #

6 PM

Orienteering race 26:46 [3] 4.2 km (6:22 / km)
shoes: Inov8 terrafly 315 gtx

Summer series at anu. I set off late after helping on the computer so no warm-up. Grace was just in front, but I was running pretty slowly so took a long time to catch up. Lots of little mistakes, but enjoyed the course that BigD had set.

Running warm up/down 15:00 [3]
shoes: Inov8 terrafly 315 gtx

Control collecting

Tuesday Jan 10, 2012 #

7 AM

Mountain bike 45:00 [3]

Still waking up early due to jetlag so took the single track route into work
6 PM

Bilbys warm up warm up/down 30:00 [3] 2.6 km (11:32 / km)
shoes: Inov8 terrafly 315 gtx

Back to Bilbys - loads of people there tonight so there must be a few new year resolutions. Usual warmup, stretching and run throughs.

Running intervals 38:18 [4] 9.62 km (3:59 / km)
shoes: Inov8 terrafly 315 gtx

The intervals were a 600m effort round the ovals. I did 12, splits were 2.10 ish until the last two where it blew out to 2.15. Reasonably good session.

Running warm up/down 7:41 [3] 1.39 km (5:32 / km)
shoes: Inov8 terrafly 315 gtx

Couple of laps warmdown followed by an inspection of my new inov8s

Sunday Jan 8, 2012 #

5 PM

Running 58:25 [3] 10.69 km (5:28 / km)
shoes: Inov8 terrafly 315 gtx

Flew back into Canberra this morning but too late for the cockies run. So stayed awake all afternoon before doing a very slow run on the ridges. Got to test new inov8s which were pretty good, although really for winter so they should be good in Sapporo next week. I don't think the pre-flight massage in London had a beneficial effect as my legs were stiff. After three weeks of cold it was good to get properly warm on a run.

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