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Training Log Archive: devil

In the 7 days ending Mar 17, 2012:

activity	#	time	miles		km		+m
Running	5	4:07:39	19.73		31.76		309
Bilbys warm up	1	26:08	1.71	(15:18)	2.75	(9:30)
Total	5	4:33:47	21.44		34.51		309

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Saturday Mar 17, 2012 #

12 PM

Running 35:30 [3] 7.11 km (5:00 / km)
shoes: Inov8 terrafly 315 gtx

Taper run on the ridge, bit of firetrail, bit of singletrack.

Thursday Mar 15, 2012 #

6 PM

Running warm up/down 12:41 [3] 1.43 km (8:52 / km) +13m 8:29 / km
shoes: Inov8 flite 195

Running hills 29:52 [4] 6.59 km (4:32 / km) +270m 3:46 / km
shoes: Inov8 flite 195

Bilbys intervals - this week we were back on fel's hill and doing 8 of them. A bit too quick on the first one, but then got into a good consistent pace after that. Stuffed at the end of the last one, think it was a bit quicker than a few weeks ago.

Running warm up/down 8:09 [3] 1.37 km (5:58 / km) +26m 5:27 / km

Wednesday Mar 14, 2012 #

6 PM

Running warm up/down 5:00 [3]
shoes: Nike lunar racer

Running 16:43 [3] 4.01 km (4:10 / km)
shoes: Nike lunar racer

Final summer series at commonwealth park. A bit off-line on the first control, but after that went pretty well. Legs a bit slow at first after intervals last night, but picked up a bit by the end and even put in a fairly hard sprint from the last to the finish. Good to be out running on a warm evening for the second night in a row.

Running warm up/down 5:00 [3]
shoes: Nike lunar racer

Tuesday Mar 13, 2012 #

6 PM

Bilbys warm up warm up/down 26:08 [3] 2.75 km (9:30 / km)
shoes: Inov8 flite 195

Wow - a tuesday intervals on a warm evening and no rain. The ovals are pretty lush and had been mowed - they'll be closed for 2 weeks from next week for rejuvenation which seems a bit needless. Quite a lot of people there, and good to see sebba making it to intervals for the first time in a while.

Running intervals 37:05 [4] 9.82 km (3:47 / km)
shoes: Inov8 flite 195

The extra long set of 6x 1k(200), 3x 600(200). I was obviously feeling a bit fresh and set out at a good pace which I couldn't quite keep up over the 1kms. Stopped for a quick drink before the 600s which were done at a slightly more sedate pace.
Splits
3.29 56
3.28 63
3.28 67
3.34 72
3.35 72
3.37 65
2.13 74
2.12 70
2.11

Running warm up/down 7:39 [3] 1.43 km (5:21 / km)
shoes: Inov8 flite 195

Monday Mar 12, 2012 #

Note
(rest day)

Sunday Mar 11, 2012 #

Running long 1:30:00 [3]
shoes: Inov8 terrafly 315 gtx

Another great day in the mountains - so I decided to do another run before heading home. Started at conservation hut and took the overcliff track to wentworth falls then back via the wentworth pass. Cool run with a lot of steps and ladders. No puddle incidents today, but there were a few broken sections where I had to take it easy. Also good choice of start point with cafe on site, had trout hash with egg and a coffee on the deck overlooking the valley. Chatted to another 6ft refugee at the cafe who'd been to cox's and had a video taken off the suspension bridge - there was still a lot of water flowing under it.

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