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Training Log Archive: devil

In the 7 days ending Feb 18, 2012:

activity # timemileskm+m
  Running6 4:58:20 35.7 57.46 114
  Adventure race1 3:00:00
  Total7 7:58:20 35.7 57.46 114
  [1-5]6 7:27:53

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Saturday Feb 18, 2012 #

7 AM

Adventure race 3:00:00 [3]
shoes: Inov8 terrafly 315 gtx

The iAdventure Canberra race in a team with gary rolfe. My once a year go at adventure racing. This one was based at black mountain peninsula and had bike and orienteering legs on the ridges and blackie with a final paddle in the lake. It was good fun and we went pretty well apart from wasting 10 minutes going to a transition area that wasn't where it said on the map. The running and riding was fine with me navigating but the paddle was a bit of a struggle as my puny arms didn't add much power to the boat. The worst bit was the sudoku leg at the start which we both sucked at.

Friday Feb 17, 2012 #

7 AM

Running 54:54 [3] 10.12 km (5:26 / km) +54m 5:17 / km
shoes: Nike lunar racer

A morning run round the parks. A bit of a struggle at first as my knees were inexplicably sore. It started to feel a bit easier towards the end. Need to do a few hills next week.
Breakfast at a really good cafe, seven seeds, afterwards. Had to have two coffees.

Wednesday Feb 15, 2012 #

6 AM

Running intervals 30:27 [0] 5.87 km (5:11 / km) +42m 5:00 / km
shoes: Nike lunar racer

7 AM

Running 30:27 [3] 5.87 km (5:11 / km)
shoes: Nike lunar racer

Based on grantm's suggestion, I did a lap of the royal park. Felt a bit short of spring in my step. Having bacon for breakfast even though it was a 30 min run - I have some bacon credits saved up from the weekend.
6 PM

Running warm up/down 10:00 [3]
shoes: Nike lunar racer

Running intervals 30:00 [4] 5.64 mi (5:19 / mi) +18m 5:16 / mi
shoes: Nike lunar racer

As there's a running track outside the hotel (round the edge of princes park) I thought I should do some intervals - decided to try 4x 8mins with 2 mins recovery.
Did 2090m, 2100m and 2040m then started to feel the heat a bit - even though it was probably only high 20s. So I decided not to do the last one and just did a long walk recovery before the warm down. A good place to do this set as each interval was a bit less than a lap of the park.

Running warm up/down 11:34 [3] 2.15 km (5:23 / km)
shoes: Nike lunar racer

Tuesday Feb 14, 2012 #

7 AM

Running 30:14 [3] 6.6 km (4:35 / km)
shoes: Nike lunar racer

Round princess park twice, I'll have to find somewhere better if I want to do longer without getting bored

Monday Feb 13, 2012 #

(rest day)

Had to get up early and fly to melbourne so no chance to run. Not a bad thing as I was fairly tired.

Sunday Feb 12, 2012 #

8 AM

Running long 1:40:44 [3] 17.78 km (5:40 / km)
shoes: Kayano 17

Cockies long run with grantm, grant, lazydave, sebba, ba, schmolle and hoggster in the main bunch. Around the bottom of ainslie first, which was good for loosening up my legs a bit, then up the concrete path. There was no acejase to keep the pace honest at the start of the climb so it was leisurely apart from a late surge before the steps. Then tt followed by majura, I tried to hang onto schmolle for as long as possible so did a bit of a hill effort. Then down to the pines with grantm, schmolle, ba and lazydave. Once we got on the fire trails there were a few surges from grantm, schmolle and lazydave, but by then I was content to run steadily back to the cars.
Sfoglia afterwards where I was glad to see that the toast was delivered ready-buttered.

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