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Training Log Archive: devil

In the 7 days ending Feb 25, 2012:

activity # timemileskm+m
  Running3 4:15:17 30.44(8:23) 48.99(5:13) 1205
  Cycling1 3:30:00 52.82(3:59) 85.0(2:28)
  Mountain bike1 45:00
  Orienteering1 43:00 2.49(17:18) 4.0(10:45)
  Bilbys warm up1 30:14 1.88(16:05) 3.02(10:00) 11
  Total6 9:43:31 87.62 141.01 1216

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Saturday Feb 25, 2012 #

Cycling 3:30:00 [3] 85.0 km (2:28 / km)

BIlbys long ride - meant to go to honeysuckle and there was a good sized group. I had no energy and was just hanging off the back of the bunch. Regrouped for a while with steve, liz and rhian but decided to cut it short at point hutt crossing and headed back through tuggo and weston creek. Did find a bike path I haven't ridden on before on the way back.

Friday Feb 24, 2012 #

6 PM

Mountain bike 45:00 [3]

Home from work the long way, feeling a bit flat so should've done more single track

Thursday Feb 23, 2012 #

6 PM

Running warm up/down 15:15 [3] 1.95 km (7:50 / km) +28m 7:19 / km
shoes: Inov8 flite 195

Running hills 30:39 [4] 6.51 km (4:43 / km) +279m 3:53 / km
shoes: Inov8 flite 195

Bilbys thursday intervals. Just a few people there tonight, most of the group did bike paths but aaron and I went and did 8 longer reps on O'Connor ridge - at the moment these don't have names - the first four were doyle's hill but going on to the top, and the second four were along a flatter track from the same point and on to the top. The second one was harder as it just kept getting steeper. It was a pretty consistent set, splits:
2.08, 2.11, 2.11, 2.14, 2.01, 2.00, 2.02, 2.01
Tired at the end, but a big improvement on last night's debacle!

Running warm up/down 12:17 [3] 2.09 km (5:53 / km) +21m 5:36 / km
shoes: Inov8 flite 195

Wednesday Feb 22, 2012 #

Orienteering 43:00 [3] 4.0 km (10:45 / km)
shoes: brooks cascadia

Should have done some hill reps instead of this, basically a barry crocker

Tuesday Feb 21, 2012 #

6 PM

Bilbys warm up warm up/down 30:14 [2] 3.02 km (10:00 / km) +11m 9:49 / km
shoes: Nike lunar racer

Usual stuff and stuffing - all the rain meant the grass was in really good shape so good for stretching.

Running intervals 45:37 [4] 11.63 km (3:55 / km) +1m 3:55 / km
shoes: Nike lunar racer

A whistle set tonight (groan) of 10x 3min(90sec) with a 2 minute recovery after the 6th rep for a drink stop. Nick and Jack were there so I had some good pacemakers for the first seven, after which they both dropped out. I was quite impressed with the pace the garmin was saying I was doing.
Distances for the 3 mins:
860, 930, 910, 910, 890, 900, 860, 870, 850, 900m
Julielocks was doing the same set but decided she hadn't done enough distance so did an extra one. A good set, which also softened up the lunar racers pretty well. I think my legs will be sore tomorrow.

Running warm up/down 5:48 [3] 1.08 km (5:23 / km)
shoes: Nike lunar racer

Warm down lap with julie - it was getting dark so it was quite fast for a warm down.

Sunday Feb 19, 2012 #

7 AM

Running 2:25:41 [3] 25.74 km (5:40 / km) +876m 4:50 / km
shoes: Kayano 17

Cockies long run, I started early to make it a bit longer and did majura and hackett hill but decided that there wasn't enough time for ainslie so did some extra up to the saddle and back. Was already feeling the effects of yesterday. Met the main group (robw, acejase, gareth, kelly, grantm, grant, bigd, plus plastic and vanessa) at 8 and had a gel before heading back to majura again. After that a fairly standard pines-hackett hill-ainslie. Robw did a late surge under the power lines on the way back, I picked it up there a bit as well but only because it was close to the end. Wilburs afterwards for a bacon and egg roll.

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