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Training Log Archive: devil

In the 7 days ending Mar 31, 2012:

activity # timemileskm+m
  Running4 3:19:52 23.56 37.92
  Cycling1 2:45:00 46.6(3:32) 75.0(2:12)
  Mountain bike1 55:00
  Core strength1 50:00
  Bilbys warm up1 19:45 1.04(18:55) 1.68(11:45)
  Total7 8:09:37 71.21 114.6

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Saturday Mar 31, 2012 #

Running race 13:22 [4] 4.0 km (3:21 / km)
shoes: Nike lunar racer

Saturday crossy at regatta point. This is always a bit of a benchmark for me, riding probably wasn't ideal prep for this. It's s short you really have to take it out hard then try and hang on. Had stuey sat on my shoulder all the way out to the turn and a tiny kid in front. We almost got onto the kid's tail after the turn, but he was fast and got away. I tired a bit over the last half and stuey got a gap of 10s or so by the end. Another pb - over a minute faster than my previous best effort on this course. Garmin had it at 3.98km so it may have been a bit short.
km splits 3.16, 3.19, 3.22, 3.21

Running 15:00 [3]
shoes: Nike lunar racer

Bits of warm-up and warm-down
8 AM

Cycling 2:45:00 [3] 75.0 km (2:12 / km)

Bilbys ride - massive bunch including sebba and lazydave(!) so there were a few issues with straight lines and keeping in pairs. I tried to hide at the back for an easy ride but there were times when it became a bit of a smashfest. Most of the bunch went to lake george after we'd done wamboyne so had a much cruisier ride back with guy, anna and he random german.

Thursday Mar 29, 2012 #

6 PM

Running warm up/down 12:48 [3] 2.39 km (5:21 / km)
shoes: Kayano 17

Big crowd for a thursday bilbys, maybe 15 or so there. Longer than usual warmup as we ran round the interval so everyone knew where it was.

Running 30:42 [3] 6.6 km (4:39 / km)
shoes: Kayano 17

The main set was the wimp-out version of Fel's hill, so Aaron and I did Fel's hills, also known as the arsekicker because it gets steep right at the end. 8 of these tonight, they seemed pretty pacey, I ran hard to keep up with aaron on his final int for number 6, so the last two weren't so good. On average these were a couple of seconds quicker than 2 weeks ago.
Splits
1.48, 1.49, 1.51, 1.52, 1.52, 1.48, 1.55, 1.55

Signed up for the Australian Mountain Running Championships in Hobart on the 29th April (well booked the flights at least). 11km up Mt Wellington - should be fun

Running 8:00 [3] 1.3 km (6:09 / km)
shoes: Kayano 17

Warm down back to the carpark then off for pizza to celebrate gary's birthday

Wednesday Mar 28, 2012 #

12 PM

Core strength 50:00 [1]

A lot of static exercises today. My legs were already tired from intervals last night so it was quite hard work.

Tuesday Mar 27, 2012 #

6 PM

Bilbys warm up 19:45 [3] 1.68 km (11:45 / km)
shoes: Kayano 17

Bilbys was at bruce ridge again - quite a big turnout again.

Running intervals 33:30 [4] 8.39 km (4:00 / km)
shoes: Kayano 17

Long set of 6 gate-to-gates. Foot is still a bit sore and so were my glutes, but seemed to run OK. Splits: 4.28, 3.58, 4.15, 3.56, 4.22, 4.03 which I think is pretty good

Running warm up/down 7:20 [3] 1.35 km (5:26 / km)
shoes: Kayano 17

Warm down run back to the carpark

Monday Mar 26, 2012 #

Note
(rest day)

Another rest day to let my legs and feet recover a bit after the weekend

Sunday Mar 25, 2012 #

Running 1:19:10 [3] 13.89 km (5:42 / km)
shoes: nike lunareclipse

Cockies long run with grant and grantm. An easy sunday run taking in ainslie, hackett hill and up to the saddle on majura. I didn't feel too bad up ainslie but my legs were complaining going down from the saddle. Also have a sore spot under my left foot from landing on a rock at some point. It was good to get out for a run. Coffee and a tasty pie with grantm afterwards at the little bean. Stuey and lou were having breakfast at wilburs so I had a chat to them too, stuey was in a better mood than yesterday.
5 PM

Mountain bike 55:00 [3]

Seemed like a shame to waste a cracking evening, so I took the mtb out for a spin no the ridge. Quite a few people had the same idea so it was busier than usual. Stuck to the easy stuff in deference to my crap skills.

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