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Training Log Archive: devil

In the 7 days ending Mar 10, 2012:

activity # timemileskm+m
  Running5 6:31:10 42.41(9:13) 68.26(5:44)
  Total5 6:31:10 42.41(9:13) 68.26(5:44)

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Saturday Mar 10, 2012 #

8 AM

Running long 2:50:08 [3] 22.95 km (7:25 / km)
shoes: Inov8 terrafly 315 gtx

Not the six foot track - long run with rob and jase from katoomba. We went down leaura falls then along the federal pass to ruined castle then back up the golden stairs and along narrow neck. Quite a few 6ft people out there doing substitute runs. There wasn't too much intensity about the run, but was good to get out and do something. Towards the end there was an incident with me, a puddle and a walker which I expect jase will describe.

Thursday Mar 8, 2012 #

Note

6FT officially cancelled today - too much water around and bits of the track missing. Will have to do intervals tonight :(
6 PM

Running warm up/down 6:00 [3] 1.4 km (4:17 / km)
shoes: nike lunareclipse

A late dash over to the bike path for bilbys thursday intervals

Running intervals 32:56 [4] 8.21 km (4:01 / km)
shoes: nike lunareclipse

Well the taper week is prematurely over, so headed out to bilbys intervals. Had a quick chat to aaron who was doing hilly intervals then joined the rest of the group on the bike path, which included nat and grantm. Was running a bit late so started one rep behind everyone else. The interval was an extended bike path starting down the farm track (about 520m). The taper certainly helped, so I smashed out 8 of them, I caught up to everyone apart from nat.
Splits: 1.50, 1.55, 1.55, 1.56, 1.57, 1.54, 1.56, 1.55.

Running 19:06 [3] 3.83 km (4:59 / km)
shoes: nike lunareclipse

Long warm down to the AIS with Gary and Grant, then home under the GDE. Fittingly it p%$#d down with rain just before I got home.

Wednesday Mar 7, 2012 #

6 PM

Running tempo 20:00 [3] 5.05 km (3:58 / km)
shoes: Nike lunar racer

Started out on an easy half lap of O'connor, but this turned into a bit of a tempo effort. A bit of a test of the lunar racers - they felt good.

Running warm up/down 7:05 [3] 1.32 km (5:22 / km)
shoes: Nike lunar racer

A bit of a warm down round the block

Tuesday Mar 6, 2012 #

Running 1:05:55 [3] 13.5 km (4:53 / km)
shoes: nike lunareclipse

Tuesday bilbys, which was on Bruce ridge due to the ovals being waterlogged. Not a massive group but quite a few of the usual suspects were there. I just did a short set of 2 gate to gates at a steady pace then 4 bike paths, stepping up the speed on each one.
Splits 4.25, 4.12, 1.40, 1.38, 1.34, 1.26
Ran from home so there was about 20 mins warmup then 20 mins warm down.
Chatted to a guy who spends half the year in wengen and has run the jungfrau marathon a few times - made me start thinking about having another go...

Monday Mar 5, 2012 #

Note
(rest day)

Sunday Mar 4, 2012 #

Running 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Kayano 17

It was raining again this morning and the idea of not getting up was looking pretty good. In the end I decided to go to the long run and come home again if no-one else turned up, which seemed like a pretty likely scenario. There were no cars in the carpark when I got there, but then grantm and joshyb turned up so the run was on. Round the bottom of ainslie where grantm took a short cut while we did the concrete path at a solid pace. It was wet and cold on top so we didn't hang around long and reversed the triple tri over hackett hill with joshyb heading back home. Grantm and I went up to the GMFT, which had become the GMFWC. I was happy with 70 mins so headed back to the cars while grant did an extra loop. Breakfast at wilburs afterwards under the toasty outdoors heaters where the discussion included superannuation schemes.

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