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Training Log Archive: devil

In the 7 days ending Mar 24, 2012:

activity # timemileskm+m
  Running6 5:22:22 39.28 63.21 1273
  Mountain bike1 1:00:00
  Core strength1 50:00
  Total8 7:12:22 39.28 63.21 1273

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Saturday Mar 24, 2012 #

2 PM

Running race 1:01:13 [5] 10.91 km (5:37 / km) +988m 3:52 / km
shoes: Inov8 terrafly 315 gtx

ACT mountain running championships. For a change this was an afternoon mountain race which meant a good lie-in this morning before heading down to the race. Not a very big field, the serious contendors were mark bourne and stuey doyle. The start was moved a bit as there was a chasm instead of the first creek crossing, this meant 2.6 km out and back then all the way to the top. Bourney headed off in the lead followed by a group with stuey, myself and a couple of others. My previous experience on this course was that I was likely to get overtaken on the downhill section, I felt good so decided to push hard on the first hill and see what happened. I gradually dropped the rest of the group and still had bourney in sight heading to the turn. Then on the downhill I let go as much as I dared and turned with about 100m lead on stuey. Then it was back to the uphill grind. It was harder work the second time around, but it was good having run it with robw and acejase recently so I knew roughly what was still to come. I didn't dare look back and a few times imagined I heard footsteps. The last pinch to the summit was tough going and the sight of flyer and puffy at the top doing the timing was very welcome. I was about 5 mins off mark bourne but 3 mins in front of stuey who was claiming an off day.
3 PM

Running 28:35 [3] 5.7 km (5:01 / km)
shoes: Inov8 terrafly 315 gtx

A long warm-down back from the summit, quads were burning by the end.

Friday Mar 23, 2012 #

Note
(rest day)

A rest day seemed like a good idea

Thursday Mar 22, 2012 #

6 PM

Running warm up/down 7:53 [3] 1.22 km (6:28 / km)
shoes: Inov8 terrafly 315 gtx

Running intervals 40:26 [4] 9.8 km (4:08 / km)
shoes: Inov8 terrafly 315 gtx

Thursday intervals, smallish group tonight for a set of 620m-ish reps along a fire trail, the recovery between after the way out was short and there was a longer recovery after the return leg. I did 12 - solid session, but was regretting the large amount of curry I ate for lunch.
Splits
2.07 45 (didn't start my watch right on the start)
2.15 1.34
2.12 43
2.17 1.40
2.13 44
2.18 1.41
2.14 44
2.18 1.43
2.16 46
2.20 1.42
2.14 48
2.22

Running warm up/down 6:27 [3] 1.02 km (6:19 / km)

Wednesday Mar 21, 2012 #

12 PM

Core strength 50:00 [3]

Made it to this for the second time - it was a circuit of various exercises which was quite a good workout.

Tuesday Mar 20, 2012 #

Note

Got the email with unofficial results of the wc half - I won M40! shame they gave the prize voucher to someone else at the presso :(

No excuse not to enter canberra marathon, so did it - just over 3 weeks away.
12 PM

Running race (Black mountain run-up) 12:49 [5] 2.46 km (5:13 / km) +176m 3:50 / km
shoes: Inov8 flite 195

A rare occasion when I could get to the black mountain run-up. I decided my tactic was to hold onto stuey for as long as possible - which turned out to be somewhere along the spur where it leveled out a bit. Not surprisingly my legs died a bit in the second half, and although it was good to break 13 min, it turned out to be 12s slower than my best.

Running warm up/down 20:00 [3]
shoes: Inov8 flite 195

Run down to the start and back down after the race with BA and stuey. I led the way down a rocky little track which I don't think they liked very much :)
7 PM

Running 52:00 [3] 11.0 km (4:44 / km)
shoes: Inov8 flite 195

Bilbys - at bruce ridge. Did 6 gate to gates, but at a slow pace for recovery. Time includes warmup and warm down

Monday Mar 19, 2012 #

6 PM

Mountain bike (Devil's mtb amateur hour) 1:00:00 [3]

Ride how from work with a long detour through the ridge. Stopped to talk to gary who was on his cx bike going the other way. My skills were worse than usual and I had a few low speed stacks, probably due to the slow speed of my riding. Good to take advantage of the long evening before the clocks go back.

Sunday Mar 18, 2012 #

7 AM

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

Warm-up along the bike path with robw - I wondered whether acejase was going to turn up, rob assured me he'd be late, shortly after he passed us riding in to the start.

Running race (Weston creek half maratho) 1:17:59 [5] 21.1 km (3:42 / km) +109m 3:36 / km
shoes: Nike lunar racer

I'd entered the weston creek half after 6FT was cancelled as an alternate race and to see if I was in form for a possible run in the canberra marathon. There was a good sized field there including robw and acejase who were also doing 6ft alternative runs. I'd been talking about the race with nick (horsey) at bilbys last week and he was planning to aim for sub-80 as part of a 30km run (with 10km beforehand) so we planned to run it at about 3.45 pace and see how it went. Off the start the pace was fairly contained, robw was soon out of sight, and we settled to about a 3.40 pace, which felt solid but sustainable. We gradually started picking off the fast starters after the first few km. After 6km or so we caught up to Ian and he latched onto us to form a little group that held together for a few km. The pace was still good and by now we were moving through all the early starters. Just before the turn round near Woden I saw robw again, looking like he was moving a bit slowly and we went past - always a scary thing because usually it means I'm going too fast and am about to blow up big time. We'd dropped Ian by this point too, I took a gel at the turn seeing as I was carrying it - I had to stop and go back for water because the drinks station guy didn't manage to pass one to me, but only lost a couple of seconds and was soon back with nick. The gel must have been a bit of a boost, as I felt good and drove the pace for a couple of km down the river. Had to dig deep for the first little climb out of the river then got back to a good rhythm and started ticking off little targets on the way home. The last climb out of scrivener went well, and was still at 3.45 pace - by now I knew that even with 4 min kms I'd be sub-80 which was good motivation and that there was the chance to get near 78. I was tiring a bit over the last 3 km and nick had a little gap - from here adrenaline took over and I just kept on pushing for the finish, round the last corner and the race clock was still on 77mins so I went for it an just made it under 78. Judging by the GPS trace I negative split the second half, so the pacing was spot on. Massive pb that slashed 4:08 off my previous best, next question is whether to do canberra marathon - the vdot calculator says it'd be sub 2.45.

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

'warm down' run back to where I'd parked the car

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