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Training Log Archive: devil

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  Running5 3:58:04 33.23(7:10) 53.48(4:27)
  Cycling1 2:15:00 43.5(3:06) 70.0(1:56)
  Core strength1 50:00
  Bilbys warm up1 18:00 1.01(17:46) 1.63(11:03)
  Total7 7:21:04 77.74 125.11
averages - weight:67.8kg

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Saturday Apr 7, 2012 #

Cycling 2:15:00 [3] 70.0 km (1:56 / km)

Cotter-Uriarra with the bilbys. Perfect morning for a ride and a good group that did a solid pace without anyone trying to smash the bunch out of existence. By the time we'd got to the 3 sisters my legs were nicely warmed up, so I had a bit of a blast up the hill. About an hour of sitting around at sfoglia afterwards for coffee.

Note
weight:67.8kg

Weighed myself after the ride (post brekky) and was happy with the result.

Friday Apr 6, 2012 #

5 PM

Running 46:24 [3] 8.68 km (5:21 / km)

Easy evening run on the ridges, mainly on the single track. Early on there was a great view of the autumn colours of the inner north and then as I was heading back onto o'connor ridge the full moon was hanging over the top of fel's hill. Bit of soreness in the knees early on, but felt much better in the last 3rd of the run.

Thursday Apr 5, 2012 #

Running intervals 38:28 [3] 8.73 km (4:24 / km)
shoes: Kayano 17

Bilbys intervals round lake ginninderra as we couldn't get the ovals on thursdays. A bit of a warmup followed by 8x 2min(1min). At the start I was running with guy, but dropped him after a while, then caught jack who'd died trying to keep up with nuru. Another good evening for running.
Distances for the 2 min efforts were;
570, 590, 560, 580, 580, 600, 590, 580, so around 3.30 pace which was OK

Wednesday Apr 4, 2012 #

12 PM

Core strength 50:00 [3]
shoes: red free 3.0s

Tuesday Apr 3, 2012 #

6 PM

Bilbys warm up warm up/down 18:00 [3] 1.63 km (11:03 / km)
shoes: X-talon 190

Bilbys warm-up. This was a bit truncated as those doing the extra long set got to start early.

Running intervals 37:59 [3] 10.01 km (3:48 / km)
shoes: X-talon 190

The extra long set of 8x1km(200). Did these at about half marathon pace rather than flat out. Got a bit faster towards the end.
Splits 3.42, 3.43, 3.45, 3.42, 3.39, 3.38, 3.41, 3.39

Running 5:42 [3] 1.13 km (5:03 / km)
shoes: X-talon 190

Monday Apr 2, 2012 #

6 PM

Running 24:57 [3] 5.0 km (4:59 / km)
shoes: inov8 roadX 255

Paid a visit to the post office to collect a few parcels from wiggle. Tried out some new Inov8s with a half lap of O'Connor.

Sunday Apr 1, 2012 #

Running tempo 1:24:34 [3] 19.93 km (4:15 / km)
shoes: Kayano 17

A bit of indecision about what to do this morning, I was going to go to O, but thought about blackberries, looked at all the grass seed still in my O socks from summer series and changed my mind. Decided to do a west basin starting from csiro to make it a bit longer. This was solid to about 15km which took 61 min, then fairly easy after that including a section where I ran with gramps for a while (which was a bit slower again). Tinned rice pudding and coffee afterwards.

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