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Training Log Archive: devil

In the 7 days ending Feb 11, 2012:

activity # timemileskm+m
  Running5 7:34:11 53.42 85.97 1122
  Mountain bike1 1:00:00
  Cycling1 1:00:00
  Orienteering1 44:10 4.49(9:50) 7.23(6:06) 204
  Bilbys warm up1 28:58 1.73(16:47) 2.78(10:26) 2
  Total8 10:47:19 59.64 95.98 1328

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Saturday Feb 11, 2012 #

8 AM

Running long 3:02:54 [3] 30.58 km (5:59 / km)
shoes: Inov8 terrafly 315 gtx

Long run with robw, craney, acejase and shep which went from somewhere in pierces creek forest to tidbinbilla then over the camels hump to return. I started to tire a bit before the top of the camels hump and dropped back with acejase. I managed to dislodge a foothold as we climbed to the top which luckily didn't hit jase, but made the climb a bit harder for him. On the way down we saw the only snake of the day sat in the middle of the path. I started to feel quite tired in the last half hour so was glad it was all downhill by then. Good run and worth the taxpayer dollars invested by rob in googling the route.

Friday Feb 10, 2012 #

6 PM

Mountain bike 1:00:00 [3]

Cruising sound the ridges, nice after the rain

Thursday Feb 9, 2012 #

Cycling 25:00 [3]

Dropped car off in Woden then rode to work. Shared the work with a guy in lonsdale st cyclery kit which made it reasonably fast.

Cycling 35:00 [3]

Back to woden to get the car, went on the bike path so it was a lot slower
6 PM

Running warm up/down 12:36 [3] 1.59 km (7:57 / km) +14m 7:37 / km
shoes: Inov8 flite 195

Bibys thursday intervals, haven't trogged this as 'bilbys warmup' because it wasn't long enough.

Running 38:26 [4] 8.94 km (4:18 / km) +136m 4:00 / km
shoes: Inov8 flite 195

Tonights intervals were 4 gate-to-gates then 4 bike paths. The gate to gates were a bit inconsistent, but 10s quicker than last time I did them in January
up: 4.28
down: 3.55
up: 4.21
down: 4.03
but the bike paths were better:
1.34, 1.33, 1.31 and 1.32 (about the same as in December)

Another good session on tired legs.

Running 8:29 [3] 1.57 km (5:25 / km) +23m 5:03 / km
shoes: Inov8 flite 195

Warm down run with fast kate - so you've guessed it - it was a bit quicker than it needed to be.

Wednesday Feb 8, 2012 #

6 PM

Orienteering race 44:10 [3] 7.23 km (6:06 / km) +204m 5:21 / km
shoes: brooks cascadia

Summer series at aranda hill. I don't think I'll be troubling the scorers with this run. OK but slow through to 9, then drifted too high up the hill to 10 (I think I was thinking too much about running hard up the hill and didn't think about direction), just got 13 by chance then made a pigs ear of 14, looks like 3-4 minutes lost there. At least it was a run.

Tuesday Feb 7, 2012 #

6 PM

Running intervals 38:00 [5] 9.97 km (3:49 / km)
shoes: Inov8 flite 195

The intervals tonight were 4x 1km(200), 6x 600m (200). Took it steadily on the first 1km then built it over the set and managed to negative split. I tried to do the recoveries a bit faster than usual, which I managed for most of them.
3.43 57
3.42 58
3.41 57
3.39 66
2.13 58
2.10 60
2.11 60
2.10 64
2.09 61
2.07 65

Bilbys warm up warm up/down 28:58 [3] 2.78 km (10:26 / km) +2m 10:23 / km
shoes: Inov8 flite 195

Usual bilbys warmup apart from running round the new wetland at the start. There was a big crowd again tonight and it was a good temperature for running again. I'd inadvertently co-ordinated red shoes and top which got a few comments.

Running warm up/down 11:07 [3] 2.32 km (4:48 / km)
shoes: Inov8 flite 195

A 2 lap warmdown, fast kate was with us for the first one - so it was fast, then did another to warm down properly.

Monday Feb 6, 2012 #

6 PM

Running 31:33 [3] 6.0 km (5:16 / km)
shoes: Nike lunar racer

A recovery run on the ridge - legs were a bit sore. Tested the lunar racers - they were good :)

Sunday Feb 5, 2012 #

7 AM

Running race 2:06:06 [4] 25.01 km (5:03 / km) +949m 4:14 / km
shoes: Kayano 17

Bushfolds flat 25km. When I woke up at 5am I was thinking very strongly of going back to sleep and getting up later for the cockies run - good thing I'd already paid my entry fee for this race or that's definitely what would have happened. I'd decided that I'd treat it as a long run at a good pace rather than worry too much about the race. There wasn't as big a field as last year, maybe 50 people or so in all three races. The day was pretty good for running, sunny with a cooling breeze in places and the whole area is looking really green too.
No-one wanted to take the lead at the start but after a few hundred metres I figured that the pace was a bit slow so picked it up a bit for the grind up to the bushfolds turnoff where I had to wake up the DavO and Humtpy drinks station. The first out and back was really good running and by the turn I had over a minute gap on vanessa. I took a gel at the drinks station then turned up the hill. After bushfolds comes the meat of the mt tennent climb. This was a grind, I wasn't feeling really strong but at the same time not in danger of blowing up (as happened last year). The summit was a welcome sight as it was starting to get a lot warmer. I took another gel at the top then started to descend, the gap to vanessa had increased a bit more. The downhill went pretty quickly and soon I as back at davo and humpty's drinks - they were sunbathing so had to scramble to hand out the drinks. Another out and back to bushfolds - the out was really pleasant with a slight downhill, but was harder work on the way back where I was ticking off the landmarks until the main track. Grabbed a quick drink as I was starting to feel quite hot by this stage and then rolled down the hill.
Got a couple of bottles of wine for the morning's work and a bit of 6ft confidence so ntb. Time was 17 min faster than last year.
Afterwards went to the library cafe with the ACTrunners, turned out to be a poor choice as they were taking 20 mins to make coffee, so most of us settled for a cold drink. Home via the pie shop again - yummo :)

Running warm up/down 5:00 [3]
shoes: Kayano 17

Token 5 min warmup before the start. No warm down afterwards apart from the mountain running equivalent of a spa - sitting in the stream in the cowfield with gramps, lou, vanessa and mel.

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